As the week begins I am still nursing a foot injury. In 4 days I will see my PT and get a definite diagnosis, but I suspect that it is a bruise of my 5th metatarsal. For the past week and a half I have running easy short runs. My mileage has been reduced by 50% but I have been able to return to other cardio and strength training.
4 km around the neighborhood at a decent pace. Initially I felt lethargic and unmotivated. About 300m into my run I waved at an elderly gentleman who was working in his garden. He made a comment that I have come a long way, so I stopped to talk to him. He said that enjoys watching me run past his house every day, and I in turn responded that I enjoy the beauty of his landscaped gardens. I mean,, it is gorgeous! When I left his house, I literally had a spring in my step and ran an enjoyable 4km. It is amazing how a few encouraging words can lift your spirits.
Immediately after the run I met my running bestie for a walk. She is recovering from surgery and it was lovely to enjoy her company while enjoying the fresh air. One hour of brisk walking was a nice way to get some cross training / cardio.
30 minutes of mobility drills. There is limited movement in the left foot but no pain.
This is another race in the RunNB Super Series. Points are awarded based on placement in age group. Currently I am in 9th position in my category. I don’t expect to finish high in the standings today because of the foot injury. For the past several days the foot has become disgruntled after 20 minutes of running.
My goals today were to
- Don’t Injure Foot Further.
It was a cool frosty morning. My race kit was packed but I grabbed a pair of mittens on my way out the door. The race takes place in the beautiful farming town of Sussex, about an hours drive from my house.
My race strategy was to take it easy. I opted not to do a warm up run, but settled for dynamic stretches before the race and planned to use my first couple of kilometers as a warm up.
The first kilometer was on rough, uneven broken pavement and I had to stay focused to avoid stepping in potholes or on broken pieces of asphalt. That is what caused my injury in the first place! At this point I was playing it by ear… or foot.. just waiting to see how the foot would respond. I don’t have full flexion so my kick is compromised, but I managed to hold onto a moderate pace without much discomfort.
Before the race I was mentally prepared to walk if I felt it was necessary. As expected my foot started to hurt 20 minutes into the race and I had to decide if it would be best to walk or continue running. I decided to push through to see if it would get worse. My reasoning was that it would be best to get the race over with in the shortest amount of time possible.. you know 60 minutes versus 80 minutes. It didn’t get worse, and actually settled down.
The course was mostly flat with only one incline in the 4th kilometer. It felt great to pass 2 runners going up the hill and even offer them encouragement as they huffed and puffed their way to the top. What does up must go down, and 2 kilometers later was a downhill and the foot grumbled about the braking action. Thankfully it was a short hill so I got it done quickly.
At Kilometer 7 was a water station where I stopped for 30 seconds. There didn’t appear to be any runners in my age group near me, in front or behind, so I concluded (correctly) that a quick break wouldn’t impact the AG standings. The 30 second break proved to be a good idea, as I left feeling refreshed and energized. The final 3km was flat and I finished feeling strong. Finish time was 60: 41, 5th AG. It wasn’t my fastest time but it was the best time that I am capable of today. I was pleased with that.
I was travelling with 2 other runners and we decided to head out to the Sussex bluffs before going home. It was a 4km round trip hike and offered stunning views of the farming community.
Not surprisingly the foot was sore for the remainder of the day so RICE was in order.
Gym Day – 30 minutes cycling @90 RPM. / 30 minutes Strength Training
2 hour walk / hike with my bestie ~ pavement and trail . Dobson Trail is so peaceful and beautiful. It was very therapeutic for both of us.
2 mile run along the Riverfront Trail. Windy! Foot stiff.
20 minutes bicycle ( 5 miles)
10 minutes stair climber ( 35 floors)
60 minute walk
2 mile run Mill Creek Nature Park
Top of foot is very tender in area of 5th metatarsal. I did some painting today, which included several climbs up and down the stepladder. ( probably not a good idea. )
Run 2 km Mill Creek Nature Park
Experiencing some discomfort while running, so kept it short. Pain extends to ankle / Achilles today.
I have been walking with a friend who is recovering from surgery. She is walking the legs off of me. Afterwards I did an easy 2km run. Foot is sore.
Today is the day that I have been waiting for… a visit to my PT to get her opinion on this gimp foot. It looks like I will have to wait for a few more days. She wants me to have an X-ray to rule out a hairline fracture of the 5th metatarsal but I can’t see my family doctor until Monday. She advised me not to run, but told me that if I did to only run short distances on soft flat surfaces. If it is indeed a fracture then I will need to stop running. Period.
Okay, I just had to try running. I went to Mill Creek Nature park and ran on a 1 km section of the trail, then I turned around and ran back. The foot didn’t hurt.. much.
When I started this silly run streak I only planned to run for 30 days… and then one full year. It has become a part of my regular routine and I have known that it will have to end sometime. I also knew that it would probably be an injury that would end it. As I write this my run streak stands at 1280 days. That is a good run. ( pun intended)
16 days ago I hurt my foot. For 16 days I have been running on an injured foot. It has improved I can do most activities without pain now. I do experience discomfort while running but is still very tolerable. A visit with my family physician on Monday will determine whether I need to take a few weeks off from running. And I’m ok with that.
My training has come to a screeching halt so I need to do a major reset. I am on vacation this week so will start my new modified training plan on Monday. This will be a good opportunity to focus on strength training and cross training. Quality runs are out of the question so I will have to focus on keeping my cardio level up through swimming, biking, etc. Today we set up our above ground pool so I shall research exercises I can do in shallow water.
In hindsight I realize that I ran more this week than I should have with this injury. Also I have been doing a lot of gardening / yardwork / house painting and have been using my foot in ways that it is not used to. In spite of the continued abuse, my foot is showing signs of improvement. Slow improvement is still improvement.