This past month has been a rough one. My plantar fasciitis flared up, I had a stressful week out of town where a friendship was ended, and I also got strep throat (complete with multi-day fever and severe headache). Needless to say, this has had a dramatic impact on my running. Last month (August), I ran a total of 175 miles. This month? 112 miles. And since I have to take two weeks off running to help my plantar fasciitis calm down and become less inflamed, that number is not going to be increasing. I almost feel a bit hopeless where that is concerned because what really irritates it is walking... and I have to walk commute. I can't stop walking every day unless I work from home every day, which is not possible right now. Anyway... here's how I'm getting through this:
- Lots of indoor cycling: I need to exercise and stay off my feet, so hopping on a bike is the best way. I haven't managed to get my heart rate up super high yet, but still working on it!
- Ice: I have used a frozen water bottle (roll out my feet and ice them at the same time!) and just plain old ice packs that I wrap on my feet. Helps tremendously.
- Rolling out my calves with my addaday roller: I got this gem at Ragnar New England and definitely one of my favorite purchases. It really helps me dig into my muscles like none of my other tools.
- Golf/lacrosse ball: I use a golf ball at home and a lacrosse ball at work... all rolling out, all the time!
- Ball Leg Curls: My hamstrings aren't quite as strong as they need to be, so I'm trying to take this time to do some strengthening exercises so I can come back even better. This particular one was recommended by my physical therapist.
- Planks: My core is strong... ish. Not strong enough and that actually does matter as a runner. It's not just your leg muscles that make a difference! Trying to do planks for about 3 min every day (1:30 per session).
- Food: Crappy two weeks mean I also was putting crap in my body. That ranged from too much bad food to not enough food to have any strength (thanks strep!). Going back to my two favorite Runner's World cookbooks, plus some other healthy basics. Gotta have good nutrients to recover and stay strong!
I hope no one else is in my shit-tastic situation, but if you are, you don't have to despair. Just switch it up a bit and take care of yourself.