Today is day three of my Plantar Fasciitis flare up from last week. Friday was really painful… the pain transferred all the way up my calf and made it tough to walk, so that killed the run and strength training I had scheduled. I could probably have pulled off the strength training, but figured it was better to stay off my feet. Thanks to some great suggestions for home remedies from the tri community and WebMD, I was able to start recovering some mobility and flexibility pretty quickly.
Saturday was planned for a ride and run. I knew the run wasn’t going to happen, but thought I might be able to make the ride work. I hobbled around a little in the morning, and decided a full day of rest was probably in order. Even though cycling doesn’t put the same impact stress on the foot, I was concerned the repetitive motion might aggravate the calf muscle. So, some more ice, a little golf ball massage on the right foot, and another day of rest.
This is where the beauty of triathlon comes in. Today was scheduled for a 6 mile run, but that obviously wasn’t going to happen. That left either cycling, swimming, or strength training to salvage something for the weekend. My first swim of the week was scheduled for Monday morning at the city’s indoor pool. Because of the Memorial Day holiday, the pool will be closed tomorrow. That made swimming today a perfect choice. Do my swim a day early, and I could still get a workout in and salvage the swim. Off to the pool.
The swim went very well. I did a ladder workout of 5 X 50 yard warmups, then one set each of 100, 150, etc, working my way up to 300, then reversing the sequence. I finished a total of 2100 yards in just under an hour, focusing mostly on keeping my head level in the water and keeping my legs from sinking. I still don’t know what a good measure of swimming speed/efficiency is, but I feel good about my progress since I started last November. As recently as February, it took me about 3:20-3:30 to swim 100 yards, including any rest breaks between laps. Today’s workout averaged 2:50 per 100 yards… a roughly 15-20% improvement. If all I did was run, my workouts would be over until the PF was cured. Because I have swimming and cycling as well, I can continue to pursue my fitness goals even while I’m injured.
I’m going to hit the bike tomorrow morning for a 20 mile ride on the local roads. I’m looking forward to getting back on the road bike for a while.