Notes
The foot pain (extensor tendonitis) was actually quite a lot yesterday especially at the end of the run and walking around in the evening. This is after taking three full days off. I've got a marathon to train for and a decision to make. Take the next week off or try to figure this thing out. Woke up at 3am last night and did a bunch of research and decided this morning that I've got to hit this full blast and see if I can run through it. Also, maybe I can get the plantar fasciitis under control at the same time.
Plan:
wake up and massage out feet before first step, then roll feet
modified lydiard lacing on left shoe (skipping painful area altogether)
2-3 ibuprofen 3 x day
ice 5 minutes 4 x day (if possible, and with heat after for 5 min if possible)
shorten stride a little
mobility daily shin, feet, calves, PF, heel drops, strength, foam roller, dynamic warmups, magill plantar fasciitis protocol
run 4 miles 2 x day (not more than 4 miles)
that's the plan. if this doesn't work then need to keep aerobic fitness with equivalent time on bike or rower.
today:
3 ibuprofen
5 min ice 5 min warm left foot
6 min dynamic warm up
4 mile run
5 min ice > 5 min warm left foot
15 minutes mobility
2 ibuprofen