Category: Daily Mile

The Road to Recovery

It’s now been 9+ weeks since I stopped running due to my cuboid stress fracture. I consulted with an online running mate (Kristen F., on DailyMile) and with a Pfitzinger plan for recovering from stress fractures and have come up with a 7-week plan to get my foot back into shape. Having been on the bike so much during my recovery, I’m not fearful that I’ve lost much cardio fitness. I may have lost a little running-specific muscle, but that’ll come back very quickly.

My plan looks something like this:

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’ve done two workouts so far, which I’m just making as 800-meter repeats. The foot had some pain the first day, and that concerned me because I couldn’t tell if it was bone or soft tissue pain. I was hoping that it was just muscle aches from not having run for 9+ weeks, and from having worn a boot for 5 weeks.

This morning was my second run, and it was pretty clear that the pain was muscle and not bone (whew). I have to make sure to take it slowly so as not to re-injure anything. I have 6 weeks to go, which should be perfect. All my friends are doing the NYC or Philadelphia Marathons (or both). After they’re done, they won’t be doing any hardcore miles for a few weeks and that will be roughly when I’m back to normal.

Mother’s Day 4-Miler Race

Overall Time: 24:20
Pace: 6:05
Place: 53 of 4765
AG%: 69.2%

Weather: 44 Degrees, 47% Humidity, Wind, Clear.
Start time: 8:00

Splits: 6:05, 5:57, 6:14, 6:00

I saw fellow Daily Miler Daniel N.in the blue corral with me and said hello. I had forgotten that we were both running this race, but was glad to see him there. It sounds like he struggled that last mile, so that makes two of us for whom this race didn’t go so well.

This wasn’t the race I wanted but I won’t complain too much. My first two miles were OK, but the second the race went along the west side, it became hard to breathe.  The 23 mph winds were taking a toll on my lungs; I felt like I was dry heaving and it slowed me down the last two miles.

While I didn’t completely fail at this race (it was only 10 seconds off from my last 4-miler), I knew my legs had a sub-24 in them but it still didn’t happen. I guess I’ll have to wait until next time.

On the upside, I did help my team (Front Runners New York) place 2nd in the Team Division so I’ll be getting a NYRR medal.  Yay!