Injury and bike training question

Hey all,

I have two issues I am hoping to get some feedback on from folks in the know. I finally picked out an event and started training, and I'm still getting over little hurdles like not having a bike or a pool (baby steps). But on to my issues -

First, I have plantar fasciitis in my right foot. Every morning when I get up it feels like I someone beat on the top of my foot with a 2x4. Anyway, usually I can stretch and run through it, stretch some more and just deal. My question is - will running with the condition actually hurt me? If it's just uncomfortable, I can handle it. If the condition can really aggravate an injury, though, I want to stay off of it or figure out a fix...anyone have this problem?

Second, and this question is somewhat silly. At the moment I'm relegated to an indoor upright bike. I get in some good work on it, but I am having an issue figuring out what an adequate "warm up" and "cool down" should be. Usually I don't have much of a warm up on a bike, I just kind of jump on and start hitting my target mph/resistance level. I know this is probably unwise, especially coupled with the fact that I only cool down for about 2 minutes. Does anyone follow an indoor training bike routine? If so, would you mind tossing out a tip or two? Thanks!

~R.