How much can you do next week? 3 miles was okay today? Maybe a few 5’s next week sound okay without any stomach pain?
I think 5s are okay. It’s pretty slow stuff, but I feel good. Today was between a 9:30-10:30 min pace. But I’m increasing the distance at that pace. I’m afraid to speed up because of the foot strike. Slower is gentler. I think. But everything feels good.
What is your concern there, your nail? Or the surgery?
Have you tried the tape yet?
The surgery. The surgeon kind of mentioned the… that. The bouncing. So going slowly reduces it, but it all feels fine. I think this means I’m doing fine with what I’m doing…
Did that answer your question?
It also sounds like another week of not doing too much would probably be the best thing for you. Otherwise you might slow your recovery.
I should expand on this a little bit.
Your body has a natural tendency to avoid pain. And everything in your kinetic chain is connected. If you have soreness or pain in one area, you will alter your normal stride or gate or make some small adjustment to reduce that pain. That is a completely natural response. And you don’t even know you are doing it.
A common thing you see with runners is that they have one injury, and months later they have a completely different one, and it was the result of something from the prior pain that caused them to make a slight change. And it was something they were not even doing consciously.
So my concern is that if you are running in a certain way to alleviate one pain, you can end up hurting something else.
Does all of that make sense?
For that reason, I’d suggest easing back into everything very cautiously until you are pain free. Just nice and slow.
The main thing is to get your heart rate up. How does going slow but on incline feel?
Not doing too much… as in kind of doing what I’m doing? So far so (pretty) good. I was planning on a couple light miles again today, but I do mean light.
Yes, perfect sense. Story of my life.
Probably fine? I’m running hills outside, and I don’t notice anything different on them?
Okay, but only do very easy stuff.
Before you get back to full speed, everything else should feel normal. Core work like sit-ups, push-ups, front planks, side planks. General movement like bending over forward and backward and to the sides, reaching up to the top shelf, things like that. Just normal motions and extension should feel okay with no pain.
If you are scrunching up a certain way because it feels tender or sore, that’s an indication you are going to alter your stride, and that’s what I am worried about. So just take it easy please.
Seriously? Is that a little dig on my grammar?? Too bad that was exactly what I was trying to say… that I hadn’t noticed anything different, like bears, on the hills. But I’ll take this opportunity auto report on the fact I didn’t see anything different in pain… Didn’t feel anything…
No. I was just thinking there probably are not Bears inside but might be Bears outside?
I’ll have to look for them on the next hill.
Okay, but seriously. We do have bears in our park there… and now I’ll be nervous about them.
Taking it easy. Things feel okay for the most part. My belly button, if you must know, has taken a hit. So that’s not normal feeling. But it’s no more weird feeling on my run than it is when I’m walking around doing stuff, so .
Oct 11 friday
Outdoor 4 miles
Banana at start
Afrezza an hour and a half prior!
Cutting off basal at start
Starting bg 86
Mi 1 108
Mi 2 107
Mi 3 110
Mi 4 87
Switched to walking
Mi 5 87
Mi 6 67
Mi 6.5 82 done
Felt really good. Slow, but not terribly slow. Much was at 9:30 min a mile, and I got up to about 8:45 for pieces… but not intentionally.
Realized today that pace yourself has to be my least favorite advice in the whole entire world. I know why, and I know I’m grown enough to learn how to do it.
Oct 12 outdoor 4 miles
Cutting basal at start…
Can’t remember any other details.
Starting bg: 148
Mi 1: 132
Mi 2: 127
Mi 3: 107
Mi 4: 102 done
Total 5 miles
Felt frickin great. Took an early evening run after a really nice afternoon with a friend. I was physically tired but emotionally and mentally energized. Not a bad combination.
I am giving this to you tentatively. I do not know how you feel, so please use your best judgement on your recovery. Do not push any of these.
You can use some gentle hills to increase your heart rate while keeping the same pace.
No speed work or anything exciting this week! Sorry! Just stay around 6.4 mph for this week. If you feel pain, stop.
If you feel good and have no pain, we can move it forward for your race.
If I told you I did my 4 miles at an 8:30 pace yesterday, would that make any difference? I really do feel good. I’m taking one 600mg ibuprofen a day now and that’s at night… and really only because I want to be able to sleep comfortably.
Either way, thank you for the schedule. It certainly looks reasonable, and I particularly like the 8 mile run.
Yes, as long as you are feeling okay.
How about keeping the times I gave you and adjusting the pace to be between 6.4 and 7.0 mph.
If you put some gentle hills into them, but go by RPE instead of pace.
If you feel good at the end of this week, we will get back to it for real.
Feeling solid. And okay.