Hey, good morning everyone.
As always, I super appreciate all of the kind comments on my injury post yesterday.... so THANK YOU!
When I was looking for a training program to help me ease back into running after 3.5 months off, the one that I found was Pfitzinger's stress fracture recovery program.
It turned out to be way, way too aggressive. Two runs in and I was feeling twinges in my femur, so I took another two weeks off and started my own plan, with the guidance of the super sweet Morgan (who is RUNNING again!!!)
I wanted to detail my plan so if it works, people can look at it as an option for a recovery program, and if it doesn't I'll be able to see my mistakes in black and white.
So! I waited until I was completely without pain for about 8 weeks - I could hop on my injured leg and could walk briskly for 90 minutes without pain.
I've been running three days a week.
Week 1 - .25 mile walk .25 jog .25 walk.25 jog .25 walk and then add .25 jog if no pain.
Week 2 - .25 walk, .5 jog, .25 walk, .5 jog, .25 walk .5 jog, .25 walk
Week 3 - .25 walk, 1 m, .25 walk
Week 4 - .25 walk, 1.5 m, .25 walk
Week 5 - .25 walk, 2 m, .25 walk
Week 6 - .25 walk, 2.5 m, .25 walk
Week 7 - .25 walk, 3 m, .25 walk
Week 8 - .25 walk, 4 miles, .25 walk
Week 9 - .25 walk, 5 miles, .25 walk
It seems like painfully slow progress, but I'm happy with any little bit of running I can do.
I'm also committing to myself to foam roll after every run, and incorporate quality cross training like swimming, spinning, rowing, and yoga to help my body become more well-rounded.
Yesterday, I finished week 2 pain-free, so tomorrow I get to run ONE MILE without stopping!!!
***If I don't ever update my blog again, I'd appreciate if someone could come find me. I'll be fighting my husband and children for puking rights at the "cleaner" toilet in my house. Bring Gatorade, Immodium, Pedialyte. All four of us are pukey sick, and it's pretty much the worst thing ever.***