This morning, for the first time since last August, I went somewhere and ran home. Only 30 minutes mind but it's a start ... slowly getting back to normal.
Not that many people think I'm normal in any way. But that's OK with me.
Fay was going shopping this morning in Guiseley (about 6 km from here) so she suggested buying me a coffee before I left her to run home. Brilliant idea.
And talking about ideas ... I've decided to run the Leeds 5k parkrun on 9 March and Fay has already agreed to resume her role as 'bag person'. I'm due to run for 60 minutes on that day anyway so I can easily incorporate a 5k run at a slightly faster pace than normal !!!
And in early May Fay and I have decided to have short walking holiday in the Yorkshire Dales to celebrate our 25th wedding anniversary. We were talking over a couple of cups of coffee (one each, of course ...) this morning and we decided that there's no real need for us to spend a fortune just because we've been married 25 years. Twenty five is no different really to 24 or 26 and there's no doubt we'll be together for a long time to come. Barring accidents and illnesses of course.
Monday, 25 February 2013
Monday, 18 February 2013
what's going on here
The ten minutes I spent running yesterday proved to be quite strange. After all the recent snow, rain and cold weather it turned out to be very sunny and quite warm. But what was even more remarkable was that I lost some weight.
I know, I know ... losing weight whilst running isn't unusual, but losing 0.54 kg (1.2 lb) in ten minutes is very strange.
That's a sweat rate of almost 3 litres per hour. In February.
So what's going on ? I've no idea but at least I'm losing some of the small amount of extra weight I've accumulated in the past five months.
Also, between now and mid June, to help with motivation during rehab, I'm allowed to enter a few short races (no longer than an hour) on two conditions. 1) I don't overdo things ... 2) I don't run at all on the following day.
Expect the first race to be in March. No personal bests though ... not even an attempt.
I know, I know ... losing weight whilst running isn't unusual, but losing 0.54 kg (1.2 lb) in ten minutes is very strange.
That's a sweat rate of almost 3 litres per hour. In February.
So what's going on ? I've no idea but at least I'm losing some of the small amount of extra weight I've accumulated in the past five months.
Also, between now and mid June, to help with motivation during rehab, I'm allowed to enter a few short races (no longer than an hour) on two conditions. 1) I don't overdo things ... 2) I don't run at all on the following day.
Expect the first race to be in March. No personal bests though ... not even an attempt.
Tuesday, 12 February 2013
progression ... at last
Went back to the physio today and the good news is that the ankle is still improving and my running (!), cycling, etc has not made things worse.
Which means that I have permission to progress as follows:
when I can manage 60 minutes of alternating running and walking every other day ...
I can run continuously, increasing from 10 minutes to 60 minutes, every other day, then ...
I alternate running and walking, 2 days out of 3, increasing from 10 minutes to 60 minutes, then ...
running continuously, 2 days out of 3, increasing from 10 minutes to 60 minutes, then ...
alternating running and walking, 3 days out of 4, increasing from 10 minutes to 60 minutes, then ...
running continuously, 3 days out of 4, increasing from 10 minutes to 60 minutes, then ...
alternating running and walking, 4 days out of 5, increasing from 10 minutes to 60 minutes, then ...
running continuously, 4 days out of 5, increasing from 10 minutes to 60 minutes, then ...
I can begin 'normal' training.
In the meantime I have to continue the rehab exercises for a few more months, at least. But I can start again with the leg strength exercises ... squats, lunges, etc. Obviously with light weights at first and not many reps.
Things are looking up now. But there's still a long way to go.
Many thanks to James Sneath for all his help with understanding the injury and especially for teaching me how to manage it and which things will help and which will make it worse.
Which means that I have permission to progress as follows:
when I can manage 60 minutes of alternating running and walking every other day ...
I can run continuously, increasing from 10 minutes to 60 minutes, every other day, then ...
I alternate running and walking, 2 days out of 3, increasing from 10 minutes to 60 minutes, then ...
running continuously, 2 days out of 3, increasing from 10 minutes to 60 minutes, then ...
alternating running and walking, 3 days out of 4, increasing from 10 minutes to 60 minutes, then ...
running continuously, 3 days out of 4, increasing from 10 minutes to 60 minutes, then ...
alternating running and walking, 4 days out of 5, increasing from 10 minutes to 60 minutes, then ...
running continuously, 4 days out of 5, increasing from 10 minutes to 60 minutes, then ...
I can begin 'normal' training.
In the meantime I have to continue the rehab exercises for a few more months, at least. But I can start again with the leg strength exercises ... squats, lunges, etc. Obviously with light weights at first and not many reps.
Things are looking up now. But there's still a long way to go.
Many thanks to James Sneath for all his help with understanding the injury and especially for teaching me how to manage it and which things will help and which will make it worse.
Wednesday, 30 January 2013
not much news here
Not a lot has been happening here in Wharfedale recently. It must be true because yesterday a reporter from the local newspaper telephoned for a chat to find out about my future plans ... post injury.
He had been reading this blog and knew about the injury but we had a long chat anyway. About possible plans for this year and next, and training, and the planning that goes into racing very long distances - nutrition, pacing, etc., and why ultra distance runners don't have such a high profile ...
And one or two other running related things. Not sure when, and if, anything will appear in print. Depends whether anything more important happens locally I suppose.
I know at the moment I'm only running every other day but using my usual percentage scoring system I reckon the worst run has been about 98% (where 0 is almost impossible to run and 100 is no pain whatsoever). So I'm feeling really good at the moment.
But running on consecutive days is a different prospect and I'll wait until I've seen the physio again (12 February) before I try that.
Right now though I feel as if I'll be able to take part in an ultra race in the autumn. No promises though ...
He had been reading this blog and knew about the injury but we had a long chat anyway. About possible plans for this year and next, and training, and the planning that goes into racing very long distances - nutrition, pacing, etc., and why ultra distance runners don't have such a high profile ...
And one or two other running related things. Not sure when, and if, anything will appear in print. Depends whether anything more important happens locally I suppose.
I know at the moment I'm only running every other day but using my usual percentage scoring system I reckon the worst run has been about 98% (where 0 is almost impossible to run and 100 is no pain whatsoever). So I'm feeling really good at the moment.
But running on consecutive days is a different prospect and I'll wait until I've seen the physio again (12 February) before I try that.
Right now though I feel as if I'll be able to take part in an ultra race in the autumn. No promises though ...
Wednesday, 23 January 2013
change here ... for recovery
Haven't posted for a while because nothing has happened here really. Except that I've been reading an awful lot about weight training ... how heavy, how many, how frequent, etc. More about that in a future post in the not too distant future.
In the meantime my gout medication was changed earlier this week and I was also prescribed a different rehab regime. It seems I have been doing not enough passive stretching and far too many eccentric achilles stretches. 225 per day instead of the recommended 90 and that has probably been having a negative affect on my knee causing a patella tracking problem in the left leg.
So now I also have straight leg quadriceps stretches to do three times per day. But I can also run ... every other day. Starting at the beginning again with alternating 5 minutes running with the same amount of walking for a total of ten minutes.
Tomorrow morning.
As far as I'm concerned though there's no rush to get back to full fitness so long as it is FULL fitness.
In the meantime my gout medication was changed earlier this week and I was also prescribed a different rehab regime. It seems I have been doing not enough passive stretching and far too many eccentric achilles stretches. 225 per day instead of the recommended 90 and that has probably been having a negative affect on my knee causing a patella tracking problem in the left leg.
So now I also have straight leg quadriceps stretches to do three times per day. But I can also run ... every other day. Starting at the beginning again with alternating 5 minutes running with the same amount of walking for a total of ten minutes.
Tomorrow morning.
As far as I'm concerned though there's no rush to get back to full fitness so long as it is FULL fitness.
Saturday, 12 January 2013
Oh well ...
On Tuesday morning I had a routine appointment with the physio to assess how the first month or running had gone. After an extensive examination and some tests I was disappointed to learn that four weeks or so of light running has been making things slightly worse with my ankle.
Having recently being diagnosed with gout hasn't helped and the medication for that will probably have to be changed but have no doubt ... I will be back running the races I love. And that means those that are at least 100 miles (161 km) in length.
Shit happens sometimes I guess ... but cancer had two failed attempts at stopping me so I'm sure I can beat this one too.
Things have obviously not gone too well for me over the past few months but maybe typing out the following song lyric will make me feel a bit better:
LA CONNECTION (Rainbow - 1978)
Carry home my broken bones and lay me down to rest
Forty days of cries and moans
I guess I've failed to pass the test
I've been sent away not a thing to say
I'm banished from the fold
I'm a fallen angel who's lost his wing and left out in the cold
Right now I seem to have a lot of early Whitesnake songs (1978 to 1980) on my mp3 player when I'm cycling. I guess I'm WALKING IN THE SHADOW OF THE BLUES ... but, you know what, I AIN'T GONNA CRY NO MORE.
Saturday, 5 January 2013
recent happenings
Keir has now returned to University in Coleraine, Northern Ireland. We were a bit worried about him travelling alone through Belfast when there is quite lot of trouble there at the moment.
He was due to arrive at about 9.00pm and we had asked him to text us when he arrived. At 10.30pm we still hadn't had a message and we were, by now, starting to get concerned. Half an hour later we sent him a text knowing that he almost always replies within a couple of minutes. Another thirty minutes passed and we decided to not go to bed until we had heard from him ... or at least knew what had happened.
Within ten minutes of that decision he phoned to say that he had forgotten to send a text [teenager speak for 'stop worrying'].
Running continues to progress, and slowly improve, which is pleasing. Running non-stop for half an hour is quite tiring though !!! Even at 8:30 per mile (5:17 per km). I know that will soon get better though.
In the meantime Here's something I've recently found which addresses the issue of whether or not to eat/drink during training. Over the past few years I've read lots of evidence and anecdotes which have been contradictory and seem to be inconclusive as to which is the better protocol. For me this article by Andy DuBois clarifies everything nicely.
To finish this post I found something on the BBC news yesterday about a man who had recently received a hand transplant - the first in the UK. And the hospital where the surgery was performed is only 10 miles (16 km) from here. What caught my attention was that he needed a new hand because of complications arising from gout. I'll make sure I take my medication and be a good patient.
He was due to arrive at about 9.00pm and we had asked him to text us when he arrived. At 10.30pm we still hadn't had a message and we were, by now, starting to get concerned. Half an hour later we sent him a text knowing that he almost always replies within a couple of minutes. Another thirty minutes passed and we decided to not go to bed until we had heard from him ... or at least knew what had happened.
Within ten minutes of that decision he phoned to say that he had forgotten to send a text [teenager speak for 'stop worrying'].
Running continues to progress, and slowly improve, which is pleasing. Running non-stop for half an hour is quite tiring though !!! Even at 8:30 per mile (5:17 per km). I know that will soon get better though.
In the meantime Here's something I've recently found which addresses the issue of whether or not to eat/drink during training. Over the past few years I've read lots of evidence and anecdotes which have been contradictory and seem to be inconclusive as to which is the better protocol. For me this article by Andy DuBois clarifies everything nicely.
To finish this post I found something on the BBC news yesterday about a man who had recently received a hand transplant - the first in the UK. And the hospital where the surgery was performed is only 10 miles (16 km) from here. What caught my attention was that he needed a new hand because of complications arising from gout. I'll make sure I take my medication and be a good patient.
Monday, 31 December 2012
my year in brief
Well ... the end of another year and for me it was a year of three parts.
The first part was spent recovering from a broken bone in my foot - falling down a flight of steps at home is not a good idea.
The second (and best ...) part was training for, and taking part in, two long ultra distance races. The first was the ULTRArace 100 mile event around the Cotswolds in England. Really enjoyed this race in stunning scenery and good weather. It was good to have Hugh Pearson (Otley AC clubmate) crewing for me and hopefully we'll be able to continue that relationship as his running and coaching experience is invaluable. My report can be read here.
The second - and most important - race was the World 24 hour Championships which were held in Poland at the beginning of September. The first 21 hours of that race were fantastic as I was on schedule for well over 240 km .. and feeling good too. The atmosphere was terrific and the crewing was brilliant (thanks go to Eleanor Robinson, Richard Brown, Adrian Stott, Rory Coleman, Marco Consani and Andy Smith). My brief report can be read here.
The third part of my running year began at 9:00am on Sunday 9 September. Injury struck during that 24 hour race as it did for about 10% of the runners. I've since learned that the IAU considered moving the race to a different part of the park because of the poor condition of the road surface and sharp corners. This report by US runner Jonathan Savage explains ...
Although I seem to have now recovered from that badly sprained ankle I was also struck down by gout in late November and early December which delayed my return to running somewhat. Thaings are now progressing nicely though and today's 20 minute run scored an encouraging 97.5 % although the abysmal weather made it very hard work.
That's a brief account of my running year but there has been other highlights too. Most notably Keir successfully passing his A levels and getting into the university of his choice - Ulster - to read History. That's been his plan for a few year's now and I'm pleased that it's come off for him. I'm so proud of his achievements too. He's worked hard for that and he deserves it ... I remember spending about an hour a day for three or four years helping him with speech therapy exercises.
And next year ... more races of course ... have fun and take care.
The first part was spent recovering from a broken bone in my foot - falling down a flight of steps at home is not a good idea.
The second (and best ...) part was training for, and taking part in, two long ultra distance races. The first was the ULTRArace 100 mile event around the Cotswolds in England. Really enjoyed this race in stunning scenery and good weather. It was good to have Hugh Pearson (Otley AC clubmate) crewing for me and hopefully we'll be able to continue that relationship as his running and coaching experience is invaluable. My report can be read here.
The second - and most important - race was the World 24 hour Championships which were held in Poland at the beginning of September. The first 21 hours of that race were fantastic as I was on schedule for well over 240 km .. and feeling good too. The atmosphere was terrific and the crewing was brilliant (thanks go to Eleanor Robinson, Richard Brown, Adrian Stott, Rory Coleman, Marco Consani and Andy Smith). My brief report can be read here.
The third part of my running year began at 9:00am on Sunday 9 September. Injury struck during that 24 hour race as it did for about 10% of the runners. I've since learned that the IAU considered moving the race to a different part of the park because of the poor condition of the road surface and sharp corners. This report by US runner Jonathan Savage explains ...
Although I seem to have now recovered from that badly sprained ankle I was also struck down by gout in late November and early December which delayed my return to running somewhat. Thaings are now progressing nicely though and today's 20 minute run scored an encouraging 97.5 % although the abysmal weather made it very hard work.
That's a brief account of my running year but there has been other highlights too. Most notably Keir successfully passing his A levels and getting into the university of his choice - Ulster - to read History. That's been his plan for a few year's now and I'm pleased that it's come off for him. I'm so proud of his achievements too. He's worked hard for that and he deserves it ... I remember spending about an hour a day for three or four years helping him with speech therapy exercises.
And next year ... more races of course ... have fun and take care.
Wednesday, 26 December 2012
rehab notes
I hope everyone has had a good Christmas.
I spent a very enjoyable day with Fay and Keir. Following our family tradition of alternating cooking responsibilities on 25 December it was Fay's turn this year.
While she was in the kitchen I went for a run, the last of this stage of my rehab. I had been alternating 5 minutes running with 5 minutes walking, beginning with a total of 10 minutes and building up to a total of 70 minutes. As many of you will know, I score these type of runs according to how 'injury free' I feel whilst running. 100% is perfect.
So far the training has gone: 90%, 92%, 90%, 98%, 90%, 95%, 90%, 97%, 97%, 98%, 97%, 96%, 97%, 97%
That's a small but definite improvement over the two weeks so I'm pleased with that. Especially as most of the aches I'm feeling seem to be because I had such a long enforced lay off rather than because of the injury itself. And illness.
Today's run was the first of the next stage which involves running without the walking breaks. Starting at 10 minutes and building up to an hour. Non stop.
In this morning's 10 minutes I ran 1.95 k (1.21 miles) but distance isn't in the least bit important at this stage - it's time on my feet that counts. At 96% the run was perhaps better than I expected considering I hadn't run 10 minutes non stop for more than 15 weeks.
Day off tomorrow then 10 more minutes on Friday.
I spent a very enjoyable day with Fay and Keir. Following our family tradition of alternating cooking responsibilities on 25 December it was Fay's turn this year.
While she was in the kitchen I went for a run, the last of this stage of my rehab. I had been alternating 5 minutes running with 5 minutes walking, beginning with a total of 10 minutes and building up to a total of 70 minutes. As many of you will know, I score these type of runs according to how 'injury free' I feel whilst running. 100% is perfect.
So far the training has gone: 90%, 92%, 90%, 98%, 90%, 95%, 90%, 97%, 97%, 98%, 97%, 96%, 97%, 97%
That's a small but definite improvement over the two weeks so I'm pleased with that. Especially as most of the aches I'm feeling seem to be because I had such a long enforced lay off rather than because of the injury itself. And illness.
Today's run was the first of the next stage which involves running without the walking breaks. Starting at 10 minutes and building up to an hour. Non stop.
In this morning's 10 minutes I ran 1.95 k (1.21 miles) but distance isn't in the least bit important at this stage - it's time on my feet that counts. At 96% the run was perhaps better than I expected considering I hadn't run 10 minutes non stop for more than 15 weeks.
Day off tomorrow then 10 more minutes on Friday.
Saturday, 22 December 2012
too busy recently
After work and training I seem to have had too many other things to do recently which has left no time to update this blog ... apologies for that but things should be back to normal now.
Visiting far flung relatives ... being a volunteer postman with the local scouts ... having the gas fire repaired ... meeting Keir at the airport ... a couple of Christmas parties ... and attending an awards ceremony at which Keir received a shield for best overall year 12 student from his old school.
The ankle seems to be holding up well to increasing training loads and I'm hopeful of being able to actually enter a race next month.
Still keeping up with the rehab exercises three times a day (which are not detailed in the 'training' tab above) and remembering to ice the area at least twice per day - although I suspect that is not really so important anymore.
Interesting to read about last weekend's Barcelona 24 hour race. Fantastic result from Matthew Moroz who finished third with 234.893 km and Robbie Britton in third with 231.392 km ... both have now qualified for the UK team at next year's World Championships in Steenbergen. WELL DONE TO THEM BOTH.
I suspect John Pares may have learned the hard way that he wasn't quite as fit as he thought he was, despite immense training in October and November. He was sixth with 222.638 km. I have no doubt he'll be ready for a good one next May. Also well done to (not so) new mum Vicky Hart who ran 164.125 km which is a new pb.
I'd like to end this post by saying that typing this hasn't really been easy after injuring my index finger this afternoon. Doing some DIY for my mother in law. She wasn't impressed to have my blood dripping all over her new carpet. I wasn't impressed by her worn out tools and lack of first aid knowledge.
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