And so it begins (again) - BASE Week 1

2 week total break. For the first time in years, absolutely nothing. No est runs, no mobility, strength nada. I took just over 2 weeks off, lived a little and waited for a full factory reset.

It's actually not that much time. I had my weird foot issue - either a strain or a break. I had piriformis syndrome. I had the achillies issue which in fairness I no longer felt.

I was waiting for something else to break and I couldn't go full pelt.

No socials, nothing.

Today, 25th August I ran / walked a lake loop. No Garmin, no pressure.

Foot - I felt 'something' but not pain. Both quads cramped up and I ached but it felt good.

I will not go back to a normal journal for a bit and I'll be in and out but the plan is simple.

I want to run pain free and bouncy. I'll run slow and short until that happens. I'm going to build up slowly and I am going to do rehab and prehab inline and eat better. My only aim is pain free bouncy running and I may never return to racing - I can accept that. Zero targets. Obviously once I get moving that will change but I just want to start from a blank canvas and paint my life's master peice of a career defining block of racing.

So that's me. Definitely don't call it a comeback, I've been here for years.

Soooo.... evening runs on and foot aches some. It's not gone. Book in Podiatrist. This needs a review and is now a whole project.

They Can Rebuild him

So it's now a project and the ideal outcome is being able to run pain free. This section could be a whole book.

What is wrong

It's time to get a podiatrst and work out why my lower legs keep failing me. Booked in for Wednesday. No running until I have a plan.

What can I do while I am not running

No more zeros and rest. It's time to get busy staying moving.

Firstly, mobility and basic rehab (until I get a better plan). The eases off the body and stops me seizing up. Pretty easy and straightforward.

Strength

This is now non-negotiable. Slow build and work each muscle esp lower legs. Just work in that basic strength to (hopefully) stop future injuries. I also need to add in plyometric work from a very, very low level BUT that can wait until podiatrist gets me back towards running - i.e I haven't broke anything.

Steps

Easy again, weight management - keep up 12,500 steps per day as this is very good for me.

Cardio

Killer, using either exercise bike, x-trainer or aqua jogging. I need to be hitting cardio to stay breathing and 'fit'. I'll research but possibly using a bike and hitting some 40/20 work will benefit massively. It is insanely boring but right now I cannot keep dropping everything when I don't run. Research required - what is the most transferable x-train for injured runners and persevere.

Quick google says elliptical. My plan here is to start ridiculously manageable and add slowly. Like start at 10 mins and add a minute per day. No sessions yet, lets get used to it. I don't plan on going over 30 mins I'd rather target strength until then.

Visiting the Podiatrist

So, on Danni's recommendation I visited the pod. Basically, no need for orthotics, my foot shape - high bone in mid foot, high arch - leads to low mobility on dorsiflexion causing issues with calf and achillies.

That coupled with achillies problem on right foot probabl led to overcompensating on left foot and causing stress through feet. Long story short, I have likely irritated the membranes between the foot bones.

Not a lot that I can do. Basically main thing is to recover properly. I must keep up the calf / achillies rehab forever. Cannot let that slip. Always stay in high drop non-flat shoes (most of mine are fine).

Short term - yep, recover. Do the achillies rehab. Use heel drops (I have ordered arch supports too) basically lessen the stress on those feet. Strength and rehab with bands as I have been doing and just work up.

The Restart

Run wise. I plan to restart under protocal.

Superblast with heel lifts. Enteror inserts (one last try with these). Arch supports. Run on grass. Run slow. Run short.

I think that looking at previous week before injury I started with an 800m / 200m race then session straight after then session Thursday. Too much too soon.

The good news was that after severe pain I did manage to run slow and pretty long without major problems.

It is tempting to stay off this foot now for another few weeks but I think fuck it. It's either properly fucked - in which case it's all over now - OR - it's workable. I have a small glimmer of hope but if you have read this far you know I'll take that all day everyday.

The flow chart is this -

1) I can run with no problems - ALL GOOD

2) I can run with an ache - The ache improves over time - ALL GOOD

3) I can run with an ache - The ache does not improve over time - NOT GOOD NOT WORST CASE

4) I can run with an ache - The ache gets worse over time - I AM PROBABLY FUCKED

5) I can't run - WORST CASE

I can most likely drop the best and worst case scenario out. I'm likely also that it's most likely to be either 2 or 4. It's roughly 50/50. 

The return plan is to start jogging and start very very controlled. Over the grass loops and running easy starting with 30 mins. 

IF I CAN RUN SLOW AND EASY WITHOUT CAUSING ACTUAL PAIN I SHOULD BE ABLE TO MAINTAIN RUNNING.

I have no vision on a return to hard training my plan is very simply to get back to running.

I will likely start tomorrow and see how it is. I ran last Monday without major issue so I am hopefully to spin multiple days together. I've been through this before. 

If the foot goes I will most likely need advice on how to get on top of this. Stress fracture was not mentioned and unlikely due to how there is no pain / swelling so I am highly confident it's not that although can't be ruled out.

Bail out - so I may take the plunge and order a level treadmill support i it doesn't heal properly but isn't broken but I'm most likely going to just call it quits for a while as if it's a stressy I will be long term out and I really don't have that kind of time. Golf clubs will be a better investment lol

Sunday 31st August

30 mins easy and slow - 8.22/mm. Started with heel lifts x 3 in each and reduced. Enteror insoles (think too soft, will remove for tomorrow). Foot feels ok. I do feel a very slight ache afterwards but I am erring towards 2 but possibly 3/4 so lets see what tomorrow brings.

I am set on just running easy, daily and solo. I'll run as slow as needs be but I do think that (run wise) I can build slowly back to running pain free just by staying active and sensible.

I have been here a thousand times. The great unknown. This time I just hope it falls in my favour. No stress fracture, conditioning trumps inactivity.

Need to stay on top of rehab and pre-hab. My quads and hip flexors are weak and hips are tight. Calfs and foot OK, that part is working but those good habits have to stay.

Also need to Normatec those quads out tonight and stay healthy!

I'm not calling it a comeback but I just stay hopeful. 

Monday 1st September

Overnight - nothing fell off. Ran 32 mins very slow (8.56/mm) around fields in Cambourne. Quads have insane DOMS - cannot believe it's happened this quick lol.

Foot feels OK - I can 100% feel something very low level but not even an ache at this stage just slight pull.

Quads are smashed. 

Plan from here - just to add 2 mins per day until I can't run anymore and need to rest. Then restart from there and keep going. No plan other than to just keep building.

Down with the worst I have ever felt running, was awful but at least I am running.

At this stage the thought of any hard effort is laughable but I'll just keep going until either the foot falls off or I can't. It's amazing how conditioning completely leaves you - I feel crazy thinking that I am an athlete, honestly I looked awful today.

Tuesday 2nd

34 mins - bored of Cambourne so ran around Northstowe. DOMS easing, still sore but better. Foot again no better no worse. Am wondering if I am imagining it!

Decided that I am challenging myself to hit a 100 mile week. Building 2 mins per day should get me up there fairly quick I'd guess. Maybe just logging a lot of easy miles will build that base finally and give me a shot at some healthy times.

Not sure what form this blog should take. I am doing longer blocks but I think weekly probably works best for recaps. I also need to add in some tags so I can find shit lol

Wednesday 3rd

36 mins - tired one again. First time I've been more noticeable on foot but still a very tiny ache not pain. Felt like I could run more today.

Ate like an absolute idiot today, really need to address it.

Thursday 4th

38 mins. Vomeros. Foot 'there' not much more than an ache but worrying it is there at all.

Have a feeling that this issue may be tib related. Gun left tib and a pain outside at lower part of tib - this could be something. Plan to run today and work on it - bit of research and see if this could be the root of the problem. Tibialis anterior does join in to the foot at the part that aches so this could be the breakthrough I need.

Will try stretch and ice today and look at recovering that and look towards building tib stregth if this works. Preying this is what I need to look at as at the minute just feel like I have been pissing in the wind.

Back home I gun and there is a strain deep in the tib. It's quite sore pressing hard. Icing it def helps. I think I am on to something so I'll stick with it and hope that this is going to get to the bottom of it.

Right now I would take jogging easy where I am but I know that's not enough. Either way feels good to be running. I feel like I have a potential solution.

Plan to stick with Superblast / Vomero with no additional support and just keep working the tibialis. It's quite a specific area which is why I am most hopeful and also difficult to get it going (needs gun, thumb does not go deep enough).

Race day for J today, first bit of NCAA action. Exciting.

Friday 5th

40 mins. Def tib issue and now I understand it I think I can work through it.

Felt tired today but DOMS are main issue, once that settles I will be much better. Don't feel need to stop yet.

J ran really well lst night. 21st in race and 3rd scorer as freshman. His team had a 31 sec spread between top 5 so really strong group.

Getting on top of diet, way to go but better place mentally. Yesterday was a shit show lol.

Saturday 6th

42 mins around Cambourne. DOMS staring to subside. Moving much better in the second half. Foot slightly more achy.

Wake up feeling better every day. Running really helps with my overall health. Don't feel fit whatsoever but much bettter than when not running.

Right now, I am thinking in clearly defined stages. Stage 1 is preparing to train. I want a solid 2 months minimum of just easy base work, getting my legs back conditioned. Stage 1 of stage 1 is just getting my legs past the point of restarting - no more DOMS and no more worrying about the foot.

The tibialis is quite sore, I'm rolling, icing and gunning daily and hoping to work this out whilst building in the 2 mins extra per day.

Mentally I feel super strong about the additional 2 mins. 42 today feels absolutely fine. This is the 7th day in a row - a long streak for me at any stage - and should bring in 30 miles in 4 hrs 42 mins. I am not sure when I'll get to the stage where I am not looking forward to the next day but at the minute my only concern is finding somewhere to run that I don't dread. For some reason Cambourne feels very much bleugh. So not sure where to run today.

Also, slight ache in the mornings so I need to either get in the normatecs OR roll before bed.

Rehab wise I will spend next 8 days focussing just on the specific targets so right foot heel drops and left foot tib raises. No gym until DOMS have fucked off completely.

Diet better yesterday, still a 6/10 but doesn't feel like weight is spiralling.

Sunday 7th

44 mins - Fenny nature park loop. Moving much better. DOMS almost completely gone - time to look at restarting gym work. 

Foot less achy today. 8.10/mm fastest run back. Pretty relaxed and feel conditioning starting to return.

Feel mentally OK, starting to feel better running but time wise it's approaching that stage where it'll feel like more time taken up. Mentally probably need to find a more boring route to strengthen my mind.

Week 1 done. 31.2 miles in 4hr 26 mins - 8.32/mm avge. Trending faster at least. No gym work but rehab every day. Hapy enough with where I am. Very much doubt to run every day it would be anything sinister and right now it's not getting worse - never past a 'it's there' so good news on that front.

Enjoying the challenge. Not sure how far I'll go before resting and even binning it off. Plan is to stick to base work until I get back from holiday and that will be 8 weeks which is perfect. At least I have option then to go for masters champs or just keep sticking to miles. Right now I am just happy to be running.

Pretty sure at some stage aches and pains will creep in due to cumulative fatigue but right now it feel pretty easy. Adding mileage so slowly is actually nice becase previously I'd shoot straight for 8 and be struggling. Not hitting 7 (target) next week and still less than 9 the following week. Nice spot right here.