As I suspected, from trawling the internet, I have a bursitis at the site of the pes anserine. That, to you and me, is the point at which the main muscles of the thigh attach to the tibia or bone beneath the knee. It's quite a specific pain, although I am also aware of tight spots in my lower back thigh (hamstrings). The physiotherapist kneaded it, none too gently, while I tried to talk with occasional winces and attempts (almost) to stop him. Then, ultrasound/gel/thingymajig for 15 minutes before being sent out the door with instructions not to run, but to cycle and swim. I should add that he also watched me walk and decided I should see the bio-mechanics guy in the clinic. There is no surprise there. I have, what I call, a very girlie gait where the knees tend to want to meet. The question is, do I need orthotics or just muscle strengthening. As PT explained, by going into the 48 mile a week range I am putting a lot of stress on a machine (my body) that is tracking poorly. It makes sense and I had wondered about it. The question is, can we work with this, fix this, or do I need to adapt my goals i.e. less mileage per week, forget about anything over half marathon and so on? Honest answer, I don't know.
How was I about all of this? Initially, I was very disappointed. Running is supposed to be a hobby, fun, something I do on the side to keep me well and happy, not something that requires effort, visits to medics, more money and so on. Ugly questions about retiring (?!) from running, modifying goals (my seven-year plan) all raised their heads and begged to be answered. By bedtime, I had only one answer: I can't answer these questions. I simply have to see how the next couple of weeks go. I don't even know if I will be running the Half Marathon on Sunday the 6th of May. If I do run it, it will be just a gentle jog, without hope of improving my times.
How am I today, Monday the 30th of April? Disappointed when I see how low my running mileage is for the month ( a mere 57.9 km). I did another 7 miles on Tuesday last before going to see the PT. Still wondering about the cost, time, effort required to get well. Still anxious that we heal and cure this problem rather than just manage it, but more willing to take time, think of the long-term goal to keep running, fit and active through to old age. There is impatience. It's amazing how envious I am of runners I see on my daily commute. The mean me occasionally watches for signs of deteriorating gait and potential injury! Yes, there's a mean me!!! The optimistic me is planning on a full recovery, however long it takes. I like running, I want to run.
In the interim, I have swum 1.5km on Friday last, a mix of easy freestyle and 2 x 250m of sprint sets (50m/2 fast). I have cycled, 20 miles on Saturday and 40 on Sunday. Saturday was meant to be bursts of speed (more fartlek than interval) and Sunday was supposed to be easy long ride. Sunday was windy, there were times when just staying on the bike was a challenge. Fortunately, we had swopped our original plan to head to the Wicklow Hills for a spin along the old Galway road which saw us dealing with cross-winds rather then heading straight into either on the outward or return leg. I enjoyed the cycling, I got into a great rhythm, occasionally waiting for P whose bike is considerably heavier than mine. It is really cold here again, so we are back in leggings/long sleeves and even rain jackets. Despite the weather, the lack of running, it was a fab weekend. I am in fine fettle this Monday morning, ready for the challenges of the week.
Monday, April 30, 2012
Monday, April 23, 2012
Swimming, Running, Cycling
Ok. The facts. Yesterday, P and I cycled 31.28 miles in 2h43mins. That is slow, but requires the observation that I did not always stop my watch when we paused to consider the map. The route was generally flat. We avoided the rain, for the most part. My average HR was 118, and my max was 153.
On Saturday, I did a 10 mile route in 90mins 30 seconds. I did 3 miles at a slow pace (between 9.39 and 10minutes per mile); followed it with 5 miles at what I hoped was race pace (between 8.09 and 8.24 minutes per miles); and a final two miles at 9.30 and 10.08 respectively. I deliberately slow down for the last two because I am back on the canal path and it is very uneven. With the ongoing niggle in my lower limb, I choose to be careful. My average HR for the fast section was 169.8.
On Friday, I was travelling all day so couldn't do anything.
On Thursday, I did 5 miles after Supper at an average pace of 9.45min/mile; average HR 146.
On Wednesday, I used the rower for 5 minutes; cross-trainer for 25; swam for 1km free-style and as continuous as a pool allows before doing .25km in a series of 50m sprints and concluding with .25km free style.
On Tuesday, I did 5 miles at 9.55 minutes per mile; average HR 143.
The observations: I was tired this morning. My leg still hurts, but not as badly. Stretching and using the foam roller seem to help, I think. I also ice it as soon as I come in the door. I think that it is all related to my hamstring, and I am curious to see what the Physiotherapist will have to say tomorrow. I enjoyed my runs, particularly the Saturday run at pace. I did my best to be conscious of HR and of breathing so that I could really get the feel for pushing the run without burning.
My dilemmas for the next two weeks are around the HalfMarathon on the 6th of May. How do I prepare for that? I can't really taper, as would have been my original plan, because I have not been that active through April. I should probably not clock up more than 30 miles this week, and less next week. I have a notion that I would like to do some hill intervals, to fire up those muscles in the legs and may use the gym to do so. Include my uncertainty about my sore right leg in my decision making. Then, I have begun to consider my race plan. If I can run 5 miles at an average 8.17min/mile, should I aim to run the whole half marathon at that pace? I have to remember that there are hills. I would like to begin slower, but, how slow? What about 3 miles at 9.30min/miles; the next 7 at 8.17min/mile; and then doing my best to pelt it for the last three? How soon can I open up for the final push?
How do I include swimming and cycling in my training? My resolution had been to run early in the morning, but I have failed already this week! I will pursue that resolution, however, for two reasons. My working day has lost the structure of a regular teaching timetable and fluctuates according to meetings, corrections, research and writing. If I do want to train for the triathlon, I should run in the morning in an ongoing and regular way and include the cycling and swimming in the evening activities.
So, so many questions! I do think that I am hanging a lot on tomorrow's encounter with the physio, though.
On Saturday, I did a 10 mile route in 90mins 30 seconds. I did 3 miles at a slow pace (between 9.39 and 10minutes per mile); followed it with 5 miles at what I hoped was race pace (between 8.09 and 8.24 minutes per miles); and a final two miles at 9.30 and 10.08 respectively. I deliberately slow down for the last two because I am back on the canal path and it is very uneven. With the ongoing niggle in my lower limb, I choose to be careful. My average HR for the fast section was 169.8.
On Friday, I was travelling all day so couldn't do anything.
On Thursday, I did 5 miles after Supper at an average pace of 9.45min/mile; average HR 146.
On Wednesday, I used the rower for 5 minutes; cross-trainer for 25; swam for 1km free-style and as continuous as a pool allows before doing .25km in a series of 50m sprints and concluding with .25km free style.
On Tuesday, I did 5 miles at 9.55 minutes per mile; average HR 143.
The observations: I was tired this morning. My leg still hurts, but not as badly. Stretching and using the foam roller seem to help, I think. I also ice it as soon as I come in the door. I think that it is all related to my hamstring, and I am curious to see what the Physiotherapist will have to say tomorrow. I enjoyed my runs, particularly the Saturday run at pace. I did my best to be conscious of HR and of breathing so that I could really get the feel for pushing the run without burning.
My dilemmas for the next two weeks are around the HalfMarathon on the 6th of May. How do I prepare for that? I can't really taper, as would have been my original plan, because I have not been that active through April. I should probably not clock up more than 30 miles this week, and less next week. I have a notion that I would like to do some hill intervals, to fire up those muscles in the legs and may use the gym to do so. Include my uncertainty about my sore right leg in my decision making. Then, I have begun to consider my race plan. If I can run 5 miles at an average 8.17min/mile, should I aim to run the whole half marathon at that pace? I have to remember that there are hills. I would like to begin slower, but, how slow? What about 3 miles at 9.30min/miles; the next 7 at 8.17min/mile; and then doing my best to pelt it for the last three? How soon can I open up for the final push?
How do I include swimming and cycling in my training? My resolution had been to run early in the morning, but I have failed already this week! I will pursue that resolution, however, for two reasons. My working day has lost the structure of a regular teaching timetable and fluctuates according to meetings, corrections, research and writing. If I do want to train for the triathlon, I should run in the morning in an ongoing and regular way and include the cycling and swimming in the evening activities.
So, so many questions! I do think that I am hanging a lot on tomorrow's encounter with the physio, though.
Tuesday, April 17, 2012
No running, no blogging
I want to blog. I had doubts about the value of it, hence my silence. That coupled with my busyness in running, at least up to two weeks ago, made it difficult to come here. I also had the sense of having nothing new to say. Last year's blog was full of the awareness of a newbie to running, hence its charm. This year, I am not seasoned enough to write comfortably about training methods, but still have lost, I think, some of the freshness of the newbie. Still. I enjoy writing, I like to write and it may well help me to stay on track as the year progresses. Sadly, I have fallen off the track. Not all through indiscipline, I should add.
Let's get the 'troubles' out of the way first. In the final week of March, I developed a really sore and tender spot just below my right knee on the medial side (inner). I eased up, which is my usual effective response to niggles. It was no great sacrifice to be honest, because I had over 235km for March, anyway. I had done a fairly steady three weeks, reaching my max of 77km or 48 miles in the second week of that month. I had a cycle on the 1st of April and then on the Monday headed to my local gym to do some intervals on the treadmill, followed by a swim. Sadly, the discomfort or tenderness had returned. I decided to give it one week, then two. It has eased. It is not as stiff or tender as it was. Today, finally, I returned to the roads and decided to make a call to a local physio. The 'spot' is not healed fully; it's better, but still niggling. It's time to see a professional. With this in mind, I will continue to run, though not as aggressively (time and speed). I will also modify it with cross-training.
The last two weeks were Easter here. While I was working, I was also tearing up and down the country to be with family ... a new niece, a mother travelling abroad, visitors in Kerry, some gardening, and just down time were my alternative past times. The 'no-running' gave me time to catch up on other tasks, even baking for others, gardening (of the weeding only variety) all day with P. The time off made me realise how time consuming training is.
Let's alternate the 'troubles' with some good news. On a micro level, I ordered and received in the post a pair of new shorts, exactly like my current favourites. They are Nike Hi-tech and are just the right length for me. I wore them today and they are perfect. I have learned not to be too excited until the product has been tested in a run and they certainly passed the test.
On a more exciting, and adventurous note, I have registered for my first triathlon. Yip. I'm going to do the Kenmare triathlon in August. I haven't a clue how to train for one, really, but I have all three skills. Yes, I may not have the speed or strength, but I will work on it. I have always been dying to try one, although nervous of the cost vis-a-vis equipment and it seems a very 'racy' and 'competitive' sport. It may have been more sensible to register for a shorter one, but I do like distance, am more comfortable in distance than 'speed' events and it is local to me. I have the bike, the running gear, a swimsuit and I do have a wetsuit, though it may be too awkward for this event. We shall see. How to plan the training, I have not yet settled. The injury has affected this planning. Of course, ideally, I should probably have tried swimming or cycling, while resting from running, but the disruption to my regular life's routine affected this. I have a plan to start into these in the coming days. I have already done a 1/2km in the pool, have glanced at website and plan to do a 1/2km warm up and some further distances (tbd) tomorrow.
I have been chatting with one or two other athletes and have decided to incorporate some cross-training in the gym too, maybe using the cross-trainer and/or rower once a week. Again, while cajoling along the injured limb, will just play around with this.
My next event is the Bantry half marathon which, irritatingly, has been shifted to midday. I much prefer early starts.
Since I last wrote here, I have been pleased with my running (up to the end of March). In terms of distance, I had covered 590km by the 31st (it's now 607km). In terms of speed, my average pace had dropped to 9:25m per hour (that's just training pace). The first week was registering 10:54 and the second 10:37. I saw a sudden change in and around the 6th week (text book, I believe) when it has hovered around the 9:30 mark give or take. The graph is quite interesting too, it goes down, up a little, down more, up a little, like gradually descending little hills. I hope people know what I mean.
I have been using the Kerry hills when I can. I have started to throw in intervals (sometimes more like fartlek) too.
Back to less a positive tone, in honesty, I had hoped for a sub 1:50 half in Bantry (previous was 1:53+ seconds) two years ago. It's hard to know now, with the two weeks off, with the 'injury' etc.
Weight was dropping, about a pound a week. With the inactivity, I found myself careless and prone to eating sweet stuff again. I have yet to hop on the scales, but know in my gut that I have gained weight again .... pun intended!
It is time to return to the strength training too.
Ok. Signing off with the intention to write more regularly. I do enjoy it, I need the focus.
Let's get the 'troubles' out of the way first. In the final week of March, I developed a really sore and tender spot just below my right knee on the medial side (inner). I eased up, which is my usual effective response to niggles. It was no great sacrifice to be honest, because I had over 235km for March, anyway. I had done a fairly steady three weeks, reaching my max of 77km or 48 miles in the second week of that month. I had a cycle on the 1st of April and then on the Monday headed to my local gym to do some intervals on the treadmill, followed by a swim. Sadly, the discomfort or tenderness had returned. I decided to give it one week, then two. It has eased. It is not as stiff or tender as it was. Today, finally, I returned to the roads and decided to make a call to a local physio. The 'spot' is not healed fully; it's better, but still niggling. It's time to see a professional. With this in mind, I will continue to run, though not as aggressively (time and speed). I will also modify it with cross-training.
The last two weeks were Easter here. While I was working, I was also tearing up and down the country to be with family ... a new niece, a mother travelling abroad, visitors in Kerry, some gardening, and just down time were my alternative past times. The 'no-running' gave me time to catch up on other tasks, even baking for others, gardening (of the weeding only variety) all day with P. The time off made me realise how time consuming training is.
Let's alternate the 'troubles' with some good news. On a micro level, I ordered and received in the post a pair of new shorts, exactly like my current favourites. They are Nike Hi-tech and are just the right length for me. I wore them today and they are perfect. I have learned not to be too excited until the product has been tested in a run and they certainly passed the test.
On a more exciting, and adventurous note, I have registered for my first triathlon. Yip. I'm going to do the Kenmare triathlon in August. I haven't a clue how to train for one, really, but I have all three skills. Yes, I may not have the speed or strength, but I will work on it. I have always been dying to try one, although nervous of the cost vis-a-vis equipment and it seems a very 'racy' and 'competitive' sport. It may have been more sensible to register for a shorter one, but I do like distance, am more comfortable in distance than 'speed' events and it is local to me. I have the bike, the running gear, a swimsuit and I do have a wetsuit, though it may be too awkward for this event. We shall see. How to plan the training, I have not yet settled. The injury has affected this planning. Of course, ideally, I should probably have tried swimming or cycling, while resting from running, but the disruption to my regular life's routine affected this. I have a plan to start into these in the coming days. I have already done a 1/2km in the pool, have glanced at website and plan to do a 1/2km warm up and some further distances (tbd) tomorrow.
I have been chatting with one or two other athletes and have decided to incorporate some cross-training in the gym too, maybe using the cross-trainer and/or rower once a week. Again, while cajoling along the injured limb, will just play around with this.
My next event is the Bantry half marathon which, irritatingly, has been shifted to midday. I much prefer early starts.
Since I last wrote here, I have been pleased with my running (up to the end of March). In terms of distance, I had covered 590km by the 31st (it's now 607km). In terms of speed, my average pace had dropped to 9:25m per hour (that's just training pace). The first week was registering 10:54 and the second 10:37. I saw a sudden change in and around the 6th week (text book, I believe) when it has hovered around the 9:30 mark give or take. The graph is quite interesting too, it goes down, up a little, down more, up a little, like gradually descending little hills. I hope people know what I mean.
I have been using the Kerry hills when I can. I have started to throw in intervals (sometimes more like fartlek) too.
Back to less a positive tone, in honesty, I had hoped for a sub 1:50 half in Bantry (previous was 1:53+ seconds) two years ago. It's hard to know now, with the two weeks off, with the 'injury' etc.
Weight was dropping, about a pound a week. With the inactivity, I found myself careless and prone to eating sweet stuff again. I have yet to hop on the scales, but know in my gut that I have gained weight again .... pun intended!
It is time to return to the strength training too.
Ok. Signing off with the intention to write more regularly. I do enjoy it, I need the focus.
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