As promised, I nixed the running and cut back on my walking miles this week. Work continues to be busy and I am spending the entire day on my feet, seeing patients. I won't lie, in spite of wearing supportive shoes--Danskos and Alegria--my foot throbs at the end of the day. My ankle is mostly quiet, but at night, I have to position my leg just so, otherwise, it hurts.
Sigh. When people ask me about it and I express my frustration at the slow healing, the response I usually get is: "What did you expect?"
At 3 months post-injury, I fully expected to be back running again. I'm not running and it will be a little longer before I can. I'm adjusting my expectations, continuing my alternative workouts to maintain fitness and build back my strength. I've pulled out the new running shoes that I was saving for my return to running and wearing them on my walks.
Running, I'm so ready for you.
Weekly Rundown
Sunday: rest
Monday: strength training
Tuesday: pool running
Wednesday: trail walk 5.5 miles
Thursday: pool running, strength training
Friday: walk 5.25 miles
Saturday: rest
Due to the earlier availability of the linkup on Sundays, I've switched my week of workouts to start on Sunday.
Pool Running
This week, I cut out one of my walks and added in a second Fluid Running class. I'm planning on continuing this routine until I'm cleared to run again. On Tuesday, I had the day off work and did the Riptide class, an hour long endurance and sprint combo. Prior to meeting Sammy Jo for our strength sesh on Thursday, I again did a 30 minute portion of the Take the Long Way Home endurance class. There were 2 nine minute runs and it was a great way to warm up for what SJ had in store for me.
Walking
As promised, I cut back on my walking. Wednesday's trail walk was cool and breezy. I took mostly single tracks around the woods. Signs of fall were everywhere! Friday morning's walk was on the bike path, as per my usual routine. There was a beautiful sunrise and I walked quickly to get to my regular selfie spot. It takes so much longer than running and I ran into a few of my running friends along the way. They all wanted to know how I was doing and in spite of my brisk pace, stopping to chat slowed me down. I was so tempted to run home, but I listed to the reasonable part of my brain and kept walking. It's not easy behaving...
Strength Training
Week 2 of the hypertrophy cycle included the same lifts from last week, but at much heavier weights and lower reps. Interestingly, I wasn't as sore as last week! On Thursday, SJ brought back deadlifts! We were both happy to see that I didn't lose much strength, doing sets of 6 at 125#. She also had me do sissy squats with my heels on a plate, tricep dips on the rings, pull-up work, and hollow rocks. Hollow rocks were a new movement for me. It's a hollow hold while you rock back and forth, keeping your lower back pressed into the floor. Your legs are supposed to be straight out. My core is so weak and working on it is a constant source of amusement for both SJ and me. Doesn't laughing work the core?
I'm trying to rock and keep my low back pressed into the floor. Try it and tell me what you think! |
Coming up this week:
On Tuesday, I'm really excited to share my review of the Happify app! For the past couple of weeks, I've been exploring this science-based app, proven to help with stress and anxiety. I hope you'll check out my blog post and maybe even give the free version of the app a trial run!
How was your week? Have you ever done hollow rocks?
Hollow rockers are evil, but I'm getting better.
ReplyDeleteSorry you had a set back - I'm still playing catch up - but glad you're able to still work out. Look forward to your review of Happify
I have to do the things that make me stronger, right?
DeleteAbsolutely!
DeleteI hope cutting back on the activity allows your foot and ankle to heal. I'm sure it is no picnic to miss the best running weather. Sigh. Glad you are back to strength training with SJ!
ReplyDeleteI am so glad to be back to strength training--I was getting soft, lol
DeleteYou are doing the right things for a total recover.
ReplyDeleteThe walks around the woods are very nice. Thinking to do it the next time I will go to Allumiere: around the city there is a beautiful beech wood.
Looking forward to seeing your photos from that!
DeleteSounds like ST is your happy place (after running.)
ReplyDeleteHope resting the foot will help it heal faster. As I mentioned...I had the use crutches the whole time... and that sucked.
I'm sure it did!
DeleteOkay, I tried the hollow rocks and it is hard! (Newsflash- a stomach full of pancakes doesn't help.)
ReplyDeleteAs a fellow pool runner, I can empathize. Nothing can take the place of actual running. But, we will muddle through, keep ourselves sane and keep getting stronger until we can run again! That day will come.
I wish we could pool run together!
DeleteI can imagine that standing all day at work is probably not helpful. I have not heard of that app always interested to learn about new ones. Hang in there friend you will be back soon
ReplyDeleteI sure hope so!
DeleteI have a weak core too and don't think my legs could be straight on those hollow rockers! They look like a great challenge.
Delete5.5 miles of walking is some serious walking! I hope you're back to running soon, I empathize with how hard it can be. Pool running is great exercise, but just not the same. Stick with it, you'll be back eventually :(
I know you get it!
DeleteI hope the cutting back helps. I had to miss a couple of runs this week as I strained my arch on my "Bad" foot (the one on my shorter leg that has problems every now and again) heaving appliances round in the kitchen (I may not go to the gym any more but I can still lift a washing machine that weighs more than my husband to put a slider under its foot!). It was probably good for me to be forced to cut back even further, however.
ReplyDeleteSometimes our body forces us to cut back--and that isn't a bad thing at all!
DeleteSorry about the setback :( It can be hard when you have one timeframe for recovery in mind but the opposite happens. I'm glad that you're still able to work around your injury by doing strength training and pool running.
ReplyDeleteLooking forward to your review of that app next week!
I'm grateful for what I CAN do, but I am disappointed that I'm not going to be running for a while yet.
DeleteI've never done hollow rocks, but I have done hollow holds and I think they're pretty tough! I'm sorry you're still not back to running. Hopefully it won't be too much longer now.
ReplyDeleteAt this point, what's a few more weeks or months, lol
DeleteHollow holds are challenging enough - rocking a whole other level!
ReplyDeleteI know how frustrating it must be to not be where you want to be with your healing. Hopefully, this cutback will allow you to get back out there sooner. Hang in there my friend.
Doing my best, lol
DeleteThose hollow rocks do look challenging! I'm always amazed at how tough hollow holds are. Bummer on the delayed healing (actually, I guess everything is healing, just not at the desired timeframe). Another reason we runners need more than running to keep our bodies in motion and fitness on track.
ReplyDeleteI've got plenty of things to do. But it's just not the same as running!
DeleteHere's hoping cutting back time on your feet during exercise will help expedite the healing process. If only you could cut back the time on your feet at work, right?
ReplyDeleteHollow rocks are no joke! Keep up the good work!
See, that's what I'm thinking!!1 But the patients just keep coming...
DeleteI haven't done hollow rocks, but I do what's called stretch pose (same pose minus the rocking) while doing breath of fire before I get out of bed. it's a wrokout!
ReplyDeleteI know it's hard to scale back (well, not always for me) but it might just help that healing process move along. Fingers crossed.
I remember doing those when I did yoga! It was always painful, lol!
DeleteI suck at all versions of hollow hold. It’s REALLY hard for me to keep my lower back pressed to the floor. But, it’s a popular move in the Peloton core classes, so I keep trying. I’m sorry you’re still sidelined from running. I’m glad your schedule leaves you time for pool running, though.
ReplyDeleteI have the same issue with my low back. I just have my legs higher up, that helps a lot. But it's still really hard!
DeleteI know exactly how you feel, and I am sorry people are saying that to you. I'm sure it's not helpful.
ReplyDeleteNo hollow rocks for me. That kind of move feels like my tailbone is breaking. V-ups, and similarly positioned moves HURT.
I have issues with any core moves that have me keep my lower back pressed to the ground. That's definitely a weak core issue and I'm continuing to work on it!
DeleteHmmm, hollow rocks? nope, that is new to me! It seems like hollow holds show up a lot in the workout videos I pick, but right now I can't do any of that stuff. I'm very slowly easing into ab work. So sorry this injury is dragging on. I know how it feels and it's so hard to be patient! But dang, those pool workouts!! Phew!
ReplyDelete