IC update 3

1st recovery walk run walk this evening , 20 min walk then 10 reps of 1 min run then walk very very slow gentle runs but a start and that is all that mattered

Still have exercises to do daily and back to physio a week on tomorrow , will see how Knee feels in the morning before deciding on next outing

Felt great to be out running on a wonderful spring evening there really has been a huge hole from not running that even walking didn't fill.

It is true you don't know how lucky you are to be able to run until you can't ! Feeling much happier and optimistic this evening Hope it is still the same tomorrow

[Irishprincess Graduate]

Ooh lovely Rob. I'll keep everything crossed for you that you feel ok tomorrow but it sounds as if you're on your way back!

[Hidden in reply to Irishprincess]

Thank you IP I hope so .. and definitely Slow_Rob

[poppypug Graduate]

Oh Rob, I am so so pleased for you, this sounds very positive .

Lets hope it wont be long now before youre back to full strength

Great news ! xxx

[Hidden in reply to poppypug]

Aaaw thank you poppy very kind of you as always xx

I hope you doing ok also poppy

Small steps to start ,no rush no pb's !! well not for now

[poppypug Graduate in reply to Hidden]

My hip is feeling better today, thank you. I have done loads of walking just to keep myself topped up and Ive got an exercise bike, but its still in bits in the box , I must get it assembled soon !

Slow , small steps , thats the way, Rob xxx

[Hidden in reply to poppypug]

aaw that's good to hear poppy yes you must xxx

[Hidden]

Thank goodness you have been able to make a start. I really hope you have no repercussions tomorrow and can continue with your rehab. Happy run/walking !

[Hidden in reply to Hidden]

thanks henpen exercises, shower then sleep and fingers crossed for the morning

[AncientMum Graduate]

So good to read this m'dear. Hope the recovery continues apace.

[Hidden in reply to AncientMum]

Thank you AM

[Hidden]

I'm so happy for you rob to be able to start running again. Every step taken is fantastic. Try and keep it up but listen to your body.

Good luck and very well done

[Hidden in reply to Hidden]

Thank you webo if anything I am being over cautious but that will pass I hope

[Dunder2004 Graduate]

Great news Rob. I am sure you will feel fine in the morning.

[Hidden in reply to Dunder2004]

thanks Dunder , didn't feel any worse so a good sign , a few days rest again before deciding on just a walk or another run/walk

[aliboo70]

great news Rob, its a lovely evening to be out, i just did run/walk with george dog

[Hidden in reply to aliboo70]

thanks aliboo it was a wonderful evening lots more to come I hope

[Lovefood1984 Graduate]

Keeping everything crossed for you hopefully this is the small step back to running again!

[Hidden in reply to Lovefood1984]

thank you Lovefood looking very hopefully

[Pigivi]

Good to hear that you are back, take it easy and mind that knee...

[Hidden in reply to Pigivi]

thanks Pigvi

[old_git Graduate]

That's great news Rob. Hopefully the knee will continue to recover!

[Hidden in reply to old_git]

thanks OG , hope your 10k training is still going well

[old_git Graduate in reply to Hidden]

Thanks Rob. Did just over 10 k yesterday, hit 10 at about 1:07, so better than expected.

[Hidden in reply to old_git]

really well done OG that is a great time , It was looking like my time when I eventually got to 10K , keep going that time will come down

[Northernspirit Graduate]

Everything crossed for you.....you will get back to it. Remember running is for life not just for Christmas

[Hidden in reply to Northernspirit]

thanks northern just happy to be able to do even a few short runs for now

[Steve_L Graduate]

Good luck, Rob. Hope you're out there pounding the streets soon!

[Hidden in reply to Steve_L]

Thanks Steve , softly gently slowly pounding yes

[Zev1963 Graduate]

Good to read you have made it off the IC Rob. I look forward to hearing about your recovery progress.

Recovery is of particular interest to me at the moment as I'm sort of on the IC myself. The ankle that I broke in 1993 is now giving me jip, I managed 5K yesterday, but it was hurting by the end, and still stiff and uncomfortable today

So it will be very encouraging to hear about how you build back up to full fitness. Good luck Rob, best wishes for a speedy recovery

[Hidden in reply to Zev1963]

Hi Zev, sorry to hear you have a problem also hopefully rest will be enough for you ..

although mine presented as a knee problem, it is/was being caused by an imbalance in my quads probably including a broken and dislocatded ankle 17 yrs ago which Is now plated and pinned and causing some loss of mobility in that ankle... .

when I look at my right leg quads compared to my left ,the left are def more developed which as I am very prom right sided a bit strange ...

So daily exercises to develop the right quad muscles and strength which appear to be slowly working ..

A slow gradual return to running is planned , maybe only running twicea week etc

Here's to a speedy return for you and a continued improvement for me

[Zev1963 Graduate in reply to Hidden]

My right ankle was broken pinned and plated too

In fact it was broken by me, and then re broken later by the surgeon several weeks later to pin and plate it ( i've still got the plate, pin, and 5 screws in a jar ) My metal work has since been removed though

As I mentioned in a reply to Tomas, this recovery is a bit of a learning business for me, working out just how much to push, and how much to rest. Having not been very sporty prior to C25K I've not learnt much yet about recovery from injury.

It is annoying not being able to run, but it is interesting too, discovering what the limits are, and how to get back into shape.

Good luck with your recovery Rob, and be sure to keep us posted of your progress and any tricks that work for you

[Hidden in reply to Zev1963]

It is a learning curve for me too Zev, am pretty much being guided by my physio .

You are lucky to have your plate and pins removed .mine still with me, like you I wasn't active at all pre C25K so never thought about it at all .. you live and learn Zev . I am hopefully living to fight and run another day

I will keep posting ,as I go along

I still want to go out an do all the things I was doing and smash my 5K times haha but maybe need to re strain my self ,maybe

[Pollynorris Graduate]

So glad you're off the IC, keeping it slow and steady is key. Your fitness levels will really be helping. Good luck Rob.

[Hidden in reply to Pollynorris]

thanks pollynorris , a slow progression from the IC , may still have some odd days back there for rest and recuperation

[AndyD Graduate]

I somehow missed your post... Glad to hear that you are on the mend and back out there in some degree....take it easy, do as you are told and you'll be back to your fast slow_Rob pace! All the best

[Hidden in reply to AndyD]

Thanks Andy Am being a very good patient