Bret

PM - 35 mins of indoor cycling on the trainer and 15 mins of indoor rowing.  The rain in ATL has seemed incessant for most of the weekend.  Spent a fair amount of time working on trigger point releases in the left calf and heel - as a possible solution for the PF.  Alternated between a foam roller and a golf ball - with the latter seeming to be far more surgical and thus more effective.  

AM - 35 mins on the indoor cycling trainer and 15 mins on the indoor rower.  I don't really like the bike indoors - but the rower requires such a vigorous effort to elevate my HR that I find myself locking into a moderately easy rhytmn and not really being concerned with HR.  So I just do a bit of both.  Foot is feeling a bit better today post trigger point releases in the calf.  Plan to do some more of it again this evening.  

Oh yeah - got my post marathon head cold - right on schedule.

BTW I seem to be getting some weird banner ads in the blog entry - somehow thinking I am interested in testosterone.  

AM - so somewhat good news this morning.  I did a short pull on the indoor rower and then climbed on the treadmill; eased from a jog to a run - for a half mile.   I stopped when I began to feel the hint of anything in the foot.   Not wanting to "push through" anything - I just ended the test run feeling as though it was a positive effort.  Foam rolled and stretched afterwards.  Hoping for continued progress over the next several days.

PM - 30 mins of swimming.  Not really counting laps - figure it is somwhere around 1500 meters or so.

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.  

AM - 4000 meters of indoor rowing.  Foot was noticeably somewhat negatively impacted last evening by my somewhat reckless 3 mile run on yesterday's cool sunny lunchtime effort.  Relatively fine this morning - but my guess is that I need to give it more time to stabilize before resuming anything more in the way of a running effort for a little while. 

AM - about 2500 meters of indoor rowing and then I went outside on the golf course for about a 1 mile run.  Using the Vibrams - the cold (in the 40's) wet and soft ground may have numbed any discomfort I perhaps may have otherwise felt in the foot - so I noticed nothing in the way of pain.   A few hours later, following the run, there is residual achiness.  

AM - 2 miles on the golf course with Riley who is in town and with Finn.  Quite chilly with the first frost.  Wore the vibrams which resulted in some seriously frozen toes.  Painful when they warmed back up.

PM- went for a bike ride - 26 miles with one lengthy climb.