First run this morning since 14 days! So I broke one of my own rules as set out below in my return plan! But ice and a couple of weeks of heavy workweeks kept me from finding time to do some runs.
I was seriously considering buying some ice-spikes and was watching some videos about ice runners, recommended on these forums. I was also pretty close to heading to a gym with a treadmill, but all of our gyms in walking distance do not allow one-off use, and you have to take out a subscription of some kind. This would have been big, as I’ve never run on a treadmill before!
But I saw that this morning would provide me with a gap between rain annd ice in the early morning, and yellow sleet warning at noon, so I headed out late morning.
I dressed accordingly:
- 3 head coverings (beanie, hooded t-shirt, hooded fleece)
- 2 layers of leggings
- Buff
- 4 layers of upper body (under-vest, long sleeve hooded T-shirt, vest, sleeveless fleece)
- Gloves
And I needed all of this. And I’m keeping monitoring my calves, as they do feel a bit tighter than usual, and in these temperatures I wonder if they are a bit more vulnerable. I’m coming back from a calf-sprain after all.
So the stick-massage roller came out after my post-run stretches. (And I was eyeing wantingly the present under the Xmas tree that hubby and I agreed to get for ourselves , a massage gun)
And now I’m trying to warm up with two hot water bottles in bed, as somehow my metabolism has gone into shivering mode (I get this sometimes, due to hypothyroidism).
But proud I went out there. The Jeffing methods also allow a easy return from a 2 week break, I think. I finished week 4, and the 3 min running was no problem.
So up and onwards!
My plan as programmed into Runkeeper:
✅ ★ Week 1: 3 sessions of: (Run 1min : Walk 1min) x 10
✅ ★ Week 2: 3 sessions of: (Run 1min 30sec : Walk 30sec) x 8
✅ ★ Week 3: 3 sessions of: (Run 2min : Walk 30sec) x 8
✅ ★ Week 4: 3 sessions of: (Run 3min : Walk 1min) x 8
🔳 ★ Week 5: 3 sessions of: (Run 4min : Walk 1min) x 8
🔲 ★ Week 6: 3 sessions of: (Run 5min : Walk 1min) x 6
🔲 ★ Week 7: 3 sessions of: (Run 10min : Walk 1min) x 3
🔲 ★ Week 8: 3 sessions of: (Run 15min : Walk 1min) x 2
🔲 ★ Week 9: 3 sessions of: Run 20min non-stop
🔲 ★ Week 10: 3 sessions of: Run 25min non-stop
🔲 ★ Week 11: 3 sessions of: Run 30min non-stop
🔲 ★ Week 12: 3 sessions of: Run 35min non-stop
JD IMPORTANT RULES TO FOLLOW
1) All running to be completed at an easy pace.
2) No speed work until you complete this ‘return to running’ phase!
3) Don’t run on consecutive days – give your body time to recover.
4) Make sure you focus on form throughout each run, especially as the durations increase.
5) During each run, stop at the first sign of any discomfort.
6) CBDB’s additional rule: Run at least 3 times a week. If you do not manage 3 times per week, repeat the week. (If I don’t, it’s more likely I get injured)
7) CBDB’s additional rule: Stretch after every run and row
8) CBDB’s additional rule: Cross Train per Week at least 3 sessions of gentle yoga and at least 3 sessions of gentle rowing (or targeted workouts)
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THE WHOLE SERIES:
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How to return from a calf strain well?
- Part 1 healthunlocked.com/bridgeto...
- Part 2 healthunlocked.com/bridgeto...
- Part 3 healthunlocked.com/bridgeto...
- Part 4 healthunlocked.com/bridgeto...
- Part 5 Mulling over this year’s running stats healthunlocked.com/bridgeto...
- Part 6 Ice Breaks healthunlocked.com/bridgeto...
- Part 7 Reaching my fairy house on Christmas healthunlocked.com/bridgeto...
- Part 8 running with a cold and … speaking of walking … healthunlocked.com/bridgeto...
- Part 9 Familiar routes and new habits healthunlocked.com/bridgeto...
- Part 10 By now, who’s counting? healthunlocked.com/bridgeto...
- Part 11 I’ll call it a finish! healthunlocked.com/bridgeto...
