Archive for March, 2010

My Mantra

“Be fit, be healthy, be fit, be strong”

This was my personal mantra back when I was a runner.  I’d have those eight words running through my head over and over as I tackled tough hills, or a tough headwind, or those last 3k of a tough 15k run. And I was fit, I was healthy, I was strong.  Somewhere along the way I forgot about my mantra, stopped running because of chronic injuries, and lost a bit of myself along the way (but managed to pick up an extra 25 lbs – boo!).

It’s been 10 years since I could honestly consider myself a “runner”.  I long for those days when a 10k run helped clear my head and the fitness factor was just a side benefit.  So many of my major life decisions were made while running on a forested trail or on a beachside path.  I considered it my “moving meditation” and it kept me balanced and centered.

Unfortunately, a bad IT band injury on my right leg slowed me down for awhile, and it was something I was unable to overcome for years and years – every time I tried to run, even short distances, the pain would return.  After 5 years of trying (including physical therapy, massage therapy, and custom orthotics), I hung up my running shoes for good.  I’ve tried other activities, but nothing makes me feel the way running did.  I’m determined to get that part of me back. 

I’ve been IT-pain free for a long time now, even with other activities, so I’m really, really hoping that I can do this.   I am having a few issues with the tendon attachment point below my left knee, but icing seems to be keeping it under control – but not overdoing things is pretty key to being pain free.   My plan is to do a very modified “Couch to 5k” program to ease my way back into things and judge how my IT band and tendon attachment point are handling the stress.

Here is my plan:

Week 1 & 2: 4:30 minutes walking, 30 seconds running – repeat 5x – do 3x/week

Week 3&4: 4:00 minutes walking, 1:00 minute running – repeat 5x – do 3x/week

Week 5 & 6: 3:30 minutes walking, 1:30 minute running – repeat 5x – do 3x/week

Week 7 & 8: 3:00 minutes walking, 2:00 minutes running – repeat 5x – do 3x/week

Week 9 & 10: 2:30 minutes walking, 2:30 minutes running – repeat 5x – do 3x/wee

Week 11+:  keep increasing by 30 seconds every 2 weeks until up to a full 25 minutes running

Every run will be followed by stretching, a foam roller (when I find one!), and icing.  I will also be doing a full body weight training routine 3x/week, as well as 1-2 days/week of martial arts.  My eating habits, while pretty clean, need some portion tweaking as well, so stay tuned for “what she ate” posts too.

Here’s hoping for a fit, healthy, and strong future!

 


Tri Training Plan: Week Starting May 10th

Monday: 350m swim & 30 min walk/run session*

Tuesday: 6.5 km bike

Wednesday: 350 m swim / 30 min walk/run session

Thursday: Rest

Friday: 350 m swim / 6.5 km bike

Saturday: 30 min walk/run session

Sunday: 6.5 km bike

*walk/run sessions will be 2 min walk/3 min run this week

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