Sunday, December 26, 2010

Training - week ending 12/26/2010

End of week 7, post fracture. This week was 86 “miles” pool running (per my conversion below) plus 3.5 hours on the arc-trainer. -- training log is here.

Wow. Shocking news. My foot is apparently healed and I am cleared for running – 5 weeks ahead of schedule. I don’t feel ready to run yet – I *just* got out of the aircast, and my left leg is still pretty weak.  I don’t think it makes sense to go directly from 6 weeks of immobilization and zilch weightbearing activity to running, so I’m going to do another week or two of power walking, arc-trainer work, and lower leg strengthening. And then I’ll start some test run/walk combos, possibly as early as this Wednesday.


Monday: In the morning, “13.5 miles” – 2 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 25 minutes at aerobic effort. In the evening, 30 minutes on the arc-trainer.

Tuesday: In the morning, “10 miles” – 1:40 hours easy pool-running, plus strength training. In the evening, another “5 miles” – 50 minutes easy pool-running.

Wednesday: In the morning, 30 minutes on the arc-trainer plus 1:45 hours easy pool running for “10.5 miles”. Pilates at night.

Thursday: “19 miles” - 2:45 hours pool running in the morning (started by alternating 10 minutes easy/5 minutes at aerobic pace, and then ended with 25 minutes at aerobic-tempo effort. At night, 45 minutes on the arc-trainer.

Friday: “12 miles” – 2 hours pool running plus a yoga class.

Saturday: “4 miles” – 40 minutes easy pool running, plus 1:45 hours on the arc-trainer at moderate effort, plus upper body weights. I skipped my scheduled tempo pool-run for this morning in favor of a long arc-trainer workout, to see how my foot/leg handled a lengthy weight-bearing workout.

Sunday: “12 miles” – 2 hours easy pool running.

1 comment:

  1. When I was cleared, I was already had walking/cross training for 3 wks under my belt; I had those 3wks to ease into start jogging when 1st cleared.... So perfect to wo work ur way back slowly n build strength.