After carefully easing into exercise last week, I slightly ramped up the volume of runs and intensity of strength workouts last week. I am still sticking to a conservative plan, especially with running. Even though I’m past the acute recovery phase, I still feel some lingering effects of the C-section and general postpartum changes such as core weakness and healing muscle tissue. I’ll probably complete another week of run-walk intervals before resuming short, continuous runs.
Monday: 3 mile run/walk
Before Isla woke up, I ran on the treadmill. I complete five sets of 4 minutes run at 6.5 mph, 1.5 minutes walk, for a total of 3 miles. I feel stronger on each run – still not back to my normal strength, but at least less weak.
Tuesday: Strength training & ReCore
I lost a noticeable amount of strength during the C-section recovery phases, so I started with light weights. I did lateral band walks, monster band walks, banded squats, single leg deadlifts, shoulder presses, and reverse flyes, plus the Week 2 ReCore exercises.
Wednesday: 3 mile run/walk
An outdoor run! My mom watched Isla while I enjoyed a cold weather morning run. After a brief walk to warm up, I alternated 5 minute run and 1 minute walk. My run intervals averaged 8:25-8:35/mile, which really surprised me. All that running in the summer while heavily pregnant really boosted my aerobic fitness! This was the first run postpartum that I completed in under a 10 minute mile, including the walks. I can still feel some core and pelvic floor weakness, but the ReCore program is already helping.
Thursday: Strength training & ReCore
I completed the same strength workout as on Tuesday. While I worked out, Isla played on her mat. She is getting so strong and is beginning to try to roll over from tummy to back. At least in my case, it’s true what research finds about moms who exercise having babies with quicker motor development!
Friday: 3 miles run/walk
I increased my run intervals to 7 minutes in duration. It was unseasonably cold outside with a real feel of 11 degrees, but I will take every opportunity to run outdoors when I can. I’m really hoping cold days now don’t mean another long, cold winter!
Saturday: Walking & ReCore
Ryan and I took Isla on a short, gentle hike. For us, it was an opportunity to enjoy mild weather and see the last bit of autumn leaves. Isla naps better when she can get some fresh air, so that’s an added motivator to get out each day.
Sunday: Rest day
How was your week in running?
Have you ever used run-walk intervals for building back?
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