30th July 2014 – Daily Log

I am a runner who was injured with medial tibial stress syndrome (shin splints). After having trouble getting back to running for 9 months I decided it was time to start again. All in all I have only ran for about 4 or 5 months with success but I’ll be breaking that starting today. I will be blogging every day giving you all my training tips and my complete training schedules. I will also write monthly to pull out all the good and bad points of my training, and things I could do better in the following months. Feel free to use my blogs how you will at your own peril.

Sleeping Habits –

Waking time – 09:30
Sleeping time  – 23:00

Nutrition –

Breakfast – Large bowl of Bran Flakes and semi skimmed milk
Lunch – 6 pieces of wholemeal toast with strawberry daiquiri jam
Dinner – egg fried brown rice with pork
Snacks – apple and a small english salad, walnuts
Drinks – 1.5 L water and 1 cup of coffee

All in all I have felt pretty optimistic today about my future as a runner. I have a long way to go but am coming to terms with taking things one small step at a time.


Type – Rehab – stretches
Time – 10:30am
Distance – NA
Speed – NA
Calories – NA
Weather – NA
Footwear – NA
Terrain – NA
Exertion Level 1-10 (10 being the hardest) – 3
Injuries – NA

Activities Details
First of all I went ahead and did the exercises I have been given by my physio to help with my tibial stress syndrome. These are the videos I was sent to follow. I have been doing this daily for 3 days now but have just emailed my physio to check if I am supposed to do these daily or not.

Heel Walking http://www.youtube.com/watch?v=pwWOZGyE3DQ
Shin splints exercise http://www.kinetic-revolution.com/secret-shin-strengthening-exercise/

Shin splints exercise  http://www.kinetic-revolution.com/three-exercises-for-shin-splints-mtss/
Running Calf Strength and Ankle Drills

Calf strength and ankle drills http://www.kinetic-revolution.com/running-calf-strength-exercise-ankling-drill/



After doing these I moved onto day 3 of the 30 day free challenge I was recommended to do by my physio also. I must say after only a few days I am already feeling more flexibility in my hips and adductors and my balance is also improving. There’s a hamstring exercise on there that is still difficult for me to do. Seems my hamstrings are rather tight and I struggle lengthening it out in the air while lay on my back.

Sign up for free here. http://www.kinetic-revolution.com/30daychallenge


Events –

no events lined up just yet. Keep an eye on this section where you will see upcoming events and blogs on events that I have already completed.


Thoughts for the day        

I have decided that I will be following a couch to 5k plan. I have one in mind already but am waiting to get advice from my physio. I emailed her today asking her when I can run again. My last run was Monday 14th July 2014.  My next appointment with her is 18th August 2014. I’d of liked to see her sooner but this is the soonest possible time for the both of us to meet.


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