Recovery – Week 4

Days Since Injury:  29

Summary:

Second full week back running.  This week the plan was to run 2 easy 3 milers, with a 5 mile “long run” on the weekend.  Huge improvements this week!!  By Saturday, when I ran the 5 miler, I wasn’t even aware of my left Achilles.  I continued to ice after each run, but there was no noticeable swelling.  Back at home after a week away for Spring Break, I was able to go to the gym.  Spinning, Elliptical, and Power Yoga all supplemented my running. I continued core work and leg-strengthening exercises.  NO crepitus (creaking) at all yesterday or today!!

Details:

  • Monday – Spin Class (45 min).  High Intensity Interval Training (HIIT) trashed my quads, but was a great test of stamina.
  • Tuesday – Power Yoga (60 min) followed by 3 miles on the treadmill (7:47 min/mi).  The goal of the treadmill running was to keep my heart rate in check.  Managed to average in the 150s, which for me is an easy pace.
  • Wednesday – Legs & Abs.  Reached failure.  Legs especially hurt all day (in a good way)
  • Thursday – 3.5 mile run (8:13 pace), 5.5 miles on the elliptical (7:30 pace).  Legs still recovering from strength training
  • Friday – total rest
  • Saturday – 5.25 mile run (7:20 pace).  Fast & hard.  No issues at all with my Achilles, but my right glute is still giving me problems.
  • Sunday – Legs & Abs, Power Yoga.

Plan for this week:

I’d like to continue to build mileage.  Since I haven’t had any issues with the 5 mile distance, I plan to run 40-45 minutes on Monday, Wednesday, and Friday with a long run of 7-8 miles on Sunday morning.  I’ll also do at least one spin class and a couple of sessions on the Elliptical.  I’d like to add one more strength workout with emphasis on the Gluteal muscles.

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One thought on “Recovery – Week 4

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