July 2nd, Saturday,

“Summer Breeze makes me feel fine.”

Today I made a last-minute decision, as I headed out for my attempt at a short run, to begin the workout with a bike ride.  As I rode I became more motivated and wound up riding for 5 miles in about 27 minutes.  After I parked the bike I set out to attempt a test 2-mile run on the concrete walkways around the neighborhood.  I was determined to go easy and monitor for any sign of trouble in my plantar fascia. Remarkably, and to my delight, nowhere along the way did I feel any discomfort at all. I  finished the 2 miles in 23 minutes. I was pleasantly surprised that I could still run 11 minute miles with almost no aerobic stress.  Maybe I did manage to stay in some semblance of fitness over the past 7 weeks without running. All those hours in the water maybe had some beneficial effects.  Anyway, I was very happy with today’s workout.

One new procedure that I have been adding to my recovery effort is that I am now rolling my sore foot with a frozen bottle of water.  I’m getting a very deep massage as I roll, and it is sometimes quite painful. But the ice and the massage seems to be having a really positive effect on my foot.  I will continue and report.

Stats –

I-Mad – 0

a.m. HR -54BPM

Sleep – 9 hours

Weight – 152#       After run- 150

Workout – 5 mile bike @27 minutes + 2 miles @23 minutes