Sprained ankle

About 2PM today I stepped awkwardly off a step ladder at work.
The Right ankle went again with an incredible amount of ripping pain.
It's the first time since the 14th that I've had any sense of the ankle not recovering well.
The hope is that I can get to a stage where it's on the mend and not hopefully permanently weakened.

Fountains road

46:57 tonight.
Was tired and not able to find comfort withRight knee issues followed by toe pains.
Right knee is improving but painfully slow and running in anything other then racing shoes doesn't seem possible.Would ideally start some knee strenthening excercises-but finding time ain't easy these days.

Flat time trial/Around the Bay.

Saturday morning was the 10km time trial.
Time trial was a bit slow 38:48,(compared with 38:13 last time),but felt quite good throughout and was a bit tired.
Around the Bay was again quite slow 3:02:59 with a lot of toe pains to manage again and reflects my overall tiredness more then lack of fitness.I did 2:43 in training around this time last year so quite a bit of improvement needed to get back to expect a reasonable marathon time.

Fountains road

Ran easy tonight in 46:59.Right knee iced after again but definitely improving.

Katandra reserve

53/54 mins felt OK -toes as usual on right foot sore at end.

6@6

23:01 Tonight and felt O.K.
Ankle felt stronger and quads much improved.

Katandra & speedwork

Yesterday ran to lookout at Katandra reserve-toes hurt later on.
Tonight did speedwork at Adcock park-3 X 5 X 300m-all done in 59secs to 1min 1 sec,(except 1).Went well.

Fountains road

44:08.My short jog became my long sunday run-but at least it's an improvement.
Ankle OK on flat ground although threatens to go over on bumpy bits so have to run very protectively still.
Virus seems to be better now and quads finally easing.

Narara station

A couple of 28 min jogs yesterday and today.
Still seem to have a virus.Ankle improving well,quads still very sore.

Resting

Resting the ankle.Not in a hurry just now as nothing planned in the near future.

Resting

Resting still.I'm able to rotate foot now and general legs stiffness is gradually going.Hopefully be able to try a shuffle in a few more days.

Injured

Have virus AND injuries....

6' Track Disaster.

Finished the run this year which was surprising as more often then not,(3 X out of 4 races),had problems on the downhill stretch to Cox's river at 12-13km.

This time I was fortunate and only sprained my Right ankle when stepping between 2 rocks.

The first time I fell here about 20 years ago-I was 4 wheel driven out after breaking the same ankle in roughly the same place-about 1km earlier.

This year it was a relief to get to the river crossings and cool ankle off.I went on running up until about 25km and realised that I was going to finish in a time even as slow as last years

run.I decided the best thing was to walk the last 20km and save further injury to the ankle.

I also had problems with the toes and today Sunday have stiffness in shoulders,legs,(which got cold from stopping)but at least I should be back running after a week or two off.

Lithgow.

25 minute jog around lithgow showgrounds area.
Going ahead with the run although have a virus.

Rest

Seem to have sucumbed to a virus this week.
Not surprising as I have been surrounded by people with them all week.
May go to try 6' in any case but could well regret it.

Adcock park

Speedwork consisting of 4km jogging bends and sprinting straights.

Fountains road

Fountains road loop,Pretty fast in 44:08.

Palmdale

Last run here before 6' Track Marathon- only up to the large tree before the intersection in 1:35.

Seymor Ponds

Trotters run today in about 1:15.
Collided with runner coming in opposite direction and ended up thorn wrapped in bush-which proved a bad idea to run through.

Narara station

Pretty slow run to Narara station return.24:20.

6@6 & Fountains road

Did 6@6 on Wednesday in 23:00:0.Was unlucky not to get below 23 mins.We ran 1st lap slow as a group so overall a pleasing run.
Tonight did Fountains road in 44:03 which was pretty slow.

Tuesday-Speed work

Adcocks park-Reduced session of 10 X 300mts.
2 sets of 5.Done in 57-60 secs.

Monday Fountains road

Fountains road in 44:44.
Toes sore after 30 mins.

Intersection

Ran part of the Orchard run in 1:38.