My running week (Y2-30/31)

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!
K x

 

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Comments

2 comments on “My running week (Y2-30/31)”
  1. Invisibly Me says:

    Busy busy indeed! Hope you had a lovely time in Glasto, and it’s fab news about the physio and go-ahead to start on the running schedule! Hope you get a little rest in between finishing up your sewing project today, too 🙂
    Caz xx

    Liked by 1 person

    1. Karen says:

      Love being back ‘home’, I came back thinking about buying a holiday apartment… until I saw sense!
      Hope all is good with you, I’m very out of touch on here!

      Liked by 1 person

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