Monday, July 5, 2010

Breaking News: I Ran!

Okay, so that's only a half-truth. I didn't actually run. More like walk/jogged. But still, it's progress and a good start!

I had my mind set all last week that on Saturday I would attempt to jog on the treadmill. Because I still feel a bit of pain in my heel and I am terrified of making my injury worse, I am determined to ease into running again and be smart about it. So, before taking on 14 miles on the stationary bike I hit up one of the three Woodway treadmills at our gym. These treadmills have rubberized slat running surfaces that absorb shock better than traditional treadmills so the impact is not as hard on joints. I figured this would be best for my foot.

The workout was short and simple to test the waters:
10 minutes alternating between 1 minute of walking and 1 minute of jogging
walked for the remainder of 1 mile

I felt a bit of pressure in my heel for the first couple minutes but as I altered my foot strike I figured out what felt more comfortable. Right after my foot didn't hurt and throughout the day I didn't feel any more discomfort than usual. So, I decided to try again today! My workout was a tiny bit different today but still just a tiny bit over 1 mile.

Today's treadmill workout:
1 minute intervals alternating between walking and jogging for a mile. I went just over a mile to finish off with a minute of walking.

Again, I felt good and still do a few hours after the workout! Even though it was a ridiculously short distance (taking into account that I have run a marathon), I still see this as a great step forward! I am on my way back!

Here's my plan: I'm going to keep working out on the Woodway and increase the length of the jogging intervals gradually. As I feel comfortable, I'm going to increase my speed and eventually will venture back out into Central Park when I'm feeling strong.

I've been focusing more on my legs when I'm strength training, which I think can only help my feet as I build muscles to support them better. I'm also trying to change my foot strike to be mid-foot rather than heel. With all I've read lately, including Born to Run, it worth giving this a try! I'm really encouraged by how these two workouts have gone and hope they continue to go so smoothly! I can't wait to race again!!

On a separate topic, Woody and I enjoyed a relaxing picnic in Central Park yesterday for the 4th of July! We made sandwiches using turkey and veggies from the Farmers Market, sugar snap peas (also from the market) and carrots and a great fruit salad. It was delicious and I'm thankful it wasn't too hot yesterday. Our heat wave has started, and I'm not really looking forward to the next few days. Ugh! I'll be drinking a lot of water!

I hope you all had a great 4th of July!

Poll for runners: do you have a heel or mid-foot strike?
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workout stats -
13mile bike
1mile walk/jog
3x12 cable pull twists
3x10 cable pulldown single leg reverse crunch
3x20 medicine ball seated twists
3x10 weighted side bends
stretching

12 comments:

Katie @ Health for the Whole Self said...

YAY!!! Congratulations, girl!!! :)

Mel -Tall Mom on the Run said...

YIPPERS!! You are on your way back.. Hang in there.. A picnic in Central Park would be amazing!

Fit Chick in the City said...

I'm a heel striker, but I'm trying to see if I can become a mid-foot striker. I'm just not sure if it's going to work for me. Lucky that you have that treadmill to run on!

Ashlei said...

Nice job! Hope you get that injury all better soon!

shelby @ eatdrinkrun said...

Congrats on your return to running! So happy for you!

I'm pretty much a midfoot striker. I kind of "slap" the ground when I run, though - it's weird! I've tried in the past to work on being a quieter runner. :)

Ugh - heat wave, go away. The A/C was broken at work for a couple of hours today and it was MISERABLE. I felt especially bad for all of the customers who came in for gait analysis/shoe fitting - "here, run on this treadmill in your street clothes." Yikes! :)

Barbara said...

Oh , I'm so happy for you ! I know it's been terrible for you to endure all this time not running.

AM-GoalsfortheWeek! said...

Have you tried Newton running shoes? people either love em' or hate em'. I love em, but you have to start out in baby, baby, baby steps with them

ALFIE said...

yeah!! congrats on getting out there :)

and that meal looks delish!

Lindsay @ http://pancakesnpajamas.blogspot.com/ said...

Yes! I'm so happy you were able to run. I know that had to have given you such a sense of relief girl! Happy Tuesday!

sarah said...

Congrats!! You're well on your way to a comeback! Too bad it had to be in the hottest weather EVER, but no matter.

Robyn said...

Yay! I also tried my first attempt at running too. We're totally on the same schedule for recovery hehe. Try to keep cool in this heat.

La Historiadora de Moda said...

Congrats on your comeback!

I'm not looking forward to the heat here in the Midwest either. 100 degrees tomorrow. Ugh!