Ongoing recovery

I've noted that for the last 8 months there's been a steady increase in my running distance. This comes after stopping in April 2019 when it seemed that some discomfort around my left heel/ankle/achilles was getting worse. After some rehabilitation work I started to swap in walking instead of running, keep up with circuits and limit bouncing loading.

Unfortunately the increase in running has occurred with a reduction in swimming but there are only so many active hours in a week! Now I need to keep this level for a while, a goal of 120km a month is probably right for while.

Ankles and the woods

Since the minor sprain of my left ankle nearly 2 weeks ago both ankles have been a bit delicate. Seemingly I have started to irritate them again with the edges of my shoes. The Red Brookes shoes were especially bad on the run to the circuit class and I threw them off the minute I arrived. The circuit was mostly abdominal muscle work so I didn't miss shoes  on the whole.

For today's 10km-ish (it was nearer 9km in the end) run to be gentle to my ankle I wore the low cut Runnegade shoes. This distance seemed to be fine and they weren't irritating. I think this confirms the the problem with these shoes is not the neoprene cuff but their reduced heel drop. Hopefully I'll gradually get used to it.

Just beyond the woods

After the Intro UTPD I've been keeping running at a low level to try to get some recovery in my ankle. Earlier this week after the orienteering (which itself came a day after ankle exercises) it was sore and I felt I was heading backwards. Surprisingly though after running to circuits and doing a fair few bare foot exercises the ankle was loads better. That was clear whilst walking gin and out of work too. So perhaps it improves with 'low drop' effort?

This morning I trialled that possibility by doing a slow loop, though the woods and just beyond, in the Roclite 295s that have only 6mm drop. A month ago I suspected that a recce run in these shows around Win Hill had upset the ankle, but this run was on a different scale. Shorter and nothing steep!

The good news is that the ankle felt fine during the run, my toes didn't seem so disturbed and now, a few hours later it is still OK. I have done some rolling and writing this has just reminded me thatI should roll the plantar fascia with a tennis ball.

Runner's circuit

For the second week in a row I've done some of the stations without shoes. This has allowed me to do calf raises, both single and both legs and squats though a good range of movement and without the support of shoes. Considering that my ankle was almost painful after the orienteering I was very pleased that the circuit work actually seemed to be beneficial. It almost seems that too much support is as bad as too much loading on my ankle as both are irritating. Some flexion seems to be most comfortable. There must be a lesson in there.