Even though I've been running again for a full four months since my injury, I've only done one race between now and then. Though I would have liked to have raced more (so many good March and April races!), I decided to give my body ample rest and recovery time. I think it ended up being a good decision. Not only do my legs feel great, but mentally I am raring to go! I can't wait to toe the start lines and get race season into full gear.
I have three big events in the next 25 days (aka Monster May)
5/4 - River Towns Marathon
5/12 - Delaware Marathon
5/26 - Dirty German 50k
Ideally, I'd love to PR the 50k (my current PR is 6:10). I don't care so much about PR-ing in the marathons. That is what the fall season will be for. Really, I just want to have a lot of fun this month, practice my pacing, and get some new race bling.
As big as this month seems in terms of racing, I keep thinking about last October when I ran 270 miles, PR'd a marathon, ran back-to-back 20 milers, and did a 50 mile weekend. And I did all that without getting injured. So, I feel pretty confident going into this month with regards to staying healthy. Nevertheless, injury prevention is still a top priority.
Overall, I'm pretty good about keeping an injury prevention routine, but I will be tweaking some things this month
- Right now, 5-6 nights a week, I foam roll, do a varied set of PT exercises and stretching, and complete 250-350 reps of core work. This month I am going to make sure these things are happening every single day, no exceptions.
- Last year I was all about high mileage all the time, even between and leading up to races. As nice as it is to say I've run such-and-such number of miles every month, I've realized I rather do the races and run less in between, than not even make it to the start line because I overdid it. The next few weeks will consist of a lot of short, slow runs leading up to race days and several forced recover days afterwards.
- I will also be adding in more cross training. Now that the cold weather has finally ceased, I can bike to work without my toes freezing off. The biking should also help take the edge off my calorie burning desires since I won't be running as much during the week. Who knows, maybe I will even get back to the pool.
What makes up your weekly injury prevention routine?