Being forced to the sideline with an injury is never easy, but when you have your first race “back” after significantly lower mileage and intensity for 4 months, and the race is only 51 seconds off your PR, you share what you did for those 4 months. Because, in the future, friends may find themselves injured, too, and may need some guidance for “what to do”. Catch my drift? So, save this post for when you’re injured and need a kick in the pants, because let’s be real, finding the motivation to cross-train/stay in shape while on the injured reserve list is just plain HARD.
Biggest piece of advice: find a group/workout buddy. This was the inarguably the best thing I could have done. You don’t have to be alone in your injury! You have friends! It just may take some searching 😉 I obviously couldn’t train with my normal running buds during my injury, but I COULD find a local swimming and biking group! Most cities have US masters swim teams and biking clubs with weekly meet-ups. Find a contact on their website (or heck, just show up like I did) and tell them you’re a newbie. They’ll love your tenacity and dedi
cation to learning something new and being the best you can be at “their” sport.
My Cross-training schedule during my injury. This doesn’t include strength training/PT appointments (**Also, I was able to run, but not much. I basically ran until it hurt, all the while trying to figure out what ACTUALLY was wrong. This took about 4 months. As you will see, I built up quite the cardio base. It did not hurt at all to bike and swim, so I did those a TON):
MON AM: 1.5 hours of getting my arss handed to me at the pool with the u.s. masters swim group
MON PM: hot yoga or a short/easy run
TUES AM: spin class at the gym
TUES PM: restorative yoga
WED AM: 1.5 hour swim…so freaking hard but love every minute of it
WED PM: 2 hour bike ride with a local club (usually by Wednesday night I can hardly walk after that much swimming and biking in one day)
THUR AM: rest/sleep in (thank the Lord)
THUR PM: light/easy run
FRIDAY AM: another morning, another u.s. masters group swim. 1.5 hours.
FRIDAY PM: kick my feet up and relax! It’s Friday!!
SAT: long-ish run (nice and easy for about 45 min to an hour)
SUN: either rest day or afternoon bike ride
Also, wanted to share something I’m loving lately.
Let’s talk about salads-in-a-jar. Obsessed. I make them all on Sunday and have a bunch in the fridge to grab during busy week days!
Mason-Jar Salad: How To
Makes 2 salads
1 carrot, thinly sliced or shredded
1 cup quinoa, cooked
1 sweet potato, roasted
2 handfuls of the lettuce of your choice
2 garlic cloves, minced
1 tsp coarse salt
¾ cup tahini paste
2 tablespoon lemon juice
¼ cup warm water
2 tsp chopped parsley
- For the dressing, combine all ingredients into food processor and blend until desired consistency. Depending on your preference, you may add more water or lemon juice to thin it out.
- Cook the quinoa according to the package instructions. Let cool completely.
- Cube the sweet potatoes, toss in olive oil and salt + pepper. Roast the sweet potatoes at 375 degrees Fahrenheit for 25-30 minutes. Let cool completely.
- Once ingredients are prepped and cooled, layer the salad in the jar.
Quinoa and Sweet potato
- Store in refrigerator until ready to eat!
Recipe Inspired by Topwithcinnamon.com