Last Week’s Workouts

Last weeks' workouts

Last week’s workouts were scaled back after Loon Mountain.

I was not sore at all just a little fatigue in my legs.  However, on Wednesday, it seemed like my plantar fascia got really angry with me.  I’ve been feeling some twinges in it off and on for the past couple of weeks.  I would stretch, ice, foam roll and it would be a couple of days before I felt anything.  I’m guessing it doesn’t approve of me wearing sandals even if they are Birkenstock.

Rather than making it more angry, I took Thursday – Sunday off from running to let it calm down. As of Sunday night, I’ve got no pain so I’m hoping I nipped it in the bud.


Rest day

Even though I felt completely fine after the race, I opted for extra sleeping time.  Always worth it!


4 mile run, 9:01 avg/pace, 228 ft elev gain

I let my legs do what they wanted.  Nice and easy was perfect for shaking the fatigue off from the race.

Morning Flow Yoga @ Bending Bodhi


5.6 mile run, 8:54 avg/pace, 300 ft elev gain

I felt great during this easy pace run with Kyle.  But after being on my feet all day at work and then standing at a baseball game for 2 hours, my plantar fascia started to hate me.  My mind went into full injury panic mode.  I’ve never had any issues with PF so this is all new to me. I vowed then and there to take some time off from running to give it my full attention.

Last week's workouts |


30 min stepmill

bench press

cable flys

TRX push ups

TRX pull and reach

Reverse grip bent over row

Renegade rows

Eccentric pull ups

Pull up shrugs

KB round the world

TRX mountain climbers

TRX oblique climbers

Last week's workouts |


40 minute bike

bench step ups

hip thrusters

walking lunges

lunge matrix

single leg DL w/ shoulder press

TRX bridge

eccentric calf raises

eccentric pull ups

pull ups shrugs

side plank to SL balance

plank taps


14.7 mile bike ride

If I can’t run, at least I can ride my bike.  It’s really not a bad way to start the morning but I’d much rather enjoy the water views running then riding. But, at least I can do that!

Last week's workouts |


Rest day

I wasn’t feeling all that great so I opted for another rest day.

How was your week in workouts?

Any PF tips for me?

Linking up with Hoho and Wendy for the weekly workout wrap up.

24 comments on “Last Week’s Workouts

  1. Ugh, PF is a wench. I’m fighting it right now but think/hope I caught it early and it’s not a full flare. Stretching and rolling (studded tennis ball) for me is more key than icing, although I have a freezable roller that helps.
    Speaking of your workout day, did you see there’s a new kettlebell bitmoji? I may or may have have an unhealthy obsession with that one.

  2. I hope that by catching it early and giving it some extra rest that it won’t be a problem for you! I had PF a long time ago when I first started running longer distances. My podiatrist was not helpful at all (this was back in like 2006) and I didn’t learn how to actually treat/prevent it because he just wanted me in orthotics and to take ibuprofen. But now if that area gets tight I can usually manage it by rolling/sretching my calves and feet.

    1. Right?!?! I was just complaining to Ron that I had really, really hoped to make it through 2018 with NO physical therapy. Ugh!

  3. I hope PF is just playing with you and doesn’t take up residence in your foot. It is the devil and after having it twice, I can’t say that anything helps except time. That and toes pose.

    1. Is it weird that I feel nothing when I do toes pose? I can sit in that forever without feeling a stretch…thanks to hypermobility.

  4. You were smart to back off ASAP- PF can be such a pain to get rid of! I dealt with it a bit off and on over the last few summers, but nothing serious. I agree- the switch to sandals (or barefoot walking on our wood floors) makes mine grumpy.

    That’s awesome that you felt so good post race!

    1. I’ve always been happier barefoot, especially during the summer. But I think wearing a new pair of Birks plus spending a lot of time barefoot at the beach (and walking on rocks!) made my calf and foot angry. It’s feeling 100% better. I just need to keep up with the stretching, foam rolling and icing.

  5. Oh no, PF is no fun and can take time. I’ve put a plastic waterbottle in the freezer, then rub it on the bottom of my foot for 5-10 minutes! Worth a shot! Hope you are feeling better soon!

    1. Thanks for the tip! I have a metal foot roller that I keep in the freezer that is just like the water bottle trick. I’ve been using it so hopefully it hits the spot!

  6. Gorgeous sunrise picture, as always! I’ve never had to deal with PF (knock on wood). Good call on taking the rest days. Hopefully it is over and done. And…you are feeling better too. The view on your bike ride is pretty! I’ve got to get my bike off its trainer. Thanks for linking!

    1. Thankfully, the rest days, foam rolling, icing and stretching have helped. The pain has gone away! The one good thing about the PF flare up was that it forced me to get out on my bike, which is something I should do more of!

  7. I haven’t had PF, but my feet do weird things sometimes and it’s so hard to rest a body part you need for walking! I hope the rest did the trick for you.

  8. PF can be such a pain, no pun intended. 🙂 I’ve been dealing with it a little from time to time but fortunately it hasn’t stopped me from running.
    Great view for your bike ride! Enjoy those rest days!

  9. I hope your foot feels better! Catching it and treating it early on is small. I have dealt with it in both feet and doing a manual release of my arch each morning plus lots of foam rolling and icing helps when mine flares.

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