I’ve been working on running again since late April/May. Having a super hard time with shin splints, thankfully my knee feels really good (and stable.) I know I started too hard and fast, but can’t shake the splints. I signed up for a color vibe 5k run in May. So I went from 0 to 5k in a month. Not running the whole thing, but quite a bit of intervals. A week before the race shin splints reared their ugly head. I took a few days off, ran mid week with some serious pain, then a few more days off till the race. I picked up some kinesio tape the day before and ended up taping my shins. I was half way through the race before I started to feel them. I was able to finish with ease, but that pain afterwards was unreal. I ended up in a tub of ice, trying not to scream as the tape came off and put pressure back on my shins. I took the rest of May and all of June off of running. I did some yoga, did some barre work, but no running. In July I started easing back into it. Seriously, I was running about 8 mins a week total, and walking the rest. I went down to Columbus to get fitted into new shoes and have a run analysis. Glad to know I’m totally neutral. The new shoes set off the shins again, so I scaled back and was increasing 1 min a week till I hit 20 mins. Then I started splitting it into 4 runs a week, and the shins came screaming back. I could go for 4 mins straight, which was the most exhilarating feeling, but then the pain would flood my legs. I’d hobble home, and ice and compress. Then an hour later I’d be fine. I thought it was an issue with overdoing it, lactic acid build up, and form. So scaled back again, got my heart rate monitor fixed, and a pair of minimalist shoes. After a few runs with the heart rate monitor, it was clear I was over doing it. As soon as I start running, my hr shoots up to 180+. It does recover quickly, but for being active for so many months, I expected it to behave better and maybe stay under 160 or something. So I decided to take it really slow, and picked up Z25k. The couch to 5k version of Zombies, Run!
It starts you with 15 second running intervals, which was laughably easy. The story was fantastic and kept me wanting to keep going. They add in free run segments, which you can run or walk as needed. I spent most of them walking. Even going into week 4 it’s still only 1 min running intervals. Just the free run segments keep increasing. They also have you do exercises which strengthen the calves and quads while your doing the intervals. Sure I look a bit silly goose stepping (high knees) through the fancy neighborhoods, but it does help. I quickly decided to pick up the main app and season pass while they were on sale.
I decided to start doing the main app, with chases off, to build up to being able to run 5 mins straight before proceeding with the 5k app. I know it isn’t required, but I’d like to be able to actually complete a free run segment running before moving on.