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Running Rehab

As I explained in an earlier post, my late summer/autumn running hasn’t exactly gone to plan. I’ve been suffering from tendonitis in my left tibialis posterior since Race to the Stones in July (only correctly diagnosed about a month ago), which means I’ve done hardly any running since then.

 

The Not Running thing has been hard to bear as autumn sets in, because it’s my favourite time of year to run. Cool sunny days, trails awash with crispy leaves etc… If I’m honest, it made me a bit grumpy (sorry husband) and also drink more wine, because if you can’t run on Sunday you might as well! But now, after physio, lots of special stretching and some cross training (mostly yoga and cycling), I think I’m finally leaving it behind – fingers crossed!

 

After my fundraising for Cancer Research UK at Race to the Stones I was asked to be an ambassador for their Tough 10 series of 10K events, so was determined to do that a couple of weeks ago, come what may. You can read my review of the event here.

 

I was pleasantly surprised to come out of Tough 10 unscathed – I was convinced I’d need to start walking at some point – and have also managed three short runs a week over the last fortnight with no ill-effects. So now I think it’s time for me to get back onto some sort of training schedule! I have my Good For Age place in the London Marathon and ideally need to be able to begin training for that with 16 weeks to go, which starts conveniently on 1st January.

So basically I’m in training to be able to start training – if that makes any sense! I think I’ll be OK to build up the distance again gradually, but will really need to work on getting some speed back. Spinups on the turbo trainer are all well and good – and certainly a lot better than nothing – but somehow not quite the same as running intervals. I had a go at some intervals on the treadmill (soft surface) earlier this week and it wasn’t too bad, so I’ve now worked out a rehab plan. This consists of two days of running speed work a week (one of which may be Parkrun), one day with a slightly longer run to increase distance (ideally with some hills thrown in), two days of turbo training, one day for my Yoga for Strength class at York Yoga Studio and one day off.

Obviously training plans are never carved in stone – I’ll just have to see how the ankle responds – but at least I’ve got something to work from to give me a bit of structure. I’m sure the festive season will interfere with it a bit too! But that’s life. If I can be running comfortably a few days a week by Christmas I’ll be happy. One thing I have realised recently (mainly because my physio told me!) is that I need to do more strength work to prevent injury in future. I haven’t done enough of that in the past, so that will be an important part of my training going forward, even if it has to be at the expense of missing one of the weekly runs. If I want to become an ancient ultra runner it will be essential! If all goes well I hope to be at the York Yuletide Trail on 9th December and maybe some festive Parkruns. Oh, and I’ll be drinking less wine on Saturday nights from now on too!

 

So that’s where I am for now. What are your running plans a we head towards the festive season? I’d love to know.

 

 

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