Thanks everyone for all the sympathy and support about dropping out of Pacifica. It was definitely the right thing to do and I am really happy with my decision, even though it’s disappointing.
I had a phone conversation with the physio on Wednesday. In addition to the exercises from Wednesday’s post, she recommended these ones.
1) Bog-standard balancing. Stand on one leg.
2) Stand on one leg. Lift your toes as if you’re rocking back on your heel. Then rock forward onto your toes. Apparently this is a good’un.
3) Do gentle circles to ensure you keep your range of motion on your ankle. This is the only exercise that gives me any discomfort!
4) Sit with your feet flat on the floor. Keep your knees 6 – 12″ apart, best done by putting your fist between them. Keeping your knees in that exact position, slide your feet outwards and then inwards, being sure to keep your toes on the ground.
She also advised I give trails a miss for 3 – 4 weeks to give my ankle a chance to properly heal and strengthen but running on a stable surface is fine! I can handle that!
Thanks also to Michaela for chipping in and suggesting writing my name in the air with my foot to help flexibility and suppleness.
So…with all that in mind, this is the running I managed to do this week. This is my fourth week (of six) for Bay Breeze 10k training and also for Hellyer Half Marathon, two weeks later where I’d love to crack 1.52. I keep forgetting Hellyer!
Sunday: 6 sunny miles on the bike with my boys in Half Moon Bay.
Tuesday: 3 easy test miles. Strapped my ankle up and tried some gentle miles. No pain.
PM – Yoga.
I had to switch yoga classes this week and went to a new class, called Gentle Therapeutic Yoga. Perfect for my current state, eh? It was the WEIRDEST class ever..basically we lay on our backs for an hour and a half and tilted our necks and pelvises. That was it. Not a single downward dog. My hamstrings remain unstretched. I wanted to leave within five minutes but was too Britishly polite to do so. I will never get those 90 minutes back!
Wednesday: 4 miles intervals.
More strapping. It’s good stuff!! 4 miles – 5 mins WU, then alternating 1 min fast, 1 min recovery, cooled down. One of those fantastic runs where Sunshine + Speed + Cracking Playlist + No Pain = a ridiculous endorphin high!
I intended to do some walking on Thursday but got struck down with what I am determined will be a 24 hour lurgy, so I sat on the sofa and drank wine.
And finally, if you’re local, check out the Trails In Motion Film Festival at Sports Basement, Presidio on April 30th. Details are a little scarce but I bought my ticket already! They’re also running it in: various cities in South Africa; Ithaca, NY; Squamish, Canada and maybe other places? Website on the link above.
And that’s it. Happy Weekend, everyone!