Yesterday, I was thinking that I would never be able to run without the shins flaring up. Then, this morning I finally updated my exercise log. It is a spreadsheet were I keep track of my time, distance, pace, type of workout and comments. I also keep track of events that I wanted to enter this year. Most of those have been deleted. I have not updated this for about a month. I was surprised to see how much I have actually run. It shows that I have only been off my feet without running for 10 days straight. I must say that this isn't really that bad, even though I have not been running over 5.5k. I have been running a small amount for the past 4 weeks, as you can see from the graph below. It is suppose to take 8 to 10 weeks for the damaged tissues to heal. I think that it would be good idea for me to give it some more time. It appears that running 3 times a week at no more than 5k at one time is not causing any problems. This morning there was no tenderness along the shin bone while massaging it.
The following graph shows my time in minutes and distance in kilometers per week for this year.
The plan for this week:
Elliptical, 70 minutes
5k run, 25
Bike, 50
5k run, 25
Pool Running, 45
5k run, 25
Elliptical, 50
Yes, I am going to try running in a pool. Yesterday, I read that you can turn pool running into more than just going for a certain amount time. I will try and simulate a "Tempo" run next week. This week I will just try a steady rung and see how it goes.
Friday I ran 5k in about 26 minutes.
Yesterday, I made the elliptical training a little fun. I warmed up for 20 minutes and then went fast for 1.5 minutes, then slow for 1.5 minutes repeated 6 times. I guess you could call it an "elliptical fartleck".
3 comments:
This is a great blog! Sounds like you're working through the shin thing okay...hope that continues well for you.
Do keep it positive and take care.
I am reading "Explosive Running" by Michael Yessis, and thinking about your shin problem might be caused by your running technique, especially when your aerobic capacity outgrows your leg muscles strength, which might be the case for you since you do have very good 5k time. Do you over-stride?
Yes I was overstriding a lot when I was trying to increase my mileage. I didn't think I was, but when I took a video of a run it was obvious. I am hoping that I will be able to keep to a modified technique in the next few months. I am also working hard at increasing the strength of the shin muscles through physio therapy. Sometimes I wonder if this is all going to help. It is encouraging to hear that you have found this in a book.
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