This week I’ve been very focused on getting back to running. With a bit of breathing space before Borders League starts giving me time to stay on plan, and with a good plan, I’m happy that progress is most definitely being made.
Each run I’ve done this week has started with a certain level of pain. Pain in my right shin and pain in my left thigh. But this improves fairly quickly, I guess once my muscles are warmed up. At the end of the run there is some soreness to both shin and thigh but after stretching and a shower this eases. The following day there’s some muscle stiffness, but not much and moving around isn’t hampered at all.
I’m still doing my physio exercises and strength work at the gym – I’m going to drop back on the cardio stuff at the gym for a couple of weeks to focus on strength.
With physio’s agreement I’ve been running intervals and building total run time, running no more than alternate days, and with a longer rest period if needed or in advance of longer runs.
Each run begins with a warm up walk of 5 minutes, then run/walk intervals and finishes with a cool down walk, length dependent on whether it’s nearer or further from my front door!
Sunday of last week: 5 min run, 2 min walk x 4 (total run time 20 minutes)
Tuesday: 6 min run, 2 min walk x4 (total run time 24 minutes)
Thursday: 8 min run, 2 min walk x3 (total run time 24 minutes)
I then planned to have two rest days to prepare myself for a 25 minute non-stop run, however with the weather forecast for Sunday being very rainy. I took advantage of a break in the rain on Saturday evening and went out at 8pm to complete this.
My next goal is to run the whole 5k of parkrun on Saturday.
- no. of runs this month: 7
- total distance this month: 22.8 miles (very tempted to do my next run tomorrow to reach marathon distance for the month!)
- YTD total distance: 250 miles – not bad considering
Have a great week, K x