Post-injury run and getting-back-to-it thoughts

Hi folks,

As some of you may know, I had an unfortunte experience with some insoles, which put me right back, and meant that for the past month I've run way less than I was. Oh, what happened? Right, well, I got a second pair of running shoes for Christmas, some CloutVenture Waterproof trail shoes from onrunning.com. They have removable insoles, which are perfect because I have my own orthotic ones which replace them. The quick version is that I changed shoes, forgot to put my orthotics back in my trail shoes, but remembered to take the stock insoles out first, then ran 17.5k. it was a glorious run, but I've kind-of been a bit crippled since!

However, I've been keeping up the running, just not the distances. I managed 5k today but it was tougher than I expected. Happily my knee seems to be nearly back to normal, which makes me happy, but I seem to have lost some fitness/stamina, yet gained some speed, as I've been trying to form much better stretching habits, and as the physio said my quads were rather tight, I've been concentrating on those a bit. The upshot is that I think it's increased my stride length a bit, which has improved my pace. I generally listen to fixed-tempo running music, which is a bit rubbish but helps me keep pace. I found that at was I thought was quite a conservative 162bpm, I was running significantly faster, which was good. In fact when I saw after about a minute of running that my Garmin was saying my pace was 5:15/km, I had to back off otherwise I'd not make it! I eventually averaged about 6:30/km across the run, which was about what I was aiming for, given that this was still a recovery run for me.

What was tough though was that given the amount of rain we had, my nice flat canal towpath route was a quagmire in places, and with large puddles, and I was so glad I had my lovely grippy trail shoes! It was also very windy, which was right behind me on the outward 2.5k, but when I turned round, it was really tough, and I reckoned slowed me down.

The good news was so far I'm back to feeling how I think I should be feeling after a run, and not in massive pain, which is great. Yes I've lost a bit of condition I think, but I've got here before, so I can get here again. I think I'll do another 5k though before jumping back up the distances again, I'm hoping it won't take me that long to get back, but we'll see...

Thank you all, run safe!

Neil

[Goforitmama Graduate10]

A good 5k with no new aches. A little out of condition is okay, it will just take a little effort to rectify. You’re doing great Neil.

[Hidden in reply to Goforitmama]

Thank you! If I think about it logically, I'm OK with that, and it makes complete sense, I just don't like going backwards

[AlMorr Ambassador Graduate10]

Good to hear from you Neil that you completed your run today despite the many puddles and the wind holding you back especially the second half of the rim.

[Hidden in reply to AlMorr]

Thanks Al! Honestly, the wind was brutal, but it was just so lovely to be back out there in shorts and tshirt, without having to wear a million extra layers, which I hate!!

[Sadie-runs Graduate10]

Very glad to hear that things are improving Neil. Sometimes time is all it needs, along with the right stretches and an equal dose of patience. Frustrating though, that I understand.

Longer, slow runs build up stamina, so don’t even think about speed I say (apart from to slow it down if you see you are going too fast!) Now you have your trusty Garmin it is much easier to keep one eye on your pace. 😊 You will definitely get your condition back with a couple of runs a week - just give it some time. All being well with the legs, I reckon you’ll be back to form after a few weeks of this! Just take it slow. I really notice the aches and pains after a speedy 5k, but barely hurt after a slow 10k. Go figure.

Glad your trail shoes are serving you well! I am about to attempt a slippery run in the woods! Am not expecting a great time because it is also quite blustery, but that matters not - just going to stretch my legs and see how far they want to go today. 🙃

Sadie xxx

[Hidden in reply to Sadie-runs]

Thanks Sadie, you're a rock, you really are. And you rock too. A few aches today but nothing serious. I decided that run two consecutive days would be a bit silly at this point, but I'm hoping to head out for another 5k tomorrow.

Totally with you on the longer runs not hurting as much, well they don't if you are sensible anyway, and put your insoles in! I think I always feel more pressure doing 5k too, and that probably makes me more tense, so things may hurt more.

I noticed on Strava you did 11k... well done, not at all easy with the winds we've been having.

Thanks, dear VRB! xxx

[Sadie-runs Graduate10 in reply to Hidden]

😘 A few aches is normal after 5k I’d say. 👍 But, please don’t be going for any PBs with your 5ks for now. Coming back from injury is not the time to be worrying about speed. I do wonder sometimes if things like Strava etc cause this anxiety, as you feel like the world is watching. You take it nice and slow. And when you are back to full strength you can start focussing on speed. Sorry if I am stating the bleeding obvious; I am your buddy and want the best for you.

Yes, despite the bloomin’ wind I managed a long run. It was a slog though! 11k still feels quite tough, but am prepared to be patient and not stepping up to 12k until I am confident my body can cope. 😁

Sadie xxx

[Hidden in reply to Sadie-runs]

Thanks for looking out for me Sadie! You are right about Strava, I look at all these people who are faster than I am, and get a little despondent. I think a bit of competition can be both good for us and a curse, which is odd. Anyway, I'll try another 5k or so tomorrow and see how I am then. Thank you, as always xxx

[Wimborne]

That’s great news Neil after such a tough month and you sound really positive too which for me is always what matters. So good your knee feels ok and get you with the speeding and stride increasing too. Just great it’s all getting back to good for you. 😀

[Hidden in reply to Wimborne]

Thank you Wimborne , it's still early days, but I'm hopeful, let's put it that way. The speeding up thing was unintentional, but I suspect a result of the extra stretching I've been doing increasing my stride. Whatever - just happy to get out at all at the moment

[Oldfloss Administrator Graduate10]

All sounding positive my friend...and I feel a gentle 5K with the chums meeting up at the Stafford Park Run next week could be quite helpful??? Xx

[Hidden in reply to Oldfloss]

Hi Yes it is feeling more positive than it was, that’s for sure. I can’t make Saturday though as I have the girls that weekend. Gutted Maybe I’ll have to come to your local parkrun to make up for it!!!

[mountaindreamer Graduate10]

Hi Neil 😃

Glad to hear things seem to be settling down for you now. Don’t worry about losing stamina - you know how to get it back, just don’t forget your insoles again! 😊❤️

I’m finding more distance is making me just want to run slower and slower all the time, but at least I know I’ll be able to finish, just not what gear I might be in by the end! 😂 Interesting that you think your speed has gone up because your stride has got longer. My step rate is much higher these days, but I guess I must take much shorter strides...

[Hidden in reply to mountaindreamer]

Thank you! I can't wait to be doing the long distances again. I remember the 15k run I did a couple of weeks before the fateful 17.5 was just so much fun, and I felt I could have gone on for ever. I only stopped because I was interrupted by a phone call.

The whole stride length thing is of interest to me, as I have quite long legs, and always felt I should be going faster than I actually do. I'm guessing the tightness has been something to do with it, but I'll quiz my physio next time I'm in. I'm fortunate in that I know a few other faster, more experienced runners who are more than happy to share their wisdom with me.

Negative splits though, my nemesis! I try but try as I might, I just can't manage to keep my speed low enough in the first couple of km. I'll keep at it!!

[SaskAlliecat Graduate10]

Good to hear you're getting back at it. The lost fitness will return in short order, I'm sure (or at least I hope given I've also run very little for only very short distances in the last month and don't see things changing this month)

[Hidden in reply to SaskAlliecat]

Thanks, yes I hope it will return. To be honest, I'm still shocked I managed it in the first place!! You take care of yourself too though, and no beating yourself up because you can't run, that's what I tend to do. I need to take my own medicine I know, but I try my best to stick by that.

[BaddieThePirate Graduate10]

Glad you’re feeling better. Distance will come. Sounds like you’re fast anyway!

[Hidden in reply to BaddieThePirate]

Thanks Baddie, not quite back to form yet, but I'm hopeful another few runs should put me back on track. Thank you for being my virtual cheerleader!!

[BaddieThePirate Graduate10 in reply to Hidden]

You're welcome. This is a good club to belong to 😀

[JonathanP Graduate10]

Sounds like you're definitely on the way back - happy running!

[Hidden in reply to JonathanP]

Thanks Jonathan, I think I'm on my way back now, so here's hoping

[GoGo_JoJo Graduate10]

It's never nice to feel you've gone backwards but so long as we learn new things along the way then we're still doing great and all that knowledge will pay off in the long run (excuse the pun!) 😉

I suspect you'll be back before you know it. 🥂👍😁

[Hidden in reply to GoGo_JoJo]

Yes we do indeed, that's so true. It's easy to forget that we're always learning, so thank you for reminding me x

Yeah - I hope I'll be back soon, I'm hoping to attempt another 5k tomorrow, and I'll see how I'm feeling after that.

[GoGo_JoJo Graduate10 in reply to Hidden]

I still remember wincing when I read your insole post... I suppose the best way to look at it is that you're lucky it wasn't a worse outcome. Enjoy tomorrow's run. 😁 I hope you have a decent forecast, we're due a hideous day tomorrow!

[Hidden in reply to GoGo_JoJo]

Haha yes I winced too, from the pain, and when I realised what an idiot I'd been. Still, best foot forward now! That would be the one that still works

There's supposed to be a period without rain from 10am tomorrow, not so much wind, but a bit chilly. I hate running in long-sleeved stuff, but never mind. Thanks as always for your support, it means a lot.

[GoGo_JoJo Graduate10 in reply to Hidden]

I just saw your post on the marathon board. From a MH standpoint far better to run 2 miles each on consecutive days than to worry about distances. Tough days need a release. Not every run needs to be a long one. (You can remind me of this later this month if I don't ease back!) 🤣🤞

[Hidden in reply to GoGo_JoJo]

Thanks Jo, wise words, and I know you're right. I'm keeping an eye on you on Strava anyway, I'll give you a gentle prod if you start getting too giddy, don't you worry