Since last here i took a rest day on Monday then did 32 miles on the bike on Tuesday.
Wednesday had me back at the physio and he said i should just get back in to whatever i feel like doing. So, i had a 2000m swim after an amazing comeback at running a whopping 3km. I used the first1km loop to warm up, did plenty of stretching, then finished my final 2 loops of the local Battery Park. I ran on the grass hoping to minimise the impact but think losing a bit of my belly will be a better impact minimiser. My calf felt a wee bit stiff towards the end but no major fallout.
On Thursday i planned to do another couple of hours on the bike but the weather was honking worse than usual. I went to the gym instead. 15mins warm up on the stationary bike, 1hour on the cross trainer, 30mins on the stepper and final 15 mins back on the bike. I was taking it easy with an occasional burst of intensity to relieve the boredom. No leg problems.
Friday had me back at the battery park. I used the 1st lap to warm up, stretched(a lot) then did a further 9km. It felt good to be back running a distance of note. No leg complaints. it's all going to smoothly now.
On Saturday Elaine and me went for a walk. Not a gentle stroll but a manly walk. I decided to handicap myself by putting 10kg of stuff into my backpack. We covered about 11 miles and my quads were feeling it towards the end. A good reminder of a need to get more of this sort of thing done in preparation for next year.
Sunday, felt like going for a long bike ride but just lay down until the feeling passed. i'm stuill feeling a bit fatigued today but will endeavour to do something after work(where i am not writing this!!!)
My knee feels a little spongey today but nothing terribly significant, i hope.
Total swim 2000m
cycled 64 miles
walked 11 miles with 10kg napsack on my back
ran 13km
Total time of about 8.75 hours.
I need to improve my diet.
Monday, 7 July 2008
Sunday, 29 June 2008
A good week
This has been the best week's training i've managed to put in since being injured, and possibly since before the marathon. Still not running though.
Last Sunday had me out on the bike for about 85km. Down to Ardrossan and back in just under 3 hours. Head wind out and no obvious tail wind felt on the return. It must've been there though, because i came back much quicker than i went!
Monday, about 25km of cycling.
Tuesday, more cycling. This time 30km'ish
Wednesday, a change of pace. 2km recovery swim.
Thursday, 11km walk with 3-4kg on my back.
Friday, back on the bike. 35km.
Saturday. Same route as last Sunday with a visit to Port Glasgow first, to boost the distance. 95km covered. Again, that westerly wind slowed me on the way out and helped on the way back, although it didn't particularly feel like it was assisting.
Today, a jaunt to Largs. The wind was worserer than yesterday and i could feel it helping me back up the road until about 10km to go. At this point it seemed to be coming from all angles. 58km.
I'm not sure whether i prefer miles or km. Km sounds more impressive but all my distances are measured in miles in my head first of all. I'll just put whatever i feel like at that particular time.
Total Walked 11ish km or 7ish miles
Swam 2km or 1.25 miles
Cycled 243km or 150ish miles
Time training 11.5 hours
Was having some calf tenderness early in the week when climbing but none for the past couple of days. Physio again on Wednesday, so will hopefully be back attempting something resembling a run late next week.
A good week!
Last Sunday had me out on the bike for about 85km. Down to Ardrossan and back in just under 3 hours. Head wind out and no obvious tail wind felt on the return. It must've been there though, because i came back much quicker than i went!
Monday, about 25km of cycling.
Tuesday, more cycling. This time 30km'ish
Wednesday, a change of pace. 2km recovery swim.
Thursday, 11km walk with 3-4kg on my back.
Friday, back on the bike. 35km.
Saturday. Same route as last Sunday with a visit to Port Glasgow first, to boost the distance. 95km covered. Again, that westerly wind slowed me on the way out and helped on the way back, although it didn't particularly feel like it was assisting.
Today, a jaunt to Largs. The wind was worserer than yesterday and i could feel it helping me back up the road until about 10km to go. At this point it seemed to be coming from all angles. 58km.
I'm not sure whether i prefer miles or km. Km sounds more impressive but all my distances are measured in miles in my head first of all. I'll just put whatever i feel like at that particular time.
Total Walked 11ish km or 7ish miles
Swam 2km or 1.25 miles
Cycled 243km or 150ish miles
Time training 11.5 hours
Was having some calf tenderness early in the week when climbing but none for the past couple of days. Physio again on Wednesday, so will hopefully be back attempting something resembling a run late next week.
A good week!
Saturday, 21 June 2008
Still injured
Since last on here i've been using my bike a bit more to try and maintain some degree of fitness. This has worked to a point but you can't beat running for running fitness, unsurprisingly. As a consequence i have now returned to a degree of fatness.
My knee pain became calf pain for those who don't know and was particularly sore when running. Hence very little running. I rested from training on my feet for a week or so then tried an easy 4 mile run on Wednesday. The calf was feeling fine until about 10mins in. It started to get a bit tight but i thought it would be ok because i was taking it relatively easy. Can you see where this is going?
Approaching mile 3 i felt a ripping sensation in the calf. This was not terribly pleasant or even pleasantly terrible. Unable to run any further due to the combination of pain and fear of causing more damage, i hobbled the final mile home.
Went to A&E though i knew there'd be little they could do. Was advised i'd probably got a tear in the muscle. No real guidance beyond a bit of rest and take it easy. Fortunately i was able to get my physio appointment brought forward. It is now just a suspected muscle strain. John, the physio, approaches the treatment with great optimism which i find just as helpful as the exercise regimes he sets.
Hopefully i will be back properly on track very soon before the belly has a chance to get right out of control.
My knee pain became calf pain for those who don't know and was particularly sore when running. Hence very little running. I rested from training on my feet for a week or so then tried an easy 4 mile run on Wednesday. The calf was feeling fine until about 10mins in. It started to get a bit tight but i thought it would be ok because i was taking it relatively easy. Can you see where this is going?
Approaching mile 3 i felt a ripping sensation in the calf. This was not terribly pleasant or even pleasantly terrible. Unable to run any further due to the combination of pain and fear of causing more damage, i hobbled the final mile home.
Went to A&E though i knew there'd be little they could do. Was advised i'd probably got a tear in the muscle. No real guidance beyond a bit of rest and take it easy. Fortunately i was able to get my physio appointment brought forward. It is now just a suspected muscle strain. John, the physio, approaches the treatment with great optimism which i find just as helpful as the exercise regimes he sets.
Hopefully i will be back properly on track very soon before the belly has a chance to get right out of control.
Saturday, 31 May 2008
Knee update
I went to the orthopaedic clinic on Wednesday. Didn't see the surgeon but was given a good going over by the knee specialist physio. He also works with the local football team, my boyhood heroes, http://www.gmfc.net/
He pulled and hauled my leg in many directions and said my knee seems stable enough. Therefore surgery was not indicated, even to have a little look around! I made a point of developing my legs folowing the big injury 9 years ago, and my big thighs seems to have helped! However, he does think i have a patella-femoral tracking issue. This will require some training of the VMO muscle. More exercise from the physio to target this area.
The pain and general feeling of weakness has continued to ease off but i still have no answers to what could have set off the feeling of an acute injury. I suspect a mixture of not allowing myself adequate rest after the Paris marathon, trying to play football and taking to the hills too quickly in the weeks after Paris.
A lesson has been learned!!!(perhaps).
I've done very little running during the past couple of weeks. The past two Sundays have each had me out for about 20 miles in the hills behind Greenock, Inverkip and Wemyss Bay. I walked the first effort and took just under 5 hours 40 but stopped a few times for, ahem, comfort breaks and some photography. Last Sunday I covered the same route and due to feeling ok i put in a few trots along the way. I covered the distance in about 4hours 20 and started with a backpack of about 10kg. This included 3litres of drinks, grub and 6kg of weights off my dumbbells.
A 1500m recovery swim on Monday then nothing other than the physio exercises until yesterday. Did an easy 4 miles running without much problem and will attempt 10miles easy pace today.
Hopefully a corner has been turned.
He pulled and hauled my leg in many directions and said my knee seems stable enough. Therefore surgery was not indicated, even to have a little look around! I made a point of developing my legs folowing the big injury 9 years ago, and my big thighs seems to have helped! However, he does think i have a patella-femoral tracking issue. This will require some training of the VMO muscle. More exercise from the physio to target this area.
The pain and general feeling of weakness has continued to ease off but i still have no answers to what could have set off the feeling of an acute injury. I suspect a mixture of not allowing myself adequate rest after the Paris marathon, trying to play football and taking to the hills too quickly in the weeks after Paris.
A lesson has been learned!!!(perhaps).
I've done very little running during the past couple of weeks. The past two Sundays have each had me out for about 20 miles in the hills behind Greenock, Inverkip and Wemyss Bay. I walked the first effort and took just under 5 hours 40 but stopped a few times for, ahem, comfort breaks and some photography. Last Sunday I covered the same route and due to feeling ok i put in a few trots along the way. I covered the distance in about 4hours 20 and started with a backpack of about 10kg. This included 3litres of drinks, grub and 6kg of weights off my dumbbells.
A 1500m recovery swim on Monday then nothing other than the physio exercises until yesterday. Did an easy 4 miles running without much problem and will attempt 10miles easy pace today.
Hopefully a corner has been turned.
Saturday, 17 May 2008
The dates are in or is it out?!!!
The next Marathon Des Sables will be taking place 27 March - 6 April 2009.
Thankfully I've rested the past 3 days and my knee is now feeling somewhat better. The training plan really needs to be finalised soon.
I've got physio at the end of the week and will hopefully have a better idea of what ails me then. I may now reconsider my keenness to have the bone butchers open me up.
A long walk will be undertaken tomorrow with an aim to up the ante in the next wee while.
Thankfully I've rested the past 3 days and my knee is now feeling somewhat better. The training plan really needs to be finalised soon.
I've got physio at the end of the week and will hopefully have a better idea of what ails me then. I may now reconsider my keenness to have the bone butchers open me up.
A long walk will be undertaken tomorrow with an aim to up the ante in the next wee while.
Thursday, 15 May 2008
Set back
Just a grumble post! You may proceed immediately to the last line.
I ruptured my cruciate ligament playing football 9 years ago. The first question i got asked at hospital was, at what level do you participate in sport? I knew then i would not be getting sent to the USA for a nice reconstruction. Instead it was physio all the way and it took about 2 years to feel anywhere near normal again. This may have been due to returning to footie too quickly and too often. Anyway, i chucked the football completely 3-4 years ago and my knee has been swell since then. It is now swell another way!
The footballers were short staffed about 3 weeks ago and invited me back, just to play in goal. Unfortunately i decided the standard had slipped incredibly and ventured outfield for the last 15mins. This went fine with absolutely no probs but later in the week my knee starts to give me a bit of grief. I still ran and cycled but had a bit of a dullness in the knee. It has not improved and i have now called a halt to running meantime. My intention was to continue with the cycling because that's what made up most of my physio rehab.
I went out for a nice 45km ride yesterday which was spoiled at the halfway point by me noticing the front wheel has a terrible wobble. I am now reluctant to use this beautiful steed until it is repaired. Unfortunately, yet again, i can't get to the shop anytime soon.
Back to the kneeeeeeeeeeeeeeeeeee. I have had occasional short term aches over the years but this feels like a fresh injury. I went to the docs yesterday and am being reffered to the bone guy. This could be a lengthy wait but i work in the hospital and am practising my terribly pathetic creature look with a view to weaseling an earlier appointment. This and free micropore tape are among the limited benefits of being an NHS employee.
To cut a long story short.
Knee is wonky.I am rather cheesed off.
__________________
I ruptured my cruciate ligament playing football 9 years ago. The first question i got asked at hospital was, at what level do you participate in sport? I knew then i would not be getting sent to the USA for a nice reconstruction. Instead it was physio all the way and it took about 2 years to feel anywhere near normal again. This may have been due to returning to footie too quickly and too often. Anyway, i chucked the football completely 3-4 years ago and my knee has been swell since then. It is now swell another way!
The footballers were short staffed about 3 weeks ago and invited me back, just to play in goal. Unfortunately i decided the standard had slipped incredibly and ventured outfield for the last 15mins. This went fine with absolutely no probs but later in the week my knee starts to give me a bit of grief. I still ran and cycled but had a bit of a dullness in the knee. It has not improved and i have now called a halt to running meantime. My intention was to continue with the cycling because that's what made up most of my physio rehab.
I went out for a nice 45km ride yesterday which was spoiled at the halfway point by me noticing the front wheel has a terrible wobble. I am now reluctant to use this beautiful steed until it is repaired. Unfortunately, yet again, i can't get to the shop anytime soon.
Back to the kneeeeeeeeeeeeeeeeeee. I have had occasional short term aches over the years but this feels like a fresh injury. I went to the docs yesterday and am being reffered to the bone guy. This could be a lengthy wait but i work in the hospital and am practising my terribly pathetic creature look with a view to weaseling an earlier appointment. This and free micropore tape are among the limited benefits of being an NHS employee.
To cut a long story short.
Knee is wonky.I am rather cheesed off.
__________________
Monday, 14 April 2008
Paris marathon recovery
3hrs 46min 11secs. On the whole i was pleased with this(my 2nd fastest marathon time). I still believe i've got sub 3:30 in me though. This may be put to the test with an autumn marathon. It may not!
I went through the 20 mile mark in Paris in 2:43ish and thought i had a good chance of getting near to 3:30. Unfortunately, my legs had a different plan. While training i had tried to condition myself to believe 4 miles from home was a time to up the pace. It had been working, until marathon day. I just felt like there was no more to give. From early on it felt like my stomach was struggling with the energy food even though it was the same stuff as used in training. Mile 25 was the lowest point with the developing mantra being, fuck doing this in the desert everyday for a week! I so wanted to stop but kept plodding away because i have stopped in the past and it was not a good idea.
Happily, these thoughts disappeared as quick as they arrived after crossing the finish line.
What went wrong? I had been feeling unwell and a bit run down in the week or so prior to the race. It was like man flu, only worse. I do feel this was only a minor contributor though, as was the fueling. The main problem had been not losing enough beef at the start of the training programme. This lesson has now been learned(i hope).
My legs were sore that night and tackling stairs was difficult until the Wednesday. I've done 3 short bike rides and 1 run since the race. Getting about not too bad but still lacking any real power to blast(relatively speaking) up hills. I'll give myself another week of fairly gentle activity before deciding where i'm at and what i'll be doing.
I've had a few beers through the past week(including loads on Saturday) and may have a few more this week. I might even try another day of excess. It was rather good fun, I think!
I went through the 20 mile mark in Paris in 2:43ish and thought i had a good chance of getting near to 3:30. Unfortunately, my legs had a different plan. While training i had tried to condition myself to believe 4 miles from home was a time to up the pace. It had been working, until marathon day. I just felt like there was no more to give. From early on it felt like my stomach was struggling with the energy food even though it was the same stuff as used in training. Mile 25 was the lowest point with the developing mantra being, fuck doing this in the desert everyday for a week! I so wanted to stop but kept plodding away because i have stopped in the past and it was not a good idea.Happily, these thoughts disappeared as quick as they arrived after crossing the finish line.
What went wrong? I had been feeling unwell and a bit run down in the week or so prior to the race. It was like man flu, only worse. I do feel this was only a minor contributor though, as was the fueling. The main problem had been not losing enough beef at the start of the training programme. This lesson has now been learned(i hope).
My legs were sore that night and tackling stairs was difficult until the Wednesday. I've done 3 short bike rides and 1 run since the race. Getting about not too bad but still lacking any real power to blast(relatively speaking) up hills. I'll give myself another week of fairly gentle activity before deciding where i'm at and what i'll be doing.
I've had a few beers through the past week(including loads on Saturday) and may have a few more this week. I might even try another day of excess. It was rather good fun, I think!
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