Last week I probably ate a higher number of Christmas cookies than miles I ran. I still ran and it was glorious, but since I am reloading my foot after injury, I’m not running too much. I’m gradually rebuilding and relishing one run at a time – even run-walk intervals for 35 minutes are wonderful after eight weeks off.
I am using run-walk intervals to return to running. My ortho instructed me to start with short intervals and then build up from there with one day between runs for the first couple weeks. My first run consisted of only 2 x 5 min run, with 5 min walking in between. Each run builds from there. I began the indoor track the week for my first few runs, then transitioned to outdoor running this past week. This was partially out of necessity, due to traveling for the holidays, and partially out of choice of wanting to enjoy Christmas time.
Monday: 20 min kettlebell workout
Ryan and I outfitted our basement gym with some new kettlebells (and soon a TRX system that he got me for Christmas)! We did a simple 20-minute kettlebell workout together. I waited one week into running to load my foot with squats and other lower body strength exercises again, so this was my first weighted lower body workout in a long time. It kicked my butt and left me sore for a couple days.
KB goblet squats
KB overhead presses
KB split stance bent over rows
KB single leg deadlifts
Tuesday: 32 run
Based on my progress the week before, I did 8 minutes run, 2 minutes walk for this workout, plus some extra walking to finish off at three miles. Ryan and I split the terrain along roads and cross-country-esque fields. It was so fun to get off road!
Ryan really spoiled me this year with a pair of running snowshoes under the Christmas tree. Now all we need is snow. Typically we get 40+ inches of snow each winter, more than enough for snowshoe running.
Wednesday: Rest day
Does cleaning a house count as a workout? It is so much more work to clean a house than a one bedroom apartment!
Thursday: 36 minute run
I really noticed progress on this run. Ryan and I ran 3.6 miles, with 10 minutes run, 2 minutes walk intervals. It’s felt absolutely wonderful to enjoy fresh air and the sheer joy of running outside again. After our run, we packed up the car, harnessed up the dogs, and drove down to St. Louis to spend time with my family.
Friday: Rest day
I had intentions to strength train, but instead Christmas cookies and beer happened.
Saturday: 39 minute run
It was surprisingly cold in St. Louis. Ryan and I bundled up for four miles worth of intervals: 12 minutes run, 2 minutes walk. Have I mentioned I love winter running? Even with the wind, this run felt so good.
Sunday: Rest day
Most of Sunday was spent driving back to Indiana. After several rest days last week, I’m ready to resume more cross-training. I also get to graduate to four days of running this coming week!
How was your week in running?
Receive Weekly Running Tips & Motivation
Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners.