Sunday morning I had planned on heading out for a longish run. After doing 5 miles on Thursday with no knee pain, I wanted to try for a little further, 6 miles. As I got my gear ready and taped my knee, I could feel a nervous feeling creeping up. Was Thursday a fluke? What if rehab isn’t working?
I started off at a much slower pace than I usually do. My thoughts were to just ease into things, nice and easy.
Mile 1 – done. Mile 2 – done. Here it comes, mile 3. Do I feel anything? How ’bout now?
After reaching and surpassing the dreaded 3 mile mark, I felt myself relax. I made it. The miles flew by. It’s been way too long since I have been able to witness an early morning sunshine while running.
Now only if those power lines weren’t in the way!
I am very, very thrilled to report I did not feel any knee discomfort/pain at all during the 6 miles I completed. My Kinesio Tape even started to roll a little during the last mile.
I’m still gun shy but I’m feeling more confident. I don’t want to have a set back in recovery that will leave me sidelined even longer. Since I have a half marathon in 5 weeks, here’s my plan of getting back into running shape.
- Stop the running jealousy and competitiveness! I will admit I was very close to meeting with a running group on Saturday morning for a 10 mile run. I didn’t want to miss out on the fun! Even if I promised myself to only run 6 miles with the group I knew I would go at a faster pace than I should be right now. For the next few weeks I’m not going to run with a group or any races.
- Follow the 10% rule. Only increase mileage 10% each week.
- Stretch and foam roll daily.
- Make cross training a priority. I have really enjoyed biking in the past month. I want to try to get in at least 1 day of cycling. I also plan on getting in one Barre class and 2 full yoga sessions a week.
- Get enough rest. Recovery days are essential.
- Be patient. I can’t expect my pace and endurance to be the same it was in early July. It’s going to take time to rebuild it.
- Do everything my physical therapist and doctor suggests. I also might look into getting a massage at least 1x/month. It’s expensive but well worth it.
- Stay focused. The most important thing to me is that I CAN run no matter if it’s 5 miles or 26.2.
- LISTEN to my body.