Happy Saturday!
We are getting a quick workout in this morning and then we will start our drive down to North Carolina. I am so excited to see family and spend a week relaxing.
I have spent the past two days furiously getting ready to head out of town after we figured out our plans. Even though I knew it was coming I was completely unprepared.
I finished up the Christmas shopping, wrapped almost all of the presents and baked like crazy.
I decided to make:
Peanut Butter White Chocolate Cranberry Cookies
Oreo Rice Krispie Treats with White Chocolate and Cinnamon Toast Crunch Topping (whew! – I made these up)
Cinnamon Streusel Coffee Cake
This is my father-in-law and Wes’ favorite cake so I thought it would be perfect to bring down for Christmas.
None of these are low calorie or healthy in any way but that’s what the holidays are for right!?
I thought today would be a good time to do an update on my stress fracture recovery.
We are now 14 weeks in from when it all began. It has been a long road and I am thankful that I am progressing. It may not always been as quickly as I would want, but it is in the right direction.
Running Progress
As you probably know if you are a frequent reader, at 14 weeks I am slowly running again.
Around week 10 I started slowly incorporating running intervals back into my workout routine. I ran 3 days a week for a few weeks and then attempted to take it up to 4. After on week of four running days I felt like my body was starting to give me warning signs. I ignored it for a few days, but they weren’t going away.
Last week I backed down my running to two days per week. It has been tough because I just want to keep progressing but I knew it was what my body was needing.
I will be continuing the two days per week until we are back in town after Christmas. A lot of healing can take place during two weeks so I am hoping that at that point I will be ready to start upping it slowly again.
It is a slow and steady progress but I know if I keep at it I will come back.
Cross Training
I have been continuing my cross training. I have turned my focus to primarily spinning at this time. While there is a lot of benefit I could get out of swimming as well there are two reasons my focus has changed:
1. It is cold. Honestly, my body is just not really looking forward to getting in a cold pool when it is so cold outside.
2. I need to focus on cross training that helps build my leg muscles up. Swimming is great but due to the injury I have to float my legs and that really isn’t helping much.
I have found that spinning helps to keep my endurance up and I have already started to notice a difference and improvements in how my body is responding.
Currently I am averaging about 5 cross training days a week. I will also cross train on my “running” days but for shorter times.
I take 1-2 rest days a week and normally just go off how my body is feeling. I will sometimes use a rest day for a slow walk or something that doesn’t take my effort.
Diet
If I get nothing else out of this injury I will always be able to thank it for what it has taught me about my diet.
A few weeks ago I mentioned that I used to be in a crazy cycle of disordered eating. It wasn’t good for my body, my future, or my running and after some tough love from my husband I realized it was time to make a change.
I have turned my diet around completely. Is it perfect? No. I have learned that diet is more than just food it is about keeping my body strong and healthy and about making smart and nutritious choices for my life. There is a time and place for things that aren’t good for you, and in my opinion everything can be enjoyed.
I have found what works for me. I can tell a huge degree of change not only in my moods but also my workouts. I feel better, my skin is better, and I finally don’t feel like I am suffering through day to day.
Running Changes
Over the past week my husband and I have begun to discuss what my running will look like when I am back. Even though I know I have a ways left go in my recovery I think realistic expectations are very important when I do start running again.
I have learned the hard way that high mileage every single day is not going to work for me. No matter the stress in my life, how bad I want to run, it just isn’t worth the risk of injury. There has to be some changes made.
We have decided that I will be lowering my mileage substantially. I will do two “longer days” (not yet determined the amount but less than 8 miles) throughout the week and then two “shorter days” (less than 5). On the days when I am doing shorter days I will also incorporate some sort of cross training. Of course, I can still have my long run on Saturday or whatever day it ends up being but the important thing is managing the weekly running.
The big change I am making is continuing cross training at least 3 days a week. It will be no where near the amount that I am doing now, but it needs to be continue to be a part of my weekly workouts. I truly believe that my body needs this to keep it from getting injured.
Again, I have a ways to go and everything can change but I wanted to make sure I knew realistically what I can do and where I need to be. I have to stop taking the “easy way out” and skipping the important things: cross training, stretching, and weight training. Those all have to be an important part of my routine.
There you have it! That pretty much summarizes where I am at week 14 of my stress fracture recovery. It has been what seems like a long road and it is not over yet, but I am progressing and learning a lot of very valuable lessons!
Have you ever had an injury that kept you from running at all?
What do you think your body needs to keep it from getting injured?
I don’t know much about running….not like most blogs I read where you guys are amazing….but, I have learned my body responds so much better when I eat healthy and leave processed junk out. (Yep, the kind of stuff I am “in over my head” right now…so with that said I am trying to watch it but, letting the stress of bad eating go until the holidays are over)
New Year New thinking….this year will be the year to conquer that sugar binge…
Agreed I have seen how much better my body responds as well to eating clean! This time of year is tough and I definitely don’t restrict just try to eat smaller amounts of it instead of binging which I Used to do!
I had to take 8 months off for 2 torn knee ligaments and another 6 for a torn plantar fascia only 6 weeks-ish apart (PAINFUL!) so I was out more than a year with zero running. You’re being smart so even if it’s obnoxious, you’ll get back and be stronger than ever for all that cross-training effort!
Wow! That’s tough! I am glad you are back, yes I am really trying to focus on slowing down and doing this right now 🙂
I think your plan is great…I have been running for decades with no real injuries, and I attribute that to a plan like yours. I used to just run, all the time, but then I realized that I had some muscle imbalances and couldn’t do any pullups, etc…I started cross training and I’m a lot fitter than when I only ran. Plus I wanted to run for life, even if it was just a couple days a week. I think your approach is very smart.
That is a great point! I too want to run for life, and I need to treat my body like that!
I think it is great how you have worked on your diet! I remember how much I had to learn when I first lost all of my weight so many years ago (years before the web!) … and how many stupid things I did. I know for many ‘balance’ means skipping breakfast to have a bunch of your Peanut Butter cookies!
It is also great that you slowed up your progress. I think this is the most detail you have given about your over-fast comeback to running recently. It is hard when you feel decent to keep it under control. Good thing you listened to your body and are keeping it in check.
I also think it is interesting that you and Wes have been discussing your distance for training. Are you considering focusing on different race distances as well?
I have been seeing more people questioning the marathon as some sort of ultimate goal lately. It has gotten to where everyone who is a runner is doing them, even if they don’t really like that distance. For some it is like running a full marathon makes you more of a runner than a half or 10k or 5k. Of course that is nonsense, but you know how these things go.
One of my goals this winter was to stay in ‘run a half marathon tomorrow’ condition – and since I run at least one 12+ mile distance per week I feel great about it. I personally love the marathon distance, as well as the half. But everyone is different and we should focus on what works for us rather than what we think we are supposed to do …
Safe travels!
The diet is a constant learning but I love it! I am finally realizing what works with me WITHOUT restriction!
I for sure what to continue the marathon distance. It is my favorite but training 10+ miles per day especially during the week just doesn’t work with my body. I will still do marathon workouts and long runs on the weekend, I just will lower my weekly mileage. I just think it is the best way that my body can recover and perform at it’s best. I’d love to run other distances as well but marathon will always be my favorite!
Of course, I’m most excited for you on all the changes in your diet you’ve been making. That’s so wonderful!!! I think your return-to-action plan sounds great … good for you for realizing that high mileage every day doesn’t work for you (me either!) … even if you “want” to do that. Sounds like you’ll be getting on the road soon – travel safely!
I sure hope so! Sometimes you just have to realize what works for you! Thanks Megan! 🙂 Enjoy your holiday!
You’re doing the right thing to include cross training and weight training with your lower mileage in running. I’ve needed to run less lately, too. I’m glad that I like to ride my bike!
That is a good thing! I do enjoy biking but wish I could bike outside more.
I was injured after a half marathon in Oct. 2012. It took me 6 months to heal and be able to run normally again. Then I overdid it and now have tendinitis in my foot. Have taken a lot of time off because I do not want to be out for another 6 months. I did not run once in 6 weeks. That was the longest stretch in years . This second injury has taught me that it is better to take time off and ease back in slowly. Now that I can run again, I never do more than 5 or 6 miles. I prefer to be able to run short distances, but continue running, than longer distances, and be injured. the injury has forced me to find other fitness activities, though I miss being outdoors. Good luck and listen to your body !
I’ve also discovered the magic of cross-training this year. My first two years of running I was incredibly lucky and remained injury free but I am now returning slowly from my second injury of the year and cross-training is the only thing to have kept me sane (and retain any strength and fitness!)
And WOW. Peanut butter AND cranberry AND white chocolate. YUM! 🙂 They would not last long here!!!
The only injury I’ve encountered since I started running is plantar fasciitis, which kept me sidelined for a few months (luckily in the winter). But like you, I’ve learned that the best way for me to remain injury free is by keeping my mileage lower, other than my weekly long run. Unfortunately, I’m still working on the cross-training aspect of things. I’ve incorporated yoga, Zumba, and step classes into my routine in the past, but I’m really not a big fan of weight lifting. 🙁
Yes I am having to learn how to cut down my mileage too! I just don’t think SUPER high mileage is good for my body, but it is all about slow and steady progress!
I am currently sidelined from a broken toe and I am so aggravated!! It’s been 2.5 weeks and it’s still too sore to go out on.
Oh no!! I am sorry to hear about your injury! I hope you get better soon!