(August 17th – 23rd: <10 mins read)
TL;DR:
– 📆 Slow return to normal volume / rhythm
– 🏃 A first ‘real’ bit of trail running
– 🧗 Edging towards up to 4 sessions a week
Milestones (click to collapse)
| WK44 | Milestone / Significant Event |
|---|---|
| D-1 | 🏃 Returning to normal rhythm: 7k – 51:12 / 7:19min/km / 119 avg. pulse |
| D-2 | 🥾 No climbing for various reasons: – J and I go for a mini-hike along a river 🧗 Who am I kidding? Couldn’t not 😅: – ‘Twas only a short session though! |
| D-3 | 📆 this is 10 months post-injury |
| D-4 | 🏃 ‘Easy volume’ run: 15k (trail) – 1:48:48 / 7:15min/km / 129 avg. pulse |
| D-5 | 🥾 Forest dog walk in the rain |
| D-6 | 🧗 Long bouldering session with R |
| D-7 | 🧗 Loooong bouldering/climbing with S 👣 44 weeks / approx 17k steps per day |
< Note: For a list of milestones click <here>.
Real-world exercise (& movement)
As I headed towards and then beyond the ’10 month marker’, the volume of movement in general is still steadily but gradually increasing – I don’t stick rigidly to the ‘max. 10% volume increase per week’ since the intensity is also a very important factor: for example, if I know I’m going to be climbing and/or bouldering 2 days in a row, I will go easy on at least one day if not both; I apply the same to running and hiking.
< Note: For my physio protocols click <here>.
Walking / Hiking
On Tuesday, there was no (group) climbing for various reasons … one of them being that J had hurt her right index finger at the end of last week. Looking for an alternative, I suggested we take a walk along a local river … it’s almost a mini-hike, if only 7km, with a fair bit of ups and downs; weather was not great, but it was mostly dry and it made for a delightful change (particularly after 3 climbing sessions inside 4 days, I think my body was grateful, tbh).
Running
Time to get back into the normal rhythm of runs on Mondays and Thursdays – started with an easy 7k run at the beginning of the week:
Thursday saw me being a little more adventurous: no real elevation, but some ‘real but easy’ trail combined with a 15k stretch:
Am more or less at a point where I don’t have any negative effects afterwards, neither directly nor the next day. Almost. I still get a little stiffness (but this disappears within minutes of moving in the morning) and the affected side’s ankle is sometimes a bit tender for up to a day … but just so I notice it, not that it really hurts.
Climbing
After the walk on Tuesday, I headed into the climbing hall just to kind of ‘stretch’ my climbing legs and arms a bit, just couldn’t not do at least a short session – did try the red VIII crux, still not close to managing it; on top of that crux move, I discovered there are another 4 similarly brutal moves between that first tough move and the end. Gulp. Don’t think that’s gonna work for me at the moment tbh, buuut let’s not give up yet … after all, my weight is slowly going down and my strength slowly up, maybe it’ll be enough before that part of the wall is reset. And if not … fuck it 😎, it’s only a climbing route!
