For Better or Worse: Weekly Training Recap
It has been three weeks and one day since the last time I ran, and I’m not sure if I’m better or worse.
I’ve been extremely fortunate. During the past five years of consistent long distance endurance training, I’ve almost never been injured (*knocking vigorously on wood*). I had a bout of IT band syndrome in 2011 and some arch pain in my foot in 2012, but otherwise I’ve been injury-free. I credit this to avoiding the common running mistakes that can be easy to make and trying to do the right thing when it comes to training healthy for life. That’s one of the reasons I decided to take three weeks off running (without a doctor asking me to do so) to let a minor case of plantar fasciitis run its course.
When you do the right thing, you’re supposed to reap the rewards, right? Well, my foot is still a little uncomfortable despite daily strength training work, no running, regular sports massage and chiropractic work and stretching. I’m confident I’m doing the right things, I’m just ready for all discomfort to go away. I don’t really feel any pain when I’m in my running shoes working out, but I can definitely feel it when I’m barefoot or in shoes without support.
Here’s what my past week of training has looked like with no running.
- Monday: 9 miles on the elliptical machine + PT exercises
- Tuesday: REST and travel to Chicago for work
- Wednesday: 4 miles on the elliptical machine + 30 minutes of strength training and PT exercises in Chicago
- Thursday: Ran 1.5 miles on the AlterG (anti-gravity) treadmill at the sports chiropractor’s office at 55 percent of my weight. If you’ve never run on or heard of an anti-gravity treadmill, these machines help you continue or get back to running without bearing all your weight on your legs and feet. I’ll be integrating running back into my schedule starting on the AlterG this week. The chiropractor also worked on my right foot and hip and used a laser on my foot.
- Friday: 6.5 miles on the elliptical machine + PT exercises
- Saturday: 1 hour of strength training at Bodyssey via ClassPass. This was a total body workout integrating cardio and kettlebells. My legs and hamstrings are sore!
- Sunday: 6.3 miles on the elliptical machine
How did your training go last week? Tell me about your strength training regimen.
Comments
I totally hear you on the PF. I’m also taking a 3 week break from running (I still pool run and bike). I’ve been wearing a night splint and I also apply heat to my foot regularly. I really thought it would be better by this point but I still have a sore spot at the heel. I go in for ART today – fingers crossed it helps!
I’m keeping my fingers crossed for you Olivia! Let’s get this better for both of us 🙂
you’re smart to take a break and in the grand scheme of things 3 weeks (or more) isn’t going to hurt you!
Ugh. PT really likes to hang on. It looks like you are doing all you can be. Maybe ask about the night splint & make sure you are really hitting your calves with the roller. I really wish my PT had an alterG machine. My plan is to try a mile tonight & see how my achilles & post-tibialis feels, then the PT wants me to run 3 this weekend. My plan is to run it Friday morning in Tampa before I drive up to Tally. Hoping the beautiful bay makes me all better.
Hi Bari,
I hope you enjoy your time here this week! I am probably not rolling my calves as much as I could. I am stretching them a lot and am getting another sports massage on Thursday. My calves are a huge part of my problem. Thanks for the tips. xo
I hope the discomfort in your foot goes away this week! You’re so smart to be taking the time off from running and building up strength. I love kettlebells and am adding them back to my routine this week after taking a break from them during marathon training. They’re such an effective strength workout!
Nice work!!! I love that you got to run on an Alter-G. I have always wanted to feel what those are like, but not with an injury!!
I have been dealing with plantar fasciitis too. It has really put a damper on my running and workouts. Have you tried using putting a tennis bal in the freezer for a bit and then rolling your foot? It helps me. Good luck!
PF is such an annoying foot issue. I struggled with mine for 2 plus years. I didn’t give myself a break like you did but stretching and time off my feet really helped. I need to get back to strength training. I plan to go to body pump later today to start that.
Still looks like a killer week! You’ll have to tell me about that chiro. And are you in town this week? Let’s do something non-running, yes?
YES! Let’s get together. Here all week. I miss running with you. I can get together for some easy runs starting next week. xoxoxoxoxoxoxoxo
Oh those pesky injuries are so freaking frustrating aren’t they?? I have the same expectations – take time off, do all the things that we’re supposed to do and feel better. That doesn’t seem like too much to ask for. I know that you’re foot WILL start feeling better. Just might take a little bit longer. For me, all of a sudden this week, my ankle feels much better. No stiffness so we’ll see. Sometimes things get better just as quickly as they appeared. Fingers crossed for you.
Thanks Christine! I’m SO glad to hear your ankles is feeling better this week. At last! Hope that means you’ll be running happy miles in no time. Hugs!