 All right, just a quick video from the spinning bike today. I had planned to do a run today. You know, I run five times a week. And last week was my first week of 60 kilometers. So that was good and no issues really. But I did stray a little bit from my plan. You know, I have an obligatory rest day every week. That was supposed to be on Sunday, today is Tuesday. And I didn't do it. I actually went for a little run. It was very easy though, just with a friend. But you know, I went for a run and I didn't fare a bit of walking too. So I didn't get the rest that I had planned for. Following up after my long run the day before. So there was a little bit of pain in the foot. Following the long run it was a little bit worse after my short Sunday run. And then yesterday on Monday I went for a normal run. You know, like 11 kilometers here just starting off the week. And yeah, the pain was really bad afterwards. It was basically just some minor tendonitis on top of my right foot. Nothing, no big deal. But it was pretty painful. And then this morning it was pretty, yeah it was gone really. I haven't really noticed any pain today. But I knew that I had to be conservative. So rather than doing my planned run today I was going to do 10 kilometers on the track. Just super easy. Rather than doing that I stayed on the conservative side and decided to do a bike session instead. And here I am. So yeah, I guess a little piece of advice based on my experience anyway. Is that any time you're in doubt, any time you're like oh I could go for a run. But I'll probably be better off without a run today. So that's when you want to err on the side of caution and be, yeah, skip that run. Rather than doing it and risking further injury which is going to mess up your training cycle even more. So yeah, I skipped my run today and I went to the gym. And here I am now. On the spinning bike, just doing like half an hour, maybe 40 minutes I don't know. Of easy intensity in biking. And I'm also actually rather than putting my, rather than putting the balls of my feet on the pedals like you normally should. I'm placing my heel on the pedal. So I'm disengaging the muscles of my foot on the top of my foot. I don't want to aggravate the injury more. So I'm just using my heels. And really this is the purpose of this workout. It's just to get a cardiovascular stimulus. Just a light cardiovascular stimulus just to maintain my fitness. Getting in a little bit of training even though it's still a very easy day, right? After this bike session I'm gonna do some mobility work. I'm gonna work on my ankle flexibility. I'll talk about that in another video. I have some interesting thoughts regarding my mobility and how that relates to my running performance. Anyway, just wanted to check in from the bike. Remind you guys that a training plan is good and you should stick to it. But whenever the body says no or whenever the body says maybe, it's probably best to be on the side of caution and take it easy, take a rest day. Or maybe do some cross-training which is what I'm doing here today. Of course if I just stuck to my plan initially and did my Sunday rest day, I'd probably be running today after all. So again, sticking to that plan, not doing more than you planned, unless your body is like, hey, you know, this is too easy, like I need more. Well then you made some mistakes in your planning process actually. And you should probably go back to the drawing board to look at that plan and figure out how to make it better. Of course if you're interested in my help, I'd be happy to give some advice on the planning process, maybe a coaching session even. Feel free to contact me. Probably best to go through the Sweet Natural Living website. I'll be happy to help out. Anyway, I'm going to wrap up this little session. Go do some stretching and mobility work and then head home to eat dinner. Hope your day is going well. Please subscribe, give it a thumbs up and I'll see you around. Bye now.