I might have missed the women’s mini marathon this year…but next year I’ll be there with bells on!
I’ve been making up for my break from running this past week…my break which was longer than I originally anticipated/hoped/wished it would be. The trapped nerve in my hip kept on niggling at me, though I think I extended the break slightly longer than was necessary as I was so nervous that it would come back full force; I didn’t fancy barely being able to walk again.
I knew deep down that if I was to start back running again I would struggle to not to overdo it…I clearly underestimated my own strength, awareness and smarts on this one!
Over the past two weeks I’ve hit the treadmill three times a week and completed 4 10km and 2 8km runs, completing all with a nice pace; the best of which was my 10km (6.3 miles) on Monday just gone in 51 minutes and 30 seconds (8.17 pace…)
There was a point a couple of weeks back when I thought it was just never going to happen. I decided to just go for it, listen to my body as I ran and promised myself that I would stop should I feel any real pain; by real I mean more than a niggle.
When I felt that niggle in my hip/lower back on the left hand side I stood tall, tilted my pelvis back in to where it should have been, held my core tight and opened up my stride and ran right through my anxiousness. By god did it feel good!
When I was attempting to ease back in to running, running 10 minutes here, 15 minutes there, my legs felt like a led weight. Moving from the cross trainer back to a more fluid free movement wasn’t easy, my legs didn’t know what had hit them. What I’ve come to realise is that it just takes a while to loosen up…and the time taken is different for everyone.
Some people can jump right out the door or on to a treadmill and get in to their stride without a second thought. For me it takes anywhere between 10 -20 minutes to feel at ease; it really just depends on the day, how much stretching I’ve been doing, how rest I’ve gotten, what weight training I might have done beforehand…
Or the real killer…how many burpees have whipped my ass in near numbness in the days previous! (I’m still loving Tina’s Burpee Blaster Workout!)
What I have noticed is that my legs feel a hell of lot stronger than they used to thanks in both to the weight training and the rest. I’ve promised myself that 3 runs is my weekly max and so I’m still hoping on the cross trainer, keeping up the weight and strength training and making sure to attend at least one spin class a week; everyone needs to be a complete sweaty mess on a minimum of one day a week and spin never fails me!
10km is by far a lot less of struggle and so much less daunting than it used to be. I’m yet to hit the pavement though I think it’s something I might tackle over the forthcoming long weekend. Slow and easy as the extra pounding and pressure might not be so readily accepted by my body.
So here’s my new go to 10km treadmill workout…I’m not sure if you could call it HIIT but in parts it feels like a good sprint and it’s otherwise a steady strong job that’s maintained throughout. Maybe a half marathon isn’t such a fantasy after all!
|Minutes||Pace KM||Pace Miles|
|Repeat minutes 2-27 for 10km (6.3miles)|
I’ve learned to trust, listen and look after my body; god might have given me two legs and I may have the power to run with them but it’s something I will most definitely not take for granted here on in!
Did you ever suffer from an injury that changed your outlook on your fitness goals/routine? [/donotprint]