Monday, September 5, 2011

Returning to Running

My first physical therapy session was last Wednesday. The therapist assessed the severity of my injury and showed me a few exercises to practice before our next session. He's confident I will not need six weeks of therapy. Rest combined with therapy, he thinks I may only need 2-3 weeks of therapy. We agreed to follow my doc's suggestion to rest three weeks total and to slowly transition back into running during my the time I'm doing PT. This way, if any pain reoccurs, we can address it during my sessions. Wednesday marks my triumphant return to running! I'm starting out with a whole mile! It will be more like a run walk since I'll have the dogster with me. The weather is cooling off and I feel like I've missed a whole season of running, although its only been three weeks. I have a 5K planned in two weeks. I'm o.k. with doing a run/walk, or walking the whole thing if need be. My foot feels 99% better. I can walk on it without pain. I think it's definitely time to take it for a run and see how it feels afterwards. I plan to ice immediately after my grueling mile long run, to be on the safe side. This is my training plan for the next two weeks. I'm starting off at about 40% of my regular weekly mileage post injury, as suggested in the book I read cover to cover last week, Running Strong & Injury-Free. The author, an RRCA certified coach, suggests resuming training at 40% after returning from an injury after two weeks, and 30% at more than four weeks. If I'm feeling good, I'll continue to build and start training for my next half marathon in December (12 weeks).

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