Over the last week I’ve been gradually trying to build up some strength and endurance, using a combination of trail running and treadmill intervals. This seemed to be working well and by Monday (i.e. long run day) I was feeling pleased with myself and ready to do my next Magic Mile run.
Last week I’d had a full body massage and the masseuse concentrated on my lower back and legs in an effort to loosen things off a bit. My ankle wasn’t hurting at all by the weekend and I was feeling relieved.
It was a gorgeous day yesterday. Blue skies, bright sunshine, but with quite a breeze blowing. I decided to have a change and do a loop through the next village along, Ruthwell. It’s not as flat a route as the shore road, but it’s not bad. It finishes with a quite long hill though.
My Jeff Galloway training app was still set to one minute walk run intervals so I stuck with that for the warm up mile. It was meant to be a slower mile anyway and I did it in 10:57. I stopped at one point to do some ankle loosening exercises because I could feel how stiff my left ankle was, the one I’d been having problems with, from the off. The exercises consisted of ankle rotations and up/down flexes. It seemed to help.
My Magic Mile, a timed mile, was going to be faster so I altered the app to 3 minute run intervals and 1 minute walks. I didn’t want to try and run the mile – I’ve been having enough problems! The mile was uphill for the two thirds, but I still managed to finish it in 10:16 (app time) 10:32 (Garmin time). I’d had some Garmin issues so I’m guessing my mile is somewhere in between the two!
The last mile was a cool down mile, completing the 3 miles in 35 minutes.
Last night I iced my ankle, which was looking a bit puffy, and today I must admit I’m struggling a bit. My ankle is stiff and my Achilles is sore. I’m hobbling again, but I’m wearing compression socks and taking Ibuprofen. I will ice my ankle again tonight, do these exercises and keep crossing my fingers!