I am trying to prepare for the Cambridge Half Marathon on 8 March.
Since just before Christmas I have had a problem with my right calf. The muscle at issue is the Soleus, which lies under the thicker more exterior gastrocnemius.
It is tight and rolling/massage are not unknitting the knot in there. Not being able to get the miles up, is really getting me down.
I did a 1/2 marathon back in November last year, and it was exhilarating. Made me feel top of the world! Currently, I cannot run even 1km and it is miserable!
Yesterday I visited a sports massage therapist and had a good old chat about what to do. So here is the programme that I hope will get me back to where I want to be:
To keep cardio fitness up I will work out on an erg, an in door rowing machine – I do both long and short, high intensity exercises.
By way of warming up, I am using two Youtube videos – Nike Run Club Joint Mission Work Out with Lauren, and 10 minute Abs workout for beginners with Amy.
Having really got into running last year, I fell out of swimming and cycling. But I will try and get back in the saddle and into the pool. I know I will find this hard.
I will do a weekly yoga class.
I will do exercises to increase strength in my feet and calf muscles, for instance by lifting up from my toes on stairs and standing on one leg, keeping it strong and closing my eyes!
Most importantly, to keep my mind in the game and also keep up with weight baring exercise, the therapist suggested that I get out for very short gentle runs. Just as far as I can go until I feel the tightness. She also recommended using the steps up Castle Mound.
So today, I turned right out of my front door and nipped up to the Castle. I went up and down the steps twice. It felt good. It was beautifully frosty on top. I then came down Castle Street, over the bridge, along the board walk. I ran the length of Park Parade with nice relaxed shoulders, and then turned left into Jesus Green. But that is where I had to stop. Not brilliant by any means but I am not crippled. I can still walk! Hopefully in the next couple of weeks, I can gradually increase the distance. Hopefully by March 8, just over 6 weeks time, I will be able run the Cambridge half. And if I can’t, I just have to walk it.
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