F^3 training weeks 1 & 2 (12/11-12/24/17): my return to running after injury

Hello friends! It’s been far too long since I’ve had a running/training update…but until Saturday December 16th this gal was confined to cross training and rest due to  left IT band injury. :/

The good news is all my rest/cross training/strength work paid off and I’m back at it! 🙂 My comeback race will be the F^3 5K on 01/20/2018! I’m sad that I’m not running the half marathon like I planned, but that would not be a smart training move…Sudden mileage increases and laziness toward strength work is what got me injured in the first place.  I’m just happy to be running again! I have all year to reach my time goals- this 5k is just to get back out there! Although, at some point this year I’d like to run a sub 18 5k…not sure how realistic that is.🤔

lake views run

So, without further ado let’s recap my last two weeks of training/ my return to running. I won’t lie- it’s not very exciting 😂 My return to running involves cross training, strength work, and only a few days of running per week. Each pain free mile and increase in my strength and balance is a step in the right direction, so I’ll take it!💪🏻

Week 1: Monday December 11th-Sunday December 17th:

-Monday December 11th: REST DAY

-Tuesday December 12th: 20 min on the stair stepper, lower body weights, foam rolling, & resistance band exercises

-Wednesday December 13th: 30 minutes of yoga & foam rolling

-Thursday December 14th: REST DAY

-Friday December 15th: 20 minutes stationary bike, resistance band exercises, upper body exercises, and core

-Saturday December 16th: 1st run back in nearly 6 weeks! 2.2 miles at 7:30 pace followed by lower body strength exercises & foam rolling

first run back

-Sunday December 17th: REST DAY

Week 2: Monday, December 18th- Sunday December 25th:

-Monday December 18th: 2nd run back was 2 dark miles at 7:24 pace followed by stretching and foam rolling

2 miles in the dark

-Tuesday December 19th: 40 minute upper body, core, & IT band strength routine

40 minute IT band

-Wednesday December 20th: 3 miles at 7:15 pace followed by 15 minutes of yoga and foam rolling

3 miles

-Thursday December 21st: Lower body strength routine similar to Tuesday’s workout

-Friday December 22nd: REST DAY. Went to zoo lights and out for pizza/beers with my husband to celebrate the end of final exams with his students (he gave a little over 100 final exams Monday-Thursday, so was A LOT of grading due today ).

Processed with VSCO with g3 preset

-Saturday December 23rd: REST DAY, but did some stretching & foam rolling

-Sunday December 24th: Christmas Eve fun run of 3 miles at 7:47 pace with my husband and the running club in our hometown. We kept the pace easy because it was icy and it started to snow toward the end of the run.

christmas eve run

Today’s question: Are any of you running any races this winter? If so, are they in a warm or cold destination? ALSO, if you aren’t running any winter races and are interested in the F^3 5k or half marathon in Chicago, check out my race discounts page! Plus, then you can join me at Chicago’s coolest winter race! See what I did there?! 😂

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6 thoughts on “F^3 training weeks 1 & 2 (12/11-12/24/17): my return to running after injury

  1. I live in the South so winter is really the only tolerable time to run long races. I plan to do at least one half marathon before the weather heats up again (usually this happens in April). I’m glad you got the runs in despite the cold weather and are recovering well and doing all the strength and cross training work. You have a strong base and it will come right back and all pay off when you run the 5K.

    • Thank you Amy! 😊 which race are you running? I’m jealous you live in a place with year round “nicer”warmer weather, but the grass is always greener on the other side, right?! I bet it’s not as fun in the summer, though!

    • I was sorry to hear about your Achilles injury Ralph 😢 But, yes there is hope for you! You just have to be patient and pour your heart into both rest and strength work. I believe in you! 😊

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