Back on the road again!

I am finally able to run again, after a forced lay-off of nearly 18 months.  Last week I ran three times (Tuesday, Thursday and Saturday) - no more than 30 minutes at a time. Even though I am running without any pain, I am still very concerned about re-aggravating the plantar fasciitis so for the foreseeable future that will be it:  3 times per week (Tue, Thu and Saturday) and no more than 30 minutes duration.  Will increase the duration slowly - no more than 10% per week - once I start feeling a bit stronger.

So what does it feel like to start running again?  Fantastic - and horrible.  Fantastic because at one stage there I thought I might never be able to do it again.  Horrible because said running is taking place in Houston in summer - even the minimum temperature is over 70F and it gets into the mid to upper 90's in a hurry, almost every day. 

Since I got back from Africa from my most recent inspection trip I have not yet gotten back into the gym, mostly because my personal trainer has been away or had other(better?) things going on.  From next week, I will start to re-integrate twice weekly PT sessions with the running.  I will try to do the gym session (with the PT) on Wednesdays and Fridays, and work on my own on Sunday and Monday, for a total of 4 times per week.

On top of that I'm planning on about an hour or so of mountain bike cycling on Sundays, Wednesday and Fridays (i.e. non-running days).   Will try to increase the Sunday bike outing to 20 miles+ as time goes by. 

And finally, it is time to kick-start another period of 'No S' dieting: no snacks, no sweets and no seconds on any days except those starting with S, or Special days such as public holidays, festivals and birthdays.

How about one more mid-year resolution?  We will be traveling to French West Africa (Republic of Congo) in November this year, so I had better shape up on my French.  From today I will be tackling  Rosetta Stone French lessons and from next week - or as soon as I can get my courage up - attending the French conversational meetups in our neighborhood.

July 7 2013:
Weight: 186
Bodyfat percentage: 22
Miles run:  0
Strength + conditioning:  50 minutes
Mountain bike:  14 miles, 1 hr 15 minutes.

Today's workout:  The Andy Routine (Wimbledon)

15 reps of each

Medball situps
Rocky solo with medball
45 degree twist with medball

Lying opposites with Swiss ball
Hip cross-over with Swiss ball
Reverse hyperextension with Swiss ball

Seated Ab crunch
Crunch with a cross
Pushups (aka press-ups)