I am slowly ramping my mileage back up after recovering from an Achilles tendinitis injury back in early January – probably the longest recovery I’ve needed from a running injury yet. I got a chance to talk to author Matt Fitzgerald in April (I’m going to be in his new book!), and he mentioned that his AT injury sidelined him for two years, so this injury is no joke. Given the length of time I took off from running and desire to avoid re-injury, I ramped up much more slowly than I have in the past – weekly mileage started at 12 miles 5 weeks ago, then 12, 14, 13, and 16.5 this past week. I did no speedwork the first 4 weeks, and introduced a short speed workout last week. Here’s how last week’s miles went:
Mon: 6 X 400 meters on the treadmill – I did a one mile warmup, then 400 meters around an 8:10 pace, followed by 400 meters of walk/ jog recovery. Finished with a half mile cooldown. The last two intervals felt tough, but doable.
Tues: rest day – had to travel for work
Weds: XT day – Body Pump in the morning, followed by a cardio dance class at Kazaxe with a friend at night.
Thurs: 3 easy outside (9:14 pace)
Fri: Zengo cycle class
Sat: 6 miles outside (9:34 pace) – this was a tough run; it was about 75 degrees when I started, and I didn’t bring water because there’s a water fountain around 2 miles in on the path. The water fountain wasn’t working, but I decided to keep going since I wasn’t thirsty yet. As the temps rose into the low 80s and the sun came out, I didn’t feel good so I took frequent breaks during the last 2 miles to cool my body temp down. Definitely carrying water for any runs over a few miles from now on! I went rock-climbing with a friend later that day for a little upper body exercise too :)
Sun: 3.5 miles on T/M (10:13 pace) followed by some yoga