Back to 10k

[tony_a]

First 10k run for two months this morning after knee issues. I still get some discomfort from time to time when walking but the run was absolutely fine. I think the strength work I’ve been set by the physio (along with more diligent stretching and foam rolling) is finally starting to pay off.

Listened to the Running for Real podcast recommend by SadieRuns and it was a good listen and quite apt seeing as I’ve been struggling with injury most of this year. Lots of focus on strength work to address and prevent injury.

[over61andstilltrying Graduate10]

Well done to you! It must feel wonderful to reach the magic 10 again. 🍾🥂🏅🏃🏻🤸🏻‍♂️🏃🏻🤸🏻‍♂️🏃🏻🤸🏻‍♂️👏🏻👍🌟 💥⚡️🎉😊 Congratulations!

My last and only 11k was at the end of December. I suffered a hamstring injury in early Feb and have now gradually built up to 6.5k, but at very slow pace compared to before my injury. Did you have to stop running for a while and how long did you take to get back to 10k, the two months you mentioned perhaps? If your stop plus getting back to 10k was only two months that all sounds like faster progress than my hamstring allowed me.

All the very best for your onward, injury free running journey. 😊

[tony_a Graduate10 in reply to over61andstilltrying]

Thanks, it is good to have reached 10k again, especially as I have my first event booked for early June.

My problems were diagnosed by the physio as IT band syndrome, so I got pain around the knee usually after running over 6-8k. She thought the cause was weak muscles not properly stabilising my knee, hence the exercises. I didn’t have to stop running, but I had to stay below 5k and vary things up in terms of route and pace. I kept below 5k for a month and then started easing back up over another month - but throughout I’ve been running three times per week mostly.

It’s very frustrating being injured isn’t it. Sounds like your hamstring problems required complete rest which is going to take longer to build back up from. Have you been able to see a physio? Would highly recommend if you can.

Good luck with the rest of the journey back to 10k (and beyond 😀). I’m sure you’ll be there before you know it.

[over61andstilltrying Graduate10 in reply to tony_a]

I have an acquaintance who is a retired physio who gave me some pointers, strength and stretch exercises. Yes, I had periods of no running, ice and elevation, a couple of false starts and I am slowly building up now. Latest concern was my heart rate last run! I felt completely as usual, but my Garmin tells me that my average heart rate was up 30bpm! So odd! I am due to run tomorrow morning so I hope that odd heart rate is not repeated. Most puzzling.

[tony_a Graduate10 in reply to over61andstilltrying]

Hope all goes well. Much as I love my Garmin, I’m not sure the wrist based heart rate monitoring is that reliable so hopefully the next reading will be back to normal.