Sunday 3rd December

My knees are feeling a little wobbly inside and creaky but no pain at all after yesterday's effort so I am still wearing a big smile today.






Saturday 2nd December

Today looked the best day for running according to the weather forcast, wind and gales due on Sunday and I woke to calm skies and warmish weather. So I went out for a longish run/walk and for the most part kept to 10 mins of alternating each. In total I ran 7 miles and walked 4 miles which I am very pleased with. I had no pain at all in the knees, only the left one feeling a little niggly on the outside near the end of the run. The ankle a little sore, but getting a lot better - today was the first time since injuring it 4 weeks ago that I have ventured off road for a short bit of the run - and the calf was fine.
So I am very pleased with that. I will continue to do the long runs with the walking breaks for a while so that everything continues to get stronger but things are looking good now. Yahay!!!!!!!!

11 miles (7run/4walk)
Average pace 13.6
Average HR 136
2 hours 30 minutes




Wednesday

I ran 4 miles (including the first 1/4 mile as a warm up) and the knees, ankle and calf were all ok.
The knees are a little painful - especially the right one - when walking upstairs, getting up from sitting, bending forwards with weight on knee etc but there is definately an improvement.

I went to the physio in the evening. He has given me several strengthening excercises to do as well as carrying on with the stretches. He also massaged my ITB and quads, which he said were very tight. Ouch!!! Probably the worse things I have had massaged, so painfull, so why did I laugh all the way through it?? Weird.
I am supposed to go back next week again but its expensive and I think I will have to leave it until after Christmas. I will just carry on with what he has been doing and hope that I continue to see improvements, which I am sure I will.