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It’s hard to believe that I literally couldn’t walk as recently as 6 weeks ago. Between now and then, I’ve made massive leaps in my recovery, and more recently, 3 sets of 10 leaps at physical therapy. I’m almost there. Whether you’re a frequent reader or you have a broken 5th metatarsal and can’t wait to resume activity, I wanted to share a few quick bullets that capture my progress since I was cleared to walk:

We've come a long way, baby!

We’ve come a long way, baby!

Mid February 2015: 5th metatarsal avulsion fracture – ankle roll (inversion) while trail running

Early May 2015: cleared to walk, cycle outside in cycling shoes, and swim without restrictions. Started physical therapy 2x week, 1.5 hours per session. Started high-intensity indoor cycling classes 2x a week, and 50+ mile outdoor rides on Saturdays.

May 22: cleared to jog, and started a 5-week progressive return to running program. Cleared to walk/run a 10k the following weekend.

Back at it!

Back at it!

May 31: raced Vineman Monte Rio – an Olympic triathlon, and completed the 10k in ~52 minutes including 6×1 minute walk breaks.

June 1-10: continued to ramp up running – incorporated walk breaks every 5 minutes, and ran at a comfortable pace with some faster (10k) pickups.

June 12-13: ran 10 miles split over 2 sessions (4 miles on 6/12, 6 miles on 6/13). Held a comfortable pace for 10 minutes at a time, and incorporated 1 minute walk breaks every 10 minutes. Consistently logged sub 8 minute miles, and ran my first sub 7 minute mile.

Week of June 15th*: cleared to resume running without walk breaks – no more than 1 hour per workout.

*Unfortunately, my big return to running this week has been derailed by a bad cold that I’ve picked up, however I’m resigned to resting instead of pushing hard and setting myself back further.

I'm coming for you, VIneman!

I’m coming for you, Vineman!

Although I haven’t run more than 6 miles in 4 months, my swimming and cycling volume is higher than it has been in recent years, and I’ve retained more running fitness than I thought I would through cross training. As it stands now, I’m on target to race Vineman 70.3 on July 12th – my realistic goal is to beat my 5:26 PR, however simply getting to the starting line with a PR in striking distance would be a huge win in itself.

Looking ahead, I’ve started to lay the groundwork for my Berlin Marathon training program, but for now, I’m only focusing on what I can do safely: if there’s one thing I’ve learned from being hurt, it’s that I’d take a lower intensity workout/additional rest days over a longer spell on the sidelines – every time.

Thanks for all the kind words and support throughout the course of my injury – I look forward to sharing great news and big results with you all soon!