First run recap.

After 4+ weeks off due to peroneal issues, this week I ran my first actual runs post-injury.  The last time I posted I'd logged a mile in new shoes and still had some pain.  I put the walking cast back on for the next few days before I tried again (I have zero pain just walking in my daily life).  This Wednesday, I went on a 2 mile run with my favorite canine, Olliver.

Matching.

Ollie is pretty cute but he's a terrible runner, which is why I took him out. I figured his pace (slow) and need to smell/go to the bathroom at least 15 times in 30 minutes would prevent me from pushing myself.  I was right and clocked 2 miles in more time than it took me to finish my last 5k (30+ mins!).  Foot pain was minimal.  I'd be lying if I said I didn't feel it at all, but the pain seemed more like weakness than the same pain I'd been experiencing.  I came home, stretched, iced and foam-rolled, which is quite the post-run routine, but it was worth it.  I had zero pain the next day (and decided to skip wearing the boot at all because I think I need to work on generally strengthening my left side at this point.

After 2 days rest and still no pain, I decided to run a 3.1 mile loop around Lake Merritt.  I suited up in my best support and compression gear and taped my tendon for some extra support (I think I looked like I was going to run across the state or something, not just a short distance).  Without Olliver, I was going to have to pace myself and possibly stop to walk if I felt any pain.  I didn't want to push it and was aiming for about 11.5 min/mile (my old "easy" pace is about 10 min/mile)

Oakland can be beautiful.  

 When I started running, the foot pain was minimal, if that.  I hardly felt it!  I did however feel the complete lack of stamina I have.  When my running app signaled my first mile I could not believe how tired I already felt.  I walked for about a minute and tried to gauge how my foot was feeling (definitely noticeably weaker than my right foot, not so much pain).  I ran the second mile and took another minute or so long walking break and completed the next 2 miles the same way.  I finished the third mile with barely any discomfort however I felt like I'd been running for hours, not 30 minutes.  I still had about 0.75 mile to get to the car because of where I parked, so I walked for a while and snapped some pictures to cool down.  

Overall, I'd say the run was a success in terms of taking care of my foot.  My pace was 11:37, however I forgot to turn off my GPS tracker when I started stopping for photos and such, so I imagine it was a little faster.  I certainly felt a difference between my left and right foot, but the pain was mild at it's worse.  I stuck to my post-run routine of stretching, icing and foam rolling (running just became a much longer activity, by the way) and all seems good.  It's a little tight, but nothing overwhelming.

Oakland supports it's teams.  

I was more than a little upset at how much fitness I've lost in the past month.  To be fair, there were a few other things that could have made this run feel bad (I was up late last night, slept poorly and had fast-food for lunch).  Regardless, I have a long way to build back up and not very long to do it.  I know I need to be patient and everyone says that a certain level of fitness comes back more quickly than it took to build the first time.  I'm trying to be patient and understanding with myself and I know that this upcoming race will not be my best.

Does anyone else have experience returning back to running after some time off?  How did you manage the blues associated with lost fitness and training?