Training to run a half marathon

[QuentinG]

Hello Ed
Ankle seems to be ok have been icing it twice daily .Been doing some swimming and cycling feeling not so tight
Today walked for 10min and jogged easy for 10 then walked 10min felt ok,tomorrow will do some more swimming..Is that ok with you Ed
Thanks Q

[TheEd]

yeah do some swimming .. do introduce the ABC to strengthen the ankle

draw the alphabet with your big toe all capital letters

please ask for clarity

make sure your calf muscles stay loose

TheEd

[QuentinG]

Hi Ed
Being drawing the alphabet a few times a day ,its a great way of loosing up the calf muscles
Ankle a lot better being walking 10min and running 20min easy walk 10 min and running 20 min easy walk 10min feeling really great.Will wait for further instruction
Thanks Ed

[TheEd]

Good stuff QG

keep it light until getting back to what you were doing the last week before hurting the ankle

then we can go on forward

TheEd

[QuentinG]

Hi Ed
Being running easy and will complete last program before hurting ankle .Had a great Easter break with some easy running in between feeling good .Ran easy today 30 min with a 10 min walk .Tomorrow will rest and then will do 3 or 4 x 2km at the last times on Thursday will let you know
Thanks Ed. from Q

[TheEd]

Thanks Quentin, hope it works out well

cheers

TheEd

[QuentinG]

Hi Ed
Had a good warm then ran 3 x 2km
(1)...10min
(2)....9.50
(3)....9.47
Ran easy to test ankle felt ok, not sore, breathing slightly heavy but was stoked i could finish the session
weight at the moment the same 89kg.Still doing swimming and some cycling feeling good again touch wood
Thanks Ed
Q

[TheEd]

good to hear .. be careful of the time on feet events

and after fast running make sure to keep the calf muscles loose

tight muscles do not support the ankle

onwards and forwards

TheEd

[QuentinG]

Hello Ed
Had a real good run on Sunday warmed up for 10min walk, stretch ,did alphabet for ankles ran easy for 45min at +- 6min a km. walked for 10min felt great legs are ok .Felt great today Monday legs fine
Thanks Ed

[TheEd]

good stuff .. we can consider moving onto the next level .. for now you can do the same run tomorrow

and then we can plan forward

TheEd