Bret

AM - doubled my volume of running from yesterday morning :).  Actually things feel as though I can gradually increase even more as the foot issues seem to have nearly resolved or at least signficantly subsided.   So at least for me - the PF was perhaps resolved by focusing on trigger point and active release of the soleus / calve muscles with self massage over several days.  Fingers-crossed that I do not relapse.

Started off on the bike - using a new piece of equipment.  Indoor rollers instead of the stationary trainer.  This takes some skill and practice to balance on the rollers.  It is akin to learning how to ride a bike on a sheet of ice.  They recommend setting it up in a hallway or doorway until you get the hang of it.  I positioned mine between my treadmill and a wall.  Went off the rollers a few times banging up my elbow and wrist on each side; but once I got a steady cadence and locked in my vision to a point in front of me - I really liked the feel.  Much closer to the sensation of riding outdoors - with both wheels turning.  However it requires a great deal of concentration and balance and smooth cadence.  HR was quite elevated too - perhaps more because of the possibility of fall - than the effort.  I stayed on it for about 30 mins with a couple of breaks early on until I got my sea legs.   Also did a short time on the indoor rower, followed by ample foam rolling and stretching. 

PM - beautiful day - foot felt as though it should have some effort at running outdoors - so I did a light effort of just about 3 miles.  I would describe the run as a bit ragged.  To say that I had no indication of injury or achiness in the foot would be disingenuous. But I was really hoping that'd be the case - that everything would magically be without malaise.  Nevertheless - it felt good to get out for a proper run.   It wasn't too bad and I don't think it did any harm.  Lots of foam rolling and stretching afterwards.