Plantar f******tis and new resolution

[Equi-geek]

This post isn’t about a run. It’s about the funk and struggle to reset after a long term goal has been achieved. I’m writing so I can be accountable to myself, so apologies for another essay!!

It’s been a month (nearly) since the Great South and I am pleased I managed to avoid stopping running completely (thanks to Park Run, where I’ve smashed 35 mins) and I joined Good Gym, so I have that commitment to run in town in the dark, every week.

But after a couple of longer runs the pain under my left heel, which I’d out down to bruising, couldn’t be ignored. It was worse the morning after a run, improved with rest and ibuprofen. It’s put me off running longer than 5k and playing with intensity during a run.

Similarly I’ve kept up swimming around a mile 3x a week but eased up on the intensity, because my right shoulder started to hurt constantly again.

So the calorie burn hasn’t been as high and, while I’ve had some days where my food consumption has been under control, I’ve been drinking too much alcohol and eating too much of the wrong things.

The upshot is I stood on the scale and I’ve gained 5lb in a month. I know it’s fat from the way my clothes feel. I checked back through the Apple Health app and November’s exercise has been back at the levels of July. I’d already been aware of the loss of focus.

I’m nowhere near pre-C25k square 1. I’m not going to beat myself up for the last month. I knew it’s just time to get my act together again.

Then Michael Johnson was on BBC Breakfast this morning talking about incremental improvements during his stroke recovery. MJ was my C25k coach - hence my C25k grad photo from July. It’s like a ‘reset’ button hasn’t just been pressed - it’s been well and truly slapped!

Line in the sand. Things are changing, from today. Starting with the diet and alcohol. I know what I have to do, so this just means being more aware and disciplined. Can’t out-train a bad diet.

Next, I am phoning a physio this morning, and probably getting insoles. My Saucony’s are still comparatively low mileage, but I can feel my feet spreading during a longer run. I’ll be fine with tomorrow’s Good Gym - it’s only 3k.

Finally, once the physio has checked me over I am going to make exercise a priority again, and go back to booking appointments with myself in my diary. When you work for yourself including weekends there’s no-one else to ease the pain of the ‘to do’ list! But that’s no excuse. And I’ll have to make my peace with bad weather and darkness.

So, deep breath, I am genuinely so excited to start fat-to-fit phase 2 from NOW! 😁👍

[Jundal]

Well done, Equi! Simple fact is, 80-90% of weight loss is down to calorific intake, and like you said, you can't outtrain a bad diet. (Unless you're a teenager, damn them...) But good luck on cutting back and healing! I too will be joining you at a sports physio for my knee is it doesn't sort itself out soon, so we'll smash it together!

[Equi-geek Graduate10 in reply to Jundal]

Hope you get your knee sorted soon Jundal! We can do this! X

[Millsie-J]

Great to reset EG, you can do it!

You can come back from PF, i had a really bad bout but followed my physio’s exercise regime which really helped. Also, never wear flat shoes...... flip flops are a no go! Running shoes with a heel to toe drop of 12 mm are recommended for runners. I wear 10mm drop which suit me fine but I wouldnt go lower. 👍🏼

[Equi-geek Graduate10 in reply to Millsie-J]

Thanks Millsie! I knew others here would have been through it so thanks for the advice. Fingers-crossed a small adjustment somewhere will help with multiple niggles

[linda9389 Graduate10]

You go girl! Really not easy when you're sporting injuries. Grab yourself a diary, or maybe google calendar for ease of amending things, and get a plan in there up to the end of Dec - just one activity a day. Lots of variety. Then tick it all off one by one. It's like having the structure of c25k, and you've already proved yourself able to find the self discipline before, so just do it again 🙂 it's all in the forward planning. You can do this 🙂

[Equi-geek Graduate10 in reply to linda9389]

Thanks Linda! I may start to introduce cycling sooner than I'd originally planned

[Fabulous450 Graduate10]

Hey Equi!! If only you could know how timely your post is. 😍 I’m self-employed too and making time to run without the luxury of light has not been a challenge I’ve been winning. That has put me in “da funk” too. I’m really glad you’ve found your trigger to get back on your path. 😁I’m in search of mine TBH, but I am going on a short break at the end of the week and hope that this time will give me the opportunity to get a few things straight!! 💪🏽

Keep on keeping on Equi!! You’ve done a brilliant job and we can do this!! ❤️

[Equi-geek Graduate10 in reply to Fabulous450]

Thanks Fabulous! Sorry to hear you've experienced similar but I think it is completely understandable since we only started running in the spring. We've made so much progress - this month you've set a Parkrun PB even after starting it late - so this is just a bit of an adjustment period, and we're both aware, so enjoy your short break and, you're right, we can do this!

[Fabulous450 Graduate10 in reply to Equi-geek]

I'm still smiling Equi as I'm in the best company VRB and Im sure that somehow we will find the way forward! 😁❤️

[Equi-geek Graduate10 in reply to Fabulous450]

Definitely! XX

[Snailkiller]

Amazingly I was just watching the MJ interview as I opened this post! I have recently graduated and am trying to consolidate. Yesterday I had a desperately slow time, actually over 1 hour for 5k!!!. I could have crawled it faster! But you and MJ have got me re-inspired. I'm working on speed from my next run tomorrow am. Watch this space.

[Equi-geek Graduate10 in reply to Snailkiller]

Those slow runs will happen and they are definitely character building! Everyone's 'fast' and 'slow' scales are different though, and will change. Your time doesn't matter as long as you are keen to get out there - we'll all cheer you! Good luck with your speed run!

[JonathanP Graduate10]

Sounds like you know what you need to do Equi-geek - I'm sure you will be able to do it! I wear Sauconys with insoles following a gait analysis and have found them really comfortable

[Equi-geek Graduate10 in reply to JonathanP]

Thanks Jonathan! I love my Sauconys and they weren't cheap so I'm hoping insoles will get everything back in line.

[cheekychipmunks Graduate10]

Go Equi, good for you identifying what’s up and choosing to deal with it! You’re a tough cookie by the sounds of it, so I have no doubt in my mind at all that you’re going to get back to where you want to be. MJ can be your inspiration. He was my coach too, and I respect him hugely. 😀

PF is a right pain in the ..... heel. 👎 I had it at the start of C25K, albeit mildly, and I found gel inserts and compression socks worked wonders. I still wear a compression sock when I run now as a comfort blanket even though the PF has long gone!

You’ve got this Equi, and we’ve all got your back! 👊🏃‍♀️👍

[Equi-geek Graduate10 in reply to cheekychipmunks]

Thanks cheeky! Hadn't thought about compression socks! ooooo.... new running gear :'D

[cheekychipmunks Graduate10 in reply to Equi-geek]

There you go. Every cloud! 🏃‍♀️👊👍

[Ang33333]

I've got plantar fasciitis and bunions and have found that regular runs have helped, but I'm not fast and not running more than 5k. I've also got a sports rehabilitator in the family which is very useful!!

Good luck with the fat to fit! I've lost almost a stone but done it really slowly. About a pound a week. About half a stone to go. I had to take it slowly as I found I was completely lacking in running energy without enough carbs!! I still drink a bit, but have given up my beloved cider and only have alcohol at weekends. Gin is my new friend, with slimline tonic. Good luck!!! 😁😁

[Equi-geek Graduate10 in reply to Ang33333]

Thanks Ang, we're very similar - I've a bunion on my left foot too. The steady approach to dieting was working for me and considering it all part of the running journey - so I hope when I've got back into the routine the food side will follow again. It's felt almost effortless to eat right when I was running regularly. It's all about balance isn't it?!

[Ang33333 in reply to Equi-geek]

Oh yes. You have to eat what you really want sometimes! I try to be good 5 days a week.... working so far!

[Equi-geek Graduate10]

Have just booked to see the physio at 12 today

[Snuffy_T Graduate10]

Great inspiring post. I am just getting to grips with PF as well. Strengthening my ankles with raises on a step and ankle mobilisation seems to be helping. Also a foam roller on my tight calves. I'm only up to 6k for my longest run, I'm still dreaming of 10k !

[Equi-geek Graduate10 in reply to Snuffy_T]

Thanks Snuffy! Glad those exercises are working for you - I've also had weak ankles - This is all being so helpful, I think I'm beginning to understand why I have PF

[SaskAlliecat Graduate10]

I have found after training for a race and having strong goals to work toward, it is easy to fall into a funk afterwards. Throw in there plantar fasciitis, it's no wonder you're struggling. You have a great plan in place though and have committed to it by letting us all know. Best of luck; looking forward to hearing of your journey of getting back on track.

[Equi-geek Graduate10 in reply to SaskAlliecat]

Thanks! Physio has confirmed PF and found the sore spots even after a week’s rest. She was pleased I’d come in before it was constantly painful. She has given me some exercises and stretches to do. When she asked about my shoes, I mentioned I’d had gait analysis done and where (‘Run’ in Swindon) and she said ‘good’, which was nice to hear. She agreed with their conclusion and shoe selection. She also said I may try gel heel inserts, if I continue to have problems but do the strengthening first. I have to attempt to pick up pens with my toes! Much like my hip, it’s about managing inflammation so find how many km I can do comfortably and build up only as fast as the feet can withstand.

[Oldlady57]

That’s what you call determination E_g!! Wishing you well on your journey. Hopefully your PF will be sorted soon👍🏻

[Equi-geek Graduate10 in reply to Oldlady57]

Thanks OL! I’m happy with the plan, just have to get on with it now 🤣👍

[Dexy5 Graduate10]

Yes Equi, just draw a line over last month as there is nothing you can do about it now. Until now you have lost lots of weight so you know you can do it again.

It sounds like you have an excellent plan to move on, and seeing a physio is a great idea. My friend has suffered with PF all summer and it has been depressing for her being so restricted so I feel for anyone who has the same.

You are still doing well getting out regularly for those short runs and I hope you’ll soon be extending them again. Go girl 🏃‍♀️👏👏

[Equi-geek Graduate10 in reply to Dexy5]

Thanks Dexy5! Sympathies for your friend - so frustrating! Mine has been a mixed blessing. The physio also found my left achilles was swollen, but it hadn't become painful yet. So I have calf stretches to do 3x a day and trying to pick up pencils with bare feet I have probably stopped something nasty happening.

[Dexy5 Graduate10 in reply to Equi-geek]

There's nothing like a bit of expertise to get us on the right track

[Equi-geek Graduate10 in reply to Dexy5]

I hope so! Well, I’m being a good girl and doing my stretches and foot exercises. Ran 3k in total this evening (interrupted by half an hour weeding) so now I wait and see what happens by morning 🤔🤞🏻

[mountaindreamer Graduate10]

Good luck EG! It’s always difficult to move forwards after reaching a big goal, but it sounds like you’re taking things in hand now. You’ve got a plan, and you’re so determined - you’ve got this! 😃❤️

[Equi-geek Graduate10 in reply to mountaindreamer]

I hope so, thanks, mountaindreamer! X

[Hidden]

Hi EG, Have you looked at the monthly quest post? i like it because i can set a goal for myself. At the moment, it's to complete a hilly route without stopping. But It can be anything. I've reached my goal of 10km and i'm not ready for a HM goal but I can think of lots of quests (and I like the word ) Do my Pilates class and 3 runs for example. How's the foot ? I need to check your latest post for an update. Good Luck.

[Equi-geek Graduate10 in reply to Hidden]

Thanks paulanoo! Foot withstood a hillier than usual 5km today so 🤞🏻 the exercises and stretches are working!

[Hidden in reply to Equi-geek]

Excellent. You are determined !