On Friday, I did a short one mile run to test the waters with getting back into the activity. After speaking with my doctor on Thursday, he recommended starting back slowly - and suggested a very short 1/2 mile for starters just to make sure that the pounding of running wouldn't shred any nerve or something that might be pinched in a way that could be aggrevated. I ended up going for a bit longer, because things felt perfectly fine after 1/2 mile, so I figured I'd go another 1/2 mile. At that point, I forced myself to stop, as I had already gone much further than was suggested. The plan was to do a short run on the first day, and then see how things felt the following day (as sometimes it can take 12 hours or so for an injury or something to really start showing itself). I didn't bother to time the run or get HR information because that kind of data was so insignificant to the purpose of the run that it just doesn't matter.
Saturday came, and I felt pretty good - so I decided to start lengthening the distance to build back up. Just about anyone would agree that after two weeks off with a moderate lower back injury that required several days of bedrest, continuing right back on my marathon training schedule (which would be 15 miles) is stupid. So I decided that I'll spend this week slowly building up the mileage. My running this year has been three times a week so far, but I figure with more frequent shorter runs (three miles one day, maybe five the next, then a day of rest, then maybe six miles two days in a row) runs over the next seven days, I can allow more time for the final touches of the healing process to be applied, as well as build up my endurance again.
So on Saturday I started with my three mile loop. During the run, my back felt pretty good - not perfect - but pretty good. It was obvious that three miles was probably a good distance to go with. I also noticed that while my legs weren't really fatigued, my breathing was a bit labored, and my HR seemed high. It was just interesting that it appears as though my breathing and oxygen absorption seemed to be set back further then the muscles in my legs.
Total Distance: 3.04 miles
Total Time: 27:14
Avg HR: 169
Saturday evening, I spent a lot of time sitting, as we went to a friends wedding in Connecticut. I ended up having to take some advil, because my hamstrings were tightening up and causing some discomfort - so I'm definately glad I didn't go further than the three miles.
This morning (Sunday) I awoke and although my back was stiff, it seemed to have fared well with yesterdays run - as it certainly didn't seem any worse off for the effort. However, considering the fact that post-run on Saturday I experienced a little more discomfort than I was anticipating, I decided to hold off on my original plan of doing five miles today, and just repeat the three. Depending on how tomorrow goes, I may either end up taking a full running rest day, or do the five miles.
Total Time: 27:52
Total Distance: 3.04 miles
Avg HR: 165
The HR is high for both runs, but then again, both days it was mid-day at a time of year when the weather is getting hotter (into the 80's). So the heat accounts for some of it. The majority, though, is just the fact that I haven't run in two full weeks - or done any sort of exercise at all. I'm sure the HR will come down, but it'll likely take a week or two. I'm less worried about that than I am the ability for me to run without aggrevating the back too much - as I believe I'm finding that the healed injury is tighter and less flexible than it was originally. So I won't be surprised if it ends up taking a month or more for any minor soreness to go away.
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