I really wanted to be back to my workouts as soon as I could, but I knew over the weekend that there was no way I would be able to make it to a workout on Monday. And because of some scheduling things, my original plan for this past week of workouts was to not go on Saturday but to add in Thursday. And I knew doing more than one day in a row would probably be risking it. So I had to continue to be patient and allow my foot to heal and be ok with only having 2 workouts this past week.
My first workout back was on Wednesday. On Tuesday night, I was worried about if I could do it, but I was able to see what the workout would be from some online forums so I could plan out what I could do and what I would need to modify. And I figured doing even a fraction of my normal workout was better than nothing. It was a strength day, but I really didn’t do a lot of strength work for cardio.
On the bike, we were supposed to have push paces and base paces at incline. I just used the same resistance level for those and then had my regular base pace level. I was pedaling very slowly and I had to take a lot of breaks to relax my foot a bit. Even though I wasn’t putting pressure on my heel, the way pedaling stretches my foot was making things a bit painful for me. But I managed to do it and that’s all I cared about.
For the rower, I continued to modify things. We had 2 blocks and both blocks started with a 400-meter row. I did it, but it was very slow and with a lot of breaks. I knew rowing would be tough because you are supposed to push off with your heels. After the row, we were supposed to do ground to presses with a medicine ball. Because I was trying to keep as much weight off my heel as possible, I did just overhead presses because I could balance on my toes for that. And then we had stroke drills on the rower with medicine ball work in-between for the rest of the block. My stroke drills were not normal for me since I didn’t have my power behind them, but I tried.
And on the floor, we also had 2 blocks. In the first block, we had mini-band work. We were supposed to do suitcase squats, overhead tricep presses, front and back walks, and hip hinge reverse flies. I knew I couldn’t do the front and back walks, so I just skipped that. And for the suitcase squats, I just went really light with the weight and took my time. In the second block, we were supposed to do lateral lunges, pullovers, and leg raises. I knew lateral lunges wouldn’t be an option for me, so I just skipped those. I wish I could have thought of options for the exercises I skipped, but everything that worked the right muscles would have been too hard on my foot. But I just kept reminding myself that I was back after a week off and I was still healing. So it was ok if it wasn’t close to my best workout.
Friday’s workout was a mix of endurance, strength, and power and I had to continue to go easy on things. My foot was looking much better than it had on Wednesday, but I was dealing with some new soreness as it continued to heal. I know this soreness might last a little while longer because this last part of healing can take the longest, but I’m hoping it is less and less each day.
For cardio, we had 3 blocks. Blocks 1 and 3 were both 4-minute distance challenges. I had the bike at my push pace level and just tried to keep going as long as I could without taking a break. I did better than Wednesday, but I still had to take plenty of breaks to stretch my foot and let the pain subside. Block 2 was rounds of 30-second all-outs and 45-seconds of recovery. I think I did better with this block. I did the all-outs at my normal resistance level, I just was pedaling much slower. And during the recoveries I tried to keep pedaling but I also allowed myself to rest then if I needed it.
On the rower, we also had 3 blocks. Each block had rows that were 250-meters each time. And between each row, we had a medicine ball exercise. In block 1, it was supposed to be a power jack with an overhead press but I just did overhead presses. In block 2 it was supposed to be a squat with a front press, and I just did front presses. And in block 3 it was supposed to be a power jack with a front press, and I did half overhead presses and half front presses. I might have been able to do the squats, but I was just being really cautious and didn’t want to push myself too much yet.
And on the floor, we had one long block split into 2 mini-blocks. The first mini-block had chest presses, push-ups, and hip bridge marches. And in the second mini-block we had lateral step-ups, step-ups with powers, and plank to pikes. For the hip bridge marches, I did regular hip bridges without a weight. It was tough, but I was able to put a little more weight on my toes. For the step ups, I did lunges and squats instead. And again, I tried to keep more weight to the front of my foot and because of that, I had to decrease how much I did each movement. I know that my form isn’t ideal because of these modifications, but I’m trying to do the best I can considering the circumstances.
I’m glad I was able to get back to my workouts this past week. I really did miss them a lot the week before and I do crave this routine in my life. And while I think I will still be making a lot of modifications this week because I will still be healing, I’m hoping I will see more progress and I will be able to put more weight on my heel each day.
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