Recovery week 2

Today is day 2 of my week 2 or 2.2 as its referred to in my training log.

Yesterday I started back into my upper body routine, which is made up of

6X30 pushups,

6X35 situps

3X20 dips,

3X6 chinups knuckles out

3X6 chinups knuckles in.

I found that I had to do the pushups with the dorsum (back) of my left foot flat on the floor as it was causing me pain to do them the regular way on my toes.

This is done three times a week, Mon, Wed, Fri.

Its been 2 weeks since I did this and have to say I found it a fair push.

I had previously spent 10 weeks building up to this level, and feel that starting back at the same level is achievable.

I've decided that this week will include Yoga on Tue and Thursday.

I'll do this at home myself from a book. (Its cheaper)

Found myself a little down over the weekend, and have attributed it to not being able to run.

This passed pretty quickly, but would hate to feel like that all the time.

Definite Improvement

So I'm one week post injury now!

Its been a tough week, as I've been hobbling around on crutches until last night. Yesterday was the first day that I felt I could do without them. Was really surprised that the pain was so bad that I needed crutches, as I'd usually be the first to tell myself to MTFU!

So I'm walking with a slight limp, being cautious not to put too much weight through the foot, and pain is down to a 2/10 on walking.

Went to a hot yoga class last wednesday and really enjoyed it! Have a yoga book, so will do more of that.

Otherwise its time to do the things that I had no time for when training like college, washing the car etc.

So I'm definitely Injured.

Cool calm and collected, with an attainable goal of 7.30 per mile for my first 10 miler.

At the 2 mile mark I realised I had been carried away with the crowd and had averaged 6.37 per mile, 'ah sure lets keep this up', but that was followed by an explosion at the 2.5 mile mark.

Ok not the end of the world, I'll just slow right down, wait for a second wind and then bring things back up. I was starting to feel good again around 6 miles, when my left foot started feeling sore.

This pain increased in intensity until just after the 8 mile mark I had to stop running and walk.

I continued on and walked the last 2 miles of the race, attempting a jog several times only to find that the pain in my foot was too severe.

So now I have a stress fracture in the third metatarsal of my left foot!

How did this happen? I'm not entirely sure what was the largest contributing factor, but know it was definitely a combination.

1: Using runners which I do not usually run in.

2: Runners being too tight?

3: Having increased training volume over too short a time?

4: Decreased training volume over the previous two weeks?

5: Dehydration over the previous week?

Anyway, I'm definitely injured.

So what now? My next goal race is just over six weeks away.

For now I'm going to have to work on rest,rest and rest.

I'm going to devise a rehabilitation program for myself, to help me re-integrate, and prevent me gaining weight!

I understand that for stress fractures, non impact exercise like cycling/spinning will delay healing time, so that's out.

This rehabilitation is going to consist mainly of upper body weights, pilates and yoga!

The perfect opportunity to work on my flexibility.

Starts this evening with a 'hot yoga' class.

Wish me luck.