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Recovery Monday

Monday, March 11, 2013

It's been a tough day. I woke up this morning with a sore leg from yesterday's run, and could barely walk. My morning routine usually includes some light jogging up and down the hallway while I wait for the microwave; that was out of the question today. My streak of 10K steps per day looked doubtful.

My morning chinups were not affected by the sore leg, and I could do pushups if I was careful about how to get into and out of the plank position. After warming up with my usual pullups and pushups, I could walk around the house; but I still felt that leg with every step.

This carried forward to the work day. Monday is a day at the office, which is usually good for getting steps in. But with a leg that hurts, I naturally don't walk around as much as I otherwise might. Got to the lunch period, and I was about 1000 steps behind where I usually would be at noon. Went out to walk anyway, to defend the streak of 10 minutes of exercise.

I was slow. My pace started at about an 18 minute mile. But I kept it up, and warmed to the walk. I still felt the leg with every step, but it muted down from pain to discomfort, and I ended up walking 33 minutes at an average pace of about 16 minutes per mile. That's "about" because much of the walking was downtown between tall buildings, where the GPS is less accurate. I didn't want to walk the river trail, because I wanted to be closer to the office if I had to quit early.

In the afternoon, the leg got stiff again every time I sat down to do office work. There weren't as many trips downstairs for tea, because going down stairs hurt. (Up was uncomfortable, but not as bad as down.) I had visions of an extended period of not being very active, as I had about this time last year.

Shopping after work added some more steps, and by the time I sat down to record my evening snack the pedometer read 10010. The 10K step streak lives. Many of those steps were gentle, low powered, slow steps; but that's okay for today. The value of the 10K step streak isn't in getting great exercise every day; it's in eliminating days of total slothfulness. A mostly rest day today is a Good Thing.

Tomorrow is Tuesday, normally a running day. The sore leg feels much better this evening than it did this morning, but running tomorrow looks doubtful. If running is contra-indicated tomorrow, it won't happen till Thursday. From a recovery standpoint, that might not be such a bad thing. I've been the route of running with inadequate recovery, and the results weren't pretty.

Sometimes, life is like this. To maintain my weight, I have to adapt. Today's major adaptation was trimming the calorie range for the nutrition tracker, as it appears I won't be getting as much exercise in the coming weeks as I did in the recent past weeks. That's okay, too. The calorie range had been at its all time high since tracking, and I know how to eat on less than that. Just have to be ready to adjust again, one way or the other, in case I estimated the adjustment wrong this time.

I will run again. Before I do, I will be able to walk vigorously again. The stiff leg is an inconvenience, not a death sentence. And it definitely isn't an excuse to gain a bunch of weight back. It may, however, be a good motivator for getting to bed on time. Injuries require adequate rest for recovery in a reasonable amount of time.
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Member Comments About This Blog Post
    A new SparkTeam? Gimpy Runners Who Must Make Adjustments to Their Activity and Eating?? I have a feeling there'd be a lot of members emoticon

    Hang in there and take care of yourself!
    1902 days ago
    Congratulations on continuing the 10 minute and the 10k streaks!
    1902 days ago
    I hope your recovery is swift and full, and I applaud you for doing what's best for your body,
    1902 days ago
    Adapting and listening to your body means keeping a major injury at bay. You did the right thing. Congrats on keeping the streak alive.
    1902 days ago
  • NWFL59
    Hope you have a speedy and full recovery from your sore leg and can get back to your running routine. Glad you were able to adjust your intake to accommodate your reduced energy expenditure. emoticon emoticon Way to go and keeping your streak going!
    1902 days ago
    Life cycles, and at "our age" we have to pay attention when the body talks. Last week I only averaged a little under 8000 steps a day. I have not had an average under 10K in... I dunno, couple of years? But illness does things... and I still don't completely have my oomph back, but I walked slowly on the treadmill to make sure I got my 10K in today.

    Slowly, adding things back in... we shall take as good a care of ourselves as we can, right? Of course right! - Yenta
    1902 days ago
    1902 days ago
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