This past week was a scheduled low-mileage week. Meaning my weekend run was a mere 12 miles.
My parents were in town for K's birthday parties (yes, there was more than one) so that meant 12 miles with D. We didn't get out of the house on Saturday until 3ish. We had to party, eat lunch, settle down before nap-time, goof-off, find clean running clothes.
It was a warm afternoon with temperature well into the 80s. We got off to a good start and ran solidly for 6 miles. At mile 6 I started regretting having french toast for breakfast and lunch.We walked for a quick 0.2 miles, ran to the boathouse, refilled our water bottles and set out for home. I struggled with an upset tummy, chaffing, and a sore left hip. There wasn't much I could do about my tummy or the chaffing. So I focused on my technique and form; hoping to reduce the pain in my hip. Much to my pleasure the focusing worked and by mile 9 or so I was feeling much better.
We finished strong with our last 1.1 miles right at marathon pace - 9:05.
We walked home and spent the evening recovering.
On Sunday morning I got out of bed and it felt like I was stepping on a nail.
And I know what stepping on a nail feels like because I did it in a cheap pair of flip-flops the summer before my senior year of college.
The nail pain stayed with my all day Sunday. I attempted a recovery run, but it was too painful. So I went home and iced. And iced some more.
By Monday the pain had subsided, but it was still there with me.
After a little bit of internet research and a couple of conversations, I'm diagnosing myself with plantar fasciitis; brought on by lots of running and my tight calf muscles.
Treatment for such an injury is ice and stretching.
So that is what I am doing. I'm also only running every other day at this point.
Running plans for the next four days include: a 10K this afternoon, an easy 3.6 miles tomorrow AM, 20+ miles on Saturday, and a brief recovery run on Sunday. Monday I plan to walk some hills (instead of running).
I plan to ice my foot each day and stretch my calves at least three times each day.
Hopefully this will keep things under control.
Philly Marathon is 5 WEEKS AWAY.