Happy Easter to everyone out there celebrating (and to those of you who do not celebrate, Happy Sunday)! I’m off spending the day with my family, but here’s a quick recap of the last week in workouts.
AM: Happily, my foot was feeling better when I woke up Monday morning. Definitely a long way from 100%, but felt all right enough that I wanted to at least try to get a workout in. Settled for 30 minutes on the bike (6.68 miles) and 10 minutes on the elliptical (1.34 miles).
PM: While the foot situation continued to improve throughout the day (and I did follow through and schedule a doctor’s appointment for later in the week to get myself checked out), I did not think I was up for a power yoga class. Instead, I opted for a 15 minute Nike Training Club Ab Burner workout. I’ve definitely been slacking on the core front (remember when I said I wanted to do a core workout twice a week? Yeah, me neither), so I was glad to get this in. My foot wasn’t totally happy trying to hold planks, which I took as a sign that I made the right decision.
5 minute warm up on the stationary bike.
Strength training 27 minutes
3 x 10 decline push-ups on stability ball/3 x 10 back extension on ball/3 x 10 ball squats/ 3 x 10 bicep curls on ball/ 10 forward lunges/10 side lungs/10 reverse lunges/ 3 x 10 hamstring curls on ball/ 3 x 10 chest fly on ball/ 2 x 10 triceps kickbacks/ 2 x 10 overhead presses/ 2 x 10 side lateral raises/ 3 bridge holds with feet on ball/ 3 x 10 clamshells)
Elliptical 16 minutes 2.43 miles
Foot was feeling much better this morning. Got in a good mix of strength exercises using the stability ball to get some added core work. Followed up with a short, but intense, elliptical session. I was a sweaty mess by the time I was done.
AM: 45 minutes on the treadmill, about 4.7ish miles. After a five minute warm up on the elliptical, I used this as a sort of progression run to see how my foot was feeling. Felt pretty good throughout, definitely not great, but the fact that I felt up to running at all made me happy.
PM: YogaLove Power Sessions. We spent a lot of time working on building the proper strength and alignment for chatarunga. I’ve been struggling with this pose lately, so I was happy to get some extra practice. Even if it did involve face planting onto my mat. Another highlight, Amy (our teacher) actually said this time me while setting up for pigeon “you have got some open hips girl!” Filing that under things I never thought I’d here.
20 minutes on the treadmill, just over 2 miles. Warmed up for 5 minutes on the elliptical, then focused on keeping things nice and easy.
15 minute strength workout. Don’t remember exactly what I did, but it was a mix of bodyweight and dumbbell exercises. Tried not to repeat any exercises from Tuesday.
During my lunch break, I had an appointment with a sports medicine doctor to try to figure out what is going on in my foot. While I was feeling quite a bit better by this point in the week, I still wanted to get everything checked out. The diagnosis: Tarsal Tunnel Syndrome. The doctor recommended I get fitted for orthotics and prescribed an anti-inflammatory for pain management as well as six weeks of physical therapy, but I can keep running and working out as long as I feel okay. The doctor also gave me a packet of exercises and stretches to do at home, which I have been doing diligently since Thursday. (okay, I haven’t done them yet today, but I will after Easter dinner with the fam). I left the office feeling relieved to have a diagnosis and have a plan to treat my symptoms as well as work on the imbalances that are causing the issue (basically, I’m weaker on my right side). My biggest concern was that I cold potentially have a stress fracture or reaction, and would end up on crutches, but that is not the case. Which is fantastic because I was terrible with crutches when I messed up my ankle in college (for those of you keeping score at home, that was my right ankle. I’m convinced that my lack of rehab then contributed to my problems now). As for running, I’m taking things one day at a time, and will drop out of the next few races I have scheduled if need be. Big picture, I’d rather miss a few races now then push too hard and cause a more serious problem later.
Also, this whole experience was a reminder that I am very fortunate to have such good health insurance through work, and that my company will reimburse co-pays and other out-of-pocket expenses. I never even blinked at the thought of physical therapy and whether I could afford it. I just scheduled my first session. Like many people, I do my fair share of complaining about work, but this experience was a reminder that I am incredibly lucky to work where I do.
Rest day. Took advantage of a day off and went to the running store to get fitted for new shoes and orthotics. Huge thanks to Robert at Fleet Feet Marlton for getting me set up and reminding me why it’s important to always get an in person fitting. Turns out, I’ve been wearing shoes that are a half-size too small. By the end of the visit, I’d said goodbye to my trusty Brooks Adrenalines and hello to a pair of ASICS GT-2000s and some SuperFeet orthotic inserts. The whole experience start to finish was fantastic and I would absolutely shop at Fleet Feet again.
5.5 miles Time: 51:46
First run in the new shoes. My original goal for the day was to run 7-8 miles, but given the way the week went I decided to be more conservative. I definitely went out too fast, but otherwise I felt pretty good. Robert at Fleet Feet mentioned that I may need a little time to adjust to the orthotics, but truthfully I hardly noticed them at all. For the past few years, I’ve rotated different shoes for different runs, but I think for the next little while I’m going to just stick with the ASICS as I work through this tarsal tunnel situation.
So that’s this week in a nutshell. My goals for this week are to hopefully increase my mileage, two strength workouts, two YogaLove Power Sessions, and to keep up with the at home exercises for the tarsal tunnel. I also start my physical therapy Tuesday night. Fingers crossed for a good week!
Now it’s your turn! How was your week in workouts? Any big accomplishments or setbacks?