Last Week’s Workouts

Last week's workouts |

Last week’s workouts were all about running with friends, having fun and testing the PF (plantar fasciitis) waters .


Rest day

It was our last day of camping and I briefly had a thought of running later in the day after we got home.  But then I got caught up in putting all the gear away, doing 5,000 loads of laundry, going to the grocery store and getting everything ready for the week ahead. And did I mention it was 100 degrees with the same ridiculous humidity?  That brief thought of a run quickly evaporated when I found myself sweating while doing nothing.


3 mile run and strength training

I had a very short window to squeeze in a run and a strength sess. I opted for my second favorite F word – Fartlek – for the run portion.

After an easy warm up run and dynamic warm up, I ran 1 minute pick ups followed by 4 minutes easy running for 2 miles.  I finished the run with an easy pace for 5 minutes.Last week's workouts |

And then I couldn’t stop sweating for a solid 3 hours because it was a million degrees and all humidity. Ugh.

Back yard quick strength training circuit

15-20 reps, 3 rounds

Squat to alternating reverse lunge

Bench hop overs

Alternating KB snatch

Burpee to step jump

Alternating step ups

Burpee to renegade row


5 mile run

My friend Kevin and I met up for some easy miles. He’s on the other side of PF so we commiserated on the horribleness of it all.  Because I was talking about it, my PF was angry with me later in the day. I don’t think it liked me running 2 days in a row (something I haven’t done since the PF flare up).

I spent the morning trying to find ways to not step on my heel while walking around at work.  When not doing that, I was stretching my calf like it was my job…which it kind of is since I spent a lot of time stretching with my patients.  Lol!

Thankfully by the afternoon, things had calm down and the pain was gone.

Last week's workouts |


30 minutes Elliptical

Strength training:

Rope squat row to reverse lunge

Overhead rope tricep ext

Eccentric pull ups

Pull up shrugs

Renegade KB rows

Goblet squats

Single leg deadlift

Single leg squats

Plank matrix


5 mile run

The day the humidity finally went away!  Kyle and I enjoyed 5 easy miles thanks to 60 degrees and little humidity. I was still drenched in sweat but it wasn’t oppressive like it’s been.

Last week's workouts |

But it’s still darker than ever. Boooo!


30 minute speed walk, strength training

Ron, Cooper and I walked while trying to keep up with the kids on their bikes.  Later I did a quick strength training session focusing on hips and core.


8 mile run

I’m so stoked to have my long time running buddy living in the same town as me now!  Hopefully that means we’ll have more run dates in the future. If you’ve been reading HFM for awhile, you know that Kailey was my “cadet” when we ran the Honolulu Marathon in 2014 (I can’t believe it was that long ago!).

Kailey had a workout for her run so I said I’d tag along for as much as I can. I ran 1 mile before meeting her. Then we did 3 miles easy, 10 minutes comfortably hard, 5 minutes easy, 10 minutes comfortably hard, followed with easy cool down miles.

I got my longest run in over 2 months.  My PF feels good so I’m taking a sign that things are going in the right direction. Yay!

Last week's workouts |

You may have noticed that I’ve been slacking in the yoga department.  The craziness of end of summer/back to school has prevented me from getting there but I’ll be back at it this week.  I miss it so!

How was your week in workouts?

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

25 comments on “Last Week’s Workouts

  1. I love that Kailey moved to your town! Has it really been that long since you ran Honolulu? Yikes.

    PF is the devil and I’m glad you were able to keep it away. Double yikes!

    1. She was only about 20-30 minutes away before but now she’s less than 2 miles from my house so it’s super convenient to meet up for a run. I’m thrilled! And I had to double check how long ago Honolulu was. It feels longer than that but also not that long ago.

  2. Glad your foot felt good after the long run. After three days in a row, I made sure to do my PF exercises even more last night and – touch wood- it was OK today but I took a total rest day. Absolutely on the profuse sweats. This summer was GROSS

  3. This is motivating. Working out with friend is superfun. I will also try to follow some of your regime with my best friend Barkha this week only

  4. Glad your PF seems to be on the mend! The dark mornings are so tough. And the heat/humidity earlier this week was crazy! But now we’ve gone to the other extreme of chilly weather, rain, and wind. I hope there is some nice fall weather soon!

    1. The saga continues…PF! PF! Sorry…your first sentence made me think of Wu-Tang Clan. 🙂 I think the PF saga will continue for a bit longer. It’s MUCH better but that bugger likes to hang on. And also, thanks for the image of a farm animal on a bike. Lol!

    1. I always thought I was more of a solo runner but I’ve found I enjoy running with others maybe even more. I’m glad Kailey is in town now so I’ve got even more friends to ask to join me!

  5. How great to have your BRF back! OMG has the break in the heat been heavenly or what? Glad the PF is behaving itself. Fingers and toes crossed it stays that way.

    1. She was never really gone…she just lived farther away so meeting up for runs was more complicated. But now she’s only 1.5 miles from my house. So convenient!

  6. That’s great that your running friend is back – and hooray for your longest run in a couple months! When I dealt with PF, long runs more than anything were what made me most nervous to run with it. Hopefully it continues to improve – and hopefully that humidity subsides!

  7. Glad your foot felt good after the long run. I haven’t ever dealt with that injury- is it always in your heel? Hopefully it’s behind you now…It seems like such a common injury 🙁

    Glad your running friend moved back, that’s awesome!

    1. It’s such a pain! And yes, it’s always in the heel because that’s where the PF attaches to the heel. It takes some time to get rid of it totally. Thankfully, I’m still able to run. I just need to back off it intensifies.

  8. I’m chuckling because the PF logo from Planet Fitness is very appropriate and useful for your Plantar Fasciitis too. It’s great to hear there is improvement there. You are fortunate to have a long run buddy living nearby. I was just thinking today — I wish I had a long ride buddy to cycle with on weekends. Congrats on the longest run in two months! Thanks for linking.

  9. Hi, I really like reading your article. It’s short and easy to relate to. I write a similar blog post every day. Would you be willing to accept guest post? Contact me here Obserr
    Hope to hear from you soon.

Comments are closed.