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)
Running and my foot feels GREAT!!!!
- 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?
Hey there! What are you up to this morning? Me? Oh, nothing much…I just ran 1 mile! With no pain! *fingers crossed* And it felt am-az-ing!!!
Sorry for being a cheesball, I’m just so excited to start running again. It makes me feel like I’m finally on the road to recovery! I was like a kid on Christmas morning…waking up at 3:30am…a full hour and a half before my alarm clock. I laid in bed and tried to get my last 90 minutes of sleep (I’m a girl who loves her sleep) but no such luck. Then when my alarm went off at 5…I had butterflies and laid in bed for 15 more minutes reading blogs and checking fb statuses (aka procrastinating!!) before dragging myself out of bed. I did 20 minutes on stair mill to warm up, then hopped on the treadmill. I started off really, super, snail pace slow and stuck at that pace for about .25 miles before realizing my foot felt just fine, and I was babying my foot a little more than necessary….So I speed up to regular snail pace slow! 😉 It took me almost 11 minutes to run 1 mile, if I don’t have any pain tomorrow I’ll speed it up a bit when I run a mile wed. I finished off my workout with 20 mins on the elliptical and some stretching.
I don’t usually try to bore people with daily workout blogs but super excited about my first post injury run…as short and slow as it may have been! At least I’m running again and I’m going to be patient and show discipline in sticking to my recovery plan and training smarter. Just in time for the new year!!
Have you ever had a running injury? How did your first post-injury run feel? were you excited? Nervous? How did you find balance between not babying an injury too much and not pushing to hard/avoiding reinjury?
It’s been almost 2 months since I’ve posted a blog, my last one being when I was diagnosed with a stress fracture in my right foot. I’ve dealt with some minor running injuries in the past; plantar fasciitis, tight IT band, runners knee…but this is the first injury that 100% side lined me from running. I spent 6 weeks in an air cast + 2 additional weeks of restricted activity. Tomorrow will be my first post injury run of 1 mile! I never imagined it was possible to be SO excited about getting to run 1 mile! I have my recovery/mileage build up plan mapped out for the next few months, but I’m definitely going to take it easy, listen to my body, and play it smart to prevent reinjuring myself!
Looking forward to 5 am!!
I had great plans and intentions of sharing my recovery triumphs and words of wisdom along the way, but every time I started to write I found myself lost for words. I realized I am NOT an expert in recovery and don’t handle injuries graciously! I realized that I had rooted my identity in being “a runner”, and not only did I feel a little blue not being able to run, I felt like I had lost part of my identity. I wondered…Is a runner who doesn’t run still a runner? I’m mean, yeah…sure, I was/am a recovering runner but still, I found I just wanted and needed to focus on other things to stay positive during my recovery.
So, how did I stay busy over last 2 months??
- Spent more time with family and friends
- Extra guitar practice!
- Enjoyed preparing for and celebrating the holidays
Ilana with our “Charlie Brown Christmas Tree”
- An unplanned, random road trip down south with the boyfriend!
Walking the beach in FL
- Helped Ilana practice her swimming at the YMCA
- Organizing and minimizing my house
- Drank good, yummy, red wine
- Cross training work-outs (I’ll share my “stress fracture friendly” workouts soon!)
What my injury/recovery has taught me (so far….)?
- I’m not immune to injuries! Overuse injuries, like stress fractures, sneak up on you after weeks/months of abuse. I went from feeling unstoppable to a dead stop in an instant.
- NEVER, ever, ever, EVER ignore an injury! As hard as it was to take 2 months off running, it was the only way for my body to fully recover. Running on a stress fracture is bad news and can lead to more serious/permanent injuries if ignored!
- The importance of proper rest and recovery and not over doing it when not injured. While I never ran 7 days in a row, I was racing almost every weekend for almost 3 straight years. My body finally had enough!
- The importance of cross training and stretching, to reduce risk of muscle imbalances/tightness that can lead to injuries.
- The importance of proper diet/nutrition. I am NOT a “naturally skinny” girl! I counted on 30+ miles a week to off set my love for not so healthy foods! My pants have gotten a wee bit snug during my hiatus and I’ve had to cut back on my munching! Also, started taking vitamins, something I’ve always neglected in the past, to help my body heal.
- Running does NOT define me. It is something I enjoy to do, but it is not the only thing I like to do and it is NOT who I am.
- To stop being so hard on myself. I can be annoyingly Type A and even drive myself nuts at times with my attempts to be “good at everything” Sometimes it is o.k. not to be working towards my next “big goal”.
- How to relax and be content doing absolutely nothing!
Have you ever been sidelined from running due to an injury? What did being injured teach you?