First Run In 3 Weeks

After three weeks of "run fasting", I had a few bites again today as I finally ventured back out for a run. It was a balmy 50-something degree first day of summer (heavy on the sarcasm). It was my first run since my heel injury. As per my wife's insistent orders, I kept it short and sweet. 2.1 miles at an average of 8:24 per mile.

The results were mixed. I was able to complete the run, but the heel was still sore. This time, though, it seemed to be more of a superficial pain - closer to the surface - rather than a deep, injury-type of pain. I'm thinking (hoping) this is good. The rest of the day, I had periods where I felt no pain at all, and periods where I'd get waves of pain in the heel. I did 40 minutes of ice alternating with heat (tub of warm water), then went to physical therapy later in the day. I've been doing more strength exercises for my glutes, hips, hamstrings and feet, as well as rolling out my right IT band.

I have a feeling that this will be a gradual process with no easy fix. It could involve custom orthotics. I may have to see a podiatrist eventually. I'm sure it'll involve more diligence on my part to stick with the stretching and strengthening, as well as paying closer attention to my stride length. The heel is just a symptom of a greater issue, so it's going to take a lot of work to iron things out. But I'm willing to do it if that's what it takes to continue running.

So how did my fast end? With a plate of Cautiously Optimistic, and a side of Uncertainty and Apprehension.

But I'd prefer to go straight to the dessert menu and order the Successful Rehab.

Last Two Days

On Friday, I ran an easy 8 miles, which was the longest I've run since my half on 10/11. It felt harder than it should, thanks to the chest/lung stuff I've been fighting. Yesterday, I ran an easy "recovery run". I'm still learning about the purpose of different types of runs. So far this year, I've put in plenty of "easy" runs...but they weren't exactly "recovery" runs. So yesterday, I set out to run at a slower pace than I have all year: 3.5 miles at a 9:19 pace. I was proud of it. That's about a minute per mile slower than my "easy" runs. This type of run, long overdue, will be important in my arsenal as I start marathon training early next year. It's a great way to get in the miles, while helping the legs to actively recover from hard runs (i.e. hills, speed, long). I'm not sure why it took me so long to come around on this. I guess one positive thing about having an illness that seems to hang on forever is that it can force you to back off on the pace. My heart rate was nice and low, too.

Miles this week: 20.5
October mileage: 75.6