So, seven weeks after a minor problem with my primary pump, I'm back!
The main advice that I've been given is to play it "by feel". I guess this is working but me and my body don't talk much so it might not be ideal (although we did succeed in communicating about the original pump problem).
My current plan is to go slowly and try to judge how I'm feeling. Managed a 500m slow jog last Saturday, 2k in the week and did 6k this afternoon.
Any suggestions gratefully received!
Welcome back SkiMonday! I’ve heard of some choosing 1 run per week fromC25k as an abridged version. It might be a gentle way back on your ticker, although if you already ran 6k maybe that is too gentle? It’s nice to see you’re back at it though.
Hi SA and thanks! I think slow runs of about 5k are good for building stamina. Maybe two of those and one longer run, all at a slow pace is the way to go. Hopefully, it won't take me too long to build up distance.
I'm sure it won't take too long. Just some nice slow easy runs for now.
Welcome back! I was planning to do that when I come back too
What was the meducal advice ? Did your doctor give you any indications of managing heart rate or anything ?
Hi BackInTime. The medical advice is to go "by feel" (and to keep my breathing down to "conversational pace", I forgot to mention that bit). They've also said that, for those of us who've exercised before, pushing the breathing rate is OK.
I think it makes sense to run at an easy pace for now (and it's a good opportunity to reset my weekly routine because I didn't have enough easy running).
Something I'm unsure about is building distance. Given that I ran 6k yesterday, I could add 10% each week but I think that's too cautious since a couple of months ago I was doing 30k runs.
10 % adds up quickly though and it does help prevent injury, over and above your pump issues.
Do you have anything specific you need to get long distances for ? I mean, apart from wanting to get back to it ?
No, I don't have anything specific, I think that pushing to reach a target would be a bad idea at present. It's more about salvaging what I can. It's also good to be able to run to the local Parkrun but I need to get back to HM distance for that so it'll have to wait.
I'm starting to think that consolidating around 5k is a good plan for now.
if you're in no rush, slow and steady seems to be the safest way to go
Wow. That's fantastic progress! You could always follow JuJus 10k plan although even that may be a bit tame for you 😀. Great going!
Hi Skimonday, it was great meeting you yesterday. It’s difficult to give advice following such a pump problem but perhaps it might be a good idea to stick to 5K-6K x 2-3 times per week until Christmas just to build back up a base. And then a quick check with your Cardiologist before moving on again with distance for the New Year. Your already at a great base level if you can comfortably run 6K at an easy pace.
Im not a doctor so it’s not any use listening to me.😀 You know your own pump and your own body. I’m just delighted to hear your back running again and it was such a pleasure meeting you yesterday.
Damien
Under normal circumstances having 7 weeks off would, according to an article that I’m struggling to find at the moment put you in the 1-3 months off drop 40% of weekly mileage category, and then build back up on the 10% rule, so that would have you back where you were in a month or so.
Obviously you need to take your pump issue into consideration, which I can’t really advise on... if it were me I’d be taking a lot of that 40% off the long run though.
Thanks UNM, that's a useful guide. I think I'll take that as an upper limit.
It's the IC for me
I'm back from the IC - I think!
On the IC 🤬
Back on the IC
