This week has seen a lot of walking as I increase my efforts to get back to running:
16 miles of walking over five days! I’m impressed.
On my two non-walking days I did tai chi, 30 minutes on the cross-trainer and band practice.
But the big news of the week is that the lovely Mr Physio is so very extremely happy with me that he’s given the ok to start running again. Although it’s not quite as simple as ‘well done you’re all fixed up, now go and run your socks off’. It’s more like ‘imagine the smallest amount of running possible… yeah that’s how much you’re allowed to do’. So armed with this knowledge I incorporated three teensy tiny slow jogs into one of my walks over the weekend and it was fine.
Mr Physio gave me lots of good advice; think it would be handy to have him on speed dial to be my moderator. Firstly, to take my return to running slowly, and secondly to add strength training into my schedule.
I have seven weeks just seven short weeks before my first 10k race of the year. Actually, let’s call it an event. I have just seven weeks to my first 10k event of 2019. In seven weeks my physio expects that I will rock my recovery to such an extent that I will easily be able to jog/walk 50:50. This is great news as last week in a haze of despondency I worried that I wouldn’t even finish within the 90 minute cut off. Now, I simply have to manage the transition from running around 2% to running 50% of the distance in seven weeks.
Also, to help prevent future injuries he wants me to focus on strength training (gym work, squats, lunges) twice weekly to build stronger muscles and increase flexibility, and to continue with my physio exercises. Without a personal trainer to guide me in what I’m doing when, how often, how long and how much, I may find this rehabilitation a tricky beast to manage.
Enjoy your week 🙂