yesterday afternoon before work i had trouble sleeping so i decided it would be my big day to return to running, courtesy of Pfitzinger's recovery plan. after programming my Garmin, i walked a quarter mile to a road that has a large grassy median and started running.
if you look at the plan, you'll notice the first workout is: walk 10 minutes, run 5 minutes, walk 5 minutes, run 5 minutes.
that's all fine and dandy unless you're like me and have a serious blonde* moment and switch the running and walking segments. yup, my first time running in over three months and i ran for 10 minutes straight. definitely not what the doctor ordered.
fortunately so far there have been no major negative consequences, but gosh do i feel like an idiot.
i ended up walking/running almost 3 miles, if i include the walk to and from the grassy median. the running (a.k.a., jogging) sections were pathetically slow and i could tell i was overanalyzing every step for fear of reinjury. in addition, i've thought of switching from being a heel-striker to a midfoot-striker, so i attempted to land more midfoot during the running segments yesterday, adding to my uber conscious run. there's some debate as to whether or not it's advantageous to be a midfoot-striker and honestly i don't even know if i am a heel-striker in the first place ... maybe i should figure that out first.
needless to say, the banner on the right side of my blog is going to stay up for a bit longer, at least until i feel like i can run a few steps without thinking about every ... single ... footfall.
* i am not a natural blonde. but when i do things like this, i definitely think i should be. it would certainly save me some money.
24 June 2009
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11 comments:
I was out for a couple of months with an IT band injury and followed this plan. It worked perfect for me. I hope it works as well for you. Good luck.
Nice job with completing the 3 miler -- "blond moment" or not!
glad your slowly getting back on the road, with or without you switching up the amounts of running and wogging :)
Your spirits are much higher than mine were after my first ran post stress fracture. Congrats on that! You can figure out if you are a heel striker by checking out some old running shoes - if the heel is more warned out than the rest of the shoe, you are probably landing on your heel. I used to be a heal striker but I switched to shoes for mild pronators, and I am now more of a midfoot striker. Also, in terms of avoiding injury it also helps to shorten your stride and increase the leg turn over even when running slow, the idea being that your stride will naturally elongate when you run faster (this is from Daniels, and it is still a challenge for me). Anyhow, good luck and I am so excite you are back!
Ooops don't worry us blonds can stick together...and don't worry your on my list!
Well congratulations! Blonde moment or no :)
I dunno about this whole heelstrike/midfoot either. Even when I think I'm shortening my stride & strike midfoot, I then see race pics which show a definite heelstrike.
But now I've injured myself trying to change how I run, so I'm done with the whole nonsense.
:o) nice job on the run! i'm glad you are getting back out there, walking included or not (blonde moments or not!) hope you are able to get comfortable on a run again soon, and not have to worry about your leg the whole time.
Yay for running, even if it was a little more than intended! At least you didn't head out for a ten miler.
you'll be back better than ever!
don't worry about pace and just get back to enjoying running.
yeah i still need to upgrade my broken nike+ to a garmin, but that training center sounds like the best solution to these creative workouts i'm supposed to remember!
the training plan is 24 weeks, the first 6 weeks were just easy/base building running. so i guess technically 18 weeks?
hope your return to running is going well!
just found your blog through susan's -- love the medicine/running combo!
i have used that plan twice in my running history after injuries! both times it worked really well and was the only thing that prevented me from doing too much, too soon.
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