12 was the magic number this week. I started my 12 week training plan for Berlin, and I’m now 12 weeks post injury. It was just like magic that indeed, just like my doctor originally told me, it would take about 12 weeks for my tendon to heal. They do say time heals all wounds and I think with the help of some dry needling, I am officially on my way to feeling better! I’ve had some very positive events this week. I did not follow my training plan as written – which was 4 days of running [3, 5, 3, 6 mile runs] but I did get 4 days of running in [3, 3, 2, 6 = 14 miles]. I hope to be up to speed with the plan in a couple of weeks, body willing! In addition to a super simple PT exercise that was assigned to me, I have started back at the “Quick Strength for Runners” plan. I also have a goal to continue biking 100 miles each week, which might be a bit of a challenge as my running increases and we start to lose daylight.
Mon – 3 miles running. It’s time to start my training plan! This run went well enough. Not very painful, but still letting me know it’s there. After work I did some pool running which was extra sweaty because my pool water is 90 degrees! Phew!
Tues – 30 miles biking. I do love my remote work days! Especially in the summer when I can get a 30 mile ride done before 8am. It was 72 this morning. Warm enough for a tank top. I hit the gym at lunch time, but the Tuesday Ladies Ride was canceled due to rain. No worries, it is nice to stay home some nights too! Today’s attempt at hitting 32 mph biking down “the hill”… 31.8 mph. I’m getting so close!!
Weds – 3 miles running. One thing that is noticeable is how my recovery time is improving. I didn’t feel any pain this morning before I started running. Due to the rain I opted to run on my treadmill. The motion is definitely different from running outside and I can feel the pain, which I think gets triggered by pulling my leg back, compared to the extension of my leg which I suspected earlier. Either way, the pain lessened in 15 mins and was almost non existent after 20 mins. I can’t find a way to stretch the muscle out which I think might improve the way it feels early on.
Thurs – 2 miles running, 40 miles biking. I decided to give my leg a little test to see how it felt running (two days in a row!). Surprisingly it felt pretty good. I don’t want to tempt fate so 2 miles was enough. I spent the rest of the morning meandering around the area. It was a beautiful morning to just ride with no true direction.
Fri – 20 miles biking. Did I mention that I had a bike fitting last week, just because it was included with my bike purchase. I finally had it done and the seat was raised a little. I’m going to have to lower it back down because it is causing some very uncomfortable chafing in places we dare not discuss. Enough said 😉
It was a “fun with Mom” day. She always tells me that she can’t think of anything fun to do (when asked what she would like to do), so I took her out to do things I enjoy! We started with a round of mini golf. She didn’t win but she did score the only hole in one! Then we shopped for plants. We finished up with lunch at a food truck out at the mountain bike park. It was nice to hang out with her.
Sat – 6.2 miles running… yep, a 10K for today’s long run! I’ve switched over to the metric system because I’m training for Berlin (totally kidding!) This run went quite well. Pretty much a “1” on the pain scale. Huge win! The pain was a bit worse afterwards, but hopefully that will bounce back soon enough.
We spent the hot hours of the day floating down the Mohican river. The last time we had been here was 32 years ago with our friends. Good times! We had a raft but there were also tubes, canoes and kayaks.
I celebrated my first long run with a big ice cream cone, which was really needed after being in the sun for hours!
Sun – 14 miles biking. When I checked the forecast last night everything looked decent enough this morning. My daughter said it was going to rain at 9am. But it only showed 30% on my forecast. Yep, she was right. I got caught in some wind and rain on this ride!
I have completed week 1 of the plan in the book Quick Strength for Runners. Not sure why I didn’t get far in this book when I bought it, but I am making a vow right now to get through it! As listed in the title, it’s only 2 workouts a week and this week was only 15 mins each. So, yes, I can do it!
My plans for the rest of Sunday? I’ve got yardwork to do!!
Need some more inspiration? I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Check out all of the fun blogs there!
Q: What mode of transportation would you pick if floating down a river… tube, canoe, kayak or raft?
The “party boats” were tubes. Some people rented a separate tube to hold their coolers! Although probably 80% of the people had alcohol on the river, we did not take any 🙂
Woohoo! This is all good news! Funny how the doctor said 12 weeks, and it was pretty much right on. A “1” on the pain scale for a 10K is awesome. I certainly hope it doesn’t take my calf 12 weeks to heal (if it does, I’m going to cry) but I’m very glad to know the dry needling helped you.
To answer your question, I’ll take a tube down the river. I probably wouldn’t bring alcohol, but a nice IPA does sound pretty fun.
I hope your calf issue resolves sooner too! Although looking back, it doesn’t seem like it’s been 3 months already! However I haven’t cut my hair since that happened and I now have a lot more hair to do something with when I run. It’s the little things!
This is great news! So glad you are back to pain free running. Have a fab week ahead
Not exactly pain free running, but I think I’m heading in the right direction! And encouraged to see that I can run at the PT office without pain, so I’m keeping the faith.
A big yay to the improvement with running pain free! Long may it continue!
Ouch about your chafing! My husband had his bike fitted and has been very happy with it.
I wonder if 12 weeks would be the healing time for other tendons too. I’m 7 or so weeks in… very tired of it.
Floating on a river I’d prefer a ferry, lol!
My husband had a fitting for his bike too and it really helped him out. He was having some back pain prior and now it’s gone. Those tendons are tricky and do take a long time to heal! Ugh.
That’s a big step in the right direction! I’m so glad to hear the pain was at the very minimum and you were able to get in some good running miles.
Kimberly Hatting recently posted…the HEAT is ON-POINT
It was a very good start this week!
Sounds like your doctor was spot on – that’s very good news on your tendon!!
Ummm, I have some chaffing that keeps coming back after longer rides (like yesterdays). A hot spot appeared toward the end of our 6-day ride across Florida in January, healed, but keeps rearing it’s ugly head no matter which bike I’m riding. 🙁
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Ugh – saddle chafing is no fun. We do use Bag Balm to heal up other spots like that, maybe it would to help that too?
I was momentarily excited when you said you had switched to the metric system, LOL! I’m so excited for you – such progress with your tendon and just at the right time! Can’t wait to follow your training over the next 12 weeks – this has been quite the journey for you. I’m glad you’ve reached this point – full steam ahead!
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I know… why can’t we all just agree on metric? 😉 Thus far my 1 1/2 weeks of official training has been pretty up and down. Rollercoaster ride ahead!!
Great news! 12 weeks is plenty of time to get ready, as long as you plan on PRing or anything, lol. I once won a free entry to the Chicago Marathon and I only had 11 weeks to get ready. I did end up PRing that time. I was so relaxed about it–gee, maybe that’s the secret?
My friends and I do a kayak crawl down the Fox River in a town where I grew up. We stop at bars along the way and we also carry cocktails or beer, lol. It’s really fun! So that’s my mode of choice…
Your kayak crawl sounds fun! I hope you are all wearing floatation devices 😉
Right now 26.2 miles seems like a really, really, really long distance, but body willing, I will get to that start line in one piece!
Yay for 12!
Personally, I love a stand up paddleboard, but we will be tubing down a river in a few weeks, and we will go with the traditional method.
I am always down for a big ice cream cone!
That ice cream cone was soooooo good after the hot trip down the river. Well, it would be perfect any time, but especially that day!