Sore, but ...

I am running 5Ks under 30 minutes now, but also am a bit sorer in my right heel. Running every other day is allowing for pretty good recovery, though. Ice remains my friend.

Saturday was a 2.5 mile run.

Monday was yaaaard wooork, which killed my back.

Tuesday was a 5K run.

Yesterday was an non-running day. I rode my bike for a half hour in the morning and a half hour in the afternoon. My thighs! They burn!

Today will be another 5K run.

If my heel still feels well next week, I will start speed work.

Still Running

Monday, and again today, I did 5K's at a 10 minute/mile pace. My heel is a bit sore, but not too bad. I am amazed how quickly conditioning went to pot: I was floppy-legged by the end of these runs.

On the light days, I did 1/2 hour of cardio, some core, and lunges.

Another 'duh' moment: If I don't do lunges I get cramps on the inside of the thighs. I wasn't doing lunges because they left my legs sore. However, I recently found that I could back off on the reps and still avoid the cramping. Gradually I am increasing the reps. I am guessing that my inner thigh muscles are unusually weak, since stretching didn't help.

Running - Slowly

I am still running, but building up slowly. Last week I did three run/walks: 3 minutes walking alternating with 3 minutes running. I have built up to a half hour of this, and have increased the running pace to 6 mph.

My heel hurts first thing in the morning and after sitting, but nothing like it was hurting before. Ice is my friend.

On the non-running days, I did a half hour of cross-training.

Good News

Yesterday, the Dr. cleared me to start running again! I am to build up slowly, so yesterday I ran 2X400M with 400M walking between. Not very much, but it's a start. Today was a cross-train day.