Post-Marathon/Injury Recovery: Week Three
Week three of recovery was a good one. The podiatrist examined my right foot and cleared me to remove the walking boot. I’m now in running shoes full time for the next two weeks. Matching shoes – great progress! Foot muscles are adjusting to no longer being immobilized; however, there’s no pain walking, exercising, or using stairs. I’m also cleared to return to yoga, spin class, and elliptical workouts. An X-ray in two weeks time will show if I may be able to ease back into running. Fingers crossed.
Monday: Deep Water Running for 45 minutes. Fairly certain every ounce of me didn’t feel like going this evening. Didn’t sleep well night before (4.5 hours) and was tired all day. But knew best thing for me would be to go to class. No regrets. It’s these workouts that help me stay in shape until I can run again.
Substitute instructor, same format as last week: warmup, form drills (four types), cadence drills, sprints, cool down.
Core work for 30 minutes. Did abdominal work based off Body Conceptions workout.
Wednesday: Deep Water Running for 45 minutes. Same routine: warmup, form drills (four types), cadence drills, sprints, cool down.
Tonight, one woman and I left everyone in our dust (waves?) during sprints. We beat them all, and by far! Oh, you didn’t know we were racing? It’s always game on when it’s called a “sprint”!
Thursday: Stationary bike for 19.3 miles in 50 minutes.
Core and Glutes for 40 minutes. Crunches, ab work, leg lifts, etc.
Friday: Rest day. Off day from the gym, but did the most walking I’ve done in three weeks.
Saturday: Stationary bike for 18.3 miles 48 minutes. Followed spin instructor video for about half the ride. New Age music and funky flashing colors behind him got to me. Unplugged and put on my own music. Finished with a small puddle of sweat on the floor…finally!
Core and Glutes for 40 minutes. Various crunches, leg work, and stretching.
Sunday: Rest day.
Weekly Totals: 5 hrs 58 mins; 60 miles on stationary bike.
See all weekly workout recaps here.