To say I’ve been eager to get back into my training is an understatement. In trying to balance my enthusiasm with taking care of my ankle, I’ve been focusing on a combination of strength training and light cardio since Sunday.
I was on my crutches through Friday, and although Preston and I ventured out to a winery with some friends on Saturday, I focused on minimizing my walking and staying off of my foot as much as possible. What a perfect excuse to stay seated at a picnic table for most of the day and enjoy the views, company, food, and wine!
My first “workout” since my injury was on Sunday. Preston and I took Riley for a 5K walk on the W&OD Trail. We maintained a fairly slow pace at 18:33 since the purpose of the walk was not to exhaust myself but rather to loosen my ankle up a bit and start putting weight back on it. I experienced some minor pain in the middle of our walk, which prompted us to turn around, but the pain lessened as we got back closer to the car.
On Monday, I did 30 minutes on the elliptical followed by weight training. I focused my weight training on lower body activities that didn’t require putting much weight on my foot, as well as abs and upper body. I haven’t done a lengthy upper body workout at the gym in awhile, and boy did I feel it yesterday after spending four days on crutches followed by a fairly intense workout with the weights.
Yesterday I focused on resistance training and recovery for my ankle. After having gone through physical therapy for my ankle several years back, I still remember many of the exercises that the therapist worked with me on. I pulled out the resistance band last night, and after not having much ankle pain for the past couple of days, the 15 minutes of work I did last night brought on more pain than I’ve had for several days. I finished my resistance workout with some arms and squats, and retreated to the couch with the icepack.
Tonight’s plan: rest. If I’m going to be careful with my recovery and have any chance of running the Semper Fi 5K next Saturday then I have to slowly get back into my training and focus on resting my ankle enough in between workouts.