Spent an hour or so, earlier today, at Roundhay Park in Leeds where my son was running a mile for Sport Relief (well, 3 miles actually this year).
It was well and truly packed and he could hardly run at all for the first 5 mins or so. Still, he managed the hilly course in under 30 mins and made me very proud of him. He raised a fair bit of money for the charity too.
My schedule is coming along nicely:
RUNNING: three days on and one day off; including long runs, fartlek, tempo and the occasional very long run and short race (5k - 10 miles).
CYCLING: retain at two or three times a week but increase the quality.
STRENGTH TRAINING: keep this as it's obviously working.
ECCENTRIC ACHILLES STRETCHES: gradually reduce from 14 times per week to once every three days. Keep increasing the weights in the rucksack for now.
MASSAGE WITH DEEP HEAT: continue twice a day for now then once a day for a few months before stopping altogether.
COLOSTRUM: stop using when current supplies are exhausted as I'm not convinced it's doing any good.
ICE: gradually reduce the use of ice after cycling and also before & after running.
HEEL RAISES: continue with these in all my running shoes for all my runs.
STRETCHING: 15 mins or so every day; quads, hamstrings, lower back, calves, achilles and abductors.
REST & RECOVERY: every second non-running day will also be non-cycling and non-strength training.
Also keeping up with the good footcare routine and much better diet than last year.
Showing posts with label deep heat. Show all posts
Showing posts with label deep heat. Show all posts
Sunday, 16 March 2008
Saturday, 2 February 2008
Lots happening but no running yet
OK, here we go, quite a lot of things to talk about today.
Bought myself some bathroom scales yesterday. Will use to weigh myself before and after each run and this will help determine my fluid requirements when running at various speeds when taking into account different air temperatures and humidity. It sounds complicated but I'm sure it won't be and I'll get used to it after a few weeks. Obviously not using the scales yet but I will be by March.
Will have to buy some Sorbothane heel pads too for when I start running again - but how many miles before I need some new ones?
I'll have to email Pam Storey later today to let her know that I'll definitely not be able to take part in the 12hr race she organises at Crawley - sorry Pam.
Looked at Les Croupiers website yesterday to see who's taking part in their annual Barry 40 mile track race. Found that John Pares hasn't entered yet (2006 winner, 2007 runner up) but Paul Tranter has. Paul lives in Otley like me and has run in Barry twice before - the last time was in 2006 when the weather was probably the worst in the long history of the race. That was my first ultra and the doctor pulled me out at about 31 miles with a badly blistered right foot (I still have the scar!!!). Good luck Paul - I guess you'll be aiming for 5 hours.
My daily schedule has now settled down to:
Over on the left you'll see that I've started a list of web links. The first two are my club and my sponsor (The Divan Centre - the owner [Carl Walsh] is President of Otley AC). I feel really bad though because no sooner do I get myself a sponsor than I develop a pretty bad injury. I only hope I can justify his faith in me later in the year.
Bought myself some bathroom scales yesterday. Will use to weigh myself before and after each run and this will help determine my fluid requirements when running at various speeds when taking into account different air temperatures and humidity. It sounds complicated but I'm sure it won't be and I'll get used to it after a few weeks. Obviously not using the scales yet but I will be by March.
Will have to buy some Sorbothane heel pads too for when I start running again - but how many miles before I need some new ones?
I'll have to email Pam Storey later today to let her know that I'll definitely not be able to take part in the 12hr race she organises at Crawley - sorry Pam.
Looked at Les Croupiers website yesterday to see who's taking part in their annual Barry 40 mile track race. Found that John Pares hasn't entered yet (2006 winner, 2007 runner up) but Paul Tranter has. Paul lives in Otley like me and has run in Barry twice before - the last time was in 2006 when the weather was probably the worst in the long history of the race. That was my first ultra and the doctor pulled me out at about 31 miles with a badly blistered right foot (I still have the scar!!!). Good luck Paul - I guess you'll be aiming for 5 hours.
My daily schedule has now settled down to:
- morning: 3 sets of 25 achilles stretches with a weighted back pack
- two hours after breakfast: 300ml colostrum drink
- mid morning: five or six minutes massaging right achilles with Deep Heat
- lunchtime: 20 minutes of strength and conditioning exercises every other day
- lunchtime: 45 minutes on exercise bike two days out of three (followed by icing my achilles for 30 minutes)
- early evening: five or six minutes massaging right achilles with Deep Heat
- about 8.00pm: 300ml colostrum drink followed by 3 sets of 25 achilles stretches with a weighted back pack followed by 20 minutes of stretching exercises
Over on the left you'll see that I've started a list of web links. The first two are my club and my sponsor (The Divan Centre - the owner [Carl Walsh] is President of Otley AC). I feel really bad though because no sooner do I get myself a sponsor than I develop a pretty bad injury. I only hope I can justify his faith in me later in the year.
Friday, 25 January 2008
Additions to the rehab regime
Just read in Athletics Weekly about massaging the ankle to remove any scar tissue. Apparently it only takes 5 mins a day. I did my first 5 mins this morning with Deep Heat ... I plan to massage my ankle twice a day along with icing the ankle after every cycle ride (and run ... in a few weeks).
At the moment my first run is tentatively planned for Monday 11 February. Five mins run, five mins walk, repeated for 40 mins or until the first signs of injury appear. At the moment I'm quite apprehensive/nervous about this.
At the moment my first run is tentatively planned for Monday 11 February. Five mins run, five mins walk, repeated for 40 mins or until the first signs of injury appear. At the moment I'm quite apprehensive/nervous about this.
Thursday, 17 January 2008
Official 24 hour ranking list
Recovery not going too well over the past couple of days. Yesterday and today my ankle has been feeling tender (although not at the moment). It could be either: the 'Deep Heat' which I've started using again, or slightly too much cycling, or too fast a progression on the ankle strengthening exercises (now with weights in a ruck sack).
At the moment I feel it's a combination of the first and last so for now I'll stop using the 'Deep Heat' and neither increase number of exercises nor the weight in the ruck sack.
Just had a look on the IAU website and the 'official' 24 hour rankings for 2007. I'm at number 123 (UK number 7) with my London distance.
Apparently they disregard all races without an IAU Label ... which includes Hull (and lots of others apparently).
At the moment I feel it's a combination of the first and last so for now I'll stop using the 'Deep Heat' and neither increase number of exercises nor the weight in the ruck sack.
Just had a look on the IAU website and the 'official' 24 hour rankings for 2007. I'm at number 123 (UK number 7) with my London distance.
Apparently they disregard all races without an IAU Label ... which includes Hull (and lots of others apparently).
Thursday, 3 January 2008
Slow progress
After yesterday's trial run on the exercise bike I decided to go for a whole 30 mins today. Nowhere near as much fun as running but necessary to maintain fitness for another 5 or 6 weeks ... not a very comforting thought.
The colostrum from Neovite.com arrived this morning. Mixed 1g with 300ml milk to test for tolerance as suggested - hope this stuff works. Applying Deep Heat 3 times a day and still progressing religiously with achilles strengthening exercises.
Feel good at the moment as the ankle seems to be less painful than of late.
The colostrum from Neovite.com arrived this morning. Mixed 1g with 300ml milk to test for tolerance as suggested - hope this stuff works. Applying Deep Heat 3 times a day and still progressing religiously with achilles strengthening exercises.
Feel good at the moment as the ankle seems to be less painful than of late.
Wednesday, 2 January 2008
Training started
Been busy so far today. This morning I bought myself an exercise bike - not an expensive model but it's suitable for my needs - and spent an hour or so assembling the thing.
After a 20 min spin I spent some time on strength and conditioning exercises followed by some stretching. The cycling was my first real aerobic workout since 18 Dec and I feel better already (yes, I know it's all in the mind but it's a good start).
Also used some 'Deep Heat' (heat rub) for my achilles in an attempt to stimulate blood flow to the area and speed up recovery a bit.
Received a nice thoughtful email from Pam re Crawley 12 hr race - thanks Pam, see you in Hull.
After a 20 min spin I spent some time on strength and conditioning exercises followed by some stretching. The cycling was my first real aerobic workout since 18 Dec and I feel better already (yes, I know it's all in the mind but it's a good start).
Also used some 'Deep Heat' (heat rub) for my achilles in an attempt to stimulate blood flow to the area and speed up recovery a bit.
Received a nice thoughtful email from Pam re Crawley 12 hr race - thanks Pam, see you in Hull.
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