Hello and happy Sunday, have you all missed me? I’ve been very busy since my last (short) update. I’ve had a few days in my spiritual home of Glastonbury visiting relatives and other than that it’s been mum duties and sewing, a lot of sewing, but my project is almost finished now. In fact I might even complete it today.
But more of all that later, this is a two week running catch-up. . . and what a great two weeks it has been. At my last physio appointment I was given the go ahead to start running again following this schedule.
- Mon – physio exercises
- Tue – run
- Wed – physio exercises
- Thu – physio exercises
- Fri – run
- Sat – rest
- Sun – rest
With increased running time as I progress through the weeks.
Since my first physio appointment I’ve been focusing on balance and core strength at the gym, with some cardio thrown in for fun (btw cross-trainers (XT) are the opposite of fun!) and on Friday followed a sweaty 5k XT with a 20 minute swim.
But I’m just going to take a moment to commend myself on this. . . 5k on the cross-trainer in 28 minutes!
When I first tried the XT I hated it, it felt like I wasn’t in control of the motion, as though it was running away with me. Over time I learnt to tolerate it but could only manage 5 minutes without feeling like I was going to keel over. But now my cardio fitness is such that I am able to complete just short of 6k (5k plus cool down) and have sufficient energy left to go swimming. So, well done me!
As I was in Somerset following my appointment, I couldn’t start the running programme until I was back home which means my days had to be adjusted from the above schedule. What’s the problem with that, I hear you say. . . obviously nothing except it took my brain a lot of processing to come up with an alternative and then completely failed to stick to it!
Week 1: 22-28 July
- Mon – over the weekend and up to Tuesday lunch I’d done a lot of walking
- Tue – physio
- Wed – rest, to recover from all the walking
- Thu – run 1 & gym (core strength)
- Fri – physio
- Sat – physio
- Sun – run 2
Week 2: 29 July – 4 August
- Mon – supposed to be a rest day but ended up doing quite a lot of walking
- Tue – physio & gym (core strength)
- Wed – run 3
- Thu – should have been physio but too much walking
- Fri – again should have been physio but did gym (cardio) & swim
- Sat – planned as a run day but switched to physio
- Sun – run 4
As you can see it’s quite difficult to find a plan that follows the physio’s schedule but also fits in with being a mum during school holidays.
Each run starts with a 5 minute warm up walk and ends with a cool down walk of 2-5 minutes. The bit in the middle changes, as below.
Run 1: 5 mins running, 2 mins walking x3
Run 2: 5 mins running, 2 mins walking x4
Run 3: 5 mins running, 2 mins walking x3
Run 4: 7 mins running, 2 mins walking x3
Following each run I take anti-inflammatories and apply an ice pack to my shin which is usually sufficient to minimise the pain, I also get some pain in my right hip but it’s fairly low level so not a problem. I looked at the plan and doubted I’d be able to run for 21 minutes by the end of week 2, but I did!
I’m genuinely optimistic that I’m finally on the path to running freedom!
A mere 10 months since my first real injury.
Have a great day!