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Carrying some knee soreness from last weekend's bike ride so i could just have easily not gone out today, but did 15 hill intervals on Fewston Reservoir dam wall anyway. My head wasn't in it and i was feeling sick so i jacked it in short of the usual 20. I might stop eating a proper breakfast before doing these sorts of sessions and snack instead, nausea is a real session killer.
Litton Christmas Cracker race, 7.6m 1181'
First medium for about 4 years and didn't i know it in the last couple of miles. Lateral knee soreness in LCL and ALL was quick to show up post-race, along with a worsening of some random Achilles Tendon soreness that came from nowhere last week. Looks like k-tape all week on both, and maybe a week off; could do some squats instead, my PB of 266 consecutive still hasn't gone yet dispite knowing i can break 300.
Getting some Shockwave Therapy on my achilles and hoping to run on it again for the start of KWL.
Physio says it's now quite likely i've got an Achilles Bursa problem due to where it's sore and what i was doing when it happened. It was likely caused by not warming up properly (see CL!...ha ha), i end up thinning down a warm up to virtually nothing sometimes because of the need to restrict milage.Quote:
Originally Posted by mr brightside
Short bike ride, 10m fast.
Potentially nice ride cut short by a back problem, 17m fast.
Very brisk walk around the Strid Wood a couple of days ago confirmed that i still have the Achilles problem and will definitely miss Scout Scar. My old self would just talk myself round and go and run it, but i don't roll like that any more.
My target for this year will be to run the Ingleborough race in under an hour. This was my first fell race back in 2009 and injury has kept me away ever since; see what happens.
Fast-ish 27m ride, going to be doing a lot of these with this achilles thing sticking around.
First session of a restart attempt with the Concept2 rowing this week. Managed to forget my Leukotape so had to use Gaffer tape instead- not recommended, it'll bugger your skin up! The first 4/5 weeks will be getting my forearms used to the workload, but eventually i want to be using something called 'The Pete Plan' to work my aerobic system as hard as i can. The Pete Plan is a 6 out of 7 day training schedule, but i'm looking at 2 sessions, one interval and one long distance speed endurance basically to failure.
14m/1500' hill ride this aft, got blown around a bit.
3k on the rower at 26-28SPM, seemed very easy for some reason, barely broke a sweat. Steady as she goes for now, the colours aren't quite nailed to the mast on this one yet.
18m 1750' hill ride yesterday, freezing cold, feet like blocks of ice. Braved Staircase Lane for the gids of it, very dicey in snow and ice. Knees seem to be coping ok with all this cycling, wonder if anything will change when i get back running from this Achilles thing.
Will you be back for BOFRA series Luke?
Things keep taking me by surprise, Trev, i'm not so sure this Achilles problem isn't linked to the little Plantar Fascia type issue i had a few months ago. Things in the tissue chain look to have become overloaded in some way, and it's probably linked to my trying to use a forefoot strike when the ground suits. I'm planning on coming over for the KWL Elterwater Common race; since the loss of Austwick this is the one i like the best out of the counters, but Arant Haw is top notch. There's plenty of time to get tripped up before Sedbergh Gala, but if i can be there i will be there.Quote:
Originally Posted by Stagger
5k on the rower today. Some C2 nuts on a rowing forum have been teaching me how to row properly and it's all of a sudden got a lot harder. I was at 26-28spm, i'm now at 22-24. It's actually quite unpleasant zipping back and forth on this contraption with nothing but a power curve for entertainment and sore arms, it should get better though. 21.30 to row 5k is embarrasing compared to what some of those C2 nuts can do.
Have you looked out for a Strasbourg Sock I told you about in Keswick, Luke? I think PF and Achilles issues are invariably related and a Strasbourg Sock works wonders for both. Cured my PF.Quote:
Originally Posted by mr brightside
Have you looked out for a Strasbourg Sock I told you about in Keswick, Luke? I think PF and Achilles issues are invariably related and a Strasbourg Sock works wonders for both. Cured my PFQuote:
Originally Posted by mr brightside
Physios said that wearing one would compress the bursa, and with me having symptoms of bursitis it may not do me much good. I'm only a week away from a run now anyway.Quote:
Originally Posted by Nigel
Today's run- KWL Birkrigg Common, 3m/550' ran fairly hard but stayed in the comfort zone.
I've taken the path of progressing the recovery from my Achilles Tendon/Bursitis thing through stages which weren't initially specified by the physio. I was told to use the edge of a step or fireplace in this case to hang off the edge of with the ankle at 90 deg. I chose to use an intermediate progression of bouncing on it just using the natural spring in the tissue chain. At first it produced a fair bit of soreness and i was one day on two days off with walks up to 5m at the weekends, but it got better week on week and i was able to rehab in a controlled progression to the point where i can now run a few miles pain free. I like this approach of progressing in a controlled manner and finding ways of replicating stride actions which could relapse you if you get back too soon, i find it gives results.
Fairmile next week, that'll be fun, it's a grueller. Going to have to watch the descent because my right ankle still has another couple of months to go before i'm over the roll i did it a while back.
Today's run- KWL Fairmile, 2.5m/1400'.
I'm on a self-imposed SUFD regime for these steep runs, that's slow up fast down. It just means i have to start at the back and climb like i was out for a walk, but it seems to give me just enough breathing space. Went for k tape and Leukotape today, didn't want to take any chances as i have quads tendon soreness still bugging me more than 2yrs on if i push it. I definitely think the tendon problems and the patella cartilage problems are connected and will both go away simultaneously or never at all.
The views from the col and the summit were a sight to behold. The inversion layer was up to around 450m above sea level meaning the view was one of a sea of clag with islands of snowy summits peeping out of the pea soup.
Good to hear of someone who has such long term injury problems still getting out and enjoying the fells. Gives me a bit of motivation to keep working on my own issues. Long may it continue for you.
Out running above Troutbeck this aft' clag to about 1400ft then clear as a bell, full panorama of snowy tops from the Old Man round to Kentmere pike, stunning.Quote:
Originally Posted by mr brightside
It takes some patience and discipline i can tell you that for sure, and it began with a year of nothing but sitting around doing nothing- even swimming was too much. Your whole life goes into freefall, prognosis periods go out the window and all you can do is wait, fighting it just delays the inevitable. I'd liken it to spending a year in the hotbox on an 1880's deep south plantation.Quote:
Originally Posted by mattp
brilliant comparison there Luke-only a mere 16 months out for me and know that hotbox far too well.....
Fear not Rach, you've picked yourself up and started on the road back. Just remember not to force it, one slip-up can cost you months of progress. I could undo about 4-5mths of progress in 20mins if i weren't completely committed to the program i've set out.Quote:
Originally Posted by shaunandrachel
I changed my training diary sheet today for a fresh one and was able to sit down [hide behind my pump!] and assess the last 8 months of rehab work. It's been 3 months or so since i recorded an 'easy' graded run and my periods of acute pain causing me to miss a weekly session are decreasing at an exponential rate. This might look like pittance and i wouldn't have to go far to hear someone ask me "have i ever wondered that maybe i'm not built for running?", or "just run through it you soft tw@t"; but these are the two types of people i don't listen to. It's a war of attrittion, all i need to see is the problem trending long term towards better and i know a win is inevitable.
Today's run- KWL Sedbergh School XC, 3.5m or therabouts.
Ran hard, it's usually climb that causes me knee problems so i went as hard as i could to see what the outcome was. Proper ankle snapping terrain, felt like i was on the ragged edge what with carrying the back end of two different ankle problems. Needed a weekend off last weekend as Fairmile caused me some sore clicking problems in my left knee when i press the clutch in the car. It usually takes 2 weeks to dissipate this sort of problem, if it happens again i won't get enough counters in, but that's the way the cookie crumbles.
Today's ride, 37m/3500' in miserable weather.
Picked up a slight Posterior Tibial Tendon strain after last week's ankle bashing at Sedbergh, so i had to miss Cunswick and now don't have enough counters left to get 7. It doesn't matter thought there's always next year, and getting going again properly is more important. Some familiar knee pain came on in the latter stages of the ride, there's 2 big climbs in the last 10m so maybe a route better done in reverse avoiding the big Chevin.
Todays run, 1 lap of Thruscross Reservoir- 4.5m 1000' ish
Another missed session last week due to engine modification work on the Skods; though i did put in a ride to work on the friday, 2x8m, and a mad dash to the other side of Horsforth for some carbide burrs. The flipside is that the ankle injury i picked up at Sedbergh XC has been rested and done away with, my ankle turn from the Strid Wood in november is gone, and my Achilles thing from before xmas is also gone. So i'm officially injury free again after an intense 4mths of continuously hurting myself.
Thruscross is a good course for someone in my situation. Hard climb is my undoing, but the undulating and steep nature of the circuit gives a good compromise. Last time i went round it was about 4yrs ago and i was not strong enough to run the lot. Now it's all runnable, even the big haul up to the fell after crossing the Washburn.
I've also started getting up 15mins earlier in the week to work on a new exercise- bouncing on my achilles using the spring in the tissue chain not calf muscle power. I'm hoping this will add density to the connective tissue faster than running, and result in me being less prone to more achilles/PF problems as i resume using a flat-fore foot strike where the ground allows it.
Today's run, Strid Wood timed 5m/650' very runnable.
Second of these timed runs today starting and ending at the Cavendish Pavillion along the top paths. Last one 4mths ago came in at 35.07, today i clocked 33.50 which is a significant improvement. Came up against some serious calf burn 2/3 of the way in, always get that with these flat trails. Just need to keep moving forward sensibly over the next 4mths and see what the next one comes in at.
It's been a while since we had a leg shot on this thread and i know Shaunaneto gets rattled if offerings begin to dwindle, so here's a K-Tape setup i'm going to start experimenting with...
https://farm9.staticflickr.com/8699/...e5c808db_c.jpg
I keep suffering straining of the tendon where VMO connects to the kneecap, it gets sore and the inflammation causes clicking from under the edge when i do the clutch in the car. Seems to be linked to high levels of exertion, but not limited to steep terrain.
Today's run, KWL Elterwater Common 3m/1300'
Nice route with a good gnarly final drop off a cairn. This puking bug still has my guts in a bit of a twist and i was feeling off it today. My bumbag strap giggling and pressing on my abdomen was giving me nausea and discomfort and i couldn't even pull away into a run on the flat bits. The view from the top was misty, but quite a few craggy little lumps and bumps could be made out and it looked like a nice area. I managed to pull myself together and sailed off the last turn with some reasonable speed.
Erm, only real men use pink k-tape
Looks like there's some housekeeping to be done around here after my week in Scotland. Managed to do something every day sticking to a plan of low distance and low effort, but i wasn't without knee soreness on the evenings.
Monday's Run- Beinn An Achaidh Mhoir, 1.7m/450' small lump just accross from the house, it had a trig on it so it had to be bagged...obviously!
Tuesday- We were in Inverie and i was cold so i went for a yomp up something i'd seen from the boat, it turned out to be Sgurr Choire Chonnichean 2.5m/2300'. I got to within sight of the small summit butress, but there was an Arete in the way, the sides of which were 60 degree certain death drops onto boulder fields. I was in jeans and trainers with my arms full of clothing i'd shed on the way up, so i refused it and headed back down. Bit of a shame really, but i'd pretty much just wandered off and nobody knew where i was at the time.
Wednesday- A supposedly easy jog that turned into an epic bog bash. Could've done without it, but i did get to visit the campsite we went to when we were kids.
Thursday's run- Sgurr Bhuidhe 3.8m/1600' North Morar range, absolutely stunning country and very runnable.
Using lochans for navigation
https://farm9.staticflickr.com/8768/...0f527d59_z.jpg
Summit butress sighted over second lochan, handrailed the gully on the left
https://farm9.staticflickr.com/8688/...c067738f_z.jpg
View from the summit
https://farm8.staticflickr.com/7712/...b5f618be_z.jpg
Looking back up the descent route. It looks like a walk in the park, but there's so much to catch you out and you could very easily have an accident. Way tougher than the Howgills dispite looking very similar.
https://farm9.staticflickr.com/8810/...66048025_z.jpg
Good to hear you're making such great progress! Hoping you remain 'injury free' for a good, long while. Take it easy! :)
Today's run- A lap of Fewston, 3.5m easy pace with a stop at the Washburn Heritage Centre for tea
Progress is slow but promising.Quote:
Originally Posted by that_fjell_guy
First midweek run this evening and hoping to make it a permanent feature. I'm at the point where i can cope with running on a weekend fairly easily so i'm going to try and step it up a notch, though it may mean me going easier allround.
Midweek run- Local XC loop, 2.5m/290' no tape
Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
10 posts per page is it? Ye gods, it's like The Master Maker all over again.
Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.
Ignore this, just getting rid of this nasty format.