The pain in my foot definitely seems to have subsided for the most part so I might try going out for a run again. I’m hoping it will go well and I can start my path to running fast once again!

The Week As A Whole

Still doing mostly core and workouts from SugarWod with Accessory with Alec and CompTrain, but started doing some running and more cycling which is a start!

Monday

Started with a 17.1 km bike ride in the morning before doing some core later in the day.

For my core I did a 6 min AMRAP (as many reps as possible) of:

  • 10 handstand kick ups
  • 20 v-sits

Along with a 3 minute plank followed by 100 toe touches and some strength/mobility work which was:

3 rounds:

  • 30 tricep dips
  • 90 second deep squat hold

Tuesday

A little run in the morning which was 5 x 1′ on with 1′ walk recovery. No issues with the foot which was great although the pace was fairly slow.

For core, I did 3 rounds of:

  • 360 degree plank (30 seconds each side)
  • 60 jumping lunges
  • 30 slow air squats

Then for handstand practice I did 10 x 10 second wall facing handstand hold.

Wednesday

Started the day with an 18.5 km bike ride.

For core I did:

  • 100 Russian twists
  • 75 sit-ups
  • 50 weighted (5kg) Russian twists
  • 25 weighted (5kg) sit-ups

Followed by 2 sets of:

  • Max effort leg raises on each leg
  • 30 seconds Bulgarian split squats on each leg
  • 15 seconds Bulgarian split squats on each leg

Before accumulating a total of 3 minute in a wall facing handstand. I broke it up into 60 seconds followed by 4 x 30 seconds.

Thursday

I just went out for 10 x 1′ on with 1′ walk recovery on Thursday. My foot felt good until after the third rep when it began to feel a bit tender.

Friday

Another bike ride, this time 22.5 km in the morning.

For core, I did the following:

  • 10 min AMRAP
    • 12 pike hand stand push ups
    • 16 v-sits
  • 5 minutes of handstand practice
  • 12 min AMRAP
    • 10 burpees
    • 25 double taps (jump like you’re skipping and double tap your thighs with your hands)
  • 6 min AMRAP
    • Max kettlebell press (10kg)
    • On the minute, 10 sit-ups

Saturday

Some more core today which involved:

  • 4 rounds of:
    • 1 min clap push-ups (I manage 18 – 20 each round)
    • 1 min reverse flutter kicks
    • 1 min side plank right
    • 1 min side plank left
    • 2 min rest between rounds
  • 4 rounds of:
    • 20 floor facing ‘I’ raises
    • 20 pike ups using a towel
    • 1 min rest
  • Max effort wall sit (my time was 3:20)
  • 3 rounds of:
    • 12 x 10kg right arm overhead lunges
    • 15 x 10kg right arm deadlifts
    • 12 x 10kg left arm overhead lunges
    • 15 x 10kg left arm deadlifts

It was pretty tough, but I felt good after it all!

Sunday

Decided I’d go for a bike ride today. I meant to keep it at a moderate pace, but I was fighting the wind the whole time so I felt like I had no choice to go hard! I did 26 km at an average pace of 24 km/h which is the longest ride I’ve been for yet!

Training Thoughts

It’s been great to start doing some jumping exercises at home, I just need to be cautious and careful when starting up my running to make sure I don’t aggravate any pain in my foot because I don’t want to be injured for longer! I’m starting to enjoy the cycling quite a bit, particularly when I can listen to podcasts on the fly!


Weekly Mileage:  3.2 km + 84 km cycling

How was your training this week?