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.
I’m linking up with Holly and Wendy for the Weekly Wrap–it’s a great way to stay accountable and interact with other like-minded, athletic women.
Are you ramping up for a spring race?
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PF is the worst! My feet have been talking to me—it’s time for new shoes. I need to quiet that sleeping giant!
Have a great week and don’t overdo it.
You really do! I got new shoes in November so I don’t have that to blame. Luckily with all my other classes I’m not tempted to run more days — just more miles. 😉
I am trying to ramp up slowly for CB without hurting myself either. It’s hard to hold back when you feel good
You are being smart to take things easily, but I certainly understand your eagerness to up the mileage. You should be in good shape if you’re already at 6 miles…you probably wouldn’t need to get all the way to 10 miles “in training” for a 10-miles race (?).
PF stinks! You are doing the smart thing by ramping up slowly. Hope this is another good week for you!
It’s tough holding back. But you are doing great. I hope your PF stays away.
It really is a slippery slope. I “should” be all ramped up for Gasparilla in 2!! weeks but this thyroid thing has me driving the struggle bus. Hope your PF settles down for good.
I hope your feel better by race day, but if not I know you will make the most of it.
Great week! Sounds like you have been doing a lot of cross training throughout the week. God job with listening to your body during your run. Sometimes it’s hard when you are feeling good and want to do more.
I am glad that your PF didn’t flare up on your run! I totally understand what you mean about wanting to ramp up, but being smart and holding back to make sure that you don’t aggravate the injury.
It’s hard because it doesn’t bother me during my runs at all – at least at these distances — but still may flare up afterwards. It’s a classic PF thing.
You’re doing a great job easing back into it. It’s not easy! But it’s so important.
Hope that pinched nerve is all better — those things are so danged annoying.
Thanks. The crazy thing is that it seemed to come on when I was doing nothing! Luckily it did go away after that massage.
It’s so hard to hold back, but your body will thank you, and I’m sure you’ll enjoy the race more. I have to be so disciplined when I’m training. It’s better to feel great for 5 miles than push before I’m ready and something bad happen going for the 6th mile.
You are so right. I certainly don’t want to regret going a little bit further. I’ve got enough to deal with as it is.
Lots of great workouts! I really dislike burpees!
Hah! I do them in slow motion so I don’t hurt anything.
It really seems like opposites trying to ramp up and hold back at the same time but it sounds like you’ve got a good plan!
There’s tension for sure, but that’s where I am. I go from optimistic to pessimistic too. It’s so frustrating.
PF is not fun – glad to see you’re doing plenty of PT exercises. I need to bump up my recovery as well so that I can get rid of this knee and shoulder pain! You did a great job this past week, listening to your body is key!
Oh, so sorry you are still dealing with those issues! I hope you can get rid of them soon.
Patience is a virtue, especially when dealing with PF. You WILL come back stronger than ever, just make sure you take it nice and easy.
Oh, I’m trying. But when the weather is nice it’s so hard!
You are being so disciplined with your running! Hopefully everything goes well the next few weeks so you can fully get back into the swing of things.
If I were being really disciplined I would have completely stopped running for a few weeks, but my PT thinks she can rehab me this way.
I understand the dilemma that you’re facing. You don’t want to risk delaying your recovery, but you also don’t want to risk injuring yourself during a race by not being properly trained for it. Hopefully you continue to feel better over the coming weeks so that you will in fact be prepared for your races.
Exactly! My PT actually encouraged me to try for 8 miles this weekend for that very reason.
You are really showing amazing restraint and good common sense! It’s going to pay off in the end, for sure!
Just keep sticking to the plan and you will kick this!
Thanks. I sure hope so!
It’s smart of you to slow your ramp up to completely heal. I can see how it could be tempting when you feel better. I love to foam roll – it’s my nightly regimen! Have too many tight spots in my lower extremities.
Oh, you are so good! Once I start I can keep going, but I often don’t think of it or don’t wanna. 😉
Injuries are so hard! It sounds like you are playing it smart though, hope you heal quickly!!
Thanks. My PT keeps telling me it’s a process ….
I hope your PF is on the mend. I know this struggle all too well. Sticking to just three runs a week seems to be working for the “holding back” category. My PT ingrained in me to do stretches for a total of 3 minutes. But, they can be broken into 30-60 second intervals. Do you like X bands? I still have all the bands my PT gave me. Thanks for linking!
I do like the Xbands. All my old bands were splitting!
Lots of friends I know have or have had PF. I heard it takes close to a year for it to get better! I hope that’s not the case for you! I’m getting ready for Princess Weekend and Shamrock Marathon in March!
Your training is going so well – I’m excited for you!
Your cycling is great high intensity while you aren’t running as much. I know it is hard to hold back, I have been there trying to manage my feet. I hope you can enjoy all your spring races . Your pace is still looking great!
Your persistence has been inspiring! I have a hard time working hard at spinning. It all seems hard. 😉
I love how you mix up your workouts at the different studios. That’s a great way to keep it interesting during the week!
It’s kind of crazy but it keeps my routine going!
It’s so hard to not give in to higher mileage when you see so many posts on social about those long distances! I’m not injured, but I definitely feel ya! You still had a great week and with all the other workouts and PT exercises, I’m certain you’ll be good come race day.
I read Rachel’s post on foam rolling, too, but have yet to put it into practice. And I need to.