Days Since Injury: 22
First full week back running. Per my Physical Therapist’s recommendation, I limited my running to 3 easy miles, with at least a day of recovery after each. While I was aware of my left achilles at points during each run, at no point did I feel pain (yay!!). I continued my core work (2-3 times/wk), leg strengthening (same), and eccentric calf raises (1-2 times/day). Spring break travels limited my ability to cross-train, and I have started to feel as if my cardio is suffering a bit.
Read on if you’d like all the details…
- Monday – Ran 3 mi., easy pace. I felt like I was running in slow motion, and aside from a few small hills, I kept to the flat course. Average pace was about 7:45/mi. Iced immediately afterwards for 10 minutes, then again after showering and breakfast. In the afternoon, we took the girls to a local state park and did some easy hiking (about 2 miles). I rested and iced as soon as we got home. Minor swelling, but no pain.
- Tuesday – No running. Core exercises in the AM (abs) and PM (back). Eccentric calf raises (3 x 15).
- Wednesday – No running, no core. Walked the National Mall and Smithsonian with the girls. Jealous of all the runners, even on a cold, gray, and windy day. I can’t believe it’s been 15 years since I worked here!!
- Thursday – Ran 3 mi., easy pace. While there was no pain, I FELT my achilles more than earlier in the week. I iced it right away when I got home, but it still swelled a bit. Several more icing sessions, and it is back to normal.
- Friday – Total Rest; No running, no core
- Saturday – Core exercises
- Sunday – Ran 3.5 miles. Tried to keep HR under 160 bpm, which meant a 9:15 pace. Eccentric calf raises immediately following run. No pain during run, but felt stretched during the lower leg work.
Plan for this week:
After meeting with my PT this morning, we decided that I’d up my cardio to 6 sessions per week, including three runs (3, 3, & 5 miles). I did 45 minutes on the bike this morning, and will also add in the elliptical & pool. I plan to do yoga 1-2 times, in addition to core & leg work.