How long is long enough

[Richard7]

So 2 weeks ago I had a long run (for me) taking in perhaps more than I should have such that over the last 2 weeks I have barely run at all.

My first week following my run lead to what I presume is known as DOMS. After seeking advice I started to do heel drops and lifts and using my roller which usually sits in the corner of the room. Then this week investing in one that I would actually use (thanks @FlickM3)

This week definitely felt better then the first and I was itching to get out. But how much IC time is enough! I reckon I could stay on the IC forever and still wouldn't feel right but how much “rightness” do I need!!

So with a bit of doubt in my mind I set off for a gentle saunter around the local park. I usually run on paved areas and running on grass is new for me. When I started running last year the grass was a no go option as it was so soft and soggy! But it felt nice. My breathing however didn't want to go beyond the 3 laps that it took to get to 1km.

After the short run I could sense that all was still not quite right so copious amounts of heel drops and rolling and 48hrs later I decided to try again. This time a bit further again mostly on the grass. And again my breathing didn't want to know.

This weekend arrived and Saturday came and went without my usual run again. Then at bedtime I set my alarm to get up and go out. It has already been 2 days since my last run and I wasn't going to get to 3!

With determination this morning I donned my gear and headed out. Stretches first before even setting foot onto the roads and then a stroll in the direction of the park. I decided that run or walk I was getting some much needed exercise in. When I started to run, after a good warm up walk, I deliberately dropped my pace to prevent the breathing problems from the week. I had convinced myself that I wouldn't be able to run but keeping the pace down it felt much better.

It felt like I could get my run up to 5k but I decided to keep it short - better this and be able to get another couple of runs in during the week than risk a longer one!

So how long is long enough! No idea! I am sure that Doctors and Physios would have great answers but in the absence of paid professionals I decided the best way to find out is to test the water!! See how I feel, listen to my body. At the moment it is being quiet. If it starts shouting at me later I know that I haven't given it enough time!! Fingers crossed.

[Irishprincess Graduate10]

I was thinking of you last week Richard and wondered how you were getting on. I'm pleased you're back and it sounds as if you're doing the right thing and listening to your body. I think this is all you can do, rest, stretch, try again but keep it slow and steady and short. I'm still on short runs and *whisper* in this heat I'm actually really enjoying them 😊

[Richard7 Graduate10 in reply to Irishprincess]

Yes it is a bit warm out there. I lingered for too long before heading out and it was already hot!

[ju-ju- Graduate10]

Well done.... we are all different, and in my experience if you have a niggle it’s best to rest, or do v v gentle runs till it’s completely better or there is a risk that it comes right back. Sounds like you are on the mend tho, well done on the run.

[Richard7 Graduate10 in reply to ju-ju-]

Thanks ju-ju- I am annoyed at myself. But let's hope the lesson has been learnt!!

[DebJogsOn]

Think your tentative approach makes sense Richard. Sorry to hear about troublesome muscles!

I'd go with gentle running and lots of stretching after.

[Richard7 Graduate10 in reply to DebJogsOn]

Gentle it is. A gradual build up. Short runs are actually very welcome in this heat. Have considered doing a Hidden and going out at 5am!!

[DebJogsOn in reply to Richard7]

Noooo - toooo early for me!

[Hidden in reply to DebJogsOn]

Too early for me too really 🙁 perhaps I should lend you Mr I Don’t Snore, then you wouldn’t have a choice - just like me 😢

[Hidden]

Ive been watching your pace Richard and thinking you were getting fast. My guess is you will reach that pace and build on it again at a later date, when it’s cooler and you have got over the physical problems that kept you off running. Good to see you back!

[Empem Graduate10]

Hi Richard, I admire your can-do attitude which doesn't fade during rest time! I, like you have been trying to find a good routine within Juju's framework and have come to the conclusion, with gentle persuasion from my lovely Pilates teacher ( and Half- Iron woman) that I just need more recovery time between runs, and to sLOw DoWn.Hope you feel better day by day.So my mantra is 'Keep steady, stay strong'and wishing you well.

[Richard7 Graduate10 in reply to Empem]

Thanks Empem when I finished JuJus plan on April I decided to try and do a 10k every other week. I think it got a bit much when I started to push myself further so need to back track a bit and rebuild. Most of my runs are slow but especially the longer ones 😊 The more I think about things the more I think I need to start working properly on my rest day routine.