Training Log Archive: Craig

Around the river with extensions to the causeway and Mt Henry. Lots of people near the city and lots of water on the path in South Perth. Took some back streets around Pt Walter to try to break up the climb a bit. Generally trying to just spin in an easy gear but did get out of the saddle on a couple of short climbs and it didn't feel bad. Heel felt a bit uncomfortable as soon as I put the cycling shoes on but it seemed to be more on the sides rather than the PF and it didn't last. Much too long to be riding a bike but I need to do something to slow the weight gain.

10 min on the bike, 10min on the rower and a random selection of weights, including a couple that probably weren't ideal for my foot.

Very gentle roll out to Tawarri and back to Zamia Cafe for lunch with a few stops to shelter from the rain. Saw Mark taking the dog for a run.

Indoor bike at the gym while Liam played tennis in the mud and Rachel went for a run with Matt. Did 10min warm up, 10x1min at 200W with 1min recovery and 10min warm down. Pushed it up to 300W on the last effort.

Gentle ride to work after visiting podiatrist. Around the river to avoid putting much pressure on the foot.

It looks like I have an acute plantar fascia partial tear, on a background of chronic plantar fasciosis. Treatment will focus on first allowing the plantar fascia tear to heal, after which we will aim to remodel the fascia with shockwave therapy alongside a targeted rehab program.

Foot homework for the next three weeks:

A. Roll ball under your arch without going near the painful spot for 1 minute, then try 5 ball pickups. Repeat other foot. 10+ minutes/day

B. Apply heat pack to painful spot as much as you can

C. Perform three sets of 5-8 reps of slow and controlled SEATED HEEL RAISES. Place a dumbbell on the knee of the working leg to a weight that's challenging but does not affect your form.
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Avoid any impact/jumping/running activities that aggravate your symptoms >3/10 pain.

C • Bugger 1

Ride home. Not sure if it is better to ride or catch the bus. A bit sore at times, particularly starting and stopping at road crossings but catching the bus requires more walking.

Took Liam to the gym for his lower body session while Amy had hockey training. All I could do from Liam's program was the fit ball hamstring curls. Also did my seated calf raises.

Can't walk. Rachel taped my foot and got me some crutches from the local pharmacy. Slept ok but constant pain while awake.

Liam's upper body program. Managed to get around the gym reasonably well without the crutches.