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 min	Run in water or other training	Run in water or other training	Walk 5 min,Run 5 min,Walk 5 min,Run 5 min,Walk 5 min,Run 5 min	Run in water or other training	Run in water or other training	Walk 3 min, Run 7 min, Walk 3 min, Run 7 min, Walk 3 min, Run 7 min
2	Run in water or other training	Walk 2 min, Run 8 min, Walk 2 min, Run 8 min, Walk 2 min, Run 8 min	Run in water or other training	Run 10 min, Walk 2 min,Run 10 min, Walk 2 min,Run 10 min	Run in water or other training	Run 12 min, Walk 2 min, Run 12 min, Walk 2 min, Run 10 min	Run in water or other training
3	Run 15 min, Walk 2 min, Run 15 min	Run in water or other training	Run 20 min, Walk 2 min, Run 10 min	Run in water or other training	Run 25 min	Run in water or other training	Run 30 min
4	Run in water or other training	Run 25 min	Run 30 min	Run in water or other training	Run 25 min	Run 35 min	Run in water or other training
5	Run 30 min	Run 35 min	Run in water or other training	Run 30 min plus 6 x 100 meter stridouts	Run 30 min	Run 40 min	Run in water or other training
6	Tempo Run (15 min warm-up, 15 min @ 15 km race pace)	Run 30 min	Run 45 min	Run in water or other training	Run 40 min plus 6 x 100 meter strideouts	Run 30 min	Run 50 min
7	Run in water or other training	Run 35 min	Tempo Run (15 min warm-up, 20 min @ 15 km race pace)	Run 35 min	Run in water or other training	Run 40 min plus 6 x 100 meter strideouts	Run 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................

In the park

Great run today.  I left at 6pm and drove to a local park that I actually did most of my learning on many years ago.  I enjoy running where there isn't traffic and there is lots of people.  Sugarhouse park in SLC is a great place for gathering and they have a road that goes around it that is about 1.4 miles around.  The difference between Liberty and Sugarhouse parks is that Liberty is basically flat and Sugarhouse has two hills.  First one I can run through pretty easily now but the second kicks my ass.  I have to really slow down and I still get winded.  I left the house not sure what kind of run, how long or how fast.  I decided on 5 miles (taking it slow as per podiatrist) at just whatever pace I was feeling.  It was pretty cool because they were having a farmers market at the park too.  I was almost tempted to stop and shop, but I passed.

SPLITS
Mile 1     11:09  Naturally - I always run slow at first, but after a warm up:
Mile 2     9:42
Mile 3     9:59
Mile 4     9:33
Mile 5     9:28
Total Time   49.52  
Average 9.58 min/miles

Then I cooled down by walking to my car 
Total time with cool down     58.53
Calories                                603
Max pace 7.25
Max HR  170 with average of 145

Not a bad workout.

Except for the first two miles I ran under 8 min/miles at some point.  I think that is very encouraging!  Plus my toes didn't hurt at all despite some wicked downhill run.  Guess wearing the right socks and lacing the shoes up right DOES help mucho grande!

I looked up foam roller stretches for my groin pull.  Interesting.  But it did help.  I also did some 30 second hold stretches after the run.  It didn't bother me too much during the run, but I need all the help I can get.  Before the run I iced, massaged, roller balled and taped my heel.  After I iced, hand massaged it and did some exercises.  They have an exercise where you pick things up with your toes to strengthen them.  So I did!  

Bad thing at this park. The hundreds of ducks.  Then parents bring their kids and they chase the ducks around.  The ducks aren't too scared because they are around people all day.  One guy was feeding a loaf of bread to the ducks. I kept thinking that can't be good for ducks and all those carbs are going to make them fat.  :::shrug:::   Oh well, I'm scared of ducks and I was always nervous having my kids around them.

My car lights - I'm about to interrogate them.  hahaha
It was a beautiful night!  I love the fall.

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

Hot and Lazy

Since I have been home from work last Tuesday, Matt has been in California working.  Even though I miss my husband, I have been enjoying the lazy days.  All my workout clothes thrown on the bed with my favorite blanket and computer.  I laid in bed a lot and browsed the Internet, snacked and napped.  It was a good recovery from that long stretch of flying.

I did manage to clean things up before Matt got home tonight.  I hate coming home to a messy house and so I try to have things cleaned up before he comes home from out of town.  The black spots on the carpet by my bed? That is Ted hair.  We vacuumed 3 times today.  We have brushed him over and over again.  Poor guy.  Poor vacuum.

Another look at Audrey3.  I put a bungee cord up for her to grow along the porch.  We'll see if that works.  I'm pretty sure it won't hold a pumpkin, but I like to see how far it will grow.  I'm fascinated by how big it is!!  Nothing we planted in the garden is busting out like this.  Maybe I should plant my garden in the front flower beds?

Left a little later then I wanted to this morning, but I made it to Liberty Park to do my speed work.  I did Yasso 800 Speed work.  When it comes to running and training it seems that everyone has an opinion.  I've read that they are a waste of time and don't predict anything.  As far as speed work, I love them!  I can push myself without dying.  I am up to 6 X 800. The way I do them is I warm up with a 1/2 (which is 800 meters) mile walk/jog and then run as a pretty good pace for 1/2 mile.  My training pace calculations put me at an 800 meter time of 4:20.  Today I did anywhere from 4:02 to 4:45. After each one I walk for a bit and then slow jog for 1/2 mile.  I finished my 6 miles with an average 11 min/miles for my recovery and around 8:30 for my 800's.  Not too shabby and I burned 612 calories.  Woot Woot!

Today after my 2nd 800, I really needed to pee.  I passed the restrooms when I was running an 800 and I thought I'd make it around again.  Not so much!  The park is big and has wonderful running and bike paths.  About the time I finished my 800 I knew I needed to hit the pottie.  I walked through a short cut to the bathrooms but alas, I'm getting old and barely made it.  Meaning I peed my pants a little.  TMI?  I wouldn't want any other runners who have this happen think that it is totally unheard of.  Luckily it wasn't too much so I finished my run then got home to shower - instead of running errands.  No one wants to smell like pee!!!

It was definitely a beautiful day!  It was almost 90 degrees, but this park has awesome water fountains and I was able to stay hydrated and kept pouring water on my head.  Love the dry heat!

By the time I finished I was hot!  You can't tell in my pic, but I'm pretty wet with sweat.  That worry wrinkle really bothered me when I took the pic, but now that I look at it again, it's not too bad!  At least the braces come off in 3 months.  That will feel so good!  

I came home to shower and do some housework.  It helps to have some music to jam to.

This is the cable that is attached to our stereo/DVD player in the living room.  It's definitely old, but it works and I hate spending money for something just because it's newer.  Unless it's running shoes...of course!!  

Matt gave me a new iPod Nano for my birthday this year.  I find it almost too small.  I need to get a wrist holder so I can quit dropping it.  Trying to hold it and change songs etc, I feel like Zoolander with his little phone!  (great movie BTW)  I took this picture because it's funny how tiny the iPod is and how huge the cable is.  It works great!  

Shootings:

Most of today has been spent rehashing the shootings in Colorado.  Lots of posts on Twitter and Facebook addressing the tragedy.  It is horrible.  Unfortunately I see tragedy way too often.  This is just bigger proportions.  The family that looses a loved one to an accident, sudden illness or a personal attack hurts just as much, but society is a little complacent about these deaths.  Victims who die because they were hit by a drunk driver do not get news channels everywhere to proclaim that alcohol should be banned.  

Accountability cannot be legislated and neither can kindness and compassion. We can only do our best to be kind and compassionate and hope that our Karma is catchy.  

I really could go on and on..but it really is just my view of the world.  Someday I will post on my views on politics.  Maybe. 

Sending peace and love to all the victims and families of tragedy.  All of them.

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