Saturday, June 28, 2008

The Slow Build

When I last posted I was threatening to get up early the next morning to get my 2.5 mile run in. I am happy to report that I did get up and got it done before work. Go me! Later that day the physical therapist had me run a mile on the t-mill. I haven't run on the t-mill since then, June 11. It has been all outside running for me. I am a happy man.

I have been taking it very, very slow and easy getting back into this. I seriously cannot figure out how I had the time to run, let alone blog, before the injury. Now that all the dust has settled from the bathroom remodel (I'll get pix ups someday, promise), graduation and visiting relatives, I think I can find a better balance. Or maybe I'll just ignore everything and go running!

I was able to start running the first week of June as planned. My weekly mileage totals have been low, low, low.
June 2-8 4.5 miles
June 9-15 7.1 miles
June 16-22 8.5 miles

I've even made it back to Bonelli but have limited myself to the paved picnic loop and other roads. I was able to do a fun 3.6 miler one day while my sisters and a niece walked in the opposite direction. We saw each other multiple times as I ran the loop twice for the one loop walking. At that point it was my longest run and I did it using a 4:1 run:walk ratio.

This week at physical therapy the doc told me he wanted me to ramp things up considerably to see how my leg would hold up. I didn't want to go too crazy but I did get in three pretty good runs.

Tues: 3 miles on the equestrian trail in Via Verde
Thurs: 4 miles on Raging Waters Dr and "cottontail trail" in Bonelli
Sat: 6.5 miles on Robert's Loop

I did today's long run with a 6:1 run:walk ratio. My pace has been hovering at 10:00 plus. Slow, considering where I was before the injury, but it feels good to be running. I've definitely lost some aerobic capacity and there's a lot more bounce around the middle and more chafing between the legs than there used to be. The training buildup should help both areas.

I am also the proud owner of a new "Stick" and a foam roller. I've added these to my arsenal to help fend off any future setbacks. Stretching is still an issue for me, but I'm making improvements.

9 comments:

Backofpack said...

Yay Darrell! Good to hear you are on the comeback trail!

I love my foam roller and use it after every run. I also love my Tigertail - I take it to every race (mostly because I can't fit my foam roller into the luggage, and I can't use the foam roller in the car). The Tigertail is made locally - here's a link:
http://www.amazon.com/Tiger-Tail-Rolling-Muscle-Massager/dp/B000FE82QU

Neese said...

so nice to hear you've been running! damn I know that "bounce around the middle" all too well lol. sigh. Did you catch the Eugene, Oregon track trials? the abs on those folks! sigh.

best wishes on your continued mileage building!

Wes said...

Yay! I'm delighted to see you are making good progress!!! I'm looking forward to reading more :-) (hint, hint)

Burger said...

Holy crap...just read through some of the prior posts re: the stress fracture and your road to recovery. That would be my worst nightmare but it sounds like you're dealing with it in stride.

On a more positive note...you're living my dream of running a marathon in every state! Are these organized races or just 26.2 distances?

In any case, best of luck to you and continued progress. And yes, 'The Stick' is amazing!

Godspeed my friend. Nice to 'meet' ya. Will continue to check in on your rehab back to f/t running!

Joe said...

All good, Darrell...I'm happy for you. The plan sounds solid and I know you like a plan :-)

I've been amazed at how the R/W helped my recovery...hope you can use it creatively.

Do post the pix of the new bathroom...that's a ton of work, you should show it off!!

Sarah said...

Sounds like with your methodical recovery plan you're going to come back better then ever!

Jessica Deline said...

yay for running! Slow is definitely the way to go when bouncing back!

Annette said...

Good for you for taking it slow. That's so hard to do. It sounds like it's paying off and you're making progress!

I'm also a fan of your new "toys". I have a Tigertail, like Michelle, but have also used the Stick. Love those things! And the foam rollers are so nice, too!

Bob Gentile said...

Hey Darrell Nice to see ur on the comeback trail :-) take ur time and get back into the groove....glad u got "THe Stick" works great...well I have the tiger tail but same concept.

Have a Happy 4th!!