Monday, April 29, 2013

Running Plan

Before I could run, my podiatrist asked me to work up to a 1 mile brisk walk.  I completed that last Friday.  For weeks I've been considering how best to get back to running.  I considered a beginners runner plan but felt that it would be so slow!  I know slow is good, but my body knows how to run.  I have been working out a lot and even completed a TRX (suspension training) class without pain on Saturday.  I kept looking around and found this on Pete Pfitzinger web site.


Seven-Week Schedule for Returning from Injury
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
Walk 10 min, Run 5 min, Walk 5 min, Run 5 minRun in water or other trainingRun in water or other trainingWalk 5 min,Run 5 min,Walk 5 min,Run 5 min,Walk 5 min,Run 5 minRun in water or other trainingRun in water or other trainingWalk 3 min, Run 7 min, Walk 3 min, Run 7 min, Walk 3 min, Run 7 min
2
Run in water or other trainingWalk 2 min, Run 8 min, Walk 2 min, Run 8 min, Walk 2 min, Run 8 minRun in water or other trainingRun 10 min, Walk 2 min,Run 10 min, Walk 2 min,Run 10 minRun in water or other trainingRun 12 min, Walk 2 min, Run 12 min, Walk 2 min, Run 10 minRun in water or other training
3
Run 15 min, Walk 2 min, Run 15 minRun in water or other trainingRun 20 min, Walk 2 min, Run 10 minRun in water or other trainingRun 25 minRun in water or other trainingRun 30 min
4
Run in water or other trainingRun 25 minRun 30 minRun in water or other trainingRun 25 minRun 35 minRun in water or other training
5
Run 30 minRun 35 minRun in water or other trainingRun 30 min plus 6 x 100 meter stridoutsRun 30 minRun 40 minRun in water or other training
6
Tempo Run (15 min warm-up, 15 min @ 15 km race pace)Run 30 minRun 45 minRun in water or other trainingRun 40 min plus 6 x 100 meter strideoutsRun 30 minRun 50 min
7
Run in water or other trainingRun 35 minTempo Run (15 min warm-up, 20 min @ 15 km race pace)Run 35 minRun in water or other trainingRun 40 min plus 6 x 100 meter strideoutsRun 55 min

I also found this same plan on the Runners Addicts website with some other great hints.  I have no access to run in water so I will fill that with Pilates  TRX, Eliptical, etc.  I will also be sure to take one full day off.  I am not sure when this was written, but I'm a huge believer in the rest day!   I entered all the run days in my calendar and today was my first day!!  
WOOP!

But first, I have a little pain on the outside of my foot where it's all bony.  My podiatrist suggested that I mold my inserts with the area that hurts padded up so there is a little room there.  This was pain I had before surgery that we both knew wouldn't be affected much by the surgery.

I know, my floor is dirty.  It isn't now!

I have three sets of inserts.  My work inserts, which are made to keep the foot warm too, my first inserts and the inserts I bought before surgery.
I wrote about them HERE.

For the most part I think they are awesome so I haven't tried putting them in the oven and shaping them but decided to follow the podiatrists advice before running. 


I have really long bony feet.  There is where I put 2 moleskins and bandaids to build up the "hot spot".  Then I put the inserts in the oven and watched closely for up to 3 minutes.  When a little indicator turns black OR in 3 minutes, I took them out and stuck them in my shoes.  

I know, HOT!  Boots and jammies!

I then had to tie them (or at least tighten the laces) and stand with my knees bent and weight evenly distributed for 2 minutes.  Times that by 3 pairs of inserts and I had breakfast made before I was done.  It was super easy!


It was also a beautiful day!


I went to my favorite park and spend half my walk/run on the grass or wood chip path and the other half on the pavement.  I'm a little nervous about a weak ankle from all the das boot wearing time. 

It was awesome!  I concentrated on running with a Chi form.


I found myself running a little fast so I tried to keep it slow while maintaining good form.  I'm guessing of course since I can't see myself run.  I had downloaded songs that were about 180 beats per minute or 88-90.  That way I could work on a high foot turnover. 

LATER

No plantar fasciitis pain at all!  I took an ibuprofen and iced/elevated, just in case.  I've cleaned, made dinner, took a shower and I still feel great!  Good sign, eh?  It's like magic for me.  

What sort of form do you try to maintain while your running?

Blog on................



3 comments:

  1. YEAH for a pain-free run!!! I love creating training plans and your look great! Good luck!!

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  2. Awesome that pain is not in sight right now! Sounds you are taking lots of steps to make sure it doesn't reappear. I have to really watch my form when I'm doing speed work. I tend to step out too far and look like the first drawing.

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  3. I'm so glad your return went well!! That looks like a perfect plan to transition back into it.

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