So — where was I? Oh yeah, last time we talked it was all about Week 3 (run 5, walk 2½, four cycles, 30 minutes total) kicking my ass. Onward and upward from there. I threw in two extra Week 3 sessions and then moved on to Week 4 (run 7, walk 3, three cycles, 30 minutes total). It’s going great, and the brace has kept my knee in good shape.
I started last Sunday with the new regimen.
It was hard, but for some reason going from 5 minute runs to 7 minute runs wasn’t as difficult as going from 3 to 5. I think it’s a psychological thing — we’re running on a quarter-mile track, and moving up from 3 to 5 minutes meant I actually had to break the 1-lap barrier. (Yes, my pace is really slow. When I’m in serious walking mode, I can go faster, but Dr. Renée assures me I’m getting more benefit from the slog jog.)
Tuesday’s schedule was like something from Jennifer’s life — I rushed from a work meeting to a PTA meeting, had to leave early to pick up a sick child, rushed to pick up another child from Girl Scouts and take her to a music class, and barely had time to run before heading off to another meeting. So I wasn’t paying any attention to the weather, other than noting that it was in the low 40’s and getting dark when I got to the track. Yeah, the wind was blowing about 50 miles an hour, and the temperature was dropping like a stone. Brrrr. It took a while to thaw out.
Thursday I pulled a muscle in my back at work — still not sure how that happened — so a combination of fear of making it worse and crazy schedule kept me away from the track till yesterday. I was planning another day of 7/3, 3 cycles, 30 minutes total, but I discovered to my surprise that I had pretty easily run 9 minutes on the first round. So I did another 9 and ended with 5, with a little walking thrown in, once again for a total of 30 minutes. I guess tomorrow will be a Week 5 session: run 8, walk 2, 3 cycles, 30 minutes total.
The pulled back muscle is still a little sore, but nothing like previous back spasms I’ve suffered. I think it’s the combination of aerobic exercise that pumps lots of blood to the muscles and all the stretching (essential for any exercise program), but I’ll defer to Dr. Renée for an official explanation.
DH continues to outpace me, but that doesn’t stop me from feeling like a superhero, or maybe Rocky, every time I finish another run.
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Click here for the Ease Into Running plan if you’re interested. Don’t forget to warm up, cool down, stretch, and take care of your joints. Blues reader Helen passed along this list of joint-friendly foods: berries, ginger, avocado, flax seeds, omega-3-rich fish (like salmon and tilapia), and soy. Yum!
I’m proud of you!
Yeah!
Your pulled muscle recovery explanation sounds as good as something I would make up, so stick to that one.
Thanks, y’all! I can’t take credit for coming up with my explanation; most of it came from a physical therapist I saw years ago for a shoulder problem. Good to know she was right.
You rock, Kathy!