My plantar faciitis - an update.

First, an overdue update and summary about the whole plantar fasciitis (PF) thing:

I have been doing triathlons (all distances) throughout the last 6 years, injury-free (apart from MCL tears that were just bad luck).

Then this summer, I got plantar fasciitis.
So, I'm asking myself - what could be the cause(s) and what can I do to treat it?
There is the whole range of advices and experiences out there, both online and amongst physical therapists (and people suffering from PF).

For me, after a break from running between january-march this year (due to a MCL-I sprain) I focused on speed runs and interval training, while at the same time starting heavy weight training (5x5 program), and preparing for a halfironman in july.
I also hiked/trained with a backpack between 20-25lbs in the woods (wearing running shoes).

5x5, simple enough, but (how) does it work?

Ok, I don't think I have to repeat myself about how little I find myself motivated for strength training.
I mean, I AM motivated for strength training.
I really am!
It's just that I seem to lack a whole bunch of self discipline in order to stick to a good strength training program.

You can always blame lack of time, because when training for triathlons, you're both swimming, biking and running, and who can find the time for strength trainig?
Not to mention all the walks and hike with Lukas, which I really appreciate and wouldn't want to miss.

Lukas is regularly taking me out for a walk.

But now something has got to be done!
I'm really sick of trying to stick to a strength training routine just to find myself after a month or so, having "forgotten" to lift weights.

Back in 2009, I was doing strength training regularly. I think it was either before or after my first halfironman distance in Tjörn, Sweden. Maybe I should look for my old training diary to read and find out what did the trick back then?

It's a shame I had to move out of my house, with the possibility of having a bar hanging from the ceiling.
That was a great challenge! I wasn't strong enough for lots of chin-ups, but I was getting there!

Until now, I have been doing full body workouts.
I though that if I only had the time once a week, a full body workout would be best.
And back in 2009, I got good results from that, I could feel I was getting stronger!

Those workouts lastet for about an hour at least, maybe longer, and I enjoyed them (I do enjoy strength training once I get started, it's the getting started that doesn't work).
 But still, I haven't been able to maintain a good routine like that.

So now - I'm turning it all around!
I'm going to do strength training three times a week!
Yep.
Well, there is no point in trying the same thing if it doesn't work, so why not try the opposite thing?

The program I will follow is a classic, and is called 5x5.
As simple as that.
I stumbled upon that workout program on stronglifts.com earlier, but it didn't appeal to me then.
But now, I think I'll give it a try:

The schedule is simple:
Three workouts a week. There are three to four exercises per workout, involving multiple muscle groups. You do five sets with five repetitions (5x5).
Originally, it was Bill Starr that developed this schedule to add strength and muscle to football players.

Bill Starr.

It would be fun to get his book. I kind of like old school books about training: 

Of course there are a lot of variations on the original schedule, so I thought I will go for the most basic one and adapt it. For example, since I don't have my barbell at home right now, I'll use dumbbells. I'll also do some one-leg squats, to strengthen the muscles around my knees, to help my right knee get stable again after the MCL sprain in january.

My schedule is based on what Børge Fagerli recommends for beginners here (but that is written in Norwegian, sorry!). He also recommends starting the first set with light weights, and put on more weight towards the final (5th) set.

********************

• Day one: bench press, dumbbell row, squat

• Day two: squat, deadlift, shoulder press, chin up (I don't have the equipment at home to do chin ups, so I'll do lat pulldown instead)

• Day three: bench press, dumbbell row (or seated row), squat

********************

===> that looks simple enough, right?

So I got started last week, managed two of the three days, and got started this week with the first day. Now today it's already friday, so if I'm about to do this schedule, I'm going to take day two today, and day three on sunday.

But - I'm just starting out.
What I do not want to happen is, that I get all overambitious and think that I'll have to do it 100% right.
I can be a bit of a perfectionist, but as for training, you won't get any far with that attitude.
Børge Fagerli talks about the concept of "auto regulation", so that you choose the weights on a particular day to what you think you can manage that day.

As for me, a day with lifting weights on a poorly functional body and mind would be totally counterproductive and really bad for further motivation. I want this program to last, so I'm not going to force myself into anything. After all, this is for fun, and I'm just starting out.

For further reading on the 5x5 concept, the "Old School Trainer" blog has some interesting variations of the 5x5 program, maybe that's something I can do after some time.
Because I'm going to stick with 5x5, right?

I must say, despite the obvious simplicity of the program, I got quite sore after day one this week. Especially in my butt. But hey - who wouldn't want a strong butt?? :D

So, I'll keep on trying to stick to it.
Wish me good luck!

Here comes some inspiration from another famous Scandinavian weight lifter:

Shoulder press with horse and friends, looks good to me!