It's been about 1 week since I was able to start training again! So far things are OK, but far from ideal. When you first get back into things after injury it's not easy! No doubt every athlete has been in my situation at one time or another. It's a mix of emotions, including an anxiousness to resume training, fear of re-injury, frustration about not being fit and maybe some worry about gaining weight!
So, what is my "game plan" for my return to training? Well, I have decided to follow Adam's recommendations (which are rarely the same as what I would recommend for myself!), but usually correct. He's a smart guy. So, I will go 2 months without very much intensity at all. Swimming, biking and running frequently, but never for a long time at once. And all of it in Zone 1 or 2. Especially the running. I will increase the volume gradually each week. I will add in strength training in a couple of weeks. The best time to get stronger is during a time of light aerobic training.
How do I plan to prevent re-injury? I am regularly checking in with a sports doctor and getting treated regularly by my chiropractor, Bill Wells at Urban Athlete. I am also trying to take extra care to self-massage, stretch and strengthen the muscles that were weakened during the injury. I won't run with music either so that I can pay extra attention to any niggles that come up. My runs are mostly on the treadmill, so that I can stop if needed. Or I plan a looped route so that I am never too far from home if I'm running outside.
It is a huge mental battle when you are in this state. I know I am not fit and that is stressful. But stress results in the production of cortisol and cortisol is a hormone that "breaks down" the body. So, I don't want to be stressed! I HAVE to remain positive, despite the situation. I do this by reminding myself that at least I AM able to train right now and, so long as I am patient and don't try to do more training than my body is capable of, I will get a little bit fitter every day. My race season won't start till next spring, so I have lots of time to get fit again. I also get confidence from the fact that I am building a solid base that will prevent re-injury in the future.
Like most competitive athletes, especially female endurance athletes (not all, but some), I am worried about getting fat with so little training! My "natural" self is about 10 pounds heavier than when I am in heavy training and in race shape. So, I know that if I eat normally and don't exercise that is the direction my weight will drift. I need to remind myself that this is OK. Any weight gain will just be used as fuel for when the training ramps up again. I have never had any issues putting on muscle or getting "race fit" (in fact, I tend to lose weight too quickly with training), so a few extra pounds is probably good for me.
Stay tuned for an update in the next couple of weeks!
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