I didn't really need to be worried though, because through the help of my PT and my own persistence, I'm ready to run again. And hey, look at that, it conveniently works out that my first race back will be my favorite race of the year! My training plan this year may look slightly pathetic and light on the mileage but I've been hurt two years in a row now. It's time to use some caution in building back to my version of prime racing form.
The plan (in convenient table form!) looks like this:
|Week 1 (9/16)||2.2 km||Lifting||Off||Zumba||Lifting||2.2 km||2.4 km & Reformer|
|Week 2 (9/23)||Lifting||Reformer||2.4 km||Zumba||Lifting||2.6km||2.6km|
|Week 3 (9/30)||2.8km||Lifting||2.8km||Zumba||Lifting||Off||3.0 km & Reformer|
|Week 4 (10/7)||3.0 km||Lifting||3.4 km||Zumba||Lifting||Off||3.4 km & Reformer|
|Week 5 (10/14)||3.8 km||Lifting||3.8 km||Zumba||Lifting||Off||4.2 km & Reformer|
|Week 6 (10/21)||4.2 km||Lifting||4.6 km||Zumba||Lifting||Off||4.6 km & Reformer|
|Week 7 (10/28)||5.0 km||Lifting||5.0 km||Zumba||Lifting||5.8 km||Off|
|Week 8 (11/4)||5.8 km||Lifting||6.6 km||Zumba||Lifting||Off||6.6 km & Reformer|
|Week 9 (11/11)||6.8 km||Lifting||6.8 km||Zumba||Lifting||Off||7.0 km & Reformer|
|Week 10 (11/18)||7.0 km||Lifting||7.0 km w/hill repeats||Zumba||Lifting||Off||7.0 km tempo & Reformer|
|Week 11 (11/25)||7.0 km easy||Lifting||Off||Gobble Wobble 5K||Easy day||7.0 km w/hill repeats||Reformer?|
I'm not setting a time goal this year, as just running the race will be enough of an accomplishment. I've already run once so far this week and it still felt awkward. I can tell my breathing patterns are getting better though because it's becoming easier to breathe into my belly while I run. I've dropped down to one Zumba class a week to better accommodate my two weekly lifting sessions because I think they're more important to developing a well-balanced level of fitness.