To sum it up, since my injury on March 3rd, I have done:
- 1 hour of Elliptical
- 3:20 of Swimming
- 2 hours of biking
- 2:25 of Spinning
- 2:10 of Weights (I did more than this, but I forget to record them every time.)
- 1:50 of Yoga
- 6:10 of Running
This totals out to about 13 hours of cross training and 6 hours of running in 16 days. I would love to see a total of 18+ hours of running in this amount of time but to see almost 20 hours of workouts makes me happy.
Looking at these numbers, I am incredibly impressed with myself. While I am very happy I was able to cross train while I was not running, I am most proud that I have continued even though I am still running. (I am known to express my hatred for cross training, so this is a huge accomplishment for me.)
In the past, when coming back from an injury, I bounce right back to running, sometimes not even taking any time off. This time, I am being super cautious. I am running pain-free in terms of shin splints. Unfortunately, my calves are still extremely tight and to prevent further injury I have decided to take it easy. I am not running every day. I am allowing myself to cut workouts short if I feel tired. And, I am icing and stretching the rest of the day so that my calves are ready for the next run.
So, now I am going to fill you in on the types of cross training that I have been busy with. As you can see, I started out with the elliptical, 2 days post-injury. I get really bored on the elliptical and unfortunately, the position of my foot irritated my shins even more. Swimming and cycling are the recommended exercises for shin splints so I decided I was done with the elliptical during this recovery period.
The next day, I joined my gym and started swimming. The first swim in the pool, again, irritated my shin. This is when I started freaking out that I would never heal. I was on the swim team in high school so usually stick to freestyle swimming and usually can get in quite a few laps. My 3rd day post-injury was the last day I felt pain so I was able to pick up the intensity in the pool and also did some pool running. I talked about pool running a few years ago, so here is a link to a post where I talk about workouts and other information.
Next, I tried biking and spinning. I have fallen in love with this form of cross training. The biking has been fun, allowing me to get outside and enjoy this wonderful weather. The spinning has been awesome because of what a great workout it is. I am not saying I am good at spinning, because I kind of stink at it. But I love how much it makes me sweat. I have been wearing my heart rate monitor to the class and my heart rate has been pretty comparable to a moderately paced run. This fact alone has allowed me to relax a bit when thinking about all the runs I am missing leading up to Boston.
Finally, I have been doing a Group Centergy (Power Yoga) class and weights. The Centergy class is a great upper body workout and seems to keep my heart rate higher than I would expect from a normal yoga class. I have been pretty sore from this class but a good sore. I have also been continuing on my normal strength training routine and finally seeing results.
So yeah, lots of cross training and reduced running. I have hit two key workouts this past week including 19 miles at a pretty good pace and a 10 mile track workout yesterday. I don't think I will PR at Boston, but I think I am setting myself up for a good race and will most definitely make it to that finish line injury-free.
And if you are interested in shin splints exercises, I highly recommend watching this video....So many exercises to try and they seem to be working for me!