After 6 weeks of no running I'm finally back running again! I can't tell you how happy this makes me! Cycling and swimming are fine but they don't give me the same boost that going out for a run does!
I've started with running every second day and just keeping them short and at an easy pace. Towards the end of the second week I've started putting 2 days together then a day off and starting to gradually increase the length of the run. As always for steady runs I've been sticking to my HR zones but my pace is sooo slow! I've had to switch the average pace setting off from my Garmin so I'm not tempted to look at it as it just makes me think there is such a long way to go to get fast again.
I'm still keeping my strength work in 3 times per week. I have no pain at all when running now but still have some pinching when I walk especially after I've been sitting at my desk working.
Tuesday 31 January 2017
Saturday 7 January 2017
Injured
I don't know why I put off going to a new physio for so long. I'd been recommended Leigh from Chiro & Physio on the Wirral by a couple of people I know and finally went there in October.
My hamstring and glute had been no better and my worry was that although I was still running if I tried to race hard what could happen? If it was just some tightness it should have gone away by now with the much lighter load of running recently and stretching. I saw Leigh for 3 sessions over about 5 weeks where he gave me some exercises to do. I then saw him a 4th time and it was no better so with that in mind he suggested I see a consultant and get an MRI on it.
So I had the MRI and it revealed hamstring tendonopathy and bursitis. I then had a cortisone injection in the hope of getting the swelling down and ease the pain so I could start a strength/loading programme. To be cautious I had 1 week of no exercise at all then in the 2nd week I started to swim. 10 days after the injection and there was no change. I was so frustrated. After speaking with the consultant we decided I should start the loading programme anyway. I could also start cycling as long as there was no pain during or within 24 hours after.
So back to Leigh for him to give me the strength exercises. The exercises I have include weights and bodyweight work for hamstrings, glutes, core and back and I have to do them 3 times a week with at least 1 day off in between. For the first week my legs were shot to pieces! Almost 3 weeks into doing them now and my legs are getting used to them. For the first time this last week I've started to feel that my hamstring is actually slightly better!
I'm still not running at the moment which is driving me mad but I'm cycling and swimming every day which is helping my fitness.
Amongst all this doom and gloom with my running I've had a few short trips away including the Lake District, Copenhagen and 4 days in New York over thanksgiving. New York was great and we had 4 days of cramming in as much as possible! We were so busy that I didn't have time to get down about not being able to run.
My hamstring and glute had been no better and my worry was that although I was still running if I tried to race hard what could happen? If it was just some tightness it should have gone away by now with the much lighter load of running recently and stretching. I saw Leigh for 3 sessions over about 5 weeks where he gave me some exercises to do. I then saw him a 4th time and it was no better so with that in mind he suggested I see a consultant and get an MRI on it.
So I had the MRI and it revealed hamstring tendonopathy and bursitis. I then had a cortisone injection in the hope of getting the swelling down and ease the pain so I could start a strength/loading programme. To be cautious I had 1 week of no exercise at all then in the 2nd week I started to swim. 10 days after the injection and there was no change. I was so frustrated. After speaking with the consultant we decided I should start the loading programme anyway. I could also start cycling as long as there was no pain during or within 24 hours after.
So back to Leigh for him to give me the strength exercises. The exercises I have include weights and bodyweight work for hamstrings, glutes, core and back and I have to do them 3 times a week with at least 1 day off in between. For the first week my legs were shot to pieces! Almost 3 weeks into doing them now and my legs are getting used to them. For the first time this last week I've started to feel that my hamstring is actually slightly better!
I'm still not running at the moment which is driving me mad but I'm cycling and swimming every day which is helping my fitness.
Amongst all this doom and gloom with my running I've had a few short trips away including the Lake District, Copenhagen and 4 days in New York over thanksgiving. New York was great and we had 4 days of cramming in as much as possible! We were so busy that I didn't have time to get down about not being able to run.
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