Happy New Year! Well, we’re finally in 2019. Let’s see if this year goes by as quickly as 2018. I had a strong start to the new year and got in all of my planned workouts. I also tried out a new pair of sneakers on my runs this week (so far, so good)! Here’s my week in review!
Monday, December 31
Advanced Beginner Peloton Spinning Class (30 minutes).
Originally I planned to do a run but I wasn’t really feeling it when I woke up, so decided to do a spinning class instead. It was a great way to close out 2018!
Tuesday, January 1
3.1 mile run + Low Impact Peloton Spinning Class (30 minutes).
Happy New Year! What better way to start off 2019 then with 2 workouts?
Wednesday, January 2
Boot Camp Class (60 minutes).
Luckily the gym (and the class) weren’t too crowded (I was expecting the New Year Resolutions crowd).
Thursday, January 3
5 mile run.
This was my first run with the GoZwiftRun app (review going later this month).
Friday, January 4
REST DAY!! š
Saturday, January 5
4 mile run
The weather was super yucky and rainy all day so I took my run to the treadmill.
Sunday, January 6
Resistance Band Workout (20 minutes) + Spinning Class (60 minutes).
I did an awesome 20 minute resistance band workout this morning. It was all about my glutes and they were on fire by the time I finished! The spinning class was great as usual – lots of hills, sprints and sweat. Perfect way to end the week!
Total Weekly Mileage: 12.1 miles
Summary: 3 runs, 3 spinning classes, 1 resistance band workout and 1 boot camp class.
Grade This Week ā A
I’m happy with my workouts this week but I would like to slowly start building in more strength training.
Earlier this week I looked up my yearly mileage for 2018. I actually don’t set a yearly mileage goal, so I really had no clue what the number would be. I was happy to come in just under 885 miles.
I started the year off strong with marathon training but then my monthly mileage kind of fluctuated. This year I would like to be more consistent and run at least 50 miles a month. Since that averages to a minimum of 12.5 miles a week, I think I can do it.
On Wednesday I started back to using my WW app and tracking my meals again (I took a break in December). I took YOLO to the next level over the holidays and my pants had no problem telling me that, lol.
Luckily it’s easy for me to get back into a routine of tracking my food and also meal prepping and I’m already down a few pounds. I know what I have to do, I just have to buckle down and do it!
For the past few weeks I’ve been having some discomfort in my left heel/achilles. Nothing excruciating, but just discomfort. When I went to my ART doctor on Thursday he confirmed that it sounded like the beginning stages of plants fasciitis š I wasn’t surprised as I suspected that’s what it was, but I’m just happy I caught it early. My doc gave me a list of things to do, including continuing to foam roll my calf (it’s pretty tight) and rolling my foot on a lacrosse ball. I’ve been doing both numerous times a day since Thursday. Although marathon training won’t start for months, I still want to get this under control. Please, if you have any tips, please send them my way!
That’s it for this week!
How was your first week of 2019?
Iām linking up with Holly and Wendy for the Weekly Wrap.
In Case You Missed It
2019 Goals
Join Me for December Runfessions
January 2019 Goals
Kimberly Hatting says
The first time I had PF, it started in my heel as well (felt like I had a thumb tack lodged in there). I think it was a bone spur. Anyways, lots of arch massaging (because eventually mine spread to the arch) and I always tape my arches for long runs (anything over 7-8 miles) for extra support and stability. I also used a frozen water bottle to massage my arch when I was sitting idle (like on the computer). Every case is different, though, with different conditions. Glad you caught this early!
kookyrunner says
I was thinking of taping my heel/arch for any runs over 5 miles so I’m glad to know that you did that too. I’ve also been sleeping in a compression sock on that foot and it’s made it feel better in the morning. I’ll probably do the frozen water bottle at work sine I sit for most of the day anyway!
Deborah @ Confessions of mother runner says
Definitely a super strong start to your year! Do you still like going to regular spin classes now that you use your Peloton? I don’t think I can ever go back! I have found the Peloton classes to be so much more challenging
kookyrunner says
I do still like going to my regular spinning class during the week because I like the energy of in-person spin classes. I do agree with you that the Peloton spinning classes are much harder! I think that they use a lot more resistance so that’s why!
Cari says
Foot rolling has been my best tool for the PF. I’m not sure on the texture of a lacrosse ball and google is throwing up like four kinds – but what I’ve used is a studded ball. It’s small enough that it’s also good good for rolling the annoying area right behind my ankle bone that I can’t get to when rolling my calf.
Congrats on the early loss – holiday salt can be great and early motivator.
I loved the random Garmin badges when they showed up.
Becca | Rabbit Food Runner says
I love my resistance band workouts! I’m aiming to do 10 min of bands and abs each day this month to keep up with the prehab. For PF, I think stretching and rolling on a lacrosse ball will help – there are also some arch strengthening exercises you can do with a towel (scrunching with feet, is the one that comes to mind).
kookyrunner says
I’m going to keep doing the bands workout daily. Like you, I want to keep up with the prehab! Thanks for the recommendation on the PF exercises. I will do some research on the arch strengthening exercises too.
Jennifer @ Fit Nana says
Ugh, PF is the worst!!! I’m so glad you caught it early. Definitely roll out your calves and feet daily. Also, I’ve been told that barefoot is a no-no. I have a pair of crocs (don’t judge me. they were a gift many years ago. I never wear them outside of the house. lol) that I always wear when I’m at home. They provide my foot support and they’re actually pretty comfy. You should get a pair, if you don’t already have one (not judging you either). š
I got that badge, too. Made me smile. š
kookyrunner says
The Garmin badges are always a nice surprise!
Hmm never thought about getting a pair of Crocs but I’m willing to try anything! I usually never walk barefoot -I have slippers or Oofos that I wear around the house, so at least I’m doing that right! I’ve been rolling and stretching twice a day so I’m just going to continue to be diligent about that.
HoHo Runs says
The footbed of a croc shoe is amazing… Just sayin’ š
Liz Dexter says
Great start to the year and oofos slippers help my friends with PF. I wondered what that badge was my Garmin said I’d won so thank you for explaining!
kookyrunner says
I have Oofos slippers that I’ve been wearing the past few weeks so that’s good to know!
Coco says
Looks like you started the year with some double workouts too! Yikes on the PF! I would say to wear supportive shoes all the time and do your stretching/rolling daily, but don’t overdo it. My PT also had me do the stretch when you are kneeling on your toes, and toe yoga — where you raise you big toe (only) and then your little toes. Fingers crossed you nip it in the bud!
kookyrunner says
Yes, it was great to start off the year with 2 workouts!
Wendy recommended the same yoga pose so I’ll be doing that daily too. I may need to start wearing boots or flats to work and ditch the heels for a while and see if that helps. Thanks so much for the recommendations!
Wendy says
Oh yikes to PF! My favorite trick is “toes pose”, a yoga pose where you kneel upright with your toes on the ground but heels up and you sit on them. Hurts. So. Much. After time, your tolerance will increase and you can sit on those toes much longer. It stretches out the plantar fascia.
kookyrunner says
Oh I’ve tried that yoga pose before but it kills me! I guess I better just keep doing it and get comfortable with it. Thanks so much for the recommendation.
Michelle @ Running with Attitude says
You’re off to a great start to the year!
I’m sorry about the PF – I know rolling on a combination of a lacrosse ball and frozen water bottle, plus compression socks were the saving grace for my brother when he was dealing with it early last year. I hope you can stay ahead of it!
kookyrunner says
Thanks so much Michelle! Luckily I’m currently doing all of things that you mentioned so I hope that it helps. I am thankful that I caught it early but I definitely don’t want it to get any worse!
Jessie says
I echo what someone said about Crocs- well, sort of. My husband had bad PF and started wearing supportive house shoes/slippers and it seriously helped him a TON! Good luck!
kookyrunner says
That’s awesome – thanks for the tip Jessie!
angela @ happy fit mama says
I had my first case (and hopefully last!) case of PF in the fall. Rolling, icing and dry needling helped me nip it in the bud. And it’s super odd that it completely went away after I ran a half marathon. So weird but it worked. Lol! I also wore full compression socks a lot. I hope you catch it before it becomes full blown.
kookyrunner says
Oh thanks for the tip about dry needling!
I’ve been wearing compression socks for all my workouts and i sleep in the ankle compression socks. I have seen a slight difference by doing those things.
Lesley says
I hope you can get the PF under control. I love using my resistance bands, and don’t do it enough!
kookyrunner says
Thanks! I’m doing everything that I can to get the PF under control. I’m hoping that by being diligent I can keep it from progressing and getting worse.
Judy @ Chocolaterunsjudy says
Sounds like a really good start to 2019 (minus the beginnings of PF — I have no tips for that, sorry).
I didn’t go nuts over the holidays, and yet . . . sigh. It never comes off as fast as it comes on, either!
kookyrunner says
OMG I was just telling my friend the same thing. If only dropping a few pounds could be as easy as gaining them, lol.
Jenn says
Fabulous work! I really need to talk the hubby into a Peloton. I would love the option to spin without having to leave the house. I’m sure he might, too (even if he doesn’t know it, yet).
I got the Garmin badge for an activity on New Year’s Eve. Had I known, I would have bookended both days. Oh, well. Maybe next year.
kookyrunner says
I think that the Peloton bike is a really great investment! Through the app they have the spinning classes of course, but they also have yoga, treadmill, stretching, strength training classes too.
Same for me about the Garmin badge. I would have run a mile on NYE, lol
Renee @runlaugheatpie says
happy new year!! super good start to the year Kim! way to get it done!
bummer about PF though… Maybe not only roll your calves but do daily calf raises? Do you know if you are maybe over pronating? have you had a running form analysis done by chance?
kookyrunner says
Happy New Year Renee!
That’s a good idea about doing calf raises – I can actually do those at work when I take my lunch walk break. I don’t think that I was running in the right type of sneakers for a few months last year so that may have added to the issue. I’m now back in the right type of sneakers so I hope that will help too.
HoHo Runs says
I’m glad you caught the PF issue early! The bottoms of my feet have been feeling a little bruised lately and I’m worried about getting PF too. That’s one thing I’ve never had (knock wood). You are always so dedicated to your cross training! I need to get back to it on a regular basis. The Peloton was a hot Christmas item this year (at least according to the numbers of ads I saw). Thanks for linking!
kookyrunner says
LOL I have seen about 1,000 Peloton ads since the beginning on December. It seems like its getting really popular now!
Chaitali says
That’s great that you’re catching the PF early and trying to treat it proactively! In addition to the foam rolling, one of the things that was recommended to me was rolling my foot with a frozen water bottle.
kookyrunner says
Thanks! I wrote down a list of everyone’s recommendations (thank you for yours) and will do these things at least once a day. I’m hoping that I will feel a difference soon!
Darlene says
Great start to the year.
I think I’d like a peloton…maybe someday.
I love my Crocs. Its the first thing I put on after I run.
kookyrunner says
I think I’ll need to invest in a pair of Crocs!
Sandra D Laflamme says
Happy New Year! Looks like you’ve had some great workouts to get things started. So sorry about the start of Plantar Fasciitis. I hear that is no fun!
kookyrunner says
Thanks – It was definitely a great start to the New Year!
Jenny Albertson says
the only advice I have with any injury is that it’s better to take the time off in the beginning than try to fight through it and have to take much longer off later. I’m sure everyone has already told you that, but it’s very true š
kookyrunner says
Thanks Jenny! i’m trying to do all the “right” things now so hopefully that will help.
Marcia says
Great start to the New Year for you Kim! Sorry you’re feeling the beginnings of PF. Hopefully the exercises will keep it to a minimum and it’ll vanish completely soon.
kookyrunner says
Thanks Marcia! I made a list of all the things I should do to help with PF so I’m going to be super diligent about it. But honestly this is a result of me not doing the very simple things before and after every workout – lesson learned!
Montana @ Pretty Lil Mudder says
I’ve never had PF but tight calves can cause all kinds of things so I’d say you’re on the right track rolling them! I try to make that a priority ever since having Achilles tendinitis two years ago. I hope the fact that you caught yours early means you’ll head it off and it won’t turn into anything serious!
kookyrunner says
Now that I’m being more diligent with rolling my calves I can actually feel how tight they are š Hopefully a few weeks of this will help them feel much better.
Ivanna says
Sounds like a good start to a New Year. Great Job!
kookyrunner says
Thanks Ivanna!
Farrah says
Hope you had an awesome new year! Looks like you had a great week of workouts to start it off! I need to get back into those!!
kookyrunner says
Thanks Farrah!