After 9 days of ice, compression and rest, I managed to get back out running again this morning. My ankle finally started feeling reasonably stable again yesterday, although when the alarm woke me up Monday morning, I waggled my foot around to see how it felt, was unsure and so went back to sleep for half an hour.
This morning, a different story. I had pizza and sticky toffee pudding (mmmmm) from my son's birthday meal-out last night to run off, so guilt got me up.
Sunrise here is now around 6:58, so this is my first pre-dawn run. Thankfully, it's a good clear day today with the temperature around 12C/54F - later this week it's going to get very wet, we're told. However, as the weeks go on, I know I'm going to be getting up and running in the dark and the cold, not a good combination for getting me out of bed in the morning. I think the part which I'm most worried about is getting the warm up walk in before I start running, I expect that to be the most challenging part.
Back to today though. I know I started out too fast (I think it's the new shoes!) and Mr Garmin was telling me at one point I was running an 8:40 pace, so I slowed right back to get that segment averaging 9:19. I had decided on 7:1 run:walk splits for this morning, so I was at least moving forward from the last run without overdoing it.
Overall I managed an average 9:35 pace covering 2.82 miles, 27 minutes total running time. My HR monitor shows an average 149 and peak at 165. I took a peak at the HR every so often on the flatter sections and it showed my normal running rate increasing from the mid 140s to mid 150s from around 5 minutes in to 25 minutes in.
Once back in, I could feel a little tension in my ankle, so I immediately strapped on some ice and will keep a compression bandage on for a few hours this morning.
So hopefully, my ankle will be fine and I'll be out again on Thursday.
Mr Stumble
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6 comments:
Cor I know what you mean about the dark and cold of the Great British Winter, I've got a two word solution for it - gym membership! Well done on getting back out there.
Don't join a gym - stay outside! Winter running is easier than summer running. You'll never have to deal with sunburn, hydration is easier, and, best of all, you get a highly satisfying feeling of "I'm hardcore!"
But yeah, a warm-up walk might be a challenge.
Thomas - I don't intend to join a gym (again) unless I need something extra - like working on ankle strength in some non-impact manner!
Winter running just means putting more clothes on! I might get a second-hand manual treadmill for warm up.
I think we need to convince Jenny to start running outside - it's far more satisfying.
Andy
You're getting speedy Andy. Good to hear that your out and about again. If I can run outside through July and August in Phoenix (and live to talk about it) you can run outside in England. It's much better than being boxed up in a gym.
Great progress. How are the ASICS working out for you?
Sounds like I'm out numbered on the gym suggestion then! lol! I think I'm definitely not hardcore enough to deal with our weather.
Jenny, it's not "hard core" to run outside, unless you are running in some place like the border between Israel and Lebanon. http://point1of1percent.blogspot.com/
When I started out in April, the temperature outside was 7C. It was a bit bracing for the first 200 yards, but then you appreciate it keeping you cool - you sweat (err .. perspire) a lot less!
Current temperatures of 13C in the morning are just perfect. I haven't run in rain yet so I can't comment on that, but Thomas does it all the time.
So, I'd suggest you just try it a couple of times. You see a lot more of your local area than you've seen before, or you can even drive to a piece of green and pleasant land and run there if you fancy a more rural experience.
go on ...
Andy
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