Sunday, November 16, 2014

Getting back on the horse isn't that bad!

I was a little nervous about starting back into running after this layoff. Each time I take some time off for an injury, I find myself a bit fearful that I will jump back in too soon or too hard.

I did very little cardio during my 6 weeks off. Although I did get out on the bike a bit, my main focus was on hitting the gym and getting consistent with some strengthening and body balancing. 

Something new I have added into my strength routine (which was very inconsistent over the summer) is
jumping rope. When I jump rope, it isn't for a long time, but the idea is to use the legs as a team, then each side independently (one legged jumps), and then do it all over again with the rope on the ground going side to side over the rope. I want both of my legs equally strong for the trail ( and the road !) ..and I believe this is making a difference!

I've also added in a variation of scorpions where the feet are a little elevated. This works each side of my core, and I am very challenged by a set of 10 for each side.

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Since I really had no diagnosis for my foot besides some googled guesses, I've played it pretty safe. The first run back was only 10 minutes, the second 12.. after that I might have added a half of a mile. 

The main idea is to add time/distance incrementally and then reassess during (and the morning after) each run. If no big red warning lights go off, I feel free to add another 5 minutes or so, or hold it steady at the last distance I covered. I feel very confident to run ~ 4 miles/run this week, with 2-3 rest days.

I have had a bit of a cold with some congestion. Nothing terrible, but I'm sure it is playing in with my heart rate a bit.

My pace is incredibly sssssllllllloooooowwwww trying to stay under 140 BPM. It's made even slower with frequent stops to wrangle in my dog (who is turning to be a great running partner), when an occasional car passes on the gravel. 

The week before last, I even ventured to a "real" trail with a friend (Can you spot the trail above?)! 

I have some of the most patient and understanding running partners out there! Kristen ran at half her normal trail pace with me at a favorite nearby trail. 

 Brice Creek Trail


 Very Pretty! Kinda slick...


She's so sweet she wouldn't let me walk back so she could get some extra running in. (I think she either thought I would die from my cold, or slip on the rocks to my death, and then she'd be forced to drive my scary car with over 200k miles on it!)


Yeah.. hard on the eyes, isn't it?  



Another running partner, Emily, came out in the freezing rain to run Pre's trail at my heart rate. 
Bless her heart! She didn't know what she was in for. ☺

My heart rate would not settle down that day, and we went so slow it was hard to keep warm.


What a good friend! I will miss her when she moves.♥


So far, so good! Injury seems to be behind me. For now.. 
And, I'm happily on the horse again!



22 comments:

  1. Great friends and nice scenery make getting back to running even better! I've started wearing a HRM again - interesting, but I need to learn more. Lately, I've had some slightly chilly runs and sped up just because it was cold - for Texas!

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    1. Texas cold can cut through you! :) It (usually) does help make paces faster too, I've noticed!

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  2. So happy to hear you're getting back to it! I've missed your eye-candy photos. Gosh you live in a gorgeous place!

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    1. Thanks Marcia! It's good to be back.

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  3. Those pictures look so nice, especially because there is greenery. We have 6" of snow on the ground and it's not even Winter yet. I hope the 6 weeks of rest allowed your body to recharge and that the strength training permits you to continue running strong.

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    1. Snow already!!? Are you running in it? If so, I'm curious about your choice in footwear.

      I'm definitely feeling like the rest was a good choice. Its nice not to be worrying over "what ifs"

      It's really good to hear from you, Luisa! I hope running is going well for you ♥

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  4. Beautiful pictures Raina! I'm so glad to hear you are back to running injury free! :D

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  5. Thanks E!! I hope your training is going well :)

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  6. Ugh! My comment totally disappeared! UGH! Anyhow - so happy you're out there, out on those GORGEOUS trails! - and that life is good. Like how you're taking it easy on yourself, easing yourself back into it. That's great to hear. Keep it going.

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    1. Thanks Petra! I hate it when I lose a comment. That always happens when I'm not signed in before I start to leave one!
      I'm enjoying them while I can!! Today I think it would be too icy to run on that trail.

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  7. Great news that you can get back at it. Your conservative approach will pay off I'm sure. What a beautiful place to run. Love the photos. Nice to have some company out there I'm sure.

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  8. I hope you're right Robin! Things are going great so far.
    Running with company sure makes miles pass quickly. :)

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  9. Raina, Glad you're getting back in the saddle. So hard to come back from an injury but it will soon be a distant memory. Seriously. -Susie

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    1. Thanks Susie!! I will take that to heart coming from a super speedster like you. :)

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  10. I'm so glad you're getting back to it! After taking 6 weeks off myself, I know how good it feels! Looks like a gorgeous trail and you sure have sweet friends!

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    1. I hope your running return is going smoothly!! Thank goodness we are both back at it.

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  11. Glad you are back at it. I missed your beautiful trail pictures.

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  12. I'm so jealous... and not just of the beautiful pics... :/

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  13. Hope the slow jogging/slow build continues to work for you Raina. You have some great running partners! I like running alone because many of my partners will run one step ahead, constantly increasing the pace. Not fun! It is hard though, running slower than what comes naturally.
    Have you thought about changing shoes? Maybe the zero-drop less cushioned shoes are causing the problem?

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  14. I would love to enjoying those views! It's great you have a good trail buddy, that's sad she's moving. A good trail buddy is hard to find. I am glad you are feeling better and easing into it :) I bet that water is really cold! I couldn't imagine trying to run over the rocks at all. I would be likely to tiptoe :)

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  15. Your pictures are amazing! I want to run there! I am happy you are back on the horse. I know that feeling...the down time is blah (even though cross-training can be fun). But there's nothing like that first post-injury run when you know it's going to be OK! Hip Hip Hooray!

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