Return after 2 week gap

[iain-strachan]

I've been chafing at the bit for the last 2 weeks with a stiff back, which I believe was aggravated by too energetically raking up the leaves in the garden. So frustrating! That morning, I'd managed my best ever 5k time at the Didcot Parkrun (35 minutes), and went into the leaf-raking exercise with relish.

Next day. Ouch. I did a couple of runs but found the stiffness persisted. It's worse if I've been lying down - bit of a pain when I get up in the morning. An article in runner's world magazine says that rest isn't necessarily the best way or rehabilitating after injury, so I think keeping moving with a more gentle run is the way to go.

So today I came back with the intention of possibly doing 4k, but with the option of doing 5k - by not turning down one road but waiting till the next. I got to the 4k road and felt fine so went on to the 5 and completed without incident. Not a fast time at all (just over 38 minutes) but the objective was to run without over exerting the back, and keep well within limits.

It's great to get back to it! I missed it so much. I believe I'm well enough to attempt a 10k either Weds or Thurs this week - if I aim to do it at a pace of 8:00/km that should work out pretty well. Previously I've managed 9k without too much trouble in Week 8 of the plan, but I think I should be able to go straight to 10.

[SueAppleRun Graduate10 60minGraduate]

Good to hear you are healing and back running

[Grannyhugs Graduate10]

Hey welcome back, I wondered where you'd got to. Hope your back eases off. I did my 10k last week averaging 8min/k so if I can you can too. Good luck happy running

[iain-strachan Graduate10 in reply to Grannyhugs]

Hi, - that's about the pace I'm aiming for. I did 7:52/km on the 5k last night without problems and the heart rate steady in the 150s, so should be able to manage that for 10. Fingers crossed! I like the new badge. It suits you!

[Grannyhugs Graduate10 in reply to iain-strachan]

Thank you. My HR was average 181 with peak over 200 for my 10k - lesson, dont run while recovering from chest infection. Back down to more normal for me now. Had HR chat with doc, shes happy so I'm trying to keep happy too 😀

[iain-strachan Graduate10 in reply to Grannyhugs]

Wow! Mine's never got that high. When using the Garmin once it spiked at 197 on a parkrun but I'm not sure I believe the figure. Highest average HR is 168. But it seems lower these days, and I use a chest strap which I believe gives more reliable data.

My GP said that on a 10k he did his average HR was over 190. He's very fast and does parkrun in around 22 mins.

[Grannyhugs Graduate10 in reply to iain-strachan]

Son in law gave me his chest strap to borrow so it will be interesting to see the difference yesterday I did hills and it averaged 164 so it must have been infection that caused high reading on flat 10k. I wasnt out of breath or red in face and talked to passers by so was surprised when I looked at trace at end of 10k.

[Debston Graduate10]

Your post has made me feel better about the many leaves lying, unraked, in my garden! Glad you are able to run again. I just read that RW article and it made a lot of sense. Just be careful not to overdo it!

[iain-strachan Graduate10 in reply to Debston]

There are websites that show you how to avoid injury raking leaves. Back injuries by twisting the back are quite common raking leaves. The trick is to stand upright and use arms and shoulders, not the back!

[Irishprincess Graduate10]

I think I’ve had more gardening injuries over the years than running ones! Raking and digging are hard on the back, as you’ve found, so little and often is the key here.

Stretch after a gardening session too, it really helps.