Coming back from Zero Month has been hard – I’ve said that. No surprise. On top of the obvious physical limitations, now we play a fun game of “is that a normal pain or impending injury pain? is this too much? too soon? can I go harder? should I take it easy? why do my shoes feel weird – did my feet grow? should this feel so hard??”
All I want is to safely get back to where I was, preferably sooner than later, so I can get to tackling the big PR Takedown of 2013. Not too much to ask for, is it?
Unfortunately there are no blueprints for comebacks.
The 10% rule (increase weekly mileage by 10% or less) is a good guideline, but there’s really no way of knowing what your body’s ready for until you test it. Take a leap and trust something internally will warn you if you’re pushing the envelope. Like a “Warning! Danger Zone!” alarm.
just me and some friends on the Nuun bus
Actually, that “alarm” is probably a heart rate monitor. Reminds me, I should try to find that.
I’ve been “running on effort” as part of my “don’t get wrapped up in the numbers and comparing to your pre-injury self” plan – two full weeks watch-less, then slowly weening back into a little teeny place in the data world. I still leave it at home for easy runs, and really try not to hawk it too much when I do wear it.
And on top of LISTEN TO YOUR BODY (#1 rule), I’m doing all those annoying things you’re supposed to do all the time that lots of us don’t until it’s too late : stretch chronicly cranky muscles (hello hamstrings), dig at muscles (foam roll/stick), strengthen muscles (daily lunges, wall sits, planks), proactively TLC problem areas (f’ing calves). All while trying not to freak out over every little twinge/soreness.
So after three solid weeks of pain-free running and mileage building, I deemed it time to start picking up the intensity a bit. Eugene Half training will officially start Feb 3, and I didn’t want to go in without having a bit of speed under my belt.
- Tuesday – 3x1mi, HMGP (half goal pace) –> 10K pace
I swear a mile has gotten farther since 2012. Man this was tough – especially knowing what I used to run them at (not comparing! swear!) and the thought of running 13 of them in a row race day. Lots of work to do!
- Thursday – 8mi total with 4x hill sprints
One of those runs that you have little/no expectations for and it turns out so awesome you want to run forever. Overall pace was SO much faster than I expected, and the perfectly progressing hills and exactly even WU/CD pace – not planned or on purpose – made my number nerd heart do a little flip-flop.
please don’t laugh at my baby hills. SoCal soft – weather and elevation
I’ve missed running
fast hard. The endorphins are so much better over here.
- What’s your #1 preventative exercise/stretch/move? Any daily plank-ers or foam rollers or icers?
Huge fan of ice wraps on the shins/knees and JAS yoga’s legs-up-the-wall. And toothbrush wallsits keep me from spending too much time dilly-dallying in the bathroom at night :)