A little trot to test the Back !

[Instructor57]

It has been just over a week since I hurt my back on , wait for it !.......... A recovery run! 😐

Yes, I was on a 30 minute recovery run following a NRC intervals run 2 days earlier and felt discomfort in my back (I actually had slight arthritis diagnosed in my back over 20 years ago now)

I also hurt my lower back many years ago and it's been rather delicate since ! Ahh well 😐

Anyway, it been feeling better day by day for the last week so decided to test it out today with a short and steady run .

I was a little nervous and was ready to stop if I had any issues but thankfully all was well.

It was a pleasant morning at 11 degrees and a slight breeze, so shorts and t-shirt were perfect .

I did a short 15 minute recovery run from the NRC HM plan .

If I am to follow the plan my next long run is due to be 15K.

However, I intend to take a few steps back with the long runs untill I know my back is ok (I'm not in any rush!) The rest of the plan I will do in sequence.

So, happy to have got out this morning for a successful run, and even saw my horse friend 😁

Happy weekend everyone !

[Jools2020 Graduate10]

So glad that there weren’t any issues with your back today, Ian. And it’s good that the plan is flexible! 👏👍

[Instructor57 Graduate10 in reply to Jools2020]

Thanks Julia, yes it was a relief!I will stick with the plan for the other runs but I'm not going to push it on the long runs untill I know the back is ok , so maybe just drop back temporarily

[Beatlesforever Graduate10]

That's great news! Yes, taking a step back on the long runs is very sensible. Luckily you're not committed to a specific race date so you can increase distance in the long runs at a rate that suits you and your back 👍 your horse friend looks very happy to see you 😃🐎😍

[Instructor57 Graduate10 in reply to Beatlesforever]

Thanks , It was nice to have no issues !

And yes, I'm not interested in times or dates .

The runs will be done when I'm good and ready 😁

And always nice to see the horse 😁

[Roxdog Graduate10]

Glad to see you out there again! Could core strengthening help maybe? I've not got experience of back problems, but had heard that the core muscles are important in recovery.Good to test your body out and as long as you're still running, I'm sure those longer runs will come easily.

[Instructor57 Graduate10 in reply to Roxdog]

Thank you !And yes I do some core excercises and some basic yoga .

I think I just need to be more consistent with them 🤔

[Jogger22 Graduate10]

Glad to hear you managed your run without any issues Instructor57 lovely horse btw! Sounds very sensible not to ramp up the distance too soon until you are ready. I've got a slight twinge in my foot (developed after a run 2 days ago I think due to bad form because of tight calves due to too much walking and running for a competitive steps challenge at work) so have decided to take the day off - don't want to make it worse and then spend a longer time on the IC - it's very frustrating though as it's such a nice day and I would love to be out there running - however I have the rest of the summer so I will be patient!

[Instructor57 Graduate10 in reply to Jogger22]

Thank you, it was a relief to be honest !And yes, good idea to have a day off .

As you say all summer to go .... There is no rush 🙂

[GailXrunning]

That recovery run sounds very promising and a nice outing. I do hope the recovery continues. Definitely wise not to push too much with a long run.

[Instructor57 Graduate10 in reply to GailXrunning]

Thank you !Fingers crossed for it to continue 🤞

[Frenc Graduate10 60minGraduate]

Sounds like a happy run all round today! Well done. I always enjoy seeing the horse too 😊. Well done Ian!

[Instructor57 Graduate10 in reply to Frenc]

Yes, it went ok and good to see my horse friend 😁🐴

[SueAppleRun Graduate10 60minGraduate]

What good news 😀so pleased you could get out and run

[Instructor57 Graduate10 in reply to SueAppleRun]

Thank you !It was a relief 😁

[Oldfloss Administrator 60minGraduate]

Just good to know that you are... err...back.... on track. ! Listen to the back and go for the longer run when ready x

[Instructor57 Graduate10 in reply to Oldfloss]

Yes, hopefully back on track and the longer runs will come in good time ! 🤞

[Oldfloss Administrator 60minGraduate in reply to Instructor57]

They always do,,. they are so patient!!! Well mostly x

[Oldfloss Administrator 60minGraduate in reply to Instructor57]

How did you start the NRC HM plan... did you print everything off first?

[Instructor57 Graduate10 in reply to Oldfloss]

No, I just download the weeks runs as I go and the app ticks them off as I do them 😁

[Oldfloss Administrator 60minGraduate in reply to Instructor57]

Thanks x

[AlMorr Ambassador Graduate10]

Well done Ian on running that 15 minutes recovery run this morning, nice to know that your back is less sore now enabling you to get out and have a nice run.

My result from this morning's parkrun at Drumpellier is through, full report on Damienair's parkrun forum, however, I notice the results from the other 2 parkruns I attend, including my home parkrun of Dunfermline are still NOT there at half past six in the evening, surely there must be a technical hitch.

[Instructor57 Graduate10 in reply to AlMorr]

Yes it felt ok today thanks Al Glad your parkrun went well 👍

Oh. That's very late for Dunfermline 🤔

[AlMorr Ambassador Graduate10 in reply to Instructor57]

Springburn park run, the one I went to for its 8th birthday only got there results for todays parkrun at 7.15 PM, still no result in fom Dunfermline at 7.30 pm.

[Instructor57 Graduate10 in reply to AlMorr]

Very strange 🤔

[AlMorr Ambassador Graduate10 in reply to Instructor57]

I am glad that I did not run at Dunfermline parkrun today, I ran there last week and intend to run there next Saturday and also for my 50th parkrun on Saturday 9th July which also marks their 7th birthday.

[Fionamags Graduate10]

Sorry you've had trouble with your back - hopefully its on the mend now. I see you did a very short run - that's something I should do more of to get me over the door. Sounds like a few folk are on that NRC HM plan - I am trying a Garmin 10k just now so I'm interested in how the NRC one goes.