It do doesn't even feel like Week 7. I missed all of Week 5 due to PF and spent Week 6 and a lot of Week 7 getting my legs and endurance back while still be cautious to make sure my PF didn't come back... I am really not feeling confident, guys. This whole PF fiasco has my training really lacking...
I don't feel prepared at ALL. For the first 7 weeks of training, I only had 4 solid weeks of actually doing what I was supposed to do.
This sucks. Not sure where to go from here. Expect a blog post about it soon.
Monday- One last day of NO RUNNING before jumping back into Hansons Training after a rip roaring case of PF. Guys, I am soooo ready to get back at it!
Band Asst. Wide Grip Pull Ups- 5x6
Asst. Neutral Grip Pull Ups- 5x8x16lb asst.
Inverted Row- 5x10
Cable Row- 5x10x50lb
Lat Pull Down- 5x10x70lb
Bicep Curl- 5x10x15lb
Bicycle Crunches- 5x40
Capt. Chair- 5x20
Stability Ball Knee Tuck- 5x15
Stability Ball Sit Ups- 5x20x15lb
Donkey Kicks- 5x20
Hydrants- 5x20
Kick Backs- 5x20
TONS OF STRETCHING!!!
Tuesday- 7 miles. I wanted to do 8, but I felt good after 7, so I figured I better not push my luck. The road will be there for me tomorrow. My feet felt good all day.
Wednesday- 6 miles. I felt very sludgy. My feet felt great, and had I not felt like my legs weighed 400lbs, I would have aimed for 8 miles. I spent most of this run wondering why after a week off of running, I feel so tired. Could it be the weather? Ever since I got back from vay-cay, all of my runs have been done in temperatures around 80+ degrees and direct sunlight...
Thursday- 6 miles, 3 @ race pace. I was supposed to do 10 miles with 7 @ race pace. But I'm not ready for that. I fear the PF will come back if I go balls to the wall! But I wanted to do something to get my fast twitch muscle fibers going. 3 miles at race pace seemed just perfect. So I managed 3 miles around a 7:49 pace. I can't imagine running like that for 3 more hours!!!! That evening, we did some walking around Knoebel'S Grove amusement park, and when I got home I felt a little pressure in my heel...
Friday- Lifting chest @ home. I woke up with a tiny feeling of strain in my foot and it freaked me out! NO RUNNING. Hell no. I don't want PF again. N to the O to the NO! I walked so cautiously the rest of the day that I couldn't even tell what my feet felt like. Does that make sense??? It was like this heightened sense of awareness in my feet all day that I convinced myself the PF was coming back.
Chest Press- 5x10x25lb
Shoulder Press- 5x10x20lb
Push Ups- 5x15
Tricep Dips- 5x15
Bicylces- 5x40
Situps on stability ball- 5x15x15lb
Stability ball knee tuck- 5x15
Planks- 3x60 seconds
Stretching
Hip/Glute Stuff
Chest Press- 5x10x25lb
Shoulder Press- 5x10x20lb
Push Ups- 5x15
Tricep Dips- 5x15
Bicylces- 5x40
Situps on stability ball- 5x15x15lb
Stability ball knee tuck- 5x15
Planks- 3x60 seconds
Stretching
Hip/Glute Stuff
Saturday- Lifting back @ Planet Fitness. Again, woke up with a strainy feeling in my foot. It was gone by the time we headed to the gym but I was still scared. We went to a wedding that night and I wore my squishy sandals. I wasn't about to put on high heels, even though I wanted to! Feet felt great the entire day.
Asst. Wide Grip Pull Ups- 5x6x16lb asst.
Neutral Grip Pull Ups- 5x8x16lb asst.
Inverted Row- 5x10
Cable Row- 5x10x50lb
Lat Pull Down- 5x10x70lb
Bicep Curl- 5x10x15lb
Bicycle Crunches- 5x40
Capt. Chair- 5x20
Stability Ball Knee Tuck- 5x15
Donkey Kicks- 5x20
Hydrants- 5x20
Kick Backs- 5x20
Lots of stretching!
When I was done with all my lifting, I did one more set of each lift. I did the same amount of reps but lowered the weight. I definitely went to fatigue!
Asst. Wide Grip Pull Ups- 5x6x16lb asst.
Neutral Grip Pull Ups- 5x8x16lb asst.
Inverted Row- 5x10
Cable Row- 5x10x50lb
Lat Pull Down- 5x10x70lb
Bicep Curl- 5x10x15lb
Bicycle Crunches- 5x40
Capt. Chair- 5x20
Stability Ball Knee Tuck- 5x15
Donkey Kicks- 5x20
Hydrants- 5x20
Kick Backs- 5x20
Lots of stretching!
When I was done with all my lifting, I did one more set of each lift. I did the same amount of reps but lowered the weight. I definitely went to fatigue!
Sunday- 4 miles. My feet had that tiny strainy feeling again but I realized, okay, maybe I will just have that in the mornings and then it will go away? I mean, that's what happened the past couple days. So I ran 4 miles in the scorching heat. My feet didn't hurt at all when running. In fact, they have never hurt while running except the day I got PF. So that is good. Feet felt great the rest of the day. Woot.
Training Goals:
1. Rest days = complete rest!
2. Walk 1 min per mile run.
3. Stretch after each run.
4. Foam roll when needed.
5. Glute/hip exercises 5 days per week.
6. Stick to the prescribed paces.
7. Practice proper hydration and fueling. Read as much as I can on the topic.
8. Alter training if I feel potential for injury.
Okay, I ran 23 miles this week... almost double what I did last week but only HALF as much as my training plan said I should have run. This is not good, guys.
Training Goals:
I'm not even going to grade myself on my training goals this week as it doesn't even feel like I am training right now!!!!! :(
How were your workouts this week?
Give yourself grace. You got some running in and you're injury-free, and that's a victory. I don't think you're as behind as you think you are because based on your previous races and training before PF and vacation you have a solid base. Besides, you were lifting when you couldn't run and that will help you. I was injured 2 years ago and out of the running game for 7 weeks. I cross trained with lifting and spin and while my endurance was shot, I didn't lose much speed.
ReplyDeleteBetter to not take chances now and take it easier (or a day completely off), and run a slightly slower race... than to risk it, get hurt, and not be able to run at all on race day.
"You got some running in and you're injury-free, and that's a victory." <--- Thank you. I must remind myself that. AND I have two healthy kitty cats to boot! lol. I say that to myself when I am grumpy about something. As long as my cats are happy and healthy I have nothing to cry about. :)
DeleteYou did point something out that I should tell myself when I am talking negatively to myself- it's not like I came into training with no speed. I did have some good races. Not the races I wanted, but decent! And I was able to hit all my speed and tempo paces in my training previously to PF. Okay. I need those two statements in my brain for when I start my negative self talk rotation. Maybe they can replace "You are too old for this shit" and "You will never PR again" HAHAHA. I am nice to myself aren't I???
Ugh...I hate injuries. It's definitely better to walk to the starting line a little undertrained than over trained. If that means that you are peaking at 45-50 miles/week instead of the 60-65, that's fine. You're base fitness will help carry you through the race. Don't feel discouraged, though. I'm sure things will start looking up soon.
ReplyDeleteLast week for me was great, but on my last run I was feel a little bit from my IT band, so I took yesterday off. It didn't feel too bad, so I don't expect it to become a thing... but I'm skipping track this week so I don't make it a thing.
You are smart to be careful and make sure it's not a THING. :)
DeleteThanks for the pep talk. I need it right now. I've been stuck in my own head. Yeah if I do get to peak mileage in Hansons I am not sure I am going to sustain it! 7 weeks in a row of high 50s low 60s... that made me nervous to start with!
I think you are doing great! It's better to show up to the start line under trained but feeling strong than show up over trained and injured. You got lots of time left. You got this!
ReplyDeleteThanks for the pep talk! :)
DeleteOuch! That sounds painful! I think I felt little pain on my heel!
ReplyDeleteYou are a very strong runner, and I'm sure that you have a plan all figured out for how to catch up with training.
I hope the pain goes away and stays away!
LOL I get secondhand injury feelings when I hear about other people's injuries! Don't worry you won't catch this. :)
DeleteYou got in more miles than the previous week AND you are pain free! I would feel good about that. I am sure there are plans that peak and lower mileage and I know you are following Hanson's but I still feel like you are going to be just fine. Believe that!
ReplyDeleteI am definitely cutting some mileage these next few weeks! It won't kill me.
DeleteI know injuries SUCK but it's only June! You still have two full months of training ahead of you. These couple of weeks that you had lower mileage will just be a small blip on the radar come the end of August!
ReplyDeleteOh man Kristina I hope you are right! It's the unknown that is scary!
DeleteWith my ITBS, all the therapists have told me to ease into running instead of doing too much. I think you're being smart by doing less right now and getting used to the running again. It's the doing too much too soon that leads to a relapse in injury.
ReplyDeleteThanks Lesley! That is my thinking too, just getting worried with time ticking away...
DeleteThanks for the pep talk! I just hope my body holds it shit together! I did the speed wrkout today and so far so good...
ReplyDeleteI am sorry that your training isn't going as planned. I know that can be SO frustrating, but you are doing the right thing by easing back into running and skipping runs when you may risk aggravating your foot again.
ReplyDeleteI feel like daily life can bother our feet just as much as running. It makes me feel like, I would rather be able to go for a run and then sit on my butt all day than have to walk around for work! I still don't know what the best work shoes are for my feet. By the end of the day yesterday my foot was a little achy, but I had worn my sperrys which are nice and supportive. I wouldn't say my foot "hurts" but it feels more tired than the other one, and it makes me nervous. I guess I will follow your lead and takes some more rest...
I feel the same as you- would rather run than walk around! I have cut out some of my neighborhood walks with friends, which sucks, but I want to be careful for now.
DeleteI had to google sperrys. Can you just wear your sneakers to work? Would your employer understand? That is a good sign your foot doesn't hurt! But I understand your nervousness about the tired feeling- not because I think it's a bad sign or anything but because I know as runners we want to feel 100% and not have setbacks. I think it is an awesome sign it is not hurting. Just hang in there, take it easy on your feet, and maybe get swole in the gym in the meantime??? :) I know, I know, not the same as running.