Well what a year its been. I have hardly managed to string more than a couple of injury free runs together since March! The year started so well, with my parkrun PB of 17:49 back in February, but since then its been injury-recovery-injury pretty much all the way.
All these months on and my right calf still isn't right. In fact I'm currently in a state where I can't even walk normally. I spent 6 or 7 weeks seeing a physio earlier in the year. Whilst I was seeing him I must have re-injured myself 3 or 4 times. And since then its been another 3 or 4 times. The most recent was last Thursday when for some unknown reason I decided to go for a couple of laps round the block, when I had previously decided to leave it for a few weeks. Anyway, given that it was going well and the leg was feeling fine I slowly built the pace until the inevitable happened and the calf started to ache more and more. Come the next morning and I was back to full-on hobbling. Why do I do it?
I have now decided once and for all that any running I do in the remainder of the year will be very slow jogging, if at all! There is the one problem with this, that being that I have agreed to run at parkrun this coming weekend with my sister-in-law. That should be 10 minute mile pace or thereabouts, so hopefully I'll be ok. But perhaps I should be sensible and pull out of that too.
I have found that even when I am hobbling I can cycle without any problems. My current fitness plan is therefore to get on the static bike when I can and hopefully the odd ride out in the coming weeks may be possible too. I just have to make sure I do it, because its so easy not to bother.
I must ensure that I do the stretching and strengthening of the calf this time or it is never going to get better.
I can't even begin to think when I may be able to get back to something like full pace at parkrun or anywhere near my best. At the moment I doubt that my calf will ever by up to it. I just have to do everything I can to try to make that happen. I think I should in theory be able to aim for early spring next year. I have to come back slowly and sensibly and make sure that I don't push the injury this time. Fingers crossed I'll get back to those times eventually.
Sunday, 20 November 2011
Thursday, 18 August 2011
parkrun run and volunteer on the same day
Well it is not something I had ever given any thought to previously, but last Saturday I both ran and volunteered at Coventry parkrun on the same day.
"Well how can that be possible" I hear you cry!
I'll start by saying that it was just a spur of the moment thing. I had listened to Coventry parkrun Race Director Jason Douglas's pre-race welcome speech and heard him mention that volunteers are needed each week, but hadn't realised just how short we actually were on this occasion.
Being my first comeback parkrun for over 2 months (out with injury) I was absolutely delighted to have gotten round in one piece without any obvious signs of injury. The fact it was one of my worst times was irrelevant as my finish time of 21:03 was 2 or 3 minutes quicker than my pre-race target. Safe to say it had gone well and I was very happy to say the least.
As I approached the barcode scanning table I immediately realised that Jason was on his own. Normally the race director would not be needed for this task, with sufficient volunteers to cover this activity with 2 people leaving the Race Director to "do his stuff". After having my barcodes scanned I offered my help, which was quickly accepted.
A few moments later I had the second barcode scanning table up and running and the queues very quickly diminishing.
Now, I am not writing this post to "big-up myself", although I was pleased with myself for doing it.
I suppose I am trying to highlight the fact that we all need to remember to volunteer occasionally, especially during the holiday season, to ensure that we always have a parkrun on a Saturday morning for the benefit of all of us. Without the volunteers we have no parkrun. It doesn't take much to offer yourself up as a volunteer 3 or 4 times a year, and that really is all it takes to make sure we have a well run and well marshaled event each week.
This also demonstrates that it is possible to both run and volunteer on the same day. If you are an early finisher, you can do the barcode scanning after the finish, take photographs, help with the clear up or write the post race report, as Sarj has shown so many times after taking part himself. I am sure that if you are a mid-field runner and aren't too bothered about your time one week, you could also find a spot to take photos of runners on their first lap, before heading off on the parkrun yourself.
What I hope any parkrunner reading this post takes away, is that we all depend on volunteers for our weekly parkrun, so please volunteer as often as you can. And there are ways to run and volunteer on the same day, so perhaps give that some thought too. Any way that you can give a little back will be appreciated by all your fellow parkrunners and hopefully they will do the same for you another week.
"Well how can that be possible" I hear you cry!
I'll start by saying that it was just a spur of the moment thing. I had listened to Coventry parkrun Race Director Jason Douglas's pre-race welcome speech and heard him mention that volunteers are needed each week, but hadn't realised just how short we actually were on this occasion.
Being my first comeback parkrun for over 2 months (out with injury) I was absolutely delighted to have gotten round in one piece without any obvious signs of injury. The fact it was one of my worst times was irrelevant as my finish time of 21:03 was 2 or 3 minutes quicker than my pre-race target. Safe to say it had gone well and I was very happy to say the least.
As I approached the barcode scanning table I immediately realised that Jason was on his own. Normally the race director would not be needed for this task, with sufficient volunteers to cover this activity with 2 people leaving the Race Director to "do his stuff". After having my barcodes scanned I offered my help, which was quickly accepted.
A few moments later I had the second barcode scanning table up and running and the queues very quickly diminishing.
Now, I am not writing this post to "big-up myself", although I was pleased with myself for doing it.
I suppose I am trying to highlight the fact that we all need to remember to volunteer occasionally, especially during the holiday season, to ensure that we always have a parkrun on a Saturday morning for the benefit of all of us. Without the volunteers we have no parkrun. It doesn't take much to offer yourself up as a volunteer 3 or 4 times a year, and that really is all it takes to make sure we have a well run and well marshaled event each week.
This also demonstrates that it is possible to both run and volunteer on the same day. If you are an early finisher, you can do the barcode scanning after the finish, take photographs, help with the clear up or write the post race report, as Sarj has shown so many times after taking part himself. I am sure that if you are a mid-field runner and aren't too bothered about your time one week, you could also find a spot to take photos of runners on their first lap, before heading off on the parkrun yourself.
What I hope any parkrunner reading this post takes away, is that we all depend on volunteers for our weekly parkrun, so please volunteer as often as you can. And there are ways to run and volunteer on the same day, so perhaps give that some thought too. Any way that you can give a little back will be appreciated by all your fellow parkrunners and hopefully they will do the same for you another week.
Monday, 8 August 2011
parkrun comeback this week or next?
It's been the best part of 2 months since my last parkrun and with only 1 parkrun in the last 3 months I can't begin to explain how much I have missed taking part. Admittedly I have managed to keep my hand in by volunteering a few times, but enjoyable as that is I think we all know that that isn't quite the same.
My physio finally told me that his work was done last Wednesday and freed me to start running again. This was very welcome news.
So I finally got back to running (well jogging really) last week. It started with a 1.5 mile jog at 10 minute mile pace on Wednesday and ended with a huge 2.5 mile run at close to 8 minute mile pace on Friday. I haven't been able to fit in a run since but at least I have started again.
After such a long time injured I am in no rush to injure myself again and will be taking all the time I need to build up slowly. I even had my trainers on this evening, and after my now customary careful test jog around the garden, common sense won the day. My calf didn't feel quite right so I didn't run. I am never that sensible!
With a bit of luck it may feel good enough to allow me a short run tomorrow evening and perhaps again later in the week. What I would love to do is make it to the start line at parkrun this weekend. Fingers crossed I can manage that without risking injury.
If I do make it to parkrun this weekend I think I can guarantee my slowest ever time, but simply being back around my parkrun friends will be enough for me for now. However, give me a few injury free weeks and I'm sure that will soon change. Lets hope I get that far into my recovery wqithout a relapse to see what happens!
parkrun I still miss you, but hopefully I'll be back soon.
My physio finally told me that his work was done last Wednesday and freed me to start running again. This was very welcome news.
So I finally got back to running (well jogging really) last week. It started with a 1.5 mile jog at 10 minute mile pace on Wednesday and ended with a huge 2.5 mile run at close to 8 minute mile pace on Friday. I haven't been able to fit in a run since but at least I have started again.
After such a long time injured I am in no rush to injure myself again and will be taking all the time I need to build up slowly. I even had my trainers on this evening, and after my now customary careful test jog around the garden, common sense won the day. My calf didn't feel quite right so I didn't run. I am never that sensible!
With a bit of luck it may feel good enough to allow me a short run tomorrow evening and perhaps again later in the week. What I would love to do is make it to the start line at parkrun this weekend. Fingers crossed I can manage that without risking injury.
If I do make it to parkrun this weekend I think I can guarantee my slowest ever time, but simply being back around my parkrun friends will be enough for me for now. However, give me a few injury free weeks and I'm sure that will soon change. Lets hope I get that far into my recovery wqithout a relapse to see what happens!
parkrun I still miss you, but hopefully I'll be back soon.
Saturday, 2 July 2011
My Injury Troubles Go On and On and On....
Its now been seven weeks since my last competitive parkrun. I did manage one slow parkrun a few weeks later, and I did get myself round the Two Castles 10km three weeks ago, in a less than fit state, but basically I have been injured for seven weeks. And all because of a calf injury, which at the time of the initial injury felt almost insignificant.
To be honest, this year has been pretty much wiped out since March, with the calf injury and the preceding hamstring injury (same leg, so probably related rather than coincidence). In that three month period I have managed to run two 10kms, both in a semi-recovered state, but way below my best. I have also run 5 parkruns (so its not been a total absence), but only one at what I would call full speed.
There was a time, a period of around a year from May 2010 to May 2011, where all that Saturday morning meant for me was:
This current calf injury has been a real pain in the leg, pardon the pun. At first I though it was just cramp. I probably didn't give that initial injury enough time or respect and I certainly tried to run too soon afterwards, inevitably making it far worse. At that point I knew for sure that it was a real injury.
I then started treating the injury as one should. I did all the RICEing, I stretched, I gradually built up the strengthening exercises, started walking, then static cycling, then jogging. I slowly built up my speed and duration of jogging, up to running, to the point where I could manage the Two Castles 10km at maybe 90% effort.
I was even sensible after the 10km, giving myself five days to recover without running, but still stretching and strengthening, only to suffer re-injury getting out of bed of all things! I still don't know why I decided to stand on tip-toes when I got out of bed. I have never done that before, or since, but it was clearly the wrong thing to do. That was the third incidence of the injury! That was two weeks ago yesterday.
This time I decided to get a physio involved in my recovery process. By the time my first physio appointment came round a week had passed. I had been doing all the right things in the meantime, RICEing followed stretching. When I saw the physio, we were able to move straight to the strengthening phase, all the time continuing with the stretching.
At my second physio appointment (4 days after the first) I was making such good progress that we decided to really up my strengthening exercise workload. My 20-20 hindsight tells me that this increase was just a bit too soon. I should have listened to my body during that next 24 hours and built up to the new levels gradually, rather than making a sudden huge leap in type and quantity of exercise. Next time I won't be in as much of a rush!
It wasn't actually the strengthening exercises that produced the 4th incidence of the injury in the end, but I'm certain they were a massive contributory factor. The day after doing the new increased load of strengthening exercises my calf was very sore, and not in the area of the previous injuries, I knew that continuing the same pattern of exercise was not an option. That was Wednesday. I took it very easy, with just a very slow walk that day and none of the strengthening exercises. I didn't feel that I had re-injured myself, but I knew I needed a few days off the exercises to recover. This was not the end of the world and I felt it had been a very lucky escape.
On Thursday the soreness had diminished and I felt up to a lunchtime walk at work. I knew I still wasn't quite walking normally, but my gait was close to normal and I thought a slow walk would help loosen things up. Unfortunately, about 15 minutes into the walk I felt a sudden severe pain in the middle of the calf which abruptly stopped me in my tracks. I knew it was worse than ever this time. Worst of all I was a mile from the office and had to hobble the whole way back. This didn't help.
Yesterday (Friday) I luckily had my next physio appointment already arranged and we discussed where we had gone wrong and how we would proceed, starting again at the beginning of the recovery process.
So I now find myself back at the start of the recovery process yet again. I'm sitting here writing this blog post with my legs raised and the calf resting on an unconventional bag of spinach (I don't like peas!). Anyway, I hear that spinach is better for you! I'm taking it easy and I am on a course of Ibuprofen for the next week.
This is the worst stage of the recovery process for me. I actually don't mind it too much once I can start to stretch and walk properly without feeling like I am doing further damage. That should only be a two or three more days I hope. And once I am back to static cycling I will be a much happier man, but that could easily be 10 days away.
I am certainly going to do the right things again, and try to avoid dangerous things like "getting out of bed" and "walking slowly in straight lines", as my old body clearly can't cope with these extremes of human endeavor and endurance!
With a lot of luck I may make it back to parkrun in a month or so, I am not putting any deadlines on it, but I can't wait to be fit enough to parkrun again.
To be honest, this year has been pretty much wiped out since March, with the calf injury and the preceding hamstring injury (same leg, so probably related rather than coincidence). In that three month period I have managed to run two 10kms, both in a semi-recovered state, but way below my best. I have also run 5 parkruns (so its not been a total absence), but only one at what I would call full speed.
There was a time, a period of around a year from May 2010 to May 2011, where all that Saturday morning meant for me was:
- get ready for parkrun
- do parkrun
- recover from parkrun
This current calf injury has been a real pain in the leg, pardon the pun. At first I though it was just cramp. I probably didn't give that initial injury enough time or respect and I certainly tried to run too soon afterwards, inevitably making it far worse. At that point I knew for sure that it was a real injury.
I then started treating the injury as one should. I did all the RICEing, I stretched, I gradually built up the strengthening exercises, started walking, then static cycling, then jogging. I slowly built up my speed and duration of jogging, up to running, to the point where I could manage the Two Castles 10km at maybe 90% effort.
I was even sensible after the 10km, giving myself five days to recover without running, but still stretching and strengthening, only to suffer re-injury getting out of bed of all things! I still don't know why I decided to stand on tip-toes when I got out of bed. I have never done that before, or since, but it was clearly the wrong thing to do. That was the third incidence of the injury! That was two weeks ago yesterday.
This time I decided to get a physio involved in my recovery process. By the time my first physio appointment came round a week had passed. I had been doing all the right things in the meantime, RICEing followed stretching. When I saw the physio, we were able to move straight to the strengthening phase, all the time continuing with the stretching.
At my second physio appointment (4 days after the first) I was making such good progress that we decided to really up my strengthening exercise workload. My 20-20 hindsight tells me that this increase was just a bit too soon. I should have listened to my body during that next 24 hours and built up to the new levels gradually, rather than making a sudden huge leap in type and quantity of exercise. Next time I won't be in as much of a rush!
It wasn't actually the strengthening exercises that produced the 4th incidence of the injury in the end, but I'm certain they were a massive contributory factor. The day after doing the new increased load of strengthening exercises my calf was very sore, and not in the area of the previous injuries, I knew that continuing the same pattern of exercise was not an option. That was Wednesday. I took it very easy, with just a very slow walk that day and none of the strengthening exercises. I didn't feel that I had re-injured myself, but I knew I needed a few days off the exercises to recover. This was not the end of the world and I felt it had been a very lucky escape.
On Thursday the soreness had diminished and I felt up to a lunchtime walk at work. I knew I still wasn't quite walking normally, but my gait was close to normal and I thought a slow walk would help loosen things up. Unfortunately, about 15 minutes into the walk I felt a sudden severe pain in the middle of the calf which abruptly stopped me in my tracks. I knew it was worse than ever this time. Worst of all I was a mile from the office and had to hobble the whole way back. This didn't help.
Yesterday (Friday) I luckily had my next physio appointment already arranged and we discussed where we had gone wrong and how we would proceed, starting again at the beginning of the recovery process.
So I now find myself back at the start of the recovery process yet again. I'm sitting here writing this blog post with my legs raised and the calf resting on an unconventional bag of spinach (I don't like peas!). Anyway, I hear that spinach is better for you! I'm taking it easy and I am on a course of Ibuprofen for the next week.
This is the worst stage of the recovery process for me. I actually don't mind it too much once I can start to stretch and walk properly without feeling like I am doing further damage. That should only be a two or three more days I hope. And once I am back to static cycling I will be a much happier man, but that could easily be 10 days away.
I am certainly going to do the right things again, and try to avoid dangerous things like "getting out of bed" and "walking slowly in straight lines", as my old body clearly can't cope with these extremes of human endeavor and endurance!
With a lot of luck I may make it back to parkrun in a month or so, I am not putting any deadlines on it, but I can't wait to be fit enough to parkrun again.
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