T-7 Weeks: Another Slight Setback

Goal this week was to be in control of my pace and my walk breaks. Well, with a minor overdid-it injury on my left inner ankle (left side again eh?) I had to RICE for the first half of the week. Pretty much had to run/walk all my runs, and had to go back to square one with form. Top priority is getting to the starting line, so anything I need to do I will.


RICE day, pulled out the old compression ankle brace. Googling my inner lower ankle, and I think it’s got something to do with a strained tendon. It’s a little sore to the touch. [Don’t worry, although I googled, I don’t think I have a stress fracture combined with a torn tendon that will result in having my foot amputated.] I think all these minor injuries are teaching me that it’s really going to be ok – don’t ignore it, ice it right away, and google has far too much info for anyone’s good.


Continuing with RICE. Went for 4km, half the scheduled amount, at a much slower pace, while wearing my compression brace. Really felt good, so I pushed a little at the end and felt my arch tighten up…decided to call it quits there, went home and iced. Spent the day consciously walking but didn’t feel any pain.


Another day of rest should be exactly what I need to be 100% tomorrow. Walking without thinking about it now, still a little sore to touch.


6km (2km less than scheduled). Did a nice easy pace with J around the bridges to Gatineau and along the river pathway. Had to get some good conversation in, since this is her last week in town! Going to miss my running buddy 😦 but super excited for her first half! Ankle was fine, no complaints. Iced at the end of the night because I should.


Rest day – ankle is back to normal!! Woohoo!!


9.5km easy. Started with run 10 minutes, walk 30 seconds. Helps keep the pace easy. I only brought electrolytes with me this time, I think I’m at a point where I don’t need fuel under 10km! I haven’t run this route since last summer, this used to be such a LONG route…amazing how a few 10-milers will change your perspective of what’s tough.


18km, run 15 walk 1. I wasn’t worried about pace at all today, and it ended up being pretty slow. My focus though was to remain pain-free. I really notice when I lift up my spine and send my tailbone forward how much it affects my perceived effort level, and removes the niggling aches and pains. I keep noticing this over and over…one day I’ll have it locked down so I won’t slip into slouching! Process makes perfect.

Goal for week 6: Increase pace now that I’ve found a good run/walk strategy for the longer runs. Get back to full on speed and hill training after a week of RICE and low-mileage recovery.


About Fjola Melody

Yogi, DJ, runner, cat lover, coffee drinker! Oh ya and the occasional beer. Life is good!

Posted on April 29, 2013, in Running Journal. Bookmark the permalink. Leave a comment.

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