Month: May 2018
Did 20 mins on rowing and 25 mins on weights machines including a few heel lifts holding a kettlebell. No heel reaction and legs felt like they’d had a good workout. Would have stayed longer but on a tight schedule to get to Leeds for a work meeting.
Wednesday 23 May, 06:19
10C, sunny with cool wind. The physio is allowing me to run every other day gradually going up in length of time. Today 10 minutes, so did a loop of the estate.
No heel pain and underfoot discomfort has faded away.
Distance: 1.03 miles
Sunday 20 May, 15:09
23C, hot and sunny. Went from Fox House along the path under Burbage Edge. At Ringinglow Road I went up onto Burbage North for the return, turned left to get to Houndkirk Road and back to the car.
Heel felt ok until about 3.5 miles, then felt a small niggle, level 1. Calf was a little tight too. Iced it at home, stretched and rollered.
So good to get out in the Peak District in lovely weather, even if it was only walking.
Distance: 4.49 miles
Trainers: inov-8 parkclaw 275
Saturday 19 May, 08:13
11C, sunny. Did 3x 2 minutes easy jog with walking between. Found a flattish street to run on at Clowne while Jacqui was swimming.
Immediately felt arch of right foot complain as I began. It became less with each rep. No heel pain at all.
Distance: 0.81 mile
Felt full of a head cold so planned to keep cardio to a minimum. Did easy effort 10 mins on rowing and 30 mins on weights machines including heel steps holding a kettlebell. Ended with 3-4 mins on a bike to cool down.
Thursday 17 May, 17:16
First little run /test after three weeks off with Achilles problem. Just 3x 1 minute easy jog with walking in between. Did it on Trans Pennine Trail at Rother Valley.
No heel pain but bottom of foot felt a little odd by the third rep. Onwards and upwards…
Distance: 0.54 mile
Physio was pleased with recovery. Swelling and soreness has gone from Achilles. Ready for testing with light jogging. Was prescribed:
- Thurs easy jog 3x 1 minute with walking in between
- Fri gym session, try heel lifts with weights in hands
- Sat easy jog 3x 2 minutes with walking in between
- Sun a walk in the countryside
- Mon easy jog 3x 3 minutes with walking in between
- Keep doing the heel lifts single leg on floor only