Being injured at the moment I don't really have much to blog about. I am taking a very professional attitude with the achilles and calcaneus and, although still painful at times, I am doing what I can to maintain fitness and repair the leg. It isn't always easy though as rehab exercises for the achilles can be quite painful for the stress fracture. Got to be very careful.
At the moment an average day goes something like this:
before breakfast - achilles rehab and massage
mid morning - cycling (50 mins to 135 mins)
afternoon - weight training
early evening - achilles rehab and massage
late evening - stretching
At the moment that lots seems to be account for more than 16 hours per week ... not bad for a runner who cannot run at the moment.
Monday, 28 November 2011
Tuesday, 22 November 2011
a bit of medical stuff
Congratulations to William Sichel on his recent win in the 8 day race in Monaco.
My new exercise regime continues with much more cycling for the next few weeks. I imagine that, on average, I'll soon be up to an hour cycling per day. It's not all at a steady pace though, there are a few options:
- after a suitable warm up alternate 8 mins hard with 2 mins easy. The hard work to feel like mile pace
- after a suitable warm up alternate 15 mins hard with 5 mins easy. The hard work to feel like half marathon pace.
- once a week I'm cycling for at least 2 and a half hours. The equivalent of a long run , I suppose.
At the moment I'm cycling every day when I should be running. I'm also doing the normal weight training and stretching.
I don't expect to notice any improvement in achilles and heel pain (which is not severe at all, except when I run !!!) for a few weeks yet. In the meantime though I feel that I'm doing all I can to maintain as much fitness as possible whilst treating the injury.
This morning I happened to catch a news item on BBC about cancer and how survival rates in the UK are much better than they were 10 or more years ago. Reading around this story I also found out that that the important drug in my chemotherapy regime, cisplatin, has a number of side effects:
(1) kidney failure. When in hospital the staff made me drink lots and lots of water, the theory being that if I urinated lots this could be collected and analysed for early signs of damage. I remember one particular night when I passed 14 litres of urine between 11pm and 6am. Without much sleep.
(2) hearing loss. This explains quite a lot. For a few years after cancer treatment I suffered with tinnitus but gradually that disappeared to be replaced with a different hearing disorder which has two symptoms: (a) there is a narrow range of frequencies which I just cannot hear at all - car alarms, mobile phone ring tones, smoke alarms, etc; (b) I find it difficult when there is background noise to hear things which I would otherwise have no trouble with at all. Having said that I can have a normal conversation over 90% of the time.
(3) electrolyte imbalance. I already knew about the above side effects but this one is new to me. It particularly effects magnesium, potassium and calcium levels apparently. I wonder how long that lasts, is it short term during treatment or is it long term like the hearing loss ? And does the severity vary from person to person ? Could effect ultra distance running ...
Does anyone out there have any thoughts ?
My new exercise regime continues with much more cycling for the next few weeks. I imagine that, on average, I'll soon be up to an hour cycling per day. It's not all at a steady pace though, there are a few options:
- after a suitable warm up alternate 8 mins hard with 2 mins easy. The hard work to feel like mile pace
- after a suitable warm up alternate 15 mins hard with 5 mins easy. The hard work to feel like half marathon pace.
- once a week I'm cycling for at least 2 and a half hours. The equivalent of a long run , I suppose.
At the moment I'm cycling every day when I should be running. I'm also doing the normal weight training and stretching.
I don't expect to notice any improvement in achilles and heel pain (which is not severe at all, except when I run !!!) for a few weeks yet. In the meantime though I feel that I'm doing all I can to maintain as much fitness as possible whilst treating the injury.
This morning I happened to catch a news item on BBC about cancer and how survival rates in the UK are much better than they were 10 or more years ago. Reading around this story I also found out that that the important drug in my chemotherapy regime, cisplatin, has a number of side effects:
(1) kidney failure. When in hospital the staff made me drink lots and lots of water, the theory being that if I urinated lots this could be collected and analysed for early signs of damage. I remember one particular night when I passed 14 litres of urine between 11pm and 6am. Without much sleep.
(2) hearing loss. This explains quite a lot. For a few years after cancer treatment I suffered with tinnitus but gradually that disappeared to be replaced with a different hearing disorder which has two symptoms: (a) there is a narrow range of frequencies which I just cannot hear at all - car alarms, mobile phone ring tones, smoke alarms, etc; (b) I find it difficult when there is background noise to hear things which I would otherwise have no trouble with at all. Having said that I can have a normal conversation over 90% of the time.
(3) electrolyte imbalance. I already knew about the above side effects but this one is new to me. It particularly effects magnesium, potassium and calcium levels apparently. I wonder how long that lasts, is it short term during treatment or is it long term like the hearing loss ? And does the severity vary from person to person ? Could effect ultra distance running ...
Does anyone out there have any thoughts ?
Saturday, 19 November 2011
injury update
Yesterday morning's visit to the physio was quite revealing to say the least. After an X-Ray, another ultrasound scan and some prodding, poking and manipulation (by three different doctors) we now know what the problem has been.
It all started when I fell down the stairs at home four weeks ago. I mentioned it on the blog at http://thoughtsofanultrarunner.blogspot.com/2011/10/welcome-back.html. Apparently I definitely injured my achilles tendon as mentioned before but I also picked up a stress fracture of the calcaneal (heel bone). Apparently X-Rays often don't show stress fractures until they start to heal - a couple of weeks (or more) after the original injury. More details about that at the virtual Sports Injury Clinic.
So, lots of rehab then for the rest of the year. Eccentric calf stretches and massage with Deep Heat for the achilles. Lots of rest for the stress fracture which means walking around as little as possible and when I do walk I've got to use a sorbothane heel pad (or similar) in my left shoe.
I am allowed to cycle though. Yippee. Looking forward to that (not). So, at least I'm able to maintain a modicum of fitness for the rest of the year and beyond. I'm back at the physio on 21 December (the day after I get back from Italy) and then, hopefully, I'll have some idea about returning to training. At this stage I guess I won't be able to resume full training until February.
Which means changing any racing plans I may have been considering for the first half of 2012.
Shit.
It all started when I fell down the stairs at home four weeks ago. I mentioned it on the blog at http://thoughtsofanultrarunner.blogspot.com/2011/10/welcome-back.html. Apparently I definitely injured my achilles tendon as mentioned before but I also picked up a stress fracture of the calcaneal (heel bone). Apparently X-Rays often don't show stress fractures until they start to heal - a couple of weeks (or more) after the original injury. More details about that at the virtual Sports Injury Clinic.
So, lots of rehab then for the rest of the year. Eccentric calf stretches and massage with Deep Heat for the achilles. Lots of rest for the stress fracture which means walking around as little as possible and when I do walk I've got to use a sorbothane heel pad (or similar) in my left shoe.
I am allowed to cycle though. Yippee. Looking forward to that (not). So, at least I'm able to maintain a modicum of fitness for the rest of the year and beyond. I'm back at the physio on 21 December (the day after I get back from Italy) and then, hopefully, I'll have some idea about returning to training. At this stage I guess I won't be able to resume full training until February.
Which means changing any racing plans I may have been considering for the first half of 2012.
Shit.
Thursday, 17 November 2011
still not good
Since starting rehab stage 2 a few days ago I've been running four times and each time there has been quite a bit of pain in my left ankle.
It now seems obvious to me that there's more going on than simply achilles tendinopathy. Going back to the physio tomorrow because there's something he missed when I was there a few weeks ago. In the meantime I'll be carrying on with the weight training and cycling.
Probably even more so now.
It now seems obvious to me that there's more going on than simply achilles tendinopathy. Going back to the physio tomorrow because there's something he missed when I was there a few weeks ago. In the meantime I'll be carrying on with the weight training and cycling.
Probably even more so now.
Friday, 11 November 2011
rehab - stage 2
I've just spent the past two weeks cycling, cycling and cycling. With a bit of strength work, stretching and cycling thrown in for good measure. The old achilles has been fine for the past seven or eight days so now I plan to take a risk and move onto the second stage of rehab.
This basically entails adding some actual running into the mix. At first the running must be interspersed with walking but gradually, over the next four weeks or so, the amount of time spent running increases and the amount of time spent walking decreases. All the while the total time spent running and walking per day also increases slowly from about 30 minutes to about an hour.
So, at first I'll be alternating 5 minutes walking with 2 mins 30 running for a total of half an hour. This will eventually change as above so that by mid December I'll be running for 60 minutes. Without walking. And at that point, if all is well, I'll be able to resume normal training.
Been doing lots of strength work for the achilles and I've also put lots of strength and flexibility work for my shoulders into the weekly routine. Hope it all pays off because I wouldn't want to race ever again whilst in so much pain.
Still doing some cycling too but for the next few weeks it will be only about 80% of what I've done in the last fortnight. Cycling is no fun at all compared to running.
Ah yes ... finally, all the best to William Sichel and his helpers as they embark on another multi day adventure - Monaco this time.
This basically entails adding some actual running into the mix. At first the running must be interspersed with walking but gradually, over the next four weeks or so, the amount of time spent running increases and the amount of time spent walking decreases. All the while the total time spent running and walking per day also increases slowly from about 30 minutes to about an hour.
So, at first I'll be alternating 5 minutes walking with 2 mins 30 running for a total of half an hour. This will eventually change as above so that by mid December I'll be running for 60 minutes. Without walking. And at that point, if all is well, I'll be able to resume normal training.
Been doing lots of strength work for the achilles and I've also put lots of strength and flexibility work for my shoulders into the weekly routine. Hope it all pays off because I wouldn't want to race ever again whilst in so much pain.
Still doing some cycling too but for the next few weeks it will be only about 80% of what I've done in the last fortnight. Cycling is no fun at all compared to running.
Ah yes ... finally, all the best to William Sichel and his helpers as they embark on another multi day adventure - Monaco this time.
Sunday, 6 November 2011
an incredible 77 days
Congratulations to Chris Finill and Steve Pope who, at about sunset yesterday, dived into the Atlantic Ocean in New York. Today they are taking part in the New York Marathon but I don't expect they'll be actually racing.
Chris has taken part in every London Marathon and completed them all in less than 3 hours. He has also represented his country many times in ultra distance events around the world. Steve is a decent runner too, having won various ultra distance races in the last few years (Barry 40, Thames Trot, Tipton 12 hrs).
Anyway the reason they won't be actually racing today is due to the fact that they've only just arrived in New York ... having run there from San Francisco, emerging from the Pacific Ocean on 17 August this year.
Their original plan was to arrive at the Atlantic Ocean on Friday 4 November but I'm sure we can forgive them for being one day late after running over 3100 miles. Especially if they run today's marathon in under 3 hours!!!
Their incredible journey was also their way of raising much needed funds for the Help For Heroes charity - have you donated yet ? If not you can still do so at http://www.bmycharity.com/runacrossamerica
A big well done to them both. And also to Julia and Ben without whom the journey would have been almost impossible.
The official Run Across America website - http://www.runacrossamerica.co.uk/index.php
Chris & Steve's blog about their journey - http://verylongrun.blogspot.com/
Details about the few people who have run every London Marathon can be found at http://www.everpresent.org.uk/index.htm
Help For Heroes - http://www.helpforheroes.org.uk/index.php?secondtime=1
Chris has taken part in every London Marathon and completed them all in less than 3 hours. He has also represented his country many times in ultra distance events around the world. Steve is a decent runner too, having won various ultra distance races in the last few years (Barry 40, Thames Trot, Tipton 12 hrs).
Anyway the reason they won't be actually racing today is due to the fact that they've only just arrived in New York ... having run there from San Francisco, emerging from the Pacific Ocean on 17 August this year.
Their original plan was to arrive at the Atlantic Ocean on Friday 4 November but I'm sure we can forgive them for being one day late after running over 3100 miles. Especially if they run today's marathon in under 3 hours!!!
Their incredible journey was also their way of raising much needed funds for the Help For Heroes charity - have you donated yet ? If not you can still do so at http://www.bmycharity.com/runacrossamerica
A big well done to them both. And also to Julia and Ben without whom the journey would have been almost impossible.
The official Run Across America website - http://www.runacrossamerica.co.uk/index.php
Chris & Steve's blog about their journey - http://verylongrun.blogspot.com/
Details about the few people who have run every London Marathon can be found at http://www.everpresent.org.uk/index.htm
Help For Heroes - http://www.helpforheroes.org.uk/index.php?secondtime=1
Monday, 31 October 2011
TV ... carbs ... injury
Hope you all watched the program on Channel 4 (UK) on Saturday morning at 7.00am. It was almost an hours worth of coverage from the second Commonwealth Mountain & Ultra Running Championships which took place in Llandudno a few weeks ago (as if you didn't know).
A very good program showing about 20 minutes from each of the three races. If you haven't seen it yet you can find it here. I believe it's available for another four weeks or so and it's well worth watching.
A few days ago there was a brilliant piece on the Sweat Science website about carbohydrate intake during exercise. In a nutshell we used to believe that humans could metabolise a maximum of 60g carbs per hour when running but recent studies have founds that 90g per hour can be achieved if we use 60g glucose and 30g fructose.
I know this isn't such a new idea (it was mentioned in Lore Of Running by Tim Noakes) but this piece reinforces, with me at least, the need to try a mixture of glucose and fructose in my future training and racing.
This afternoon I was at the physio again and the good news is that my ankle injury is much less serious than originally thought. It turns out to be Achilles Tendinopathy and the course of action is a further weeks rest followed by four or five weeks gradually returning to full training. All the while I'll be cycling lots and building up strength and flexibility in both ankles with weights, stretching and eccentric contractions.
A very good program showing about 20 minutes from each of the three races. If you haven't seen it yet you can find it here. I believe it's available for another four weeks or so and it's well worth watching.
A few days ago there was a brilliant piece on the Sweat Science website about carbohydrate intake during exercise. In a nutshell we used to believe that humans could metabolise a maximum of 60g carbs per hour when running but recent studies have founds that 90g per hour can be achieved if we use 60g glucose and 30g fructose.
I know this isn't such a new idea (it was mentioned in Lore Of Running by Tim Noakes) but this piece reinforces, with me at least, the need to try a mixture of glucose and fructose in my future training and racing.
This afternoon I was at the physio again and the good news is that my ankle injury is much less serious than originally thought. It turns out to be Achilles Tendinopathy and the course of action is a further weeks rest followed by four or five weeks gradually returning to full training. All the while I'll be cycling lots and building up strength and flexibility in both ankles with weights, stretching and eccentric contractions.
Saturday, 29 October 2011
The old ankle is feeling much better now that I haven't run for a few days. On Monday I get the results of various tests and scans and after that I'll know what I can do ... and more importantly what I can't do.
Because the pain seems to have settled down very quickly I am confident of a return to full training well before Christmas and in the meantime I'm keeping as fit as possible with cycling, strength work and stretching.
Finally, congratulations to Scottish ultra runner Richie Cunningham on his marriage this morning in Dundee.
Because the pain seems to have settled down very quickly I am confident of a return to full training well before Christmas and in the meantime I'm keeping as fit as possible with cycling, strength work and stretching.
Finally, congratulations to Scottish ultra runner Richie Cunningham on his marriage this morning in Dundee.
Wednesday, 26 October 2011
oh no ...
This morning's run was not good.
Yesterday afternoon's was perfect. I ran 13.4 miles (21.5 km) in 1h 45 ... easily. This morning though I woke up with a pain in my left ankle (as well as both elbows). The ankle felt stiff all morning and was quite painful for the first half of my 8.6 mile run (13.9 km).
This afternoon it's been fine but I'm a bit worried about the possibility of having picked up an injury. I would like to think that it was caused by falling down the stairs on Saturday night (without the aid of alcohol I may add ...) and that a few days rest with ice and ibuprofen will help enormously.
But I won't know for sure until I've seen the physio tomorrow.
Thanks Anth for recommending Basel as a possible 24 hr race next May. That's definitely one to consider - even if in recent years UK runners have not done well there.
Yesterday afternoon's was perfect. I ran 13.4 miles (21.5 km) in 1h 45 ... easily. This morning though I woke up with a pain in my left ankle (as well as both elbows). The ankle felt stiff all morning and was quite painful for the first half of my 8.6 mile run (13.9 km).
This afternoon it's been fine but I'm a bit worried about the possibility of having picked up an injury. I would like to think that it was caused by falling down the stairs on Saturday night (without the aid of alcohol I may add ...) and that a few days rest with ice and ibuprofen will help enormously.
But I won't know for sure until I've seen the physio tomorrow.
Thanks Anth for recommending Basel as a possible 24 hr race next May. That's definitely one to consider - even if in recent years UK runners have not done well there.
Sunday, 23 October 2011
Welcome back ...
Recently had a week or two break from training and that's been really enjoyable. Still been running but not training ... I feel that there is a difference. Sometimes a big one.
For the past two or three days I've started looking at possible races for next year. Ideally I'd like a 24 hr race in May followed by the World & Euro 24 hr race in September (to be held in Poland) and finally a long ultra toward the end of the year. Possibly Barcelona to make up for having to miss it this year.
Also I'd like, if possible to run the Round Rotherham 50 in October. I've done that one a couple of times now and really enjoyed it. I know I can't be competitive in that type of race but I still found it enjoyable. And it's not far from home either.
A few days ago our energy supplier told us that our monthly payments should be raised from £83 to £130. Needless to say we were not impressed. I know prices are rising at the moment but 56% is not on. We put in an official complaint and we're waiting to hear back ...
Last night was a strange night. At about 10.00pm I was coming down the stairs at home when I slipped. Badly. From about two thirds of the way up. By the time I reached the bottom I had a bruised left heel and left ankle, bruised right thigh and cuts to both of my elbow. At the time it was a bit scary and I suppose I was lucky to escape with only a few cuts and bruises. Iced my ankle for a while and cleaned my cuts before taking some ibuprofen and going to bed in a sorry state.
This morning, after not a good night's sleep [painful elbows!!!] I took part in the monthly Otley AC handicap. This month it was from a local village named Esholt. The weather was wonderful - warm and sunny - but I was unsure how I would manage. mainly because of last night's incident but also because I hadn't done anything other than steady running since before the Commonwealth Championships.
The sticking plasters on both elbows didn't hinder me too much although the left ankle was a bit painful for running ... but I was well pleased with my 32:45 on an undulating multi-terrain 5 mile route. Especially as I had to stop at least three times to allow other people past on some of the narrow footpaths [walkers coming in the opposite direction].
To help pay some of the extra energy bills ...
Over a number of years now I have found that writing an account of a race or other challenge or explaining some aspect of training and/or racing has been an increasingly enjoyable part of my running. Hopefully other people enjoy what I write and get something from it. Be it training knowledge, inspiration or something else. I know at least one person has taken to ultra running as a direct result of reading my words.
My work has appeared in various magazines, websites, club newsletters so: if you are a magazine/newspaper editor or journalist interested in commissioning me to write for your publication about any aspect of ultra distance running please feel free to get in touch by leaving a comment on a blog post or using the contact details here. You can also contact me via facebook.
For the past two or three days I've started looking at possible races for next year. Ideally I'd like a 24 hr race in May followed by the World & Euro 24 hr race in September (to be held in Poland) and finally a long ultra toward the end of the year. Possibly Barcelona to make up for having to miss it this year.
Also I'd like, if possible to run the Round Rotherham 50 in October. I've done that one a couple of times now and really enjoyed it. I know I can't be competitive in that type of race but I still found it enjoyable. And it's not far from home either.
A few days ago our energy supplier told us that our monthly payments should be raised from £83 to £130. Needless to say we were not impressed. I know prices are rising at the moment but 56% is not on. We put in an official complaint and we're waiting to hear back ...
Last night was a strange night. At about 10.00pm I was coming down the stairs at home when I slipped. Badly. From about two thirds of the way up. By the time I reached the bottom I had a bruised left heel and left ankle, bruised right thigh and cuts to both of my elbow. At the time it was a bit scary and I suppose I was lucky to escape with only a few cuts and bruises. Iced my ankle for a while and cleaned my cuts before taking some ibuprofen and going to bed in a sorry state.
This morning, after not a good night's sleep [painful elbows!!!] I took part in the monthly Otley AC handicap. This month it was from a local village named Esholt. The weather was wonderful - warm and sunny - but I was unsure how I would manage. mainly because of last night's incident but also because I hadn't done anything other than steady running since before the Commonwealth Championships.
The sticking plasters on both elbows didn't hinder me too much although the left ankle was a bit painful for running ... but I was well pleased with my 32:45 on an undulating multi-terrain 5 mile route. Especially as I had to stop at least three times to allow other people past on some of the narrow footpaths [walkers coming in the opposite direction].
To help pay some of the extra energy bills ...
Over a number of years now I have found that writing an account of a race or other challenge or explaining some aspect of training and/or racing has been an increasingly enjoyable part of my running. Hopefully other people enjoy what I write and get something from it. Be it training knowledge, inspiration or something else. I know at least one person has taken to ultra running as a direct result of reading my words.
My work has appeared in various magazines, websites, club newsletters so: if you are a magazine/newspaper editor or journalist interested in commissioning me to write for your publication about any aspect of ultra distance running please feel free to get in touch by leaving a comment on a blog post or using the contact details here. You can also contact me via facebook.
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