Everything got messed around this week due to VACATION... and a rip roarin' case of PF!
Monday- REST. My PF felt A LOT better today (but not better) but I still wasn't about to run and slow the healing. I made an appointment with my chiro for the next day. I also did the ice/heat thing and stayed off my feet as much as possible! It was easy to do because we didn't have any hikes scheduled for today. (Still in Colorado.)
Tuesday- REST. I didn't sleep Monday night. I literally did not go to bed. I wasn't tired and we had to get up at 1am to get ready to go to the airport. I managed to sleep for about two hours on the plane. When we got home, I carried my suitcases inside, then immediately hopped in the car and went to my chiro for torture ART. He did my PF and my calves. He said my calves were "a little" tight. ART on my PF hurt so bad that I was sweating and had to get a shower when I got home. I had no energy to lift or anything like that due to lack of sleep. Instead, we just cuddled the kitties and relished the fact that we were HOME!
Wednesday- Lifting back, hip/glute exercises, stretching. Paul and I hadn't lifted in a week. We DEMOLISHED Planet Fitness. Seriously, we were there for almost 2.5 hours. My feet hurt a little in the morning. When I put on my sneakers to lift, they didn't hurt at all. By the time I was done at the gym and took my sneakers off, they felt borderline normal.
I am taken very seriously at Planet Fitness due to the fact that I write my workouts on Christmas notepads.
Thursday- Lifting chest/shoulders, hip/glute exercises, stretching. I did this workout at home but still used my Christmas notepad! I was sore from my workout yesterday, but since I lifted different muscle groups, I reconciled it in my head that it was okay to lift two days in a row. The PF story was the same today- hurt a little in the morning (just a little) and then felt completely normal throughout the day. All good signs! You may be wondering why I haven't run yet. I am trying really hard to be sure it is either gone or almost gone and won't come back before I run again. Pain wise, I could have totally run these past couple days... but it may have made the PF worse or come back with a vengeance. I am trying to be patient.
Friday- REST. (Sort of.) Again, I was trying to be patient and wanted to get one more chiro appointment in before I ran. Resting wouldn't hurt anything but running might. It was really hard not to run today. It was sunny and warm out. I missed running in my hood. I missed everything about running. But i told myself tomorrow would be my day to me run. Just be patient. I call this day "sort of" a rest day because I did stretching, hip/glute stuff, and some core work just to get a little bit of a sweat on! I couldn't lift because I was still really sore from the past two days! I went for another chiro appointment and he went even harder on my PF! Said he could feel improvement. I was literally yelling out and had to apologize to him for being so loud and possibly scaring his other patients. He joked that I was probably bothering the people getting acupuncture next door...
Saturday- 6 MILER!!!!!!!!!!!! After 7 days of absolutely no running, I felt like a baby fawn as I started out on this run. Seriously, I was all wobbly and discombobulated. It took about 2 miles for me to feel normal but I was sloooooooow. I wasn't trying to go fast or anything but it was one of those runs where even if I had wanted to go fast, it wouldn't have worked. I had one speed: sludge. It was bright and sunny, 80 degrees out, and I was so excited to just be RUNNING around my hood. I had a Survivor podcast and life was good. My feet did not hurt but I was anxious with every step I took. By the time I was walking for my cool down, they still didn't hurt. Right after my run, I took Paul to the gym so he could lift. While he lifted, I stretched, did hip/glute/core stuff, and gave my feet some extra stretching/rolling TLC. Again, I kept waiting for the shoe to drop but it didn't. Holy crap, is this whole PF horseshit over? I put on my compression socks and sneakers for awhile, then iced. I held my breath all day waiting for my feet to start hurting... but they never did!
Sunday- 6 MILER!!!!!!!!!! I averaged about an 8:30 pace on this scorching hot run. My right foot felt completely normal. My left foot I could feel a tiny pull in the arch. I risked it and went for a run anyway. The feeling did not get worse during my run and actually felt better throughout the day. Whew. I think I am on the upswing.
Here is how I would grade myself on my training goals this week...
Training Goals:
1. Rest days = complete rest! A
2. Walk 1 min per mile run. A
3. Stretch after each run. A
4. Foam roll when needed. A
5. Glute/hip exercises 5 days per week. A
6. Stick to the prescribed paces. A
7. Practice proper hydration and fueling. Read as much as I can on the topic. F
8. Alter training if I feel potential for injury. A
Wow, I only ran 12 miles this week. My marathon training is going awesome. Not.
Here is how I would grade myself on my training goals this week...
Training Goals:
1. Rest days = complete rest! A
2. Walk 1 min per mile run. A
3. Stretch after each run. A
4. Foam roll when needed. A
5. Glute/hip exercises 5 days per week. A
6. Stick to the prescribed paces. A
7. Practice proper hydration and fueling. Read as much as I can on the topic. F
8. Alter training if I feel potential for injury. A
How were your workouts this week?
I am so glad this PF only stuck around for a week or so! I would not even worry about getting back to it. You are strong and you kept a very good base so things will pick back up again! Funny, you say ONLY ran 12 miles. I think that is about exactly what I run each week (then walk another 6-8 w/ Macy). I know you meant 12 miles is no way to train for a marathon but it made me laugh. My training last week was 3 runs, 3 cycling sessions and a swim + 4 days of weights. I changed my run #4 to biking because I made my quads very sore w/ leg day and I didn't even want to deal with running on sore legs (cycling is much easier, I think).
ReplyDeleteHaha glad I gave you a laugh! Yes, I meant it in the perspective of marathon training!
DeleteYikes to the PF. I've been battling it for like 9 months. Seriously. I've had ENOUGH!
ReplyDeleteI don't blame you. It SUCCCCCKS.
DeleteGood luck with your PF. My chiro does ART on my knee, and he did ART on my neck and shoulders last week. I don't think I breathed one bit while he was working each side. I'd quickly gasp for air as he switched to the other side.
ReplyDeleteOh man so you know the pain very well?? It works though! At least I have found relief with it. He has done it on my knee before too.
DeleteThe Christmas notepads kill me! Glad your PF is getting a bit better but still... I hope that BS is behind you forever and you can get right back into training hard again.
ReplyDeleteI love that you write down your workouts for the gym.
ReplyDeleteI suspect I will feel like a baby fawn as well once I start running after being on vacation for 7 days.
Hopefully you will feel good!
DeleteWhat is a calf hang? Is it the same as a calf raise? I Google Image searched it and a lot of random things came up - shoes, baby cows, adult cows, etc. haha
ReplyDeleteI am not doing so well on the hydration front either. It's easy when I'm doing my Saturday treadmill runs to hydrate every 15 minutes but I HATE carrying things with me outside. I do a four mile loop so I grab a drink every time I go back to my car but that's not enough according to the Hansons. Adam surprised me with a smaller Camelbak on Friday since I always complain about how big/bulky my current Camelbak is. I think that's really so so so sweet and supportive but I still don't really want to carry it (don't tell Adam)!
"shoes, baby cows, adult cows, etc. haha" - That is hilarious Kristina. You have to be careful with Google these days or you might see something that you don't want to see :)
DeleteIt's when I stand on the stairs and let my heels hang down. I don't know why I called it a calf hang lol!!! But it stretches your calves. :)
DeleteI won't tell Adam but I hope Paul GO Rant read your comment and surprises me with a hydration pack!
Good job resting. I've had Plantar fasciitis in the past. It hurts, and it sucked having to rest. You handled it like a champ!
ReplyDeleteAwww thanks baby! I tried not to complain too much so that it didn't ruin our vacation. :)
DeleteOuch! That PF needs to be done already! It sounds painful and stressful!
ReplyDeleteLove the Christmas work out list!
Did you feel like a zombie on Tuesday? I think I got sleepy just reading that you didn't go to sleep!
It is VERY painful!!!
DeleteYes I did feel like a zombie especially because on top of all that I took 1mg Ativan!
I'm glad you took time off to really take care of the PF and your calves. I've been having some heel pain and I know my calves have been tight from the shoe fiasco, so I'm icing and hoping to recover quickly, too, because it looks like a mild PF flareup!
ReplyDeleteOoh just nip it right away girl!
DeleteGood for you for taking that time off! Sounds like it improved the situation a lot. That is interesting that you go to the chiro for PF stuff too. There are so many different people that a person could go see for an injury, it makes it hard to figure out what would be best - without having to see them all and spend $$$. I am now moving on to person #4 for my PIA. It's a sports massage person that my PT lady recommended. She was booked until August, but due to my PT recommendation I got fit in on Sunday!! I'm so hopeful that maybe a different approach will give me some relief. I hate to go on and on about it, but I swear I feel the PIA all day long. Blah!
ReplyDeleteI've been feeling pretty beat - and then realize I'm only running 45ish miles a week. My other plan had me running closer to 55 each week and it seemed like less miles! yikes
YAY I am glad you got your appt!!! So when I see my chiro, I don't go for adjustments or anything like that. He is trained in ART, so he uses a tool and like rubs out the bottom of my feet and scrapes away the adhesions. It hurts so bad. A lot of PTs and stuff are cert. in ART so he happens to be a chiro but I don't go to him for chiro type stuff.
DeleteI am so sorry you feel the PIA all day long. I KNOW THAT PAIN. And it sucks, because it is like that constant reminder!!!
Sounds like you're being smart about everything! Good job!
ReplyDeleteThankS hELLY :)
DeleteNormally we do NOT lift for that long! We were just feeling so tiny from having a week off that we needed to get swole. :)
ReplyDeleteGreat to hear that you're feeling better! A good doctor is so helpful - I used to have terrible back pain and almost had surgery, but fortunately was able to avoid it thanks to my chiropractor. Anyway, I'm sure you'll get back up to a better speed soon now that you're healing up. Good luck with your marathon training!
ReplyDelete