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First run back from injury

Saturday, March 31, 2012

It snowed over night, but melted off the paved surfaces. This morning it was 35 F (3 C) with mist. Good running weather. The bad foot felt so good, I took today as the first day back to running.

I deliberately limited myself to 5K, on a relatively flat route I had originally mapped out for a virtual 5K. The idea was to run light and easy, and not try to run fast. Periodically I reminded myself, try to *not* run fast. Jut go easy and pay attention to that foot.

I ended up running 3.11 miles in 23:06, for a pace of 7:26 per mile. While that's not a particularly fast training pace for me, neither is it particularly slow. Before the injury, I'd have been content with that pace for a 10K distance.

The foot gave me some minor aches during the run, and I wondered whether I should slow to a walk before finishing. If it had been 72, I probably would have; but at 35, running is how I stay comfortable instead of cold. So I finished the planned run and hoped I was making the right decision.

Stretching reminded me that it's been almost two months since I ran. It will take a few post-run stretches for the muscles to feel normal there again. And the bad foot was aching after the run, but not crippling me. Four hours later, the foot is not aching as much as it did immediately after the run; but it is aching more than it did yesterday. At this point, I don't know whether I overdid things, or a good night's rest will bring the foot right back. I'll find out tomorrow.

Clearly, I'm not yet ready to run two days in a row. Tomorrow will be a non-running day, even if the foot feels great. Monday, I'll have to see what the weather and my available time look like.

Perhaps this will turn out to be a test that was too soon; but I am hopeful that this is the start of being a regular runner again.

  Member Comments About This Blog Post:

WATERMELLEN 3/31/2012 9:22PM

    Sensible pacing . . . you'll know when and where and how much to try next time !

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ONEKIDSMOM 3/31/2012 1:48PM

    Sounds like a great outing! It was warm and sunny for our 10 miler here... I walked with my friend HOT4FITNESS the first loop around the building and to the trail head, almost the first mile. Then I started an easy jog, for about 2.1 miles, I think. Then it was intervals of walk and jog the rest of the way, finishing in 1:47:29, or an average pace of 10:47!

Now I'm wiped out and muscles are saying "stretch me"! I did, but they want more. Hot shower, clean and back here to spark about it.

The report on how it feels tomorrow will be important! For both of us.

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KRISZTA11 3/31/2012 1:17PM

    Wow, that injured leg hardly slowed you down at all!
I keep my fingers crossed too.
You have been super patient, waiting so long.

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RG_DFW 3/31/2012 12:42PM

    I have my fingers crossed for you... I can't imagine doing 5K in your time, keep up the good work!

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STRIVERONE 3/31/2012 12:35PM

    Your uninjured race pace must be impressive. Care to slip it into a blog entry sometime?

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JENNNY135 3/31/2012 12:15PM

    I hate injuries too, but it's really important to rest and deal with those injuries. Sounds like you had a great run.

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Walking, and wanting to run

Friday, March 30, 2012

It's Friday, and the end of the work week. This week I had a lunch walk of over 2.5 miles every day. Time was, that wouldn't be an accomplishment. Now, it is. I felt like running on every one of those walks, but I restrained myself to only running some very short segments.

The better news is that my bad foot feels better right now, on a 5 day streak of over 10K steps, than it did a week ago. This is progress. The foot still doesn't feel totally normal, but I haven't taped it up since Sunday and it's getting better anyway. I have been icing it down, but I don't know how much of that has been habit rather than necessity.

It's four weeks to the half marathon. Sunday there is a 15K that is designed as a training race for that HM; I am not entered in the 15K. If the foot is doing well this weekend, I may try to do a run; but it won't be anywhere close to 15K and I'll stay on mostly flat terrain the first time out. That, and it will be a solo run without competition making me run harder than I should.

I have really missed running.

  Member Comments About This Blog Post:

RG_DFW 3/31/2012 8:51AM

    You've been very sensible about getting back. Congrats on the progress

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KRISZTA11 3/31/2012 6:04AM

    That's a great progress! : )

Do you have any opportunities to run not on concrete, but on some more forgiving surface like gravel or packed dirt? Maybe that would cause less stress to your feet.

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ONEKIDSMOM 3/30/2012 9:36PM

    Condolences, and congrats at the same time. You will return. I'll see how much of my 10 I do on my toes tomorrow! emoticon emoticon I am soooo pumped. And I will have the adrenaline of competition, too.

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Walking again

Tuesday, March 27, 2012

The lunch walks are back.

Yesterday I walked 39 minutes, today 37, for 2.81 and 2.68 miles. Doing the math, that turns out to be a shade under 14 minutes per mile. The weather was seasonable, i.e. colder than the drop-dead gorgeous weather of last week, and it encouraged very brisk walking. The time is coming when the weather will be too warm to walk that fast on my lunch hour. Still, it feels good that I *can* walk that fast, even in near-perfect walking weather. Assuming that a full week of this doesn't make the bad foot get worse, the lunch walks are back. What I did yesterday and today is right at the limit of what I have time for. If the foot is feeling this good or better Saturday morning, I may try a longer walk then.

I'm not quite ready to try a real run. I'm still taking ibuprofen, and I still need to ice down the foot periodically, but I haven't been taping the foot and don't miss that support. This is progress, and it's not taking a full week to see it.

Today also marks the second day in a row of over 10K steps. Technically, it's over 11K both days; but I'll count the streak (assuming it turns into one) as a streak of 10K+ steps. I know there will be days when I don't break 11K.

I'm encouraged. I still might not be able to walk a half marathon by the end of April, but I will be able to walk regularly. And the time for running will come; I just don't know quite when.

  Member Comments About This Blog Post:

SMILINGTREE 3/28/2012 9:09AM

    Just about the only thing I miss about having an office job is the lunch break walks. Working from home allows me to walk whenever, of course, but those middle-of-the-day escapes were nice. It's good to read that you are healing, and that you are taking the time to heal.

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RG_DFW 3/28/2012 8:29AM


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BD3269PM 3/28/2012 7:10AM

    You are doing great. Keep up that walking. emoticon

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KRISZTA11 3/28/2012 6:56AM

    This sounds great : )
Being able to walk that much and being outside, under sky and sun will help you to stay motivated until full recovery.


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MILLERGIRL719 3/28/2012 6:34AM

    So glad to hear you are making progress!!!!!!!!!

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_LINDA 3/28/2012 12:08AM

    The hardest part of recovery is having the patience to make sure its fully healed before reefing on it again.. Speaking from LOADS of experience, I hope you are finally seeing the upside of your recovery, but do be careful not to push too hard and suffer a set back! Its awesome you can enjoy your walks again!
Keep up the great work!

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HEALTHIERKEN 3/27/2012 11:28PM

    What a great success story! Way to go : )

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WATERMELLEN 3/27/2012 9:47PM

    Encouraging! It's working!

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ONEKIDSMOM 3/27/2012 9:37PM

    Glad to see this level of progress. You don't know how much you miss it until you miss it!


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The Week that Was

Sunday, March 25, 2012

It's Sunday, and time to reflect on progress in healing my injured foot. There is progress, though never as fast as I'd like.

Monday, I broke 8K steps for the first time in quite a while. The foot was feeling good enough that I could walk to get around normally, and I stretched out lunch walks of over a mile Monday through Friday. Wednesday was the highlight of the week, when I tested running with a tenth of a mile in the evening.

Thursday morning, the foot had regressed a bit. It hadn't got enough worse to keep me from breaking 9K steps on Thursday and Friday, with lunch walks of about a mile and a third; but it kept me from running. Saturday evening, I started out on an intentional walk and the foot convinced me that wasn't a good idea. So I finished the day yesterday with only 6659 steps.

Today is Sunday. Sunday has always been a tough day to get steps in, and an easy day to rest the foot. With under 4K steps in the late afternoon, the foot felt pretty good. I went for a longer walk, that mapped out to 1.90 miles in 27 minutes. Yeah, that's fast for a walk; I ran some short segments to test how things felt. There was an odd feeling in my right ankle, of all places; and while I could run a bit on the foot, it didn't seem like a good idea to stretch the short running segments into real running distance. By the end of the walk, I felt the need to ice down the foot again.

Progress, but not yet time to train for a half marathon.

On the bright side, I'm not having to tape the foot all the time any more, and the foot isn't always reminding me to reload on ibuprofen. I think I'm in the period of working up to normal walking distance, and it will be a while yet before I'm ready to work on getting some decent running distance.

On the "caution" side, I'm not yet willing to go to work without taking my tape and ice bag. I might not need them on any given day; but then again, I might.

Progress, but not there yet. We'll see what the next week brings.

  Member Comments About This Blog Post:

HEALTHIERKEN 3/27/2012 12:20AM

    Very wise approach to the whole situation, Kevin. You'll be so much happier in the long run, having let the healing proceed naturally. Very wise to have the tape and cold pack with you at work, too. You keep all the bases covered, my friend : )


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KRISZTA11 3/26/2012 3:39AM

You are managing this very well.

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RG_DFW 3/25/2012 8:46PM

    Yes, it sounds like progress but you're right, it's never as fast as we'd like. Good luck with it!

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ONEKIDSMOM 3/25/2012 8:25PM

    Sounds like a good report to me. Build gradually, and before you know it... OK, NOT before you know it... you'll be ba-ack!

emoticon emoticon

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Ran a bit this evening

Wednesday, March 21, 2012

Today's walk at lunch was just over a mile, in 17 minutes. I could have gone further, physically; but workload and meeting time constraints didn't give me that option today.

Work was hectic, and I got to my volunteer job almost an hour late because paid work didn't want to let go. Fortunately, it wasn't insanely busy at the VITA site; I got out of there on time. Finished up with the Spark web routine, and decided to do a trifecta (pyramid of body weight squat, Australian pullup, and pushup as a bit of activity before bed. Put on my running shoes to go downstairs for the trifecta, and they felt so good that I went out for a bit of a run afterwards.

"A bit" was really not much. It was about a tenth of a mile, and not enough minutes to work up a good sweat or count as cardio; but it was a successful run that didn't bother the bad foot. This is encouraging. Being able to do *something* sure beats sitting around waiting for the foot to hurt less!

  Member Comments About This Blog Post:

RG_DFW 3/22/2012 8:23AM

    Finally! Feels good, I bet

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MAGGIE101857 3/22/2012 7:00AM

    emoticon Put one foot in front of the other.... emoticon and soon you'll be emoticonout the door emoticon !!!!!!

So happy for you!!!! emoticon

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ONEKIDSMOM 3/22/2012 6:31AM

    emoticon You can indeed "see it from here"! Glad you have been patiently giving the injured foot time to recover. Well done!

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KRISZTA11 3/22/2012 3:58AM

That's a milestone in your recovery!

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HEALTHIERKEN 3/22/2012 12:40AM

    Yay! I'm so pleased you got that little bit of encouragement. You've been darned good about staying off the foot : ) Your day *is* coming.

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MYSTERY-LADY1 3/21/2012 10:22PM


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