I am that stage of my injury recovery when I need to be holding back, but my spring race calendar is telling me that I should be ramping up. I feel good enough that I could run longer without immediate repercussions, but I know my plantar fasciitis is still inflamed and will flare up if I do too much.
Why is it so hard to ramp up gradually? I just want to join my friends on their runs. Log all the miles. Train for my spring 10 milers.
Ramping Up And Holding Back
This week I continued my efforts at ramping up while holding back. Since my 6 mile run went well last week, I toyed with the idea of doing 8 miles for my long run this week. First, I did another 6 miler on Thursday. As I neared the end of mile 4, I realized that the 6 mile distance did not feel all that easy. I decided that I should do another 6 mile run on Saturday, since that still would be a substantial increase in weekly mileage. On Saturday the weather was so mild and I felt so good I thought about extending my run to 8 miles, but a slightly tight ITB quickly convinced me to stick to my original plan.
Looking ahead, I’d like to do another 6 mile weekday run and go for that weekend 8 miler, but I will continue to play it by ear. I am trying not to feel pressured by the March 4th ten miler on my race calendar, and am trying to acclimate to really running it as a training run. The way things are going, it likely will be my first double digit run since December, and it doesn’t make sense to try to push my pace–especially through its tough hills.
In addition to ramping up my running, I’ve been working my physical therapy exercises and stretches into my routine. Thank goodness I got my new exercise bands because I am using them every day. Did you see Rachel’s post on foam rolling? My physical therapist also has me holding stretches for 30 seconds and rolling sore spots for 30 seconds at a time.
Monday: Strength workout, including PT exercises with my new fitness bands:
side steps, monster walk, marching glute bridges, leg lifts, clams shells, bird dogs
Get your own set of The X Bands from Amazon (<<Affiliate link)
Another great ride with Aimee, although I only managed ~10 miles with all the heavy climbs.
Wednesday: Orange Theory Fitness
Our floor workout included burpees, which kept my heart rate up and helped me earn lots of splat points.
Thursday: 6 mile run
Since I was working at home, I
hit the snooze button got to wait until daylight for my run. Even though it was at least 10 degrees warmer than my last run, the wind and cloud cover made it feel colder.
Friday: Rest day/ PT exercises
I woke up will a pulled muscle or pinched nerve in my back/left shoulder, so I couldn’t make it to yoga–I couldn’t even get dressed until the Advil kicked in. Luckily I was able to work from home again and book a therapeutic massage that released whatever was tied up in knots.
Saturday: 6 mile run
Oh how I wanted to run farther, but I stuck to my plan!
Sunday: Hot Power Fusion at CorePowerYoga
Another rainy day meant no bike ride, but Hot Power Fusion felt good, especailly after missing yoga on Friday.
I’m also participating in the Cherry Blossom Training Link Up that Heather is hosting.
Are you ramping up for a spring race?