The physiotherapist told me to kick my peroneal tendon into submission. I am paraphrasing quite hard, but that's what it boils down to. Crank up the exercises and get it ready for some strong action again! I am even doing heel lifts on a step with a backpack on to make it harder. That's pretty hard work! But it pays off.
He also suggested interval training, so go either some 25 seconds slow and then 25 seconds fast, and then repeat that until you're done, or go 25 seconds uphill and then 25 seconds otherwise, be it on the flat, or walking. And again; you repeat that until you're done. I've been doing that!
I started out just running up the hill on the other side of the main road. And it was going okay! I can still feel my ankle, but it doesn't feel like I can't run on it. I'm not limping anymore.
Initially I would just run to the pub on the hill (which seems to be closing), but when it felt good I went a bit further. And after a few days I was all the way at the end of the road. Beyond that it becomes a path; that didn't attract me very much in this season, as it would on some days be a mud bath and on other days an icy mess.
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| Beyond the pub |
One day when it was icy I found a bit of steep road that was clear enough and did hill reps on it. And I did 160 m vertical! And soon after I decided to do the run to the end of the road, but run the top bit twice as I figured I could. And then I got roped into a search for a lost doggy. Altogether I had run a reasonable distance! And if I could do that, I could do it in general.
The day after I went, for the first time since the injury, for a normal size run. I did my bad weather loop through Mynydd Llandygai. It’s 5.5k, with 160m ascent. And then I did it two more times on the two days after. I’m back!
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| View on one of the runs |
Now I need to get myself back to 12k and 450m ascent. Then I would be ready to rejoin the Thursday Night Hill sessions! That would be fab…
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