Off the IC - part 2

[MartinKH]

Had a run in the blazing 🥵 sun today, was intending to get out early but something called life got in the way 🤣

Off I went to run in the 28 degrees heat ☀️, and this is only my third run back after 7 weeks on the IC.

No records were broken for distance or speed, but I managed to run 3 k today at a pace of 6.26 min per k. Not too bad considering the heat, especially the last km with no shade 😅

After my last run at the end of last week I had quite sharp discomfort on my knee. So erring on the side of caution I was keen try and talk with a physio again to make sure I was ok to continue. I was very lucky to get a video consultation with a physio yesterday. The physio advised me to continue the exercises and also to apply heat treatment ( via a heat pad or hot water bottle ) to my knee before bedtime and just before a run. She said I can continue my return to running. I think Beachcomber66 said last week they were also having some other form of heat treatment for knee pain.

Anyway seemed to work ok this morning for me, and I had extra heat treatment on my knee and everywhere else thanks to the hot 🥵 conditions out today.

Happy running all and stay hydrated.

🏃‍♂️🏃‍♀️💪😎

[ju-ju- Graduate10]

Thats great, well done... and good you were able to access the physiotherapist so quickly too.... I hope it continues to improve.

[MartinKH Graduate10 in reply to ju-ju-]

Thank you very much Ju-ju, yes I was very fortunate to get a physio appointment so quickly. It was all via NHS, so thank you again for all the great work they are doing.

I was intending to start your magic 10 plan in May, but unfortunately I injured my knee then. Hopefully I can start it sometime in a month or two depending on how my return to running goes. It does look like a great plan, and I'm keen to do it.

Hope you're alright, and happy running.

[Roxy71 Graduate10]

That’s good news you are very brave going out in that heat I am having a rest day today. Smiles Roxy

[MartinKH Graduate10 in reply to Roxy71]

Thank you Roxy, although I'm not sure brave is the right word going out in the heat today

I was keen to get out though having had the extra physio virtual appointment, and I was inspired to make the most of running having seen the very good runniversary post from damienair

You are very wise having a rest day today. Happy running

[Buddy34 Graduate10]

Great news to hear you're back out running and you're right there is no need for speed or longer distances. Take it easy and fingers crossed everything will go well. Enjoy the rest of your day and drink plenty water 🌞🌞

[MartinKH Graduate10 in reply to Buddy34]

Thank you Buddy, at present I'm enjoying being out and gradually up again.

Yes, I've had lots of water thanks.

Don't know if it's roasting hot in Scotland today.

Enjoy the rest of your day too

[Buddy34 Graduate10 in reply to MartinKH]

Yes its boiling today here in Scotland. 👍🏴󠁧󠁢󠁳󠁣󠁴󠁿

[MartinKH Graduate10 in reply to Buddy34]

Take care then Buddy, plenty of water for you too then

[Bracken2018]

Hi,

Flipping heck , you were keen to get out there in the HEAT !

Bravo .... I got up at 5 with the intentions of a 5 K run - alas tooooo hot for me - it was. 22 here .

I’m hoping we will get the thunderstorm and rain - I really enjoy running in the rain .

Here’s hoping !

All the best - you hottie . 🐾

[MartinKH Graduate10 in reply to Bracken2018]

🤣🤣🤣 your post cracked me up about the hottie thing.

Yeah I was keen to get out, but conscious not to go too mad with the heat and my stayed return to running 🏃‍♂️.

You were wise to take a rain check today. I also love running on the rain. I only started C25K just after Xmas so I’m more used to gale force winds and lashing rain.

I’m also looking forward to the thunderstorms and rain and cooling off a bit.

Happy running 🏃‍♀️🏃‍♂️😎👍

[Bracken2018 in reply to MartinKH]

Hi M,

Yep, keeping cool works for me well. Saturday 27 it was dark and gloomy outside and raining Out I go at 7 am intending to keep up my distance of 5K ( as an old bird 69+).

I'm plodding along the road, squelching as I pass local dogs out for a walk looking at the sound from this human that's chasing fresh air! For me, it paid off, 7K later, and feeling like a poached chicken I walked home with a smile on my face.

I'm still trying to understand how in the heck you ran in that heat whilst frying - brave

[MartinKH Graduate10 in reply to Bracken2018]

Well done you, sounds like you had a great run on Saturday. 7k is great going no matter how age anyone is. The dog you passed by were jealous of your speed

On reflection I think l must have been blooming mad running is that heat last week.

Yay for the cooler moderate weather, and even a bit of rain

[Mum22boys Graduate10]

Hi Martin, good to see today's run went well. 🤞 for the knee and that the physio advice works. Super hot today, I've postponed my run until early in the morning 🥵 I'm impressed with anyone who managed a run today!!

[MartinKH Graduate10 in reply to Mum22boys]

Hi Mum22boys, thanks very much and I was relieved that today’s run was alright.

The tip from the physio about heat ok my knee seemed to help, and I was very lucky 🍀 to get a virtual appointment so soon.

You’re right it was super hot 🥵 today, but I conscious not to go too mad.

You are wise to postpone your run until tomorrow early morning, hopefully by then it’ll have cooled off quite a bit. Have a nice run 🏃‍♀️ then.

Hope you and your boys are keeping cool today, tough on the very young ones sometimes in this heat.

[Mum22boys Graduate10 in reply to MartinKH]

I'm hoping the rain comes early in the morning... we'll see!! They've been ok, thanks for asking 😊 we had breakfast outside followed by a play but then other eating meals in the shade we've tried to avoid being out too much and just played with lots of water 😉

[MartinKH Graduate10 in reply to Mum22boys]

Glad you were all ok in the heat, and good plan staying in the shade as much as possible.

Hope you got your rain and cooling off of temperatures, I’ve just been out playing tennis and still quite hot 🥵 here.

Happy running 🏃‍♀️ 👍

[Mum22boys Graduate10 in reply to MartinKH]

It was pleasant enough at half 6 this morning. Just did the speed podcast on the stepping stones programme so I wasn't out too long. Had my new cooling towel with me which has been great this week. Looking forward to the rain on Sunday morning though 😉

[BOBOZ Graduate10]

Running in the heat is the best.

Did all my C25K during summer here in Sydney and 30C+ is pretty average. Often much higher.

Now winter has arrived I find it more difficult as it takes ages to really warm up.

Roll on next summer.

[MartinKH Graduate10 in reply to BOBOZ]

Must be some great places to run around in Sydney, especially near on on the coast.

I’m the opposite. In the hot 🥵 weather, it takes me ages to cool down 🤣

Happy running 👍

[Fionamags Graduate10]

Great to see you back at it doing a pace I can only dream of. 😄 sounds like you're being very careful to listen to those niggles and I'm sure this will pay off.

Happy running!

[MartinKH Graduate10 in reply to Fionamags]

Thanks very much Fiona, yes I am being quite careful at the mo with my return to running. Like most people, I really don’t like being injured so I’m really keen to avoid further injury if possible.

Hope you are having happy runs in your lovely new Brooks.

[Fionamags Graduate10 in reply to MartinKH]

They are fantastic. I thought my old shoes were fine although the seams were starting to go. But the new ones have literally put a bounce into my step! The cushioning is fab!!!

[MartinKH Graduate10]

Glad to hear that, a decent pair of running shoes makes a massive difference.

I love Brooks shoes too, and had my first run out the other day in my brand new GTS's.

My previous shoes were exactly the same, but needed replacing after too much wear and tear on the heels.

[Hidden]

This is so positive. I suppose the knee being sore was maybe to be expected but slowly and steadily you are coming back. Actually in the scheme of things, this 3k will be as important as any longer run going forward. Well done on getting out and wanting to get out with the self motivation you have. It'll inspire others who are injured now but know there is a way back. Great stuff pal!

[MartinKH Graduate10]

Thank you very much for your kind words and support, I really appreciate it.

I'm not an experienced runner (yet :-)), and have to get used to distinguishing between a little niggle and a bigger problem that needs attention.

Of course I'm really hoping to avoid the latter going forwards, but realise now I have to be pro active with proper and regular stretching and strengthening exercises. That's not a bad thing

Happy running.