I've been running for about 14 weeks now and just experienced my first set back. I was doing a 10 mile run and about mile 7 my foot started to hurt on top. I finished the run, but by that evening my foot was swelling and bruising. So I cut my miles the next week to 20 and wore my old tennis shoes instead of my Vibrams. Then I started thinking that I really need to cross train more. So I called up my friend/trainer that teaches Crossfit classes. I decided to start slow and only go once a week. I went today for the first time since the end of December. Yikes! Crossfit is not something to take a break from. I was dying! Our workout looked like this:
5 minutes on the rowing machine- I did 1083 meters
Warm up: 10 wall balls (this is throwing a medicine ball up the wall, catching it and dropping into a full squat) 12 # ball
10 pull ups (being away so long I used a blue band for 4 rounds then green for the last 3)
Yes 7 rounds for time was the warm up! It took me: 12:40
WOD (Workout of the Day):
1 mile run
100 sit ups
100 ghg back extensions
1 mile run
It was the first time I've ever done a crossfit class and said "Yes, we're running!". I knew my muscles couldn't take much else. My time on the WOD was: 31:47.
So while none of my times were impressive, it felt good to get back there and get a great workout. I'm still not sure if once a week will even be beneficial, but it's all I can squeeze in right now. I'm hoping it will help my running. Time will tell.