Tag Archives: Running

New 10k Plan

 

 

Made this plan myself so I know I can stick to it. Today was supposed to be day 1 but I have a sore throat so I’m going to rest it, especially since I’m staying late at work.
(Today, the day of this post, is the Friday on the “Partial” week.)

I’ve got just over seven weeks ’til a 10k and I want to be able to run the whole thing without stopping, however slowly. I also wanted a training plan that suited me and my busy schedule.

Key:

  • ? / days where I didn’t want to out a workout because being able to work out is questionable that day (ex: plane landing in CA, potential all-day plans, etc.)
  • – / days I know I won’t work out (ex: have a “thing” right after work, like writing group or lecture.)
  • cyclebar / spinning class
  • hot yoga / hot yoga
  • rest/stretch / a rest day with stretching throughout to prevent soreness
  • workout + x mi / a workout day with a run either before or after the workout

 

I laid out my weeks, put in the “days off”, and started filling in a schedule. I tried to make sure my total mileage doesn’t increase too much from week to week, that my longest run doesn’t increase too much from week to week, and that I run three days a week with a good mix of other activities. It’s in my google drive and I’m going to start putting the workouts in my Google Calendar as “tasks” to make sure I get them done.

PostingĀ  just to show that if you can’t find a training plan that works for you, you can make your own, too!

 

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Pushing Through Pain vs Recovery

*Not a doctor. Remember it’s always best to consult a physician and listen to your body*

There’s a really big gray area after an injury of whether to push through pain or take to take break and recover, and if you choose to take a recovery break, how long and what can you do in the meantime? My only injuries are my legs, because I’m clumsy and a runner, so I can’t speak for other kinds of injuries.
-Article “The Art of Resting
-Article “Recovering from an Injury In 5 Steps
-Article “Owner’s Manual: Not “Just An Ankle Sprain

I’m still working to recover from an injury that I didn’t treat well, and so it’s been brought to my attention that this may be a good piece for others to hear: how do I- me, personally- decide when to push and when not to, and what I’ve learned from my mistake(s).

So first of all, I should’ve seen a doctor. The pain from the injury was excruciating and while it subsided quickly, there was a heavy, lingering pain for quite a while. While it’s very like me to try to suck it up for some time, the length of time I was in pain for without seeing a professional was bad, and I knew it. I didn’t have insurance and I didn’t want to pay, then I got insurance but work was so busy I didn’t want to take off time to get checked out; this was also a mistake.
Henceforth, my health comes before my job, in reasonable terms of course.

Also, I felt pain during the activities I did after the injury and I pushed through. The pain was pretty severe, to the point of limping to finish or searing, almost unbearable pain in all cases and I did them anyway – also a mistake. It is one thing to push through some small-scale pain, it’s wrong to push through intense pain.
If you have a very high pain tolerance, or are pumping a lot of adrenaline, it’s important not to downplay the pain- which is what I did and it was bad.

I rested, as in zero activity, for a few weeks after the November race than started with low-impact training, but I can still feel myself recovering. I’ve lost so much strength. Training is immensely draining and difficult because I can’t push too hard. For one race, I extended what could have been just six months of recover (June injury) into another six months from the race. I’m looking at almost a year total of lost training time due to recovery because I didn’t see a doctor and I didn’t listen to my body.

~Conclusions/Lessons Learned~

As a cautionary tale, go to a doctor.
If you don’t want to or can’t afford a doctor and are sure nothing is broken/fractured, listen to your body. How bad is the pain? Does it increase with exertion?
In my opinion, if after an hour an injury still leaves you limping or in severe pain then it’s no question that you need to dial way back (did I mention to see a doctor?).

As for how to train after, don’t be me and run on hard sidewalk uphill in the cold (or downhill for that matter) or long distances. Try a lower-impact activity like swimming or cycling. No run, no medal, is worth doubling your recovery time, or potentially causing a lifelong issue.
Also a good option, target your core or other areas without using the injured party. I’ve done a lot of upper body and core by either sitting on a bench and working arms or by putting my feet in air and doing crunches. Even leg lifts and lying “Supermans” weren’t bad as long as I didn’t point or flex my toes. Anything that left my knee/ankle out of the equation seemed to work out okay for me. And when I finally saw a doctor, he told me in a nice way that I was an idiot and that I should’ve known better than to push like I did, and that I should’ve seen him sooner.

If you’ve figured out your threshold for training after an injury or have input on other ways to train safely after, I’d love to hear them! Please comment or share links below!

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Post-Recuperative Training

Ladies and Gentlemen the time has come. I got injured, didn’t rest, overdid it, overdid it again, and then [finally] I took a month off with little to no exercising. I’ve been working on getting in shape slowly since mid December with some spinning classes here and there and trying to walk more at work. Now, I’m getting serious about getting back into good shape and working toward running half-marathons at respectable speeds.

I’ve effectively begun my retraining from scratch, and I got myself a FitBit Ionic to help.

Why FitBit Ionic:

1) I like a screen, so that put quite a few out
2) Needed built-in GPS for when I’m back in running shape
3) Narrowed it down and I like some of the tech in the FitBit Ionic that has potential (aimed at sleep apnea reading, etc)
4) The GPS is slightly less accurate than a gps-watch (like a Garmin) but I like the flat face againstĀ the fold in my wrist better
5) The FitBit app is tried and true for me, and I really like the fitness settings (like “spinning” or “elliptical” or just plain old “working out” in the wearable itself)

That out of the way, I need to start from square one for my training; which is completely frustrating. I have some half marathons in mind for June and later, but for now I just want to be back in shape and to be able to run a mile or two without feeling the most winded and slow. I needed to figure out how to do workouts that are not just running and lunges, especially since running is still out of the question for me.

I use Skimble for workouts and my FitBit Ionic to track them.

Skimble is an app that has workouts and workout programs that can be scheduled. If you sign up for Pro+ (which I have) it’s like $7 a month and you have access to everything. I’m currently on an elliptical program that, because I started on a Tuesday has me scheduled TU/TH/SA and it’s so much better than what I’d be doing by myself on an elliptical. Each workout day is different between lengths of time in different resistance and efforts. Highly recommended if you want guidance and don’t want to pay a pro or expensive class prices.)

I’m staying pretty much on course by working out three times a week right now and I plan to increase come February. I do mostly the elliptical and then some dumbbells and/or bodyweight exercises (sit-ups, lunges, squats, etc.). The plan is to elliptical ’til the end of the month, then ease in to treadmill training.

The hardest part has been feeling like a failure. My body not being in as great a physique as it was (cellulite and more jiggle than I appreciate) has really been hard. Worse, though, is feeling weak; I’m on not-that-hard settings and I get winded and sore pretty soon after starting. I can feel the weakness in my body, especially my formerly injured leg, but there’s no pain, and that gives me motivation.

I remind myself while I purposefully and mindfully took a month or so off, I really took two or three since I wasn’t really training during the time after the injury. I also remind myself that I’m a little more fit every day and that pushing myself too hard to see results faster could be bad for my leg and actually set me further back.

Holding back is hard, feeling weak is miserable, but here’s to week three of training and while my weight hasn’t changed much, my strength and endurance have improved, if only slightly.

 

*If you enjoyed any part of this post, please consider liking it. If you loved it, please consider following me on WordPress. I also love comments including questions, advice, or a review of the post itself. Thank you for reading and best of luck in your adventures.*