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…
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.
Saturday: dynamic stretching, couple of sprints to get the HR up, 5k parkrun, stretching.
Its seems that here in Galway we’re starting to pay for all the good weather we had this winter. Saturday morning was very cold with freezing rain. On the way to parkrun it was absolutely lashing. The running gods must’ve put in a good word as it stopped raining just for the duration of the 5k run. It started raining straight after I finished with 24:44. Not a particularly good time for 5k, but at least I got to run. Last week’s mileage wasn’t great at all. I missed one commute to work and didn’t to my long run on Sunday mainly due to bad weather. It looks like the weather isn’t going to improve much over the next couple of weeks, so the only choice is to man up and go out running, I suppose.
Monday: No warm up, 11k run commute, 500m cool down walk, a bit of stretching.
Decision was made on Sunday to run to work Monday morning. As I need to up the weekly mileage again, I am aiming for 3 run commute sessions this week as well as a long run on Sunday. Not sure if I’ll be able to do the parkrun on Saturday unless I feel good and there isn’t too much fatigue in the legs. We’ll have to wait and see.
This morning’s run commute to work was rather uneventfull, it was cold and wet but it didn’t rain during the 11k run. Once I was over the two minor hills at km 6, I started to enjoy the run. I kept positive and kept going, there wasn’t a single instance where I thought of stopping or taking a break. I consider this a successful run.
Oranmore parkrun STRAVA Activity
Monday morning Run Commute to Work STRAVA Activity
Run Commute: No warm up, 11k run, 500m cool down walk.
This was pretty much same run as last Friday. Tried to take it as easy as I could, but still need to work on pacing the early kilometers better, so I have more left in the tank towards the end.
Weather conditions were different though. Light mist, but much warmer with 9 degrees Celsius. It was a happy and enjoyable run, not even getting splashed by a van was able to take this away from me. I just laughed to myself and thought that the splash of cold salty water puddle was rather refreshing. Salty water? Yes, I actually got to taste it…
Towards the end of the commute, I caught myself leaning forward a bit. I immediately straightened my back and could feel the stride lengthening as well as getting slightly faster. This is one of the areas, that I need to do quite a bit of work on. Running form is very important. Also, being able to make the stride longer should eventually improve speed. That’s what I hope for at least.
Tuesday Run Commute to Work STRAVA Activity.
Sunday: some dynamic stretching, 15k run, 500m cool down walk, 5min stretching.
Instead of running 5k on Saturday morning at Oranmore parkrun, I volunteered for the very first time. Given the fact, that I ran 11k to work on Friday and had a long run scheduled for Sunday, it only made sense to sit this one out. Also, I wanted to do a little bit of volunteering this year and make sure that others can enjoy their free, timed 5k run on a Saturday. Volunteering means arriving half an hour early for a briefing, get set up etc. My job was to give out tokens at the finish line. We had at least 293 runners this Saturday. New Years Resolutions as well as Operation Transformation have a huge impact on the numbers at the beginning of the year. I enjoyed my first volunteering experience and my little son was helping out a bit too.
Thanks to my wife, I was able to sleep in till 8.30 am on Sunday morning. I was out the door within 30 min or so. Didn’t have breakfast or any fruit before the run, just a glass of water. I decided to bring the SpeedDraw Plus bottle by Nathan.
I filled it with water and put one HIGH5 Gel into the pocket, just in case. It was a very frosty, dry and a sunny morning. I do enjoy this type of weather a lot. I planned to run a bit longer than my longest run so far (14k) but also did not want to overdo it after a two weeks break. 15k seemed rather a reasonable distance. For the first 5 to 7k I kept going through all the bad things that might happen on the run, what I should expect and how I should deal with it. As a coping mechanism, I tried to visualise my 1st half marathon finish and the feeling it’ll give me. It worked quite well today and once I forgot I was running, I started to enjoy the scenery.
The bottle performed better than I thought it would i.e. it wasn’t an obstruction nor was it annoying or very noticeable. Changed hands a couple of times but that’s it. I kept taking little sips maybe every 1.5 k after km 5. I returned home with only half of the bottle content gone. I used the gel at km 12 to give myself a little boost on the home stretch.
I really enjoyed today’s run. 15km is now officialy the longest distance I’ve ran. It’s all about continuing with the plan, staying injury free and healthy. Six weeks till the Kinvara Rock and Road Half Marathon.
Long Run STRAVA Activity