As I was talking to a friend about our training and different strategies for this Saturday’s ‘Rock and Road’ race in Kinvara we received the following email:
The weather in Ireland is rather unusual at this time of year and several weather warnings have been issued. Safety first!
Looking forward to doing the run in much better conditions.
Back to training for now 🤪
Last year I wasn’t able to do the Kinvara Half Marathon due to injury. As I’m slowly getting back into running, I will take on the 10K in Kinvara on March 3rd.
What’s my goal?
Finish it safe and sound.
I’m back running.
Managed to get out for two runs last week during lunch, but both were below 5k. I suppose it takes time to build it up again, so I’m not worried. However, it is hard to accept it mentally.
Lunch Run – Tuesday, January 16th – 3.8k
Lunch Run – Thursday, January 18th – 4k
All niggles in the foot are definitely gone and the new Hoka One One Arahi shoes are definitely helping. I hope they will continue to help preventing any injuries. So far I ran a total of 58.5km in the Hoka’s.
This week I’ll be attempting to get out for at least 3 to 4 runs. 3 of these will hopefully be 5k’s at lunch (Monday, Wednesday and Friday). If feeling good and confident to go for the 4th session, it will most likely be parkrun on Saturday or a very easy run on Sunday.
It’s been a very long break since I wrote anything at all and very few running sessions too.
No more excuses! Let’s get back to it!
I have not run in nearly a month now. The last run was on February 1st, which resulted in the foot injury and as diagnosed couple of weeks later it seems to be a stress fracture.
Since then, there hasn’t been much improvement and some pain is still noticeable even when walking. I will not run the Kinvara Half Marathon this weekend and not sure when will I be able to return to running. According to my physio, this can be another 6 weeks.
In the meantime, I have joined the local gym and will concentrate on no impact exercises. I’ll be doing a good bit of swimming and indoor cycling/spinning. I should also start cycling to work soon and hopefully get out on the club spins at weekends, however the weather in Galway is rather bad at the moment. I suppose the right thing to do is to ‘harden the f*%k up’ and do it.
Can’t wait to be able to run again…
It’s been a week since my last run and 5 days since the initial physio diagnosis.
Today, I had the 2nd visit to see how things are progressing. I gave a quick summary on how I’m doing with the prescribed exercises and mentioned that the pain hasn’t really eased off that much since. Massaging the sole of foot with a tennis ball is particularly painful when I put some pressure on the edge of the foot (opposite side from the arch).
Based on my feedback and another inspection, there’s now a suspicion of a stress fracture. My physio, also got a colleague to provide a second opinion and an x-ray of the whole foot from multiple angles has been recommended.
The physio has also performed some shockwave into the deep tissue of the foot, which has been quite painful in places, especially on the bone where the stress fracture might be.
Overall, not the best news and potentially this might prevent me from running my 1st half marathon in Kinvara.
As the pain in my right foot hasn’t eased off too much since Wednesday, I decided to book an appointment with a local physio.
I’m just back from the visit and after a quick interview, being watched going up and down and had my feet and calf checked out, I have been diagnosed with Plantar Fasciitis.
I was explained what it is and how it came about, but here’s the best description I found online Plantar Fasciitis – Topic Overview
Here’s a quote from that article, which will give you a quick overview.
Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:
Your feet roll inward too much when you walk (excessive pronation ).
You have high arches or flat feet.
You walk, stand, or run for long periods of time, especially on hard surfaces.
You are overweight.
You wear shoes that don’t fit well or are worn out.
You have tight Achilles tendons or calf muscles.
After the diagnosis i was asked if I’d be ok to get the dry needling done on my right calf. I heard about it but didn’t really know what to expect. Basically, an acupuncture needle is being inserted into your muscle causing it to twitch. I’m not even able to tell you how many times I said the word beginning with ‘f’ and rhyming with ‘duck’; and kept apologizing for my language. It was rather painful and it feels even more painful when walking after it’s been done.
I’ve been given the following exercises to do daily, before next visit on Wednesday:
1. Calf stretch 2mins x5-6 times per day
2. Massage sole of foot 3-4 mins
3. Eccentric calf off step – push up on 2 feet, 20-30 secs to lower to full depth on each leg. x10 reps x2 per day.
The good news is, that I should be able to start doing at least some light jogging next week and should be good to show up at the start line of the Kinvara half marathon on March 4th.