Just Do It

API wrote: »

I had PF before as well and ended up having to stop running for a few months.

Some of things that helped were; bottle of water in the freezer and rolling it under foot.
Hand massaging the foot, pressing thumbs right into the sole and pushing thumbs along the sole of foot and side of foot near heel.
Calf stretch exercises against the wall.
Stretching calf muscles using resistance band. Wrap the resistance band around the top of the foot and pull top of foot towards you with the band while keeping leg straight.
When you are getting better stick to grass for as long as its still there
Using the 'stick' to massage lower calf near Achilles.
Friend of mine used to use a boot at night for hers but she needed to as she was training for marathon.
Running shoes with a cushion and support
Lastly, maintenance has to become part of running or it will come back either as PF or calf tension.

Thanks for taking the time to post all that advice. I'm pretty much doing all of this bar the stick on lower calf. I haven't tried the boot at night but did give the PF sock a blast for a few nights. It was affecting my sleep though so canned that.

So where are we? oh yeh, still locked down it seems.:rolleyes:


Somewhere in the middle of March I was feeling good so attempted a 30 minute run around Marlay Park. It was more out of desperation than anything else. I needed the endorphins release to get me out of a cycle of boozing and eating too much crap.

Unfort, I just wasn't ready at this stage so that put me back at bit mentally along with physically. I was still doing daily workouts on the exercise bike and that was helping a little, but had fallen off the the wagon with the stretches and S&C. I needed to dig a bit and reset myself for a couple of weeks.


I then tested 15 minutes on the local pitches then one evening in late March and I got through that. I then tried 20-25 over the next few runs on grass that also went ok.

I was now back been religious with pre and post run stretches and in a better place generally.

I'm learning as I go along what I can or cant get away with at present. I tried a 35 minute road run soon after, but I got my first reaction out of this one possibly as I didn't stretch before hand. I dialled back on grass for an easy 5k the next day and that worked fine too.


First week back I completed about 17 miles easy followed by 21 miles the next week. I will be keeping to 5 days easy running for the foreseeable future with a slight increase in the "long run" to gauge where I am. I will diall back and take extra days off whenever I feel the need. I'm aware this will be a slow burner but i have a bit of weight to shift at the same time.:)



I bought a pair Recovery/rehab OOFos flip flops. They have been a bit of game changer for just wearing knocking about the house. Anyway onwards and upwards

ThebitterLemon wrote: »

Good luck with the recovery, I find if I don’t religiously attend to my rehab I alway suffer set backs. Patience and consistency aren’t my strongest traits!

What the hell are those flip flops, link?

Thanks

TbL

pricey for flip flops but cheap for house shoes



https://www.therunhub.ie/accessories/recovery-rehab/oofos-ooriginal-sport-cloud/33983

ThebitterLemon wrote: »

Just ordered a pair of those posh sandals, if they don’t have me running a sub 39 min 10k you’ll be hearing from my lawyer

TbL

I believe that makes me an influencer.

Last 3 weeks have consisted of a slight increase week on week.
27 Miles
31 Miles
32 Miles
The ankle injury mentioned in above post seemed to vanish as quick as it came, thank fook.
I wont go into detail on individual runs, as it will bore me as much penning it as it will anyone else reading it. They have basically consisted of about 90% easy running on the pitches in the local parks(mainly Marlay)

On the go ahead from the physio, I can now include one faster type run once a week as long as I'm not on the feet too long, Ideally this to be done on grass or a track. Other instructions from Physio include 5 day max and wear good good supportive runners as much as possible. i.e. and not switching too much between shoes on every run. I have wore down the Saucony speeds on grass the last few weeks . I'm also kind of content around the 50km a week territory at the minute. Any time I have added anything extra or unplanned i have felt the pinch in the foot later on at some stage. I'm in no rush at the minute.
Ideally , I want to do an Autumn marathon but i need to be at a stage in about 5 weeks that I feel I could kick into Marathon training - Time will tell. I certainly won't be doing anything virtual anyway on that front this year.

Some sharp eyes on Strava may have copped I threw in a few faster type reps the other day. I clicked on the link for the 5,000 Metres races down in Leixlip last week and it had sold out a few hours earlier. I clicked into the time slots nonetheless and there seemed to be still space in one slot, so I snuck in and entered for this Saturday. If it was a road race, i wouldn't have entered but due to be on a track with no footwear rules, the physio was also happy for me to have a go and see how much fitness Ive lost since my last 5k I have absolutely no time target or pressure here which is great. I simply want to feel what a race type situation feels like again as its 14 months since my last one.

I will soon enter into a new category in a few weeks. Unfortunately, I dont think its going to bring any soft race wins when I see the likes of Healy, Comic Book Guy and Treviso to name just a few are already in this category

I have treated myself to an early birthday present though - New Balance Fuelcell RC Elites (I hear ears pricking up, down in Limerick)
I put them on yesterday for a 50 minute run. Verdict very comfortable like the TC version but a lighter feel. They seemed to respond when I put in a quicker mile too but not to the same extent as the Next % on first thought(although that could be my fitness too at the min)

Swashbuckler wrote: »

Did someone say new runners?!?

I'm a huge fan of the TC. One of my favourite pairs in my collection.
Which of course makes me curious about the RC. Given the price tag I expect its a racer more than a training shoe.
Where would they fit for you ie. what would you use them for?

Yes I used the T'Cs for all my L's long runs in training for marathon last year. I was a big fan myself. Both shoes split on me after about 160 miles but still got more legs out of them for easier running. I got the exact size then while I have gone a half size up now with the elites. Yes, they are planned to be used as a racer unless a nike fairy leaves me a rather big voucher for my birthday(no chance)

OOnegative wrote: »

Sorry to hear about the back D, probably smartest decision not racing alright. Hopefully it won’t keep you off the roads for long.

Cheers B, It was a bit of a "A Devil on One Shoulder and an Angel on the Other" situation.I'd imagine it will pass over next day or so, already subsided a tad - thanks