From minutes to miles

RedRunner wrote: »

Hope things have improved for you Laura. Any update?

Hey R, good to see you ticking along back at it! Things going ok. Having some sessions done on improving the mobility of the ankle/foot etc and try address the root cause of the issue, which is improving in some ways but if I'm on my feet for any major length of time it niggles at me. Been okayed to do some running so I'm just being sensible, sticking at around 3 miles for now, will stick to every second day and icing after and doing my exercises.

Will keep at that and see how it goes. One day at a time

Ososlo wrote: »

Laura, what's happening? You back running yet? Hope so.

Ah where did you find this yoke, gathering dust back on page 30??

Very little happening at the moment! But I'm through the worst of it I think. No pain in the morning anymore with the first few steps and very minimum discomfort during the day. I can walk around town etc again without being in pain, so that's an improvement!

I had been doing some shorter runs in September time but I think it was too soon so I stopped and am back on a no running phase again. Doing lots of exercises, have to work on loosening my calf, rolling the tennis ball and wearing a lovely night sock (which I think has made a BIG impact). Hoping to start easing back in soon but will wait and see how the next week or two goes and will be a gradual run/walk build up.

I have got a new strengthing plan just this week which has me doing stuff 3-5 days a week to work on my weak spots for the future. And tips about improving my gait with cadence etc when I do get back into it. All aimed at the bigger picture to hopefully limit the recurring niggles I've been having.

That's me, bet you're sorry you asked

Right, so I'm back. Kind of. Back-ish

This PF is troublesome to shift but has been improving, thankfully it doesn't bother me in real life much any more. I had tried a few times to get back into things with runs of 2/3 miles but probably just a bit too much too soon. So at the last session with the physical therapist about a few weeks ago we had a good chat about taking it back to basics, and being patient and building it back up. Focus on the positive and I might have it built to a 30 minute run by the end of the year. So here I am, with a change of log title. It's a tad depressing at times but also good to be doing something and hopefully going in the right direction and I am where I am.

I was under instructions to start with a 10 minute walk and a 5 minute run, take a rest day(s) and add on a minute or two next time if no ill effects. Keep working on that and and mix it up by adding in consecutive days of exercise. Also don't be afraid to step it back if needs be. I've been doing that for a few weeks now and 9 "runs" done now, all with the 10 minute walk first:

5m, 6m, 7m, 7m, 8m, 10m, 11m, 13m, 13m.

The big test is how the foot feels when I get up off the couch an hour later and the first steps the next morning. So far so good. It's still not 100% and it can get a bit tired and niggly if I'm on my feet for a while or let the maintenance drop. Overall though it's very manageable with lots of tennis ball rolling, stretching and I got a night splint sock which has proved to be really beneficial. I also got a really detailed and overall specific stretching routine too with some strengthening exercises.

So that's where I am. I won't be dropping in with detailed daily posts or complicated sessions Hopefully popping in with a post every week or two will help keep the motivation up and I'll start to see progress.

Ososlo wrote: »

Wonderful to see you back Laura!
Best of luck with it and looking forward to reading about the progress.
New Year, new beginnings etc!

Thanks A. I won't be hitting crazy mileage but if I can get out a few times a week I'll be happy. Glad to see your niggle was nothing serious!!

Bungy Girl wrote: »

Welcome back! Great log title .

I've been there with the walk/jog for x minutes and while it's a pain in the a$$ at times it is a very sensible strategy to get you to the point where this will be a distant memory. Don't skimp on the maintenance!

That's it, trying to think of the long term positives. You can be my shining beacon to follow and the skimping was mostly to do with being drunk and hungover last weekend

tang1 wrote: »

So many suffering with PF around here lately, I had it late 2012-early 2013 it took me out of DCM 2012 it was that severe. But after I got over it I had what I still consider the best running period of my life where I PB'd from every distance from 5k-Half Marathon. Tennis ball & patience served me well, the patience bit is tough going but worth it. I had laser treatment to begin with to break down the issue to.

Thanks tang. I'm ice bottle rolling as I type, all the usual suspects :rolleyes: interesting to hear that about the laser treatment. It was mentioned as something we might consider at some stage if it's persistent to try shake it off. We'll be linking back in again in the new year so could be something we chat about again. Did you do many sessions?

Another crazy week over here

Monday - rest
Tuesday - 15 mins
Wednesday - rest
Thursday - rest
Friday - 17 mins
Saturday - rest
Sunday - 18 mins

All running days had the 10 minutes walk warm up first. I had initially planned to do a short 10 minutes on Wednesday to build up with consecutive days but the evening got away from me with family stuff. Not necessarily a bad thing as with so much going on for Christmas I've been on my feet alot and a few hours of shopping or standing in the pub can leave it tired. Taking a rest day after each run and going out every second day is the plan for the most part over the next couple of festive weeks. See how that goes and take it one day at a time!

Headed to St Anne's on Saturday morning to see parkrun, good to see lots of familiar faces. Merry Christmas all.

aquinn wrote: »

Any excuse for you to do the toe alphabet.

I'm all over that in the mornings.

Monday - rest
Tuesday - 14 mins
Wednesday/Thursday/Friday - rest
Saturday - 21 mins
Sunday - rest

Very low key week, pretty barren actually when you write it down! I had been planning an overall step back week though with at least two days being less than I had done recently. Hence the 14 mins on Tuesday and I missed a planned 15 mins on Christmas Eve between one thing and another. I had a window to try get it in but in hindsight I actually think I got more benefit from the couple of days off.

Met Annapr on Saturday for that one but she sold me short on her log, I went wild and pushed it out by an extra minute to do 21 foot felt good and I would have loved to have kept going as it was great to have company but I mustered enough discipline to remember the sports therapist instructions and just drop off and head home. Really enjoyed it compared especially to Tuesday where the legs had felt tired and muscles tight.