I did a nowster today, that is dress for a run, head for a zoom meeting, hiding my running outfit with a fancy scarf (ok, the scarf is all me), and after the meeting getting out there for a run! Works well! And I always think of @nowster when I do this, as I remember reading his online meeting tricks when already prepped for running.
The sun was peeking out here and there, but chased by rain clouds always promising never-arriving rain, the wind was cold.
But my hands were warm in gloves, my head cosy enscarved by a hoodie and my leggings bright and dynamic, not quite like my unbouncy effort up that sloping trail and a little bit more bouncy back down that sloping trail.
But it completes my week 8 from my come-back-from-calf-strain-run, a week that took a bit longer (rather ca 3 weeks) , as I also jumped back for 3:1min jeffing for a few runs, just for fun.
But my different types of intervals are now firmly set in Runkeeper, ready for when the jeffing mood takes me.
And I have taken to Jeffing. The first two years of my runners life have been all about continued run. I found it easier, somehow. But this exploration and return to jeffing as a return-to-running plan has been great.
Admittedly, I also accidentally covered a 25 and 30 min run, but at this stage, who is counting?
Anyway, for reference my Jeffing Return to Running Plan, inspired by a James Dunne post-injury plan, is provided below:
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 (James Dunne) 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)
= = = = = = = = = = = = = = = = = = = = = = = =
THE WHOLE SERIES:
= = = = = = = = = = = = = = = = = = = = = = = =
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...
