Biked to the swimming pool, aqua jogged and ran in the shallow part of the pool for 50 minutes and swam for 10 minutes. One of the lifeguards twisted his ankle really bad coming down from the high chair and they had to call the paramedics, poor guy, his ankle was really in bad shape and he was in pain. I met a fast runner who was also jogging without an aqua belt, he races 5k's but he had a hip injury. It was nice to chat with someone, made the time go by faster.
After work, I went to Ballston to get a sports massage - my first massage ever. It was nice. The guy is also a certified coach and works exclusively with women. He made a plan for me to get back into running after my injury that starts me by running 1 minute and walking 2, and increasing the run time progressively... over 10 weeks!!! He has me running for 20 minutes after 10 weeks of going back into it!!! It's just crazy! I told him no way - and then he said ok, maybe since I've been doing other types of exercise I should start on week 5 of his plan, which means starting to run for 4 minutes and walking 1 minute, and increasing to 20 minutes in 5 weeks... still, I really think that is waaaaay too conservative. My thought was that I would be able to do a long run of 10 miles after 4 weeks... I really feel so strong, I haven't really had a lot of pain in my leg (nothing even close to unbearable) which makes me think the fracture was in the very beginning stages and not very serious, and I'm taking the maximum time off from running that they recommend, 8 weeks, and I've been cross-training like a fish! I'm going to look for other opinions... I may end up not doing the Phoenix RNR marathon in January though, and run Austin in February instead...
Here's what I think I should do... starting with 10 miles/week and increasing to 45 miles/week during 9 weeks.
Week of: |
Running: |
Approx total weekly mileage |
(1) Oct 6 |
5 min run, 5 min walk, total 30 min running per day every other day, x-train all other days. |
10 |
(2) Oct 13 |
10 min run, 5 min walk, total 40 min running per day every other day, x-train all others |
15 |
(3) Oct 20 |
10 min run, 5 min walk for 1 hour every other day, x-train all other days |
20 |
(4) Oct 27 |
20 min run, 5 min walk for 1 hour, 4 days a week, x-train all others |
25 |
(5) Nov 3 |
10 min run, 1 min walk for 1 hour, 5 x week |
30 |
(6) Nov 10 |
No more walking breaks, run 5x week |
32 |
(7) Nov 17 |
same |
35 |
(8) Nov 24 |
same |
40 |
(9) Dec 1 |
Run every day |
45 |
|