Last Thursday marked 13 weeks post-surgery and tomorrow will mark the 7th week of running. I've returned pretty slowly. My first week started at 8 mpw. I've added 1-2 miles per week, but I've also been cutting back on the walking, therefore increasing the intensity as well. This week I clocked out at 17.7 miles, plus 6 in the pool. That puts me in good shape for my goal of being at 20 mpw by Jan 1. My legs are definitely feeling the slow-but-steady increase, but I'm hopeful that it's just an adjustment period. I also am going to switch to running 4 days a week instead of 3, because it's starting to get tough to get the mileage in that I want over only 3 days of running. I'm going to keep doing every other day, except will add an easy day after the longer-run day. And I am very aware that I'm probably being overly careful and thinking about this way too much, but I desperately want a healthy season.
But while I've been super careful about the running, I've been slacking on the other things - namely, the foam roller and the ice. I took an ice bath after my longer run last week, but haven't managed another one since, and didn't ice after running yesterday. Last night I had my first foam-rolling tennis-balling session in quite a while, and it was teeth-clenchingly, eye-wateringly painful. I need to be doing that every night - and after a few days, I know that it will feel amazing. Suck it up, self. This is the easy stuff.
I found a yoga class that I like, and I've been trying to plan the first month ($50 unlimited) for a time when I can maximize it, but I think I just need to suck it up and go. As long as I go more than 3 times, it's worth it, so I shouldn't stress about being out of town for 3 days during my intro month. Although I probably shouldn't go until my disgusting knee heals, as I can't kneel down on that side because I'm still bruised.
And, one gross question. What causes this?
Please don't say "shoes that are too small" because a) I wear running shoes a half-size larger than my regular shoes already and b) I bought 2 more pairs of the 2150's when they were on sale at Sports Authority and threw out the receipt.
And finally....the weekly wrap. It's been a few weeks since I've posted one (oops).
Monday: 1:10 lifting (legs), 35 minutes/1500 yards recovery swim
Tuesday: 40 minutes lifting (arms/chest/back), 32 minutes/3.4M run, 20 minutes/2.2M elliptical
Wednesday: 60 minutes lifting (L), 20 minutes/2.25M elliptical
Friday: 50 minutes lifting (a/c/b), 1:18/8.3M run (in 2 sessions, one at PT), 60 minutes/6M pool run
Saturday: 40 minutes/2100 yards swim
Sunday: 58 minutes/6M run