This week’s topic is a FREE one so for obvious reasons I’m choosing this one:
The amount of time off and previous training determine how you should return.
They say that you can anticipate spending an equal amount of time rebuilding your mileage as you spent off running.
But also the type of injury also affects your return rate. Bone injuries require gradual reloading as the callus strengthens. Soft tissue injuries heal at varying rates, depending upon the severity of the injury, the cause, and how you are progressing in physical therapy.
Wait until you’re ready, then wait another day or two.
IOW, patience is important.
If you jump in too soon, you increase your risk of injury again.
Start with brisk walks over varied terrain.
Choose softer surfaces such as smooth dirt trails (avoid anything too technical), grass, or indoor or outdoor tracks before you go out on the road.
Run slowly at first, with walk breaks as needed.
In fact, run/walk intervals allow you to achieve a higher volume of work while gradually reloading your musculoskeletal system and joints.
3 mi
4 mi
6 mi
Ease back into higher frequency and intensity.
The key word is “ease.”
It is very important not to compare yourself to your pre-injury paces.
During those lower-frequency and lower-volume weeks of running, add in strength training which also strengthens your bones and muscles and prevents compensation injuries from occurring as you resume running.
Delay signing up for a race.
No event on the calendar will expedite the recovery process.
It is essential to gradually resume running after an injury, even if it means skipping a race.
Stay positive!
The period with no running will seem longer than it is.
You will see runners everywhere.
But as they say “this too shall pass” and you will heal!!
Celebrate every little accomplishment…
no matter how small or insignificant.
Of course, you are wondering if I’ve followed my own advice.
The ankle is on the mend and I am starting to run more consistently even looking to start training!
But why is the weather always better when you cannot run???
Last Week –
Sunday – Freezing and even windier than the day before… so I went to the gym and used the machines and then walked on the track.
I had a lot of errands to do while I was out and then later in the day, we took a ride to the Pretty Paw Lounge. It’s a cafe where you can play with and adopt rescued cats.
No, we didn’t adopt one but it was tempting… luckily the ones we liked had to be taken in pairs (and we only wanted ONE cat.)
Monday – I have previously mentioned that I am back to working 100% so I have no official Mondays off.
But I did take today off.
It was still very cold but sunny with no wind so I headed out to run in the ‘hood.
I even felt ‘warm” outside
Afterward I met my running friends Heidi and Sherry and we drove to Williamstown, MA to have lunch and hike.
All the trails were snowy and icy so we wound up walking 3.5 miles around the Clark Institute and surrounding area.
hot drinks (and dessert)
I had to rush home to participate in a ZOOM call for the STEMmentoring program that I may join.
I’ve done it many times in the past and am excited to return to it this spring.
Tuesday – Back to WFH but I did have to leave to go to the office and then to set up for for my class the next day.
Rainy, snowy evening but the hubby and I did check out Pet Smart cat adoptions in Amsterdam (an hour away)…
Hint. Hint.
Wednesday – No time for anything besides work today. And it was a snowy, rainy day!
the highlight of my work day!!
Tonight we had our scheduled monthly tennis dinner.
I’m so glad that we do organize these meet-ups… these ladies make me miss playing tennis.
Thursday – WFH again so I was able to go to the gym before work and squeeze in a run either at lunch or after work at UAlbany (if it stopped raining).
My running friend couldn’t meet after work so I did my run solo at lunch.
heat wave (40’s)… I was overdressed!
And then my BFF was not able to meet to walk the mall so I stopped by to visit my granddaughter and then I walked the mall by myself.
she is growing so fast…
Friday – More WFH so I had time to go to the gym before work (but I slept in instead) …
my new morning BFF
So I drove to the gym at lunchtime and walked on the track (yes, it rained most of the day).
I listened to an interesting AMR podcast about getting faster… but those annoying 2 lane walkers (one of the left is a trainer.)
Mah Jongg was held at my house in the evening.
Saturday – Long Run and brunch day..
As I mentioned above, I’m not running long YET but starting to look ahead to training for a few half marathons.
I haven’t officially deferred my Feb 18 one (but I will) but I do hope to race a half in NYC on March 17!! (I also signed up for one April 13 and May 18.)
Last Saturday, it was 4 miles and today I attempted to run/walk 6 miles.
It helped to have company and warmer temps than the previous weekend.
Of course, the run ended with brunch.
ankle felt great – hooray!
Sunday – It will be either the stationary bike or a gym visit…
or perhaps a free local race (weather dependent since a storm is predicted.)
2022
This Coming Week on the Run –
Monday – Friday – rehabbing my ankle and training for NYC.
Saturday – Long Run – 8 mile run/walk, brunch with running friends
Sunday – GYM
This Coming Week on the Blog –
Tuesday – Returning to Running After an Injury
Friday – Ultimate Coffee Date
Happy Running! Training for any big or small races this winter? How’s the weather where you live? Any snow? Please share.
I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.
It’s that time again. Time to get things off my chest with Marcia’s Runfessions at Marcia’s Healthy Slice…
…the first one for 2024!!
1.I runfess…
When I was not running due to an ankle injury, I was still tempted to make running-related purchases.
I mean you always need new shoes when recovering, right?
Topos Atmos
2. I runfess…
Although I’ve barely started running again, I still haven’t deferred my Feb. 18 half marathon in Florida.
I know I am not in shape to run 13.1 miles but I just can’t pull the trigger yet.
is it because of the medal?
3. I runfess…
I have more running clothes than I’ll ever need but I finally could not ignore the bargains from Skirt Sports (they are going out of business, as you know.)
I wear a “S” but the skirt runs small and the top runs big…
4. I runfess…
I already signed up for our September race-cation race… because I wanted to take advantage of the cheap price. Hope I don’t burned again.
HALF MARATHON – Early Bird Fee (ONE WEEK ONLY): $75 – January 15, 2024 through January 21, 2024.
Regular Fee: $90 – January 22, 2024 through August 1, 2024. (unless race sells out)
Late Fee: $105 – August 2, 2024 through September 29, 2024. (unless race sells out)
If you are interested in running this race, use this promo code – DARLENESGROUP to get 10 off..
5. I runfess…
I don’t enjoy racing alone. Yet I registered for the Brooklyn Half Marathon because I time qualified.
I selfishly talked two of my running into entering the lottery.
Phew.. they BOTH got in.
Happy Running! Anything to runfess this month? Please share.
I love NYC so it was not a hardship having to spend the week there again. And I won’t be back for 2 months.
Too bad the weather did not cooperate.
Last Week –
Sunday – I hate those FB memories!!
I would normally have run a fun free local race today.
2022 race
I was tempted (since I had registered) to go and walk the shortest distance (3 miles)
But I was afraid that I would run and it’s probably too soon to race on my barely healed ankle.
So I instead went to the gym, used the machines and did 3 run/walk miles on the track.
I experimented with a lighter brace and 2 loops running and one loop walking.
There was ZUMBA class below and the music was too loud for me to listen to a podcast and I was wearing my recovery shoe not my running shoes but it was fine…
I planned on going on an outdoor walk but didn’t get it done before a monster snow squall. The sun did come out and then there was more snow!!
Since our 25th wedding anniversary was on Tuesday (while I was away), we went out to dinner today to celebrate.
Monday – Even though it was a holiday (Martin Luther King Day), I had to head to NYC because I was scheduled to work in Queens the next day.
I had time to go to the gym before my train.
I used my usual machines and then I headed to the track. With 17 degrees outside and lots of ice, it seemed that everyone else had the same idea.
I went back to my heavier brace and ran 3 loops/ walked 2 for about 1.5miles.
I forgot my headphones so I had to concentrate on the view and weaving around the slow walkers.
After checking into my hotel (near Penn Sta.), I checked the weather and realized that it was the only possible day to go to Central Park. I hopped the subway and ran 1.5 miles around the reservoir.
yes, there was a guy wearing shorts!?
It was cold but bearable and so I continued to walk around the park and then back to my hotel.
how come I never notified that finish line plaque?
Tuesday – After I returned from working in Queens, I really wanted to run again. Today was 4 weeks since I fell and sprained my ankle.
I headed out toward the Hudson River. It was freezing, windy and so icy. Not a chance I could run. So I thought of walking the High Line. Nope. Closed due to wintry conditions.
frozen hot chocolate is always a good idea, right?
Instead I walked indoors in the mall at Hudson Yards.
Wednesday – After I returned from working in Queens today, I got together with my NYC friend Elizbeth. Unfortunately Cari was working. You know Cari. And Elizabeth is a runner too but somehow we seem to meet up to chat and eat/drink.
Thursday – Today, I worked near Wall St rather than Queens.
And I had gotten tix to a Broadway show.
Too cold and and icy to run before the show so I tried to get it done on the hotel treadmill. Ugh! I made ONE mile and quit.
I did walk to and from the theater.
The show was meh but at least the tix were not expensive.
Friday – I went to work early to get some steps in before it started to snow.
After a long work day, I took the subway back to my hotel, grabbed my luggage and then caught the train home.
Saturday – Long Run and brunch day..
It had snowed a little the day before and it was freezing. I was tempted to bail but I convinced my running friend Deb to run/walk 4 miles with me at UAlbany.
The path was clear and dry… It really wasn’t that bad and I’m glad I didn’t wimp out and run on the treadmill.
After we met a few of our other running friends for brunch.
So this my first outdoor run since ankle injury. I was little nervous starting at 4 miles (but I had run 3 the previous weekend on the indoor track.) I wore a brace do run/walk intervals and it felt fine during and after.
It’s not 100% (bruised and a little swollen) but because it’s stiff, it still bothers me walking down stairs.
I’m hopeful that it continues to improve so I can complete 13.1 on March 17 (in 8 weeks. gulp)!!
Sunday – Most likely a gym visit… errands…
This Coming Week on the Run –
Monday – Day off – run, hiking?
Tuesday – Friday – rehabbing my ankle and trying to figure out where and when to run.
Wednesday – monthly dinner with tennis friends.
Saturday – Long Run – 6 mile run/walk, brunch with running friends
Sunday – GYM, run/walk a local 3.75m race?
This Coming Week on the Blog –
Tuesday – What I’m Looking Forward to in 2024
Friday – Runfessions
Happy Running! Training for any big or small races this winter? How’s the weather where you live? Any snow yet? Please share.
I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.
Today’s Topic is: Five Things You Should Never Do in the Gym
1.Hogging a Machine by being on your Phone
This really bugs me because I have limited time there. I don’t want to wait for a machine when someone is just catching up on social media.
2.Talking Loudly to Others
Again the gym for working out not for chatting with your friends. Meet for coffee after for that. Plus, I’m don’t wait to hear the details of your life.
3.Leaving a Machine with your Sweat.
Yes, gross. There are towels nearby so wipe it off when you’re done.
4. Coughing/Sneezing and Not Wearing a Mask.
It’s not just about catching COVID or the Flu (I’ve had all the latest vaccines) but I don’t want to catch a cold either.
5. Walking Two A Breast on the Track.
Again, this happens because people want to chat while they’re walking. See #2. But they are not paying attention and walking SLOW.
I had to go around them 45 times last Saturday!!
Yes, I can walk around you but it’s hard because the other lane is for runners.
Happy Running! What are some things you should never do in the gym?Please share.
Well, it’s that time of year. Time to pick ONE WORD to focus on for the entire year. (If you’ve never heard about the My One Word approach, here is a summary:
Lose the long the list of changes you want to make this year and instead pick one word. This process forces clarity by taking all of your big plans for life change and narrowing them down into a single thing. Your one word focuses on your character and creates a vision for your future.)
Yup, we finally got some snow… but due to rain, it didn’t last long and that was fine with me.
On the injury front, the ankle is improving. Not as fast as I would like, but it’s getting there.
Last Week –
Sunday – I planned to go to the gym but..
It wasn’t much snow at first but then it continued to snow for most of the day.
Despite the snow, my granddaughter’s Christening went off without a hitch (sort of).
Monday – Back working from home today.. I planned to start the day at the gym but I was still pooped from the previous week in NYC and so I slept in.
The sun was shining… a sight we haven’t seen in forever so I put on my boots and went for a walk during lunch.
it felt great to be outside!!
Finally after work, I dragged myself to the gym and hit the machines.
Tuesday – Today was 3 weeks since I fell and sprained my ankle. I am walking better but certainly not in shape to run yet.
I went to the office and then walked a little during lunch before going to set up for my class the next day.
After dinner, I hit the gym again to get some more steps in on the track on this nasty rainy day… In fact, I walked 15 laps or 1 mile!!
Wednesday – Long day at work (live teaching).
I needed this!!
After work, I met my BFF to walk in circles around an outdoor mall.
Thursday – Back to WFH.
Gym first thing.
Rode some miles on the stationary bike during lunch.
More walking at the gym after work but I had to cut it short in order to meet some friends (I hadn’t seen in a long time) for dinner.
Taco Thursday = $3 off 3 tacos 🙂
Friday – Another WFH day. Similar to the day before except I walked outdoors at lunch and instead of the gym, I played mah jongg in the evening.
For my walk, I returned to the scene of the crime (where I fell). I hesitantly tried to run… just a few steps. They were slow and awkward but I continued to run more steps and walk and run even more….
I wore a brace on my ankle and I’m not sure my feet were off the ground… but I RAN!!
Saturday – Long Run Saturday and brunch day..
I planned to walk outside but it was raining so I headed to the gym to walk on the track and then meet my running friends for brunch.
I may have shed some happy tears…
Well, I decided to run one loop and see how it felt. It felt ok so I continued to walk a loop, then run a loop, walk a loop, run a loop…
The temps warmed up to 50 degrees with rain, hail, sun…
Eventually, it was dry, I ventured out for a walk.
Sunday – No hiking yet so again it will be either the stationary bike or a gym visit… We do have a local race… (I could walk the 3m???)
There also will be packing for my work trip to NYC.
And dinner out to celebrate our 25th wedding anniversary!!
This Coming Week on the Run –
Monday – Friday – NYC for work! (meet up with Cari, Broadway show, museum visit, etc.)
Saturday – Long Run – run/walk?, brunch with running friends
Sunday – GYM
This Coming Week on the Blog –
Tuesday – My Word for 2024
Friday – 5 Things to Never Do at the Gym
Happy Running! Training for any big or small races this winter? How’s the weather where you live? Any snow yet? Please share.
I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.
Today’s Topic is:Five Things You Want to Accomplish This Year
1.Recover From My Current Injury
IOW, be able to run well enough to race….
H2H 2022
Patience is not my virtue… so we’ll see how things go.
2. Work Out in the Gym Several Times A Week
at the YMCA
I don’t enjoy it but I know it’s good for me.
3. Not Get Injured Again
Injuries suck.. both mentally and physically.
Do I need to bubble wrap myself?
4. Run a Sub 27:00 Brooklyn Half Marathon
2023 race (in the rain) and post broken foot.
Pride?
Yes, but more importantly, it allows me the flexibility to run the NYC and Brooklyn Half Marathons in 2025 as well as the NYC full marathon (if I so choose.)
5. Complete My 3rd NYC Marathon
and actually enjoy it.
as I did in 2019…
Happy Running! What are 5 things that you want to accomplish this year? Please share.
My First 5K and More... 