Joining The Weekly Run Down

I know many of us were wondering what we would do without the Weekly Wrap. Thanks to Deborah and Kim we have a new weekly link up for recapping our workouts and staying accountable and motivated. I know hosting and moderating a link up is a lot of work, and really appreciate their willingness to step up!

My week was all about walking a tightrope between doing as much as a could to preserve my sanity without aggravating my ankle while still letting my ankle heal.

Weekly Run Down

I started off the week thinking I might be able to do the Reston 10 Miler this weekend, but once I confirmed I hadn’t even signed up yet, there was no reason to keep up that charade. I didn’t do a great job of taking it easy either. When walking doesn’t seem to bother my foot, it’s hard to process that I shouldn’t run, bike, or flow through chaturangan/upward facing dog/downward facing dog. As I’m wrapping up this post almost two weeks post-injury I’m running out of patience, even though I never had much to begin with!

Monday: Strength Workout
For my strength workout, I’ve been focusing on upper body and core, and doing my non-weight bearing PT exercises–bird dogs, mule kicks, side planks, etc.

Tuesday: Cyclebar
Although standing didn’t seem to bother my foot, I was worried about straining it, so I mostly stayed seated. You can’t tell from the graph, but the lower rpms coincided with higher resistance, so I was still working hard.

Wednesdsay: J&J Seven Minute Workout (2 rounds)
I was planning on taking my ankle on a test run, but after noticing tenderness in the top of my foot as I slept, I decided against it. I also hit snooze a few times to wallow in my disappointment, and barely had any time to do any thing after taking Scooby for his walk. “Barely any time” is the perfect time to use the J&J Seven Minute Workout app. I did two rounds of the basic 7 minute workout, and felt like I had gotten a better start to my day.

 

There are a number of 7 minute workout apps,
but this one is by far my favorite–
read why here.

I had my first PT appointment since hurting my ankle. My PT assessed my ankle and said she did believe it was sprained, although not badly. She had me do a few stretches and mobility exercises, and convinced me I would be better off not doing the Reston 10 Miler this weekend. Since she’s a triathlete and understands how hard it is to DNS, I took her advice to heart.

Thursday: Core Power Yoga
Since I had done standing exercises during PT, I thought it would be OK to go back to yoga. My ankle never hurt during class, but all the flexing may have aggravated it temporarily.

My right foot doesn’t look injured,
but the tenderness is on the top and outside.

Friday: Orange Theory Fitness
The “OTF trail run” probably wasn’t the best thing to put my ankle through, but I did adjust the routine to avoid the highest inclines.

row-floor-OTF trail run

OTF Trail Run:
0.15 miles at Push Pace
0.1 miles at All-Out Pace
0.05 miles walking recovery
Repeat, raising the incline 1% for each Push Pace segment
(I only increased the incline every other round)Β 

Saturday: Strength Workout
I put off taking a shower with the hope that the weather would get nice enough for a bike ride, but by the time the sun came out @ 2 pm, I had lost all mojo. I am so over our cold, damp weather! I did take Scooby for an extra walk though.

Sunday: Cyclebar
My energy level was lower than usual, and my stats showed it, but it was still great to get in a sweaty workout.

Between the weather and my ankle I burned through my monthly 4-pack of rides with two weeks left! Cyclebar (unlike Orange Theory) let’s you roll-over unused rides, so I switched to a monthly 8-pack to get me through the rest of winter and a full recovery.

Looking ahead, I know I need to get real about letting my ankle heal, but it’s no fun to miss my classes! My usual OTF studio is getting new treadmills this week, and I also want to try the new studio closer to home. I did cancel my Monday class and hope my ankle is better by Friday. Cross your fingers for me!


What are you looking forward to in March?

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28 Responses to Joining The Weekly Run Down

  1. kookyrunner says:

    You had a super active week even though you were resting your ankle. I’m keeping my fingers crossed that your ankle feels well enough for running soon.

  2. I hope that ankle feels better. That’s one of those body parts that feels everything if it’s not happy. I’m loving that filtered self portrait πŸ˜‰

  3. Liz Dexter says:

    Oh that’s so frustrating, I’m sorry. Hope the healing gets going really soon.

  4. Wendy says:

    Ankle sprains take a long time to heal. At least you have other things to keep you occupied!

    Are you still thinking about that Lakefront 10 miler in Chicago? I’m signing up for it. Steph is going to do it, and maybe one other woman from CrossFit. Could be fun…

  5. I am glad that your ankle is feeling a little better. I think mine may have started in the ankle too who knows. It’s hard not to do a race that you planned to but if you are in doubt, it’s usually better to go w your gut. Hard to do though! Thanks for joining us for the weekly run down

    • Coco says:

      There’s a lot going on in the ankle and foot — so many little bones and muscles. Hopefully we both will be back to 100% soon!

  6. It is definitely never fun to be injured. I’d say you’re doing a good job giving your ankle some rest but getting in enough movement to keep yourself sane. I hope it heals up quickly!

    I think we’re mostly all in a running slump due to the weather!

  7. Darlene says:

    You still were active despite not being able to run. Hope your ankle heals quickly.

    Being injured sucks!!

  8. Oh I know how frustrating it is to be injured! You did a great job staying active despite your ankle – I hope it heals up quick!

    I really like the filter on that photo!

  9. Cari says:

    You & Wendy continually remind me that I need to up my BItmoji game.
    Glad you were able to be active despite the ankle. That’s awesome re: CycleBar rollover

  10. Cari says:

    I can hold entire text conversations in Bitmoji. Haven’t migrated that habit to the blog. Yet. We just put it on my mom’s phone which is is going to be entertaining

  11. therightfits says:

    Oh no! I really hope your ankle feels better quickly! That is not fun. You still had quite an active week! Thanks for inspiring us πŸ™‚

  12. Coco says:

    It’s more that I’m runfessing how bad I am at resting — even when injured.

  13. RenΓ©e says:

    ah man this so sucks about your ankle sprain. I know it’s hard to rest and recover but the sooner you do that, the better. good idea getting the 8 pack of rides!!

    I’m looking forward to my operation most of all. I 100% believe my issue will finally be resolved, I can get off meds and run again in June with no more pain ever again. But I’ll likely also be expressing unhappiness at not being able to run,, do RPM (can’t put my foot in a bike shoe for a bit and since the op is on the bottom of the foot I definitely can’t do anything standing on the bike), or even do bodypump with any standing exercises. It’s going to suck but I’m trying to put together a plan with exercises I CAN do during that time (along with Pilates).

  14. That sucks about your injury! Hope you get better soon.

    Love your Bitmoji images. I’ll see if I can incorporate some in my blog posts too.

  15. Chaitali says:

    Fingers crossed that your ankle is better soon!

  16. Oh girl, I feel your pain! Dealing with injury yet still being able to workout is def a balancing act! Hope it fully recovers quickly and you are back to your normal routines with out pain!
    Love the bitmoji pics and your cycle shoes are super cute!

  17. runswithpugs says:

    As much as it sucks, sometimes you just have to take a step back and rest (easier said than done, I know). I have my fingers and toes crossed that your ankle is back to 100% soon. I’m sure it’s driving you crazy that you can’t be going all out like you want to.

  18. Here’s hoping your ankle heels completely and soon! It’s so hard not being able to do everything we’re accustomed to doing.

    I’m looking forward to warmer weather in March! As I type, I’m waiting for our flight back to IAD from Tampa. It’s 80Β° here and I just checked and it’s 40Β° at home. I saw snow on our deck via security cameras yesterday afternoon. πŸ™

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