Week ending April 3rd

Last week I wrote about how far within my limits I was. However, 24 mile week with a very easy 12 mile run took a bigger toll on my body than I would have liked. I basically didn't run at all due to what I think is plantar fasciitis. So much for my first week of training being my lowest milage week.

After doing more research about running induced foot injuries than I've done for my two 400 level econ term papers due this month, I think I have it figured out.

Stress in the bottom of my foot was caused by some combination of the following:

a. Over-pronation: this might be a stretch, but I wore some shorts that irritated my inner-thigh, possibly causing me to subconsciously widen my running stance. A wider stance puts your center of gravity on the inside of your foot, leading to more stress on your arch.

b. Tight calves/hamstrings: A tight muscle somewhere demands compensation from somewhere else: the bottom of my foot, in this case.

c. Too much running too soon: I haven't really run for six months, that's plenty of time for muscles to forget how to do their jobs. I used to run 24 miles in 3.5 hours. My body can't handle that over seven days now, I guess.

d. Running in NB MT101's too much: These shoes are really fun to run in. They have no arch at all, and are probably more stress on my feet than my feet are ready for right now.

This week, I've attempted to solve a through d:

a. Over pronation: Easy, concentrate on running form and adjust as is necessary.

b. Tight calves/hamstrings: 10 min stretching regimen 2-3 times a day.

c. Too much Running: Run less.

d. NB MT101's: Purchased the Hoka Bondi B's. Big, soft, light shoe. Also, expensive; one for the price of two.

Mon: 35 min on stationary bike

Arch felt sore. I opted not to run. Got on Jake's stationary bike in front of my laptop and watched half an hour of old Tour de France clips on YouTube.

Tues: lower body lifting

Been icing, rolling, and Tiger-Balming my plantar fascia for two days. Rode my bike to the BYU gym. Did 10 min on the elliptical machine. Then I made up a 40 min leg circuit and rode home.

Wed: 45 min on stationary bike

Plantar fascia is getting better. I'm really trying to nip the problem in the bud. I've heard horror stories about plantar fasciitis lasting for months and months. Watched Food, Inc. in front of the bike in our front room. I put on my heart rate monitor and kept my HR around 145 for 45 minutes. I don't know anything about HR zones. Very sustainable effort. Iced and stretched after.

Thurs:

Bought Hokas and ate at Bruges in Salt Lake with Haley.

Fri:

Skied all day at Alta, didn't ice or stretch.

Sat: 4 miles

Ran an easy 4 miles with Haley after dark in the rain. She's training for the Utah Valley Half Marathon. Foot felt ok. Wore the Hokas, very cushiony.

WEEKLY TOTAL

4 miles