Hard work, works.
I have settled into a manageable five day a week running schedule and I am enjoying it. After running six days a week last winter and spring, this feels almost like a walk in the park. I know we are gearing up for six days a week and I happily look forward to that in order put in the miles for Boston.
I can feel a bit of difference in my body, the miles are becoming (a little) easier and the fitness is making it's way back. Let me pause and say, it's crazy how much running fitness you lose in four months! I had a good speed workout this week and half of the paces dipped into the mid to late six minute range which felt great.
My foot is thankfully holding up. The key is not to ease up on maintenance and I have been super focused on that. Continuing to do the exercises prescribed by my physical therapist:
1. Stretching my calf every day. I use THIS device and it works really well.
2. Using a towel with bare feet and moving/grabbing it with my toes
3. Leaning against the well and stretching my calf. Also, downward dog is a great stretch for the calf muscles. I love doing that at night before bed.
4. Pulling my toes back and massaging my heel. Also, before I get out of bed every morning, I automatically do this.
5. Wearing THIS at night
6. Using my R8 roller every day!
7. Getting regular massages (I had a massage this weekend and it was very much needed! I already scheduled another one for next week).
8. Rolling my foot every day with THIS and THIS. Yes, I use both! I keep them in the freezer at all times and it feels like heaven when the cold ball rolls over your foot.
9. Using THIS when I can't get to the massage therapist.
10. Not walking around barefoot. We don't wear shoes in our house, but I always have worn some sort of shoe just for home to give me support. Chasing after three kids ---> you need support.
I have upped the game on the shoes though, I have been wearing THESE non stop at home and they feel awesome.
11. Heel raises - 3 sets of 10 (with shoes on!)
I would highly recommend doing these exercises/hacks whether you've ever suffered from plantar fasciitis or not. We put a lot of miles on our feet and need to take care of them.
I feel blessed to have my coach take care of planning the workouts. I trust the process and love that I don't have to think about what I am running every day and whether it's the right workout - am I doing too much or too little.
32.35 miles for the week of November 7th looked like this...
Monday - 5 miles
Tuesday - 5 miles
Wednesday - 7.35 miles - 2 mile warm up, 15 x 1 minute on (1 minute jog). First 10 at 7:03 pace, last 5 at 6:50, down to 6:44 pace. 1 mile cooldown
Thursday - REST
Friday - 5 miles
Saturday - 10 hilly miles
Sunday - REST (with a heavenly massage)
Check out my GIVEWAY on Instagram!! I am giving TWO lucky readers a box of RX Bars in the flavor of their choice!!!
Have an awesome start to your week!
Happiness Is Running Life.
xo,
Natalie
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