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#injuryrecovery

7 posts5 participants0 posts today
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Robin

Good morning peeps :)

Friday already, and the first run of 2025 in shorts, still slow & easy, but in a couple of places I did actually open up and run. (Still not quite there yet, but each day it's getting better)

Got to the best vantage point for this morning's stunning sunrise, getting a bit of a shift on, with a km of proper running..Then photos, before the last 4k home, for my post run Red Bull over ice, and a chunk of chocolate brownie 😁

Looking down the Bugibba promenade, as the rising sun below the horizon throws golden night into the sky, burning the darkness away, and blasting hues of purple pink red orange yellow and gold skywards.
The sun almost clear of the horizon, framed between two lamp posts, as if giving her a guard of honour. The still Mediterranean sea and the clear dawn sky awash with a deep vermilion light as the sun magically rises to start a beautiful day
Screen short of St Paul's Bay, encompassing Qawra, Bugibba, Xemxija and St Paul's Bay, with a GPS route trace in orange, snaking it's way between each aforementioned locality
Another image of the morning sunrise, the sun not quite having breached the horizon... sending vermilion and gold light into the slowly blueing morning sky. Data from my Amazfit GTR4 running watch watermarked at the bottom of the image, shows: Avg Heart rate 143 BPM Distance 11.14km Calories 1105 Kcal
#BarefootRunning#Running#InjuryRecovery
Public
Robin

Morning peeps.

Out for a route I haven't done for a long time...perhaps the last time I did this route was before Covid!

It's generous to call this a run, I guess I'm moving faster than walking by slow jogging /shuffling, but it's not especially quick, I am getting a bit frustrated now, because I'm still not able to pick up the pace, however I'll take being able to get out like this, to not getting out at all...just have to be patient.

View from the top of St Paul's bay hill looking down into Xemxija bay...the street lights and apartment lights reflect off the still water, while the lights snake there way up around the hill in thiw dark early morning
Malta National Aquarium, kinda looks like a white turtle, though it's a small squat dome shaped, TARDIS of a building, as it is very large inside because much of it is under the ground beneath it.
The mornings run data over a close up of the outside of the Malta National Aquarium. Avg Heart rate 140 Distance 11.19km Calories burned 1133 Kcal
#running#injuryrecovery#barefootrunning
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Robin

My bruised ribs are slowly getting better, pain much lesser, which meant a better night's sleep - didn't sleep for very long, but for what I did have, I had a decent amount of deep & rem sleep.

Decided yesterday I'd go out this morning, and try using a metronome to keep my cadence even, my HR low, and though that was successful, I'd prefer silence or music, to a tic-toc-tic-toc in my head, like a mad woodpecker, however it's a useful training tool.

Workout data for the Amazfit GTR4 watch set on a part of a photo that is looking from St Paul's Bay harbour towards St Paul's Bay church at sunrise. Data shows avg heart rate 134 BPM Distance 9.22km calories 898
Looking out towards the Mediterranean sea at the beginning of sunrise rise, the sea a relatively calm inky black, with small waves rolling into towards the shore, where faint lights pick out coast side road .The sky is painted with dark high broken clouds, while the night sky has been washed away and replaced with a golden yellow, orange, red from the rising suns light.
Photograph looking up from the St Paul's Bay small boat harbour. The calm sea rolls and stirs where it meets the harbour wall in the foreground. In the centre of the image is St Paul's Bay church, it is lit with a cross made of white and red bulbs, all churches in Malta have this feature as Easter cometh. The church is flanked by a large apartment building on one side and the Gillieru Harbour hotel, while the sky burns yellow and red from the rising sun.
#running#BarefootRun#injuryrecovery
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Robin

Much more shuffle-jog than walk-shuffle. I even had a little sprint, in the last couple of hundred metres. Though I'm still not ready for full-out running, but it's getting easier to do the things you take for granted when you're ribs and intercostal muscles aren't all bruised.

The upside, is this 'shuffle' technique is teaching me that you can be faster by going slower, by managing energy, heart rate, all while keeping a consistent metronomic pace.

Looking from the furthest land point of St Paul's Bay, back along the entirety of the promenade towards Bugibba, and the Furthest faintest light of the National Aquarium. The Sky is inky blue, black, filled with thick heavy clouds, small breaks allow some pale pre-dawn light through, almost giving the clouds there fabled silver lining. The lights of the promenade blur and stretch, due to the phone cameras struggle with exposure, but almost give the image a magical feel.
Close up from the promenade lights in the previous image, with data from the smart watch and the bottom. Heart rate 141 Distance 9.13km Calories used 917 Kcal
#Running#YoungShuffle#InjuryRecovery
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Robin

Morning peeps :)

I could not sleep at all last night, the bruised ribs have really spoiled new found ability to sleep. I hope I can find that good sleep pattern when I'm fully recovered, and I don't backslide into the mega bouts of insomnia that have plagued me, for most of my life..

As I was awake I decided to go for another walk, hmm, maybe more 'Young Shuffling' than walking today, but staying mindful not to put undue stress on my still healing ribs.

Night view from St Paul's Bay, looking across the inky black water of Xemxija Bay to Xemxija, lights from apartments, cars and street lamps melt in reflection across the dark water...as a steady stream of light points climbs the hill into the distance towards Mellieha.
Picture is of a off white mosaic sign at Cafe del Mar, Malta, below are two large stone alligators, that are decorated with blue mosaic tiles. In the distance the palm trees and light clouds are lit by a morning sky that is washed with pastel shades of pale blue, pink, purple, blue, orange, red
#walking#running#injuryrecovery
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Robin

So, I went for a brisk walk this morning, (I swear; no running) I did a bit of 'Young Shuffling' but kept my stride & cadence at a rate that caused no discomfort to my still healing-bruised ribs.

Most importantly I got to breath, move, and enjoy the quiet Mediterranean morning, be in the magic of the golden hour, and feel the sea fog drenching everything it touched. but most of all I felt happy and at peace with myself - a feeling I miss when I can't run.

The golden hour as the sun begins to climb into the horizon throws hues of orange, red, pink, turquoise, pale blue, purple, yellow into the inky blue black sky. The Mediterranean sea calm reflects some of the colour back, while lights from the Cafe Del Mar blaze away in the early morning.
An apartment that is flying a lot of flags...on display is Italy, Peru, Canada, USA, Belize, Puerto Rico, Portugal, Slovakia. On the wall of the apartment next door is a big red heart that has been graffitied onto the pale yellow limestone.
A view of St Paul's bay looking to Xemxija Bay, in the distance a bank of sea fog sits in the valley like a huge wave rolling in from the western side of Malta. The morning sky is pastel shades of blue, purple, pink and orange, that are reflected in the calm Mediterranean sea.
Looking South East from St Paul's Bay out along the coastal edge, the interchange between the gnarly rock to the calm of the Mediterranean sea. the sky is painted by the light of the rising sun, hues of gold mixed with the dusty pastel shades of orange and yellow light the sky, their warmth colours the still waters below.
#walking#running#injuryrecovery
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Matt

In 2023, I had to stop doing cardio due to long COVID. Energy was scarce, and I could only manage weights. Early that year, running was also off the table thanks to a deviated septum. It was tough to let go of something I used to love.

Fast forward to now—I’ve started to ease cardio back into my routine. A few weeks ago, I added 5 minutes of hard rowing and 5 minutes of cycling at the end of my weights sessions. This week, I introduced a few short walks.

And wow, the difference! I’ve noticed I have more energy, and I’m able to perform better for longer throughout the day. Today, I’m out walking 6km, something that felt so far out of reach not too long ago.

If you’re rebuilding after setbacks, remember—progress doesn’t have to be all at once. Small steps add up!

#FitnessJourney#Resilience#Adaptation
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