Cheers R2B (the not dead)

Ran 2.75km easy with doggy had a 3min break while i fiddled with my watch and then another 2.75km easy.
Splits 15.04 and 15.01.

Thursday Night i went down to the track only had time for two laps warmup though i was wearing my new running tights so that was enough as i planned to take it fairly easy.Lined up at the start and when the gun went off i jogged with CR runner bee's daughter for 3km all evenly paced and felt a little slow at 5min pace ...crossed the 3km line in 14:51 (4:57/km) so i decided to pick up the last 2km and proceed to run the next five laps in 8:10 (4:05/km) with a "sprint" finish to the end in 23:01 mins!!
2 laps cooldown.

Adrenaline

I have had 3 runs since returning from injury.

1) good warmup then 10mins around the parks concrete pathway (need to have flat surface to prevent rolling ankle again)

2)next day same as above except 3*5min jog 1min walk

3)went out with the intention of running 10 mins short break then another 10 mins at around 5:30 pace ran about 12mins at this pace as i was going to extend it a little before i saw one of my clubmates and turned to run with him he was taking it easy and i ran with him while i was labouring for breath a little at 4:35 pace according to garth garmin.Next day i feel a tiny stiff from that as my body is not used to it just yet.
covered 3.43km in 18mins total for an average pace of 5:15min/km.

4)Taking doggy out for a jog tonight tommorrow night 5km easy at the track
Rest on friday and 5km XC on saturday (probably run easy and carefully,must run this race as is part of my clubs pointscore series)

In two weeks i will test myself out on the track with a TT and use this as a basis for a new program.

Any opinions on my returning to training etcetera?

Cheers R2B

With update

Got my Xray after getting a referal from medical centre doctor who wanted me to come back and charge me to read the radiologists report to me.Didn't happen :)

The lowdown on the radiology doctor's report ..."At this stage no significant evidence of healing.No previous films available"

What The!

I am taking the first Xray from 4 weeks ago and this new one to my Trauma Surgeon friend for a second opinion.Comparing the Xrays i think i can see at least some improvement and it hasn't hurt for a while.

Will post more tonight.

Injury Management

Cheers R2B

Tom says i can run!!

I will build up slow walk jog for a few days then walk run.
1/3 load first week
1/2 load second week
3/4 load third week
Full load fourth week

Then ten weeks 'til C2S 2006!
I think i will continue to swim and ride a little also for extra fitness and less stress on body and mind.

Cool Bananas i'm back!

Edit:Return to running!

This morning i headed out ...warmed up with
walk 3 mins downhill jog 2 mins uphill repeated 3 times

then i jogged 10 mins around a flattish circuit before walking home pain free! Woohoo!