Monday: D1,W5

Warm Up:
5 min jump rope
Dynamic stretch/ROM drills
30-20-10: Hand release pushups, hallow rocks

Training:
3 x 20 squats
3 x 15 squats
3 x 10 squats
(all squats done using 2 35lb dbs, 135 total squats, focused on depth and form)

In between each set:
8 x strict military press (72 total)
1 x Mtn athlete hip mobility

Durability:
Active stretch
Mobility work: rolled out bottom of foot and worked on opening up hips as well.

2 hours of softball

Notes:
Plantar fascia is still a bit tight but it is more sore than painful. It was fine during softball tonight. Got a lot of short intermittent sprints in and it seemed fine. Spent a great deal of time rolling my foot out and doing mobility on my calves, ankles and tendons surrounding my feet. I think that the aspect of strengthening my tendons and muscles in my feet and getting them used to covering long distances is going to be the portion training that is going to take the longest. My aerobic capacity has not been an issue in any training runs so far. Going to run 4 miles tomorrow so I will see how the foot feels.