Back at It…Slowly

Run when you can, walk if you have to, crawl if you must; just never give up. – Dean Karnazes

Progress! I hopped on the treadmill tonight to walk for a few kilometres. The idea was to see how the movement felt on my ribs, and also to get the legs and heart working again after a couple of weeks recovering from the fall.

As I walked and increased the speed, I felt pretty good and so eventually the temptation to run a bit was too strong. I turned up the treadmill from 4.0mph (my fast walk speed) to 6.5mph and broke into a tentative jog.

I ran for about 60 seconds and then slowed it back down to a walk again. No pain, just some tenderness in the ribs and a feeling of tightness from the KT Tape on my torso.

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Mostly walking, but the running segments started short and built to a three minute stretch.

Over the next 20 minutes, I ran a bit more and stretched out the time spent running starting with one minute, then two minutes and eventually a three minute stretch. The final mileage tally was 5km of which about 1.8km was spent running.

We’ll see how the ribs react to that tomorrow. I suspect it’ll be a bit more sore, but things felt far better today than they have in the past 16 days, that’s for sure. I couldn’t even attempt a run last week, let alone run for a few minutes without pain as I did tonight.

Morning after update: feeling good! Maybe a touch more soreness than before the run, but nothing major. Hooray!

The compressed training plan

Race day is just 40 days away and while I’ve missed two full weeks of training and two long Sunday runs, I’m not worried. Physio has done wonders for progressing the healing over the past week. As usual, Adriana has the magic touch and good advice.

BMO Vancouver Marathon – May 6, 2018!

At this point, I think I should be able to get three walk/run workouts in this week (today, Wednesday and Thursday). While they won’t be the mileage I would normally run, I will get the time in. I feel like I should be able to run 6km steady on Saturday and then I’m hoping to maybe get out Sunday for a bit of a longer run.

Assuming all that goes well, I hope to get well over 20km the Sunday following that. And then I’ll have one more Sunday to run a 32km before the taper starts. It’s an aggressive plan, but I think it’s doable.

Ideally I would have five 29-32km runs under my belt in training before the marathon. But I’ve done races on less than that, and Vancouver was always going to be less about the time and more about enjoying the run.

Wish me luck!