Boot swap, PT visit, shockwave therapy — my heels finally got the attention they’d been asking for.
Given my heel pain, I decided to switch from the Topo Vistas to La Sportiva boots this week. I think I need a bit more heel drop (from 5mm in the Topos to 10mm in the La Sportivas) and better support. I also bought some Superfeet insoles that I’m trying out.
On Tuesday, I decided the pain in my heels was really becoming a problem, and with only 9 days before leaving I needed to get them checked out. So, I made an appointment with my PT — working with him had completely resolved my knee pain, so hoping he can work the same magic on my heels. This meant fewer miles than normal this week, and I focused my other workouts on cross-training instead.
Saturday, July 18 — Rest
Stretching only; otherwise a full rest day.
We went to a friend’s house for dinner & drinks last night. I may have had one too many margaritas, so I wasn’t feeling like exercising. We had a great time though, and I’d been working hard the last several days anyway, so I didn’t feel at all guilty about taking a break.
Sunday, July 19 — Short
Upper Pete Siemens Trail & Redwood Springs Loop, Bear Creek Redwoods Open Space Preserve (AllTrails)
5.41 mi / 1,199 ft elevation gain
Hiked with Lee this morning! We chatted the whole way, I barely remember the trail itself. We also forgot to take any photos. It’s one we’ve done before, nice trail, fairly busy on a weekend, but wide enough to accommodate everyone.
We went counterclockwise, opposite the AllTrails default, so that we could do a big climb in the first couple of miles, then gently downhill/rolling the rest of the way. It was largely uneventful until we were on our way down — a doe and her fawn came barreling down the hillside, across the trail in front of us, down some more and across the trail in front of another couple of people (it was a switchback). They were so fast, and it was awesome to see this young fawn racing down faster than its mother.
No issues with my feet today, but I hadn’t been having much pain until somewhere between mile 8 and 10, so maybe I just didn’t walk far enough. Thankfully, no blisters or even hotspots!
Monday, July 20 — Long
Castle Rock, Saratoga Gap and Ridge Trail Loop, Castle Rock State Park (AllTrails)
11.44 mi / 2,346 ft elevation gain
Most of my hikes are climb the first half, then descent the second half. But not this one. Most of the first 4.5 miles was downhill, then 7 miles generally uphill. Given that descents are harder on my heels, I thought I’d get that out of the way early. It drizzled off and on all day today, which is highly unusual for the Bay Area in mid-July! Never enough to require rain gear, and it actually felt quite nice. The rain forecast referenced “swampy” conditions but whoever said that has clearly never lived in Florida.
The beginning of the trail has big rocks that are popular for bouldering. After the steep 0.5 mile descent along a stream, there was a steep 0.5 mile ascent. I hit a point where it seemed like the trail went over this huge rock, but once I was on it I couldn’t figure any way past it, as it was blocked by dense shrubs below and on the other side. After some cursing and searching, I found that this was a lookout point and the path actually continued up and over rocks above this one. AllTrails route was totally screwed up here.
After the rocks craziness, it was downhill for 3.5 miles. I followed the aptly-named Ridge Trail which provided some great views, passed some campsites, walked along a creek (the sign called it San Lorenzo River, but “river” is a generous description), and then on a forest road. The varied terrain and views kept it interesting. After I hit Travertine Springs it was 7 miles of steady uphill climb.
Tuesday, July 21 — Strength
60 min Total Strength w/Andy on Peloton
Great total body workout with quite a bit of conditioning baked in, and a good amount of core work. Followed it up with a nice long 20 min stretch w/Ally.
Wednesday, July 22 — Short
PG&E, Upper Wildcat, High Meadow, and Coyote Trail Loop, Rancho San Antonio (AllTrails)
7.05 mi / 1,231 ft elevation gain
This was one of those trails that is great for getting a workout in — it’s a well-maintained, wide path with decent scenery. Despite having probably 300 spots, it’s impossible to find parking on a weekend. Even early on a Wednesday morning the parking lots were nearly half full and there were lots of people on the trails.
The trail has three ups & downs rather than one big climb like most trails around here. The first (and last) 1.5 miles is exposed, making it feel hotter than it is, but then it is more shaded. The squirrels on this trail are fearless! They will sit 1-2 feet off the trail and just look at you while you walk by. I also encountered a headless snake right on the trail. Poor thing! 😢
A couple of miles before the end I came across a pretty bench off trail. I took a picture of it, and started continuing on. I was averaging 3 mph and didn’t want to hurt my average pace. And then I thought to myself “Self, you are supposed to be practicing walking at a slower pace and taking lots of breaks. So while you might be proud of your brisk pace, you’re actually failing.” And then I turned around, sat on the bench, and rested for a bit.
Hi Lee! 👋
Also had my first PT appointment today – seems like I have the beginnings of Achilles tendonitis and plantar fasciitis. Shockwave therapy (ouch!! 😫), stretches, and exercise (but no hiking). Two more appointments before I leave.
Thursday, July 23 — Active Recovery
30 min cycle + 30 min yoga with Denis on Peloton
I was planning to hike with friends today, but had to bail due to the heel issue. Instead, I did one of Denis’s Reset series – a paired 30 min bike ride followed by 30 min yoga, meant to be done one right after the other. Haven’t done one in a while, and I’ve missed it.
Friday, July 24 — Strength
30 min yoga w/Zacharias + 30 min upper body strength w/Robin on Peloton
Got my blood flowing with a morning yoga flow with Zacharias. Not quite as challenging as his other classes, and a great way to wake up the body and mind. Robin’s upper body class was intense: 3 min push press EMOM, 10 min AMRAP, 6 min AMRAP, then a final 2 minutes of more push presses. Will be feeling this tomorrow!
We’re in Aptos this weekend, so we spent a few hours relaxing on the beach after Lee finished work. The weather was perfect! ☀️🌊
Week Total: 23.9 miles / 4,776 ft elevation gain
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