Oof, what a week. My foot gave me some new drama, and I’m spicing things up with a new strength app (I’ll write about it in more detail later this month.) Thanks as always to Kim and Deborah for hosting the Weekly Rundown. Let’s just see how it all went wrong… er, DOWN. How it all went down…
Monday
I started the day with a lower body strength session at home- squats, Bulgarian split squats, Knees Over Toes exercises (lots of lower leg and ankle strength) and finished it off with the Caroline Girvan deadbug workout..
After work I got out for a run. My race in May is going to be HOT, so I’m trying to run once a week during the hottest part of the day. Our mornings are still pleasant right now- low 60s- and I want to make sure I’m heat acclimated. In theory this is a great plan- unfortunately this run felt HORRIBLE!
My legs just didn’t want to move, and the worst part was, my foot hurt. The foot with the ankle sprain, but it hurt in a new and different place. What the?… I have no idea why- I can only surmise that I was too aggressive with some of the exercises in the morning? It was a mystery.
Tuesday
Moving on. I’m trying a new strength program! I got Sally McRae’s app, and did one of her upper body workouts, followed by Caroline Girvan deadbug workout once again.
Wednesday
Sigh. The way my foot hurt on Monday’s run scared me enough to get back on the stairmaster instead of running today.
30 long minutes on the stairmaster, and then 30 minutes on the treadmill- the 3-12-30 workout (3 miles per hour, 12% incline, for 30 minutes.) Good workout- except I wished I was outside running.
Thursday
Another workout from Sally’s app- the Glute and Core Power Routine. Wow, hard workout. It had a lot of single leg moves that were very difficult on my left side- which means I need it, right? Followed by 100 deadbugs for a little extra core.
Friday
The moment of truth! All week long I was worried about my foot, and now it was time to try running again. GULP.
It was okay! Something still feels a little “off”- I can’t explain it- but it didn’t hurt like it did on Monday. 4 happy miles! As a celebration, I gave myself a break from deadbugs and did some planking instead. I know- I really know how to live it up!
Saturday
OFF! A glorious morning of sleeping in till 7:00, before heading off to work.
Sunday
On tap- 7 mile run ON THE TRAIL. I’m looking forward to this! I’ve missed the trail so, so much. And I’ve missed doing long runs. Seven miles isn’t LONG, but it’s long-ish and I’ll take it. I’m heading to a very easy part of the trail- it’s dirt and gravel, no roots, no deep ruts, nothing my foot can’t handle. Hopefully. I have a great podcast cued up (the latest Choose Strong with Sally McRae) and I’m psyched. Let’s all say a little prayer to the foot gods for this run.
How was your week? Any mysterious aches or pains?
How was your weather? – Ours has been really nice- lulling us into a false sense of security before hurricane season begins!
Top photo by Mitchell Luo on Unsplash
49 Responses
when I had ankle issue, different part of the ankle came up in different days. mostly because i think we unconsciously compensate and change our gait. finger crossed your 7 miles run went well.
Yes, that makes a lot of sense Coco! Luckily my foot held up well for the run today, and I really enjoyed it.
Oh that must have been so scary with foot pain in a new location! So glad it got better – hope it lasts. Could it be because you did some ankle strength the same day and the muscles were tired? Your new app looks good! And single leg strength is so important!
You have a good plan there to run when it’s hottest, even if I imagine your hot now may be different than end-of-May hot. I hope your longer run went well today.
I’ve had some nagging glute irritation since I finished my Bulgarian squat challenge. And now I’m mighty sore after sumo squats and heavy deadlifts on Friday! But I’m sure it will settle down.
Yes, sometimes it’s a fine line between normal soreness from working out, and something abnormal. SIGH! Sumo squats and heavy deadlifts will definitely leave you sore. Hope it’s all settled down when you start the new week!
So funny. I woke up Tuesday to a pain in my foot. Yes the ankle sprain foot. I freaked because I had a race yesterday. I skipped the run and tried to run on Wed. It was fine. It was fine during the race.
Good luck getting back on the trails.
Oh, that’s weird. But also it’s telling me that maybe it’s normal to have residual weird pains after an ankle injury? Glad yours was fine for the race!
I’m glad your foot calmed down after your scare earlier in the week. I wonder if you’ve changed the way you land on it as you return from your sprain? Regardless, I’m sure you are relieved. I hope it was just a scare, nothing else.
I’m so glad you shared that strength program! I’ll definitely be checking it out.
I should have mentioned- you can get the app for a week for free.
Yes, I’ll bet the soreness was from changing up my gait- not that I’m aware I’m doing it, but I probably am. Something to be aware of!
I love Sally McRae! I can’t wait to hear how using her app goes for you. Our week was bumpy, but we made it – and actually have some sunshine this morning; all our minds are blown haha! PS: All the good foot vibes your way!
Thank you Lindsay! My foot must have responded to all the good vibes because it felt pretty good (not perfect, but good enough) on my run today.
Yay for sunshine!!! I hope you’re enjoying the day.
Ugh! Sorry to hear your foot is bothering you in a different way now! I hope the pain goes away! That new workout ap sounds great! Single leg stuff is sooo tough!
We had gorgeous weather here yesterday. It was about 85! Who would have thought the warmest weather of the week would be in Minnesota, not Florida! It will cool off this week but it’s nice when the nice weather falls on the weekend. We were outside for so many hours yesterday which makes the day so much more enjoyable!! Now I head to NJ tomorrow where it looks like it will be cooler and rainy. But I don’t get outside at all on work trips so the weather doesn’t really matter much.
Yep that’s pretty funny- I think we’re only at 80 today. I hope you and the boys enjoyed the warm weekend! And yes- if you’re working inside all day it doesn’t matter much what the weather is like. Perfect to have the summer weather over the weekend.
I am glad that your foot calmed down. I wonder if you changed your gait to protect your ankle? Who knows! Hope today goes well out there
It’s funny how I didn’t really think about it, but now that everyone is commenting on it, it does seem likely that I was changing up my gait. It felt much better today, phew.
I’m praying to the Foot Gods for a good run for you today. Ah yes celebrating a good run with planks instead of deadbugs.
My big fitness news is that the Cool Bloggers 3/12/30 is starting to feel a little easy so I bumped it up to 3/13/30.
We had rain for daaaaays up here this week. Today it’s getting into the 70s!
Ooh, I’ve thought about bumping up that workout. Okay, next time I’m doing 13%! And thanks for the foot god prayers- I think it helped.
How fun to try a new strength app! I bet Sally’s is a good one, interested to hear/see more.
Hoping the foot felt okay for your 7 miler! Oh boy, I can’t imagine running in the heat of the day in Florida! Yowsa.
Yes, I’ll definitely be talking more about her app. I should have mentioned that it’s free to try for a week.
Yeah, the heat is creeping up there. But so far my hot runs have been short, so it’s fine. I’m just trying to get my body acclimated.
Ugh on more (foot) drama! I echo what others have said…maybe your foots strike/gait/etc has been modified while in recovery? Our bodies mean well, but sometimes their best intentions aren’t always appreciated, right? Anyways, that’s good news that things felt better for your Friday run. I hope all goes well today on the trail!
Thank you Kim! Yes, our bodies are so smart and yet so dumb.. don’t do this to me, foot! It was definitely better for today’s run. Hooray.
Yay for getting in a mostly painless run! Hope your 7 miler goes well!! Lol to your plank celebration.
Thanks Melissa! My 7 miler was also “mostly” painless, and I’ll take it!
Yikes, foot pain! Glad it seems to be clearing up.
Yikes is the right word! It was definitely better today though… not perfect, but better.
Sorry about that foot scare! I hope it calms down and stays that way for a good long time. We had a week of pretty nice weather with a string of 70+ temp days. I’m yearning to get the garden going but it’s still too early. A week from now it’s supposed to be 33. Ugh.
33??? Ouch- that’s painful in late April. But I remember when I lived up there, complaining about the weather in MAY, so…
I’m sorry about your foot but glad it seems to be quieting down already.
That strength app looks intriguing.
Since you asked, I did suffer from a weird issue this week ….
I know, Coco, I read your post! That is so crazy. Maybe we should refrain from doing core from now on (ha ha…) I hope your issue clears up SOON.
Ugh no, more foot issues. I am so sorry, Jenny. I know you try to keep pushing through but that must be so frustrating.
No weird issues for me, other than being sore in a few places (from getting back to my regular workouts after three weeks of completely different workouts LOL)
Yes, anytime you do something different, soreness results! And, still pushing through on the foot. I’m pretty sure it has to do with lack of mobility and strength, even though I’ve been working on both those things.
I hope your Sunday trail run went well, and that your foot problem was temporary and goes away. Bodies are weird.
I went out on Friday and bought myself some heavier hand weights, working on my strength. I’m enjoying it so far, hoping to see some results!
Yes, and I’m starting to think my body is ESPECIALLY weird.
Lifting heavier weights feels good! Your body will be happy.
Ugh on the foot pain, but it’s great that it felt better on the 4-miler. I hope your trail run went well today, too! My back is similar to your foot, sometimes it bothers me on one side, other times the other side.
Yes, I guess you’re well-acquainted with ongoing issues like this. i notice you’re still doing the PT stretches… hope it’s helping.
I have a bad leg – it was reconstructed in 2011 with three plates and a dozen screws. And some days my leg is FINE and I can do whatever I want. And sometimes it pounds and hurts and doing a lunge is an act of bravery. I just listen to my body and do what my body can do. I’m so happy to read that you stepped it back when your foot was bothering you again – sprains can be tricky to heal!
Yes, I guess we just have to listen to our bodies, although I frequently try to ignore that fact.
Im so sorry your foot was bothering you, but glad you made it back to the trail and that things seem ok.
The rain and wild weather has been making my ankle act up. I was in a lot of discomfort during my race, but there’s not much I can do. Boo. Soemtimes the top of that foot hurts too for no discernible reason. Sigh.
Our weather was awful. No one asked for a torndado!
Hmm, I’m wondering if this foot is just going to be my “tricky” foot from now on. It’s the same foot with the PF and lateral column syndrome (what?) so maybe it’s just doomed to act up.
i hope your weather calms down this week- no more tornadoes!
Ugh about the foot pain reemerging but it sounds like it got better as the week went on and hopefully it was fine for your long run today! I’m excited for you that you’re back to the trails!
We hit the 90s for the first time this year at the end of the week and I was a little worried about the heat for my long run on Saturday but there was enough of a breeze that it felt bearable and it was a shorter long run at 12 miles so that helped too. But it’s time to start acclimating to the heat again!
The foot was okay for my trail run- but I was initially surprised to notice that even a “smooth” and “easy” trail is much more uneven than pavement! But my foot did okay- it was a good way to start trail running again.
Yep- it’s time to start the heat acclimation. Sigh.
I’m glad that it seems like there’s nothing too serious going on with your foot. Fingers crossed it stays that way. As you know I’ve had a sore foot and which I think is the extensor tendon. I ran Friday and it was not too bad but missed running Sunday because of vertigo. I’m hoping it will be OK when I try it out tomorrow.
okay Melissa, my fingers are crossed for you. We don’t need any more foot problems! I have enough to go around for everyone.
Oh Jenny! That annoying foot. Argh. I am so sorry you’re still dealing with this. Injury is such a difficult and tricky beast that rears its head when you least expect it.
Our weather has been okay. Overcast a lot, but tomorrow is supposed to be full sunshine and I am HERE FOR THAT!
Ooh! Full sunshine after a long overcast winter… that should feel exhilarating. Your daily walk will be kicked up a notch!
Oh gosh, Jenny – I hope yesterday’s long run went off without a hitch! The mystery foot pain sounds frustrating!
This cracked me up: “As a celebration, I gave myself a break from deadbugs and did some planking instead. I know- I really know how to live it up!” You really do know how to have fun. 😉 I get it though — some exercises are definitely more “enjoyable” than others! Give me squats or deadlifts any day over lunges.
I also get such a kick out of your frenemy relationship with the stairmaster. It speaks so much to your dedication that you use it even though you dislike it! You are such a rockstar. 🙂
Well, thanks Suzanne! I have to say I don’t always feel like a rockstar… but I appreciate the vote of confidence. And it’s funny – I would take lunges over squats. I hate squats!
Yay for a trail run- that sounds so nice, I hope the foot behaves!
The weather in my part of the world is SO nice right now too (we are in Australian subtropics so the summers are yuck like Florida – well, minus the cyclones). But summer is over and the weather is fresh, warm and sunny and it makes me so happy!
Oh Sophie, we are definitely opposites, weather-wise! I know what you mean about that fresh air after a long, hot summer (or, winter in your case.) We won’t have that again until November. Sigh!
That first glute exercise on the app is one of my PT exercises! I know it well. I’ve had to use an easier band on one side thought because of an odd pain. But I’m in the home stretch now so it’s time to adapt and get it done! I hope the weird foot issue didn’t get any weirder!!