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:
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
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)