I did my own version of Yasso 800s on the elliptical. 10 mins warmup, then 1x 3mins hard, 1.5 mins easy, ten mins warm down. Heart rate was > 170 bpm on the hard efforts, which is about 90% of my max heart rate. This roughly approximates where my heart rate should be at around 10K-Half Marathon pace. My Yassos, for a 3:12 finish, are run at about 6:27 which is just under my 10K pace, based on my recent HM. All that is to say, it was roughly the right effort for Yassos aaaand...I must really need to get back to running if Im putting this much thought into my cross training, hehe.
Saw the doctor today. Two more weeks til I can begin to run again. Pain is about a 1 when I hop, which is great. Went through bone density test results; I'm low-normal. Not catastrophic, but not good either. The doctor described my injury as a good thing, and very lucky for me. It was a wake-up call regarding my bone health (which he said combined with peak training (or just borderline over-training) caused the injury) but was amazed that it wasn't pushed into stress fracture territory.
So I've whined a little about cross training and missing my Fall marathon but fact is, I am extremely grateful. I got a reprieve from what could've been a terrible injury and many many months of non-activity. I can cross train to maintain fitness and sanity. I got a timely wake-up call on my health. And I have many great years of racing ahead of me. I really am very lucky.
Cant wait to get back into running though, and planning next year's racing has gotten me excited. I'm not going to lie: I have big goals for next year. Do I have a sub3 in me? It'll definitely be fun trying!
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