Yesterday morning, Matt and I headed to Georgetown for our first kickoff meeting with PR Training. After I found out I was going to be the Cherry Blossom Social Runner, and I would get to participate in the training program, Matt decided to sign up for it as well so we could train together and work on building up our speed (something that we lost a bit of during marathon training). We also both felt that we were at a point in our running where we could really benefit from working with a coach, learning how to do track workouts, and revisiting some basics with the recent injuries we’ve battled.
Our kickoff meeting yesterday was held at 33rd and Water St. (although for anyone joining in still, next week we will be at 34th and Water St. in Georgetown), and we had a great time meeting Coach T and learning about the training program itself. We covered some of the basics (like not running with music since it can be dangerous for you and other runners around you, particularly during a race or a group run), which was great because there are a ton of new runners in the training program! I always love seeing more people getting into running, and it’s really inspiring to watch everything click for new runners.
Following the (very cold!) meeting, the group went out for an optional run down to the Lincoln Memorial and back. At that point I headed to work but Matt went out with the group and did 6 miles before meeting back up with me at my office. From everything we talked about yesterday, I am really looking forward to training with PR. Coach T has a lot of energy and excitement, and I’m looking forward to getting my butt kicked by her once I’m able to start running again!
I will admit that being around so many runners, it was really hard to not go out and give the run a try. But my knee is FINALLY feeling better after Florida (it spent almost 2 entire weeks causing me pain while walking) and my body is really starting to feel strong. I can tell that my exercises are getting easier, which makes me feel good about my progress. My next PT appointment is on Wednesday and I am eager to hear what my therapist has to say (pretty please let me start being more active!!!).
Last night we received an email with all of our information for the training program, including the various plans for each level, recommended stretches and core workouts, an overview of the entire program, and all of the contact information we need. I spent a lot of time looking over all of the documents today and decided that if I was healthy and starting the training, I would put myself in the advanced category. However, since I’ll be coming off of an injury once I get into the training, I think it’s smarter to start in the intermediate category and then see how things go from there.
With that in mind, I used the training plan as a guideline to create my own workout plan for the week…doing exercises I am currently allowed to do (though it’s getting harder and harder to resist the temptation to try running…have I ever mentioned that runners make terrible patients??). So here’s what I’m looking at:
Monday: Rest day with stretching and PT exercises
Tuesday: 30 min aqua jogging, core workout, and PT exercises
Wednesday: 30 min biking, core work, and PT exercises
Thursday: 30 min biking with 4 x 800 aerobic capacity (90-95% max heart rate), stretching, and PT exercises
Friday: Rest day with PT exercises
Saturday: 30 min easy biking, core workout, stretching, and PT exercises
Sunday: 50 min biking, stretching, and PT exercises
Some of my PT exercises I’m supposed to do every day and some I’m supposed to do every other day. The ones I do every other day I have split into 2 groups so I alternate days. I’m doing my best to do these every day so I can keep progressing up the rehab ladder. Additionally I’m going to take the list of recommended core exercises to my therapist on Wednesday and go over which ones she thinks I can handle right now with where I am in my recovery. I’ll also be adding in the extra stretches that PR recommended to supplement everything else I’ve already been doing, and I’m going to see if there’s anything else I can be doing at this point.
I’m also going to try aqua jogging this week (and try not to drown!), which I’m going to mix in with my biking workouts. Thankfully Victoria is going to help me navigate the pool tomorrow! Between these two cardio exercises, I’m hoping to be in decent shape at least by the time I can start running. I’ll be doing my workouts the same length of time that I would be running and attempt to gauge the same effort level. Fingers crossed I can make it all come together in time!
And now I’m off to do my PT and get to bed…I have my first workout for CUCB training tomorrow!
Your Turn: Are you running Cherry Blossom? How’s your training program coming? Anyone ever do aqua jogging before?
You are going to have THE BEST TIME working with Coach T!
How does she have so much energy in the mornings??? Also, that blog you sent me to read is amazing! Thank you; it’s really going to help tomorrow.
It’s all her awesome oozing out.
That totally explains it. I was looking at her website last night and realized that I had no idea what she really looked like because she was so bundled up on Sunday
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Since the CUCB training plans were free, I signed up for the emails. I haven’t run since my last 5k which was Dec. 9th and I really want to get back into it– I’m just such a baby and don’t want to run in the freezing cold.
But I have this crazy (for me) goal to run a half marathon this year. So if I want to make that happen, I need to get back into running ASAP! We will see if I stick to this, but considering I missed today’s run, it’s not looking hopeful! ha
Glad your knee is feeling better!! Good luck with aqua jogging!
That was a really good idea!! Brush off the missed run and jump back into today. Every day is a chance to find your inner runner
(and I KNOW you can do the half marathon!). It’s a lot easier to get yourself out the door in this weather when you have the right clothes. If you don’t have some good running tights and sweat-wicking tops, I would REALLY recommend getting some; they make make a world of difference right now.
And thank you! I’m nervous about looking like a moron but hopefully I’ll figure it out ok.
I’m impressed with your self restraint. Not sure I could have resisted running. I’ve always wanted to try aqua jogging but never have
I purposely wore an old pair of running shoes that have absolutely no support in them so I couldn’t run. I knew the temptation would be too great otherwise. But now with my husband getting up for the training runs, it’s getting harder and harder to not want to test things out. Especially now that my knee isn’t constantly bothering me!
I’m definitely going to post about my experience with aqua jogging but it’s supposed to be really good for runners (I think Deena Kastor uses it to get extra miles in). Here’s hoping I don’t drown!
I did aqua jogging in college during injury recover and sometimes do it in the pool with my kids now.
Keep up the good work with your cross-training. Don’t worry, you’ll be in great shape for the race.
I missed swimming yesterday but it’s up to 60 degrees today so I’m heading out for a run. I signed up for intermediate right now but may move to advanced. I’ll definitely have two days a week when I try to cross train (swim and either spin/ride outside). I found that really helped my running last summer!! Can’t wait to hear more updates from you!
It is hard!!!! I feel like I’m about to sink the entire time and I’m having a hard time not using my arms. By the end today I finally felt like I was figuring it out but it is not easy!!!
. I find that cross training helps a lot too; we usually bike commute and the giant hill on the ride home does a lot for my ability to run hills!
Wasn’t the weather incredible today??? Definitely a good day to take advantage of for running
I’m running Cherry Blossom this year and so far training as been going well. I hit a bit of a setback with some shin pain/discomfort, but I’m taking it easy for the next few days and hopefully all will be fine. This will be my first year running Cherry Blossom and I’m really excited.
Cherry Blossom is such an awesome race…I really hope Mother Nature complies and gives us beautiful blossoms to look at along the course! I hope your shin recovers quickly; have you tried stretching it? It’s kind of a hard place to stretch but if you put on your running shoes and then sit so your butt is on your heels and lean back, it’s a great shin stretch. Can’t wait to see you at the start line!
I can’t wait to hear that you are cleared to run. Looking forward to running in the Cherry Blossom with you and so many of my twitter friends.
I love Aqua Aerobics and Aqua Jogging. They were both very helpful for me when I came back after my surgery. I’ve had to lay off them both temporarily because of time constraints. Good luck! And you won’t drown!
I can’t wait to hear those words, either!!! I am really struggling to do aqua jogging properly, I feel. It tweaked my knee a bit, but I’m hoping that I can get it figured out soon.
Good luck with your training!!!