This week was week 9 of recovery, week 1 of running again! This was my first (and hopefully last) major injury, so I while I was super excited about getting the go ahead from my doctor to start running again, I was still incredibly nervous. I wrote out a running schedule, with gradual mileage build-up, for the next two months to help keep me focused and mentally strong during my recovery. I still have that stubborn, internal desire to run “ALL THE MILES”! At the same time I am experiencing something new….feelings of self-doubt, anxiety, and fear of being reinjured. This stress fracture was a major wake-up call for me…”Hello, I’m NOT invincible!” My training plan is helping me balance the crazy, reckless side with the new insecure, cautious side. And so far so good! My first week of post-injury training went way better than expected!!! 4×1 pain-free mile runs + lots of cross training=One Happy Running Betty!!
Weekly Training Summary:
- Monday-20 min stairmill, 1 mile run (10:49), 20 Min elliptical trainer
- Tuesday-30 min spinner, 20 min TRX and Kettlebell workout (Below)
- Wednesday-15 min stairmill, 15 min row, 1 mile run (10:14)
- Thursday- 30 min crunch Pilates/Yoga DVD
- Friday-1 mile run (10:05), 40 min elliptical trainer
- Saturday-20 min stairmill, 1 mile run (9:50), 30 min spinner, 20 min strength/circuit (Below)
- Sunday-Active Rest (6 miles of walking and chopping/stacking wood with Danny…and no, that is not code…we were literally playing lumber jack today! Haha)
- TRX/KB Work-Out:
- 3×15 TRX Low-Row
- 3×15 TRX Push-Ups
- 3×30 second TRX Plank
- 3×15 Kettlebell Swing
- 3×15 Kettlebell goblet squat
- Circuit Work-out (Repeated 6x):
- 5 pull-ups (Assisted/Resistance Band)
- 5 push-ups
- 5 hanging crunches
- 5 bench tricep dips
- 5 medicine ball squats
A few of my take-aways from this weeks training:
- Cross training is awesome, I was able to work-out 9 straight days without any major soreness.
- Warming up before running is super important! The one day I ran first, my legs hurt for the first 1/4 mile! The days I did other cardio first, I was able to run easier and faster!
- Stretching is key! I’ve was religious about my stretching this week and my body was grateful!
Overall, a great week of work-outs. Now that I’m able to actually run again, I finally feel like I am recovering. My runs were short this week and much slower than my “normal pace”, but I didn’t mind that at all. I was so happy just to be running again that I mentally was in a very good place. I’m looking forward to another week of training coming up, with 4 x 2 mile runs planned!
Anyone else experience anxiety when coming back from an injury? Any tips for recovery, building base mileage, and staying injury free?