Who do I think I am, jumping back into these harder workouts and long runs? Let me just put this disclaimer out there: Do as I say, not as I do. I would never recommend this type of return to running to anyone else. As a running coach, I am more than familiar with the concept of increasing gradually and adding back speed or distance, not both at the same time. But here I am, happily running double-digit long runs again with a harder mid-week workout without properly building up to this.
Here’s the thing. All along, this injury has been crazy. There was no rhyme or reason to when my foot hurt. My back would randomly hurt out of the blue. It was usually one or the other. So when I finally had a long streak where nothing hurt, I wanted to take advantage of it. Trust me, I know that thinking is not really logical. You are probably rolling your eyes just waiting for me to tell you that I’m hurt again. I have just come to the conclusion that if doing nothing can cause pain, then running a lot isn’t necessarily to blame.
I’ll just keep doing what’s working until it isn’t working anymore.
Monday: Strength training
I decided to move things around this week and strength train on Monday when it was raining. While I don’t mind running in the rain, it was coming down pretty hard and staying inside sounded better.
Tuesday: 5 miles with 3 x 7 minutes hard, 2 minute recoveries
This was a tough run. I did a 1 mile warm up then 3 x 7 minutes hard with 2 minute recoveries on a hilly loop. I ended up running the hard intervals at just under an 8 min/mile pace. Running that pace uphill is what really got me. I finished with a 1 mile cool down.
Wednesday: Strength training
Another solid strength training session- and now I’m halfway through phase 3!
Thursday: 3.4 miles easy
I turned 34 on Thursday and ran 3.4 miles. I don’t like to make a big deal about my birthday but I figured I would run about 3 miles anyway so why not make it 3.4? It was so dark out, but I think park of the problem was my headlamp needed a new battery. When I replaced it it was so much brighter.
Friday: 30 minutes spin bike
This was practically a rest day because I took it reallllly easy on the bike. I guess it was good to get my legs moving. On Thursday I had banged my knee into one of those plastic rolling carts when I was bringing stuff to my car for a training. It bothered me a little after riding the spin bike but felt fine most of the day.
Saturday: 11 miles
It was 61 degrees and 100% humidity when I went out. Since it was still dark, I had my headlamp on for the first 3 miles and I could see that it was really lightly raining. The first part of the run was mostly hilly but I was glad to get that out of the way in the beginning. Luckily, there was no chafing, no blisters, and NO PAIN! Just a really knotty ponytail.
Sunday: Rest
Do you ever do things that you would never tell anyone else to do?
Do you run any special distances on your birthday?
How were your workouts last week?
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well I’m just glad everything feels well enough for you to run – I hope it continues! Lately I wrap my ponytail into a tight bun – it keeps the hair from getting tangled and knotty. just an idea.
I used to try to do a bun but it would always slip out! Maybe I just need to figure out a way to secure it better.
Happy Birthday! It’s so SO good to see you running pain-free! I err on the side of less is more, but hey if it’s working for you….
Thanks! Usually I do the same but I guess I’m rebelling!
I get it- I often come back a little too fast… sometimes it works, sometimes it doesn’t but it’s so hard not to just go when you feel so good after an injury!
Yep, I feel like every time I have tried to come back from this injury I did it really slowly and still got hurt again. So why not try something different this time?
Happy belated birthday!
You’ve been so diligent with cross training and especially strength training that I bet your body can handle the ramp up!
Thanks! I hope all of that is helping.
Happy Birthday (a few days late)….did I totally miss that on social media? My birthday is March 14, so every year I do a “Pi Run” in celebration…I run 3.14 miles LOL. Dorky, yes, but it’s my own little gig 😉
Haha thats awesome! And you didnt miss anything…I don’t like to make a big deal about my bday. I’m actually surprised I even shared it in my post today!
Happy birthday! I don’t run a special miles on my birthday. Usually I go away on my birthday and it is an all day event. So no running. Although this year I may be going to a training at the gym. But I am not upset about it. I’m actually really looking forward to it.
Thanks! That sounds like a fun way to celebrate.
Happy birthday! I hope the pain-free running continues. You were so diligent about strength training and cross-training that it makes sense you can build up the distance more quickly. And I second what Meredith said – a bun saves my hair (which tangles very easily) on runs.
Thanks! I hope you are right about the cross training and strength training. It’s felt so natural to run this much and I don’t feel like Im overdoing it, so I guess its ok!
Great job getting back to so much running! It’s awesome! Keep up the great work and hoping to see you be able to train for races again, soon!
Thank you!
Happy Belated Birthday! I”m so glad to hear that what you’re doing right now is working. If you had pain while doing nothing, I see the logic of kind of not going by any rules.
Thanks! The logic is a little backwards, but makes enough sense to me!
Happy birthday! I haven’t done any special run on my birthday, but it’s in the middle of winter, when I tend to be on a break.
I certainly wouldn’t recommend running with an upset stomach, like I did on Saturday. I didn’t know I was sick and it certainly wasn’t even a thought in my mind.
Running with an upset stomach sounds awful! I hope you’re feeling better!
Happy Birthday 🙂 I haven’t run a special distance on my birthday but now I’m totally going to.
Awesome week of workouts, BTW!
Thanks! It felt like a good amount to run:)
Girl, you know your body better than anyone. Do what you think is right!
That’s so true! Thank you!
I totally do not blame you for wanting to take advantage of feeling good and injury free!
Thanks! That’s good to hear:)
Hope you recovery continues so you can continue training! I love running in the rain too, but not when it’s so heavy you can’t see anything… Great paces on the tempo run 🙂
Thank you! And yes, some light rain is ok but anything really heavy is no fun!
You wont get any eye rolls from me in the least! You have to do what You think is best! I’ve been dealing with a shoulder issue in my weight lifting. I’m hard headed and won’t go to the Dr. but I babied it for months and it just didn’t seem to get better. I then did a 360, just lifted through the pain. Now it’s stronger I can do more and it seems to bother me less. Still there but less. Thanks Lisa for sharing!
Isn’t is so strange how stuff like that happens? Its almost like when we baby something it will keep being an issue.
Happy birthday!
I am a big proponent of doing what ‘feels’ good/right at the moment… so, you’re adding speed and mileage? As long as you’re not feeling any discomfort, why not?
Thank you! And I think you’re right…if its working, why not go with it?
Birthday on Thursday!? That must make it the 12th! Mine was on the 13th! Happy Belated Birthday! October Girls rock! 😉
Thank you! Happy birthday to you as well!
Happy Birthday! I totally get it. I can have pain when I have been off my foot as well, so I like to capitalize on a good day. It is all about finding that sweet spot 🙂
Yes, exactly! Gotta make the most of those good days. And thank you!
OMG! I could have written this post (except for all the strength training–LOL). I’ve got some catching up to do with my training and would never recommend my current plan to anyone. Heck, I’m afraid to even blog much about it! But, it’s not like I’ve been lazing around eating donuts either — and neither have you. Fingers crossed for both of us! Happy Birthday! Thanks for linking.
Sometimes it feels weird to publicly share on the internet the things we do that know are not “right” according the rules of running. But its real life, and we need to do what works!