Week 13 was a mix of rest and getting back into running. My ankle and lower leg has been starting to feel more back to normal, so I was hoping to get in my long run on Saturday. I still rested a little more than usual, and skipped my Tuesday run. Throughout the week, I also really focused in on ankle strengthening exercises. I think these have been instrumental to my recovery and gaining strength back in my lower leg muscles to support my ankle.
Tuesday: 2 mile walk + stretch
Wednesday: P90x legs
Thursday: run 3.1 miles easy
Saturday: 16 mile long run
On my training plan, I had a 20 mile long run scheduled for Saturday. Honestly, I wasn’t really sure how far I would be able to go, or whether my ankle would give me a hard time. After taking two weeks with hardly any running, I was hoping for something good.
Usually for my long runs, I run on a paved bike path. I like to run half the distance in one direction, and then turn around and come back. On Saturday, I decided to aim for a 10 mile out and back first (5 miles in each direction), then see how I felt to do another. After 11 miles when I took a quick bathroom & water break, I noticed that my ankle was feeling tired, but it didn’t hurt. At that point I knew I wasn’t going to make it 20 miles, but would shoot for 17-18. When I was 3 miles from my start point (13 miles in), I saw Ryan and he encouraged me to just turn around now and cut it to 16. I agreed — no reason to push it.
Afterward, I actually felt pretty good. My ankle was tired, but still not hurting. It just felt like I had done a hard run. After some legs up the wall and relaxing, I was feeling pretty good. In the evening, Ryan and I went to San Francisco to visit a friend. We probably walked about 2-3 miles over the course of the evening around town. Good to move the legs around for some recovery.
Sunday: 3 mile walk + stretch
Legs felt pretty good, but it was nice to take a walk for extra recovery. It was also beautiful outside, so we had to get out and take advantage of it!
This coming week I am going to try to get back on my official schedule with 3 days of running, some yoga, and strength…and fewer rest days. I will also be running the San Jose Rock n Roll half marathon on Sunday!
So glad to hear things are improving! Take care of it and get strong.
Sounds like things are getting back to normal! I'm sure stopping at 16 was smart and the next time you go to do 20…It will be amazing!!!
Jealous that you are doing RNRSJ!!! Have so much fun!!!
Good call on stopping at 16. Glad the ankle is feeling better and you are taking care of it. Injuries during training suck 😦
Congrats on getting those 16 miles in. I'm glad you are listening to your body and are being safe about your training with your injury. I'm keeping my fingers and toes crossed for you that all pain goes away magically 🙂 xo