There's a well known song about the X bone's connected to the Y bone, the Y bone... And logically, the associated muscles, although not physically connected to each other, are closely affected by those around them.
So I strained my calf. The hobble caused my ankle to swell. The limp from the pain has now caused Planter Fasciitis in my foot. Or to sum it up, I'm too bloody old for jogging!
The outcome is that the doctor has recommended rest with light exercise and use of anti inflammatory tablets for the next week or so. So jogging is not an option for a week, however walking is OK as long as I don't over do it.
So when I finally can start jogging again, I will have to start lightly so as not to aggravate the condition - which can last up to a year is some cases! Additionally, my stamina will be back to zero so I will definitely be starting back at week 1 of the C25k plan. Not happy.
Recap on targets set earlier in the year.
Initial targets in standard font, updates in italics.
1a Be able to walk at an average 4 mph over a 5k distance. Did 3.7 mph on Saturday - details. I think this is important as we will have to average over 2 mph over the hills to complete the challenge in the required 12 hours. My local area is flat, so 4 mph is a must. - Managed to do a 3.8 mph the following day, but due to injury have not managed that again. Hoping to have a go at the route tomorrow and aiming for 3.5 mph as a starting point.
1b Extend above speed to a 8 mile route. Current best is 3.4 mph. Not had chance to do this route again since November. Hoping to have a go on Friday with Bex.
2a Drop to 77.5 kg by 20th December (I know this will go back up over Christmas!) - weighed in at 78kg beofre Christmas, so pleased with this.
2b Drop to sub 75 kg by Easter and maintain until June and beyond. - See 2a
3a Be able to run 5k by mid Janaury (currently working through the couch to 5k programme, so on target) - No chance. Aiming to hit it before Easter now.
3b Be able to run 5k in sub 35 mins - See above
3c Be able to run 10k by Easter - No way, see above. Need to be able to run 10k before beginning of June
4a Be able to walk around Rutland Water (Short route - 17 miles) in less than 5.5 hours, before the end of this year - Again, due to injury this has been missed. Now planning to do this is Feb half term.
So overall, pretty poor show at the moment. However most of the failure is due to one particualr problem. If I can ease back into the jogging and walking without aggravating the injury I am hopeful that these new goals are achievable.
Monday 30 December 2013
Friday 20 December 2013
One step forward, two steps back...
So at the beginning of December I was running Week 3 of the C25K schedule, and running it quite well. So well in fact I think I pushed myself too far by running a couple of days without rest, and trying to move on to the next phase too soon.
After nearly 3 weeks of calf, ankle, foot, knee pains I cannot run the week 3 schedule! Week 3 is 90 seconds run, 90 seconds rest, 3 mins run, 3 mins rest, then repeat (with 5 min warm up / cool down at each end). I did the first 90 seconds, but after 2 minutes of the 3 I was shattered and in pain. After the rest I managed 90 seconds again, but only about a minute of the final 3.
And as I sit here writing this, my ankle is throbbing! Not a happy bunny.
+Beccy Fairbank is sprinting (well jogging) ahead. She managed 8 mins jog, 5 rest, and 8 jog a couple of times this week. Well done!
Plan of action is to be able to do the week 3 plan - hopefully on Sunday and Tuesday, before moving back onto week 4 - which I was 90% capable of doing 2 weeks ago!
Despite this set back, we are still on track to be able to do the Yorkshire 3 Peaks in the summer of 2014, as long as I get get rid of these aches ASAP.
After nearly 3 weeks of calf, ankle, foot, knee pains I cannot run the week 3 schedule! Week 3 is 90 seconds run, 90 seconds rest, 3 mins run, 3 mins rest, then repeat (with 5 min warm up / cool down at each end). I did the first 90 seconds, but after 2 minutes of the 3 I was shattered and in pain. After the rest I managed 90 seconds again, but only about a minute of the final 3.
And as I sit here writing this, my ankle is throbbing! Not a happy bunny.
+Beccy Fairbank is sprinting (well jogging) ahead. She managed 8 mins jog, 5 rest, and 8 jog a couple of times this week. Well done!
Plan of action is to be able to do the week 3 plan - hopefully on Sunday and Tuesday, before moving back onto week 4 - which I was 90% capable of doing 2 weeks ago!
Despite this set back, we are still on track to be able to do the Yorkshire 3 Peaks in the summer of 2014, as long as I get get rid of these aches ASAP.
Saturday 7 December 2013
Pain is so close to more pain (and this week's progress)
The pain
I think I might have over done it last weekend. As we were at the coast visiting the in-laws, we made the most of the change of scenery and the sea air and did jogging sessions on Saturday and Sunday. On Monday, back at home, we did an early morning jog (Day 1 of week 4 of the couch to 5K). I barely got started and my calf was aching. After the first three minute session it was starting to hurt and during the five minute session it got worse. I ended up walking most of the rest of the way.
I think 3 days with no rest days was too much. I was in pain all of Monday, and it was still aching on Tuesday.
By Wednesday morning it was just a dull pain so I went for a jog. Did the 3 mins, the 5 mins, the 3 mins and about 4 minutes of the final 5 before I had to stop. My calf was very painful all of Wednesday and into Thursday. So on Friday morning I decided not to do the C25K plan, but did an interval training session. 10 times 1 minutes jogs with alternate 60 and 90 seconds rests. I managed it, but the calf started to hurt during the 8th jogging time. As soon as I got back home I applied ice and that seemed to relive the pain. However it was stiff and painful of through the day.
I've just been out and walked about a mile and a half delivering Christmas Cards for our Church. The calf is very stiff and has a dull ache, but not too bad. I have to go out again tomorrow to deliver a few more - probably only half a mile though.
I'm hoping that with 2 days of rest, I will be fighting fit for Monday mornings jog. I intend to do week 4 of the C25K program again this week, to become comfortable with it before moving on.
196 days to go...
According to the widget on my phone there are 196 days until the big day. Yikes, it only seems a few days since I wrote the 222 days to go post. Where did those 26 days go?
In terms of jogging progress, see above. Not good, but hopefully I can make progress this week if I do not over do it.
No real walking this week. Hoping that the rest will heal my calf. If all goes to plan, and no further injuries occur, I aim to go for a long walk next weekend.
In terms of weight, I weighed in at 78kg yesterday - the lowest I've been for a very long time - so feeling very pleased.
M
I think I might have over done it last weekend. As we were at the coast visiting the in-laws, we made the most of the change of scenery and the sea air and did jogging sessions on Saturday and Sunday. On Monday, back at home, we did an early morning jog (Day 1 of week 4 of the couch to 5K). I barely got started and my calf was aching. After the first three minute session it was starting to hurt and during the five minute session it got worse. I ended up walking most of the rest of the way.
I think 3 days with no rest days was too much. I was in pain all of Monday, and it was still aching on Tuesday.
By Wednesday morning it was just a dull pain so I went for a jog. Did the 3 mins, the 5 mins, the 3 mins and about 4 minutes of the final 5 before I had to stop. My calf was very painful all of Wednesday and into Thursday. So on Friday morning I decided not to do the C25K plan, but did an interval training session. 10 times 1 minutes jogs with alternate 60 and 90 seconds rests. I managed it, but the calf started to hurt during the 8th jogging time. As soon as I got back home I applied ice and that seemed to relive the pain. However it was stiff and painful of through the day.
I've just been out and walked about a mile and a half delivering Christmas Cards for our Church. The calf is very stiff and has a dull ache, but not too bad. I have to go out again tomorrow to deliver a few more - probably only half a mile though.
I'm hoping that with 2 days of rest, I will be fighting fit for Monday mornings jog. I intend to do week 4 of the C25K program again this week, to become comfortable with it before moving on.
196 days to go...
According to the widget on my phone there are 196 days until the big day. Yikes, it only seems a few days since I wrote the 222 days to go post. Where did those 26 days go?
In terms of jogging progress, see above. Not good, but hopefully I can make progress this week if I do not over do it.
No real walking this week. Hoping that the rest will heal my calf. If all goes to plan, and no further injuries occur, I aim to go for a long walk next weekend.
In terms of weight, I weighed in at 78kg yesterday - the lowest I've been for a very long time - so feeling very pleased.
M
Sunday 1 December 2013
Bonding with Bex (and this week's progress)
Bonding with Bex
When Beccy was born, or to be more accurate the unnamed baby was born, who we later called Rebecca, I took a career break and became a house husband. Because of this we have always been very close. We've always done activities together, such as walking, cycling and camping - all activities that Mrs F. does not do.
After the failed attempt this year, we are determined that in 2014 we will succeed. As part of this we are spending a lot of time together exercising and walking , which I am really enjoying. Quality Daughter and Dad time cannot be bought.
I find this time especially important at the moment, as in September Beccy will be going off to Newcastle for University. Of course I'm extremely happy that my little baby is growing up and moving on to the next stage of her life, but it will be a sad time for me.
So although in reality this will not be our last walk together, it will mark at end of an era.
So although in reality this will not be our last walk together, it will mark at end of an era.
This weeks progress
I have not weighed myself today as we are away at the in laws. However I weighed 78.9 yesterday. So no real movement, but at least no going up.
We have continued with week 3 (of the couch to 5k plan) for a second week and now feeling ready to progress to WK 4.
Also this morning we did a 10x1 min interval run. Due to achy back I had to walk the first three 'jogging' sections, did a very slow 4th session and managed to jog the other six.
M
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