While a recovery week was already built into my training this week, I didn’t expect this sort of recovery would be what was required. Last week, I mentioned my dramatic fall at the end of Saturday’s tempo run. When I wrote the log, I didn’t realize how serious my injury was, or how slow recovery would be. I expected that I’d be back running in no time, ready for my easy 14-miler on Saturday. Unfortunately, recovering from a concussion is an ill-defined process, and much more complicated and slower than I anticipated.
Monday: After a complete rest day on Sunday, I did 30 minutes on the stairclimber at the gym (which felt fine), but pushed things too much on the elliptical (too bouncy). I felt rotten the rest of the day, but still managed to be productive at work.
Tuesday: Complete rest. After pushing it too hard yesterday, I knew I needed another day of recovery.
Wednesday: I felt amazing all day Tuesday and great Wednesday morning, so I did 3 easy miles in the morning. I felt good during and after, and did 175 wall-ball squats in the afternoon (low impact). Felt great and energized.
Thursday: Because I felt fine after yesterday’s miles, I did six miles today. I’m trying to keep things really slow, but had to keep slowing down to stay at a 9:00 pace or slower. Felt really good during the run and even better after. Tons of energy, which probably has a lot to do with all of the non-running I have been doing this weekend.
Friday: Woke up with a little headache that got better with coffee and breakfast so I headed out for an 8-mile Cherokee Park loop. I finally gave up on trying to stay slower than a 9:00 pace because I felt like trying to slow down was moving me away from my natural gait and causing more bouncing. I settled in at around an 8-8:20 pace (on the inclines) which felt really good. I was having a little quad soreness from my 175 wall balls on Wednesday, but running felt good overall.
However, later in the day on Friday I started to worry about the headache and headed back to the ER for a CT scan. All was clear, but I was told to take it easy for the rest of the weekend. No 14 miles for me this weekend.
Saturday: I am cleared to stationary bike and row, so I did 90 minutes of biking (to try to equal the cardio effort I would have gained from a 14 mile run which would have been 2 hours, but just couldn’t make it because I was bored out of my mind). It felt good to be active without hurting my brain. CrossFit in the afternoon: 10 mn: 10 pull-ups, 10 standing presses. Strength: Deadlifts and Lunges, 35 pounds.
Sunday: Similar to yesterday, I wanted to try to mimic the workout I’d had planned for the day but I wasn’t feeling amazing (I think it is side effects from the tetanus shot they gave me Friday) so I went for a 4 mile walk and then did a quick CrossFit workout before meeting friends for brunch. CF: 7 mn, 1 push-up, 15 kettle-bell swings. Strength: Squats & biceps, 25 pounds and 15 pounds.
Totals: 17 miles. Sad face. But I’m feeling good and ready for what will hopefully be a good training week to come! However, I did get in three CrossFit workouts, which makes me smile. I am going to treat this recovery time back to running as an opportunity to build my strength and functional fitness.