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2013; Eat my dust Meno!
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Saturday 1 December (Jingle Bells 5k)
A good hard effort and a PB of 19:30
Happy with the time and performance on the day but definitely have more / better in me. Something went 'snap' in my right foot at the bottom of the hill turning onto the finishing straight and I can't walk today
Proper report to follow after housework and Christmas shopping! 
Think I just pipped you on the line (for my PB) - I was chasing you for a bit and did notice you slow up before the line (hence my ability to pip you!). The announcer called out our names and I was thinking I know that name from somewhere - just clicked when I seen the post & time on Boards. Nice run and even nicer run at Park Run recently - haven't done that one yet.
Hope the injury isn't too bad.0 -
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:-)Oisin11178 wrote: »Nice , kick a girl while she's down :-)
my theory was to kick her, then say how I was able to kick her, then thank her for letting me kick her................
In all seriousness, I hope its not a bad injury
. (walks away with tail between legs) 0 -
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Sooo… race report never really happened… might trawl through the cobwebs of my mind and see what I can throw together at some stage.
I haven’t been online as there’s really not much point in upsetting the mind when there’s no running happening. And looking at everyone else finishing off the year so well and putting the away the miles without a care in the world makes abstaining from the forum a lot easier.
The short and long of it is that after midnight hit Friday week ago and the wonderful month of December began, and all my dedication to training hard and living strictly during clean November was just about to pay off... things went downhill! Well, not straight away but about nineteen and a half minutes after the gun of my short term goal race went off. The race was hard and although I got a PB I certainly didn’t perform to the ability I should have after all the training. I got an awful stitch halfway through which slowed me up and then obviously pulling up in the finishing straight couldn’t have helped with those desperately precious seconds. Oh well – it seems like so long ago and I’ve mostly forgotten about it. Didn’t count it as a good day and never really enjoyed it as the foot ailment hit immediately as I hobbled back to the car.
That was the last time I ran. And really it’s not improving at the rate of knots that I would like!
I went to the physio the following Tuesday and the diagnosis was that my sub talar joint was restricted causing a mechanical overload of my flexor hallicus longus tendon! It was impending for a while. My foot was seizing up in compensating for weaknesses and protecting itself. Basically it all stems from that old reliable weakness in the hips. The XC didn’t help. It was pretty tough running in strange unsupportive shoes over rough terrain. The 5k training was hard on the body. I’m not particularly gazelle-like when I “sprint” and I’m sure my feet/shins/knees/hips didn’t appreciate the pounding. Also the muscles were severely neglected in terms of stretching and rolling and they were like rocks.
Week 1 as a failed athlete:
I had my assessment and got my homework. Physio had indicated I should be good to run towards the end of the following week so I was happy enough that I was going to treat this as the beginning of Boston training; that it would serve me well in the long run and I’ve be back stronger than ever.
Homework:
Cross training: bike or cross trainer – whatever I wanted.
Stretches: quads, calves and hip flexors.
Hot/cold treatment: every day (or as often as possible) for 5/2 mins respectively X 3.
Foam Rolling: you know what you have to do!!
Golf/tennis ball rolling: on the sole of the foot every couple of days.
Strengthening exercises: 5 X circuits of the following 5-7 times over the week:-
Bridge X 10
One-leg bridge X 6 (each leg)
Plank 3X8 seconds
Side plank 3X8 seconds (each side)
10 X reverse lunges (5 each leg).
The week went like so:
Tuesday 4 December
Physio session & run through of the exercises was enough for the poor foot for one day.
Wednesday 5 December
5 X strength circuit
Thursday 6 December
45 minutes X Trainer
4 X strength circuit
Friday 7 December
45 minutes X Trainer
4 X strength circuit
I was walking into work and the foot was feeling ok until I stepped off a high kerb and got this horrendous vibrating shock. It started to hurt pretty much straight away and didn’t really ease for the day. Thankfully I had a boozy work lunch that afternoon so it took my poor sorry mind off the pain for a while.
Saturday 8 December
45 minutes on some striding contraption. Broke a sweat – not from working hard; but from being holed up like an animal in the sweatbox gym. Ugh.
4 X strength circuit
Sunday 9 December
Rest / hardcore foam rolling session
Monday 10 December
I had root canal treatment so took a rest day and just did about 30 minutes of foam rolling.
Week 2 as a failed athlete:
Back to Physio. Foot having been relatively ok when wearing shoes but pretty sore barefoot (first thing in the morning especially). She said there was a good bit more movement in my foot but it still had a way to go. She could barely believe that I hadn’t gone for a run – I told her that had I been in a position to defy the instructions, I probably would have. I got a gold star for my rolling (don’t know how!!) as my calves were 50% looser in the week. We agreed another week off was the best plan of action.
Homework altered slightly – less sets, one additional exercise and some added weights.
Stretches: as above.
Hot/cold treatment: no icing. Heat only. My circulation is so bad that my feet are constantly white and numb. There’s no blood flow – may explain the slow recovery.
Foam Rolling: as above.
Golf/tennis ball rolling: as above.
Strengthening exercises: 3 X circuits of the following 5-7 times over the week:-
Bridge X 12
One-leg bridge X 8 (each leg)
Plank X 10 seconds each – centre/left/centre/right/centre and repeat (no rest)
10 X reverse lunges w/3-4kg weight
10 X squats w/6-8kg weight
Tuesday 11 December
Pretty intense physio session & run through of new exercises.
Wednesday 12 December
3 X strength circuit
Thursday 13 December
60 minutes (10k) X trainer.
Foot was a little tender so I decided to leave the strength work until the evening. But (woe is me!!) as I was walking home from the bus, a car stopped to let me cross the road. I tried to scurry across so as not to hold up the traffic and my whole foot/ankle joint just crumpled as if a 10 tonne weight had landed on it. I was devastated when I got home. I was being so good and seeing no improvement. Officer D took the hard line and said I should consider that the cross training wasn’t really doing me any favours. In the circumstances I had to agree. Since then I haven’t done an ounce of cardio and I’m slowly dying. Like really dying.
Since I quit the gym the landing at home has become my miniature workout space. The routine now is that the alarm goes off at 6:30am to put on the water and instead of going back to bed (:(), I spend the 30 minutes doing the strength circuit. It’s actually not that painful and it’d be ideal if I could encourage my lazy self to keep it up when I back on the roads.
Friday 14 December
3 X strength circuit
Saturday 15 December
3 X strength circuit
Sunday 16 December
Hungover much?!!
I took a trip out to wheelworx to purchase a turbo trainer as the lack of cardio has me utterly demented. Unfortunately they had none of the cheapest models in stock so I went home empty handed with a tear in my eye!
Does resting the calves on the foam roller while watching a movie, eating chocolate and drinking red wine (hair of the dog!) get me any recovery points?!!
Monday 17 December
3 X strength circuit
I was supposed to run a kilometre last night to see where I was at but there was such little let up in the pain that I gave it a miss. Will I ever run again?!
Tuesday 18 December
3 X strength circuit
Physio today…. I was really worried yesterday but actually there’s a marked improvement this morning so I’m kind of hopeful that I might be able to get a mile or two in at the weekend. The pain that I felt yesterday was in a slightly different location so I’m half thinking that the bad damage is clearing up and there’s residual stiffness in the ankle joint from 2 weeks of hobbling. Hopefully!
And sweet Jesus have I been eating and drinking... There will definitely be damage but fat pants will try work on limitation!! I know it’s probably one of the better times of the year to be laid up – and all the Christmas socialising has me pretty distracted. But to be honest, going from training 6 days a week (and loving it) to being reduced to this wallowing mess is not my idea of fun! Roll on (literally!) 100% recovery…
Will report back with the latest asap!
There’s an update on plans for the new year and a title change due any day now!0 -
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Are you using those hot/cold packs? Theyre not great to be honest. Best option by far is to buy a bag of ice in a supermarket or off licence, chuck it into a bucket, fill with water and stick your foot in. Depending on how inflammed your foot is(and im assuming its just inflammation and nothing is broken)you'll last anywhere bewteen 5-10mins. Then 10mins off, foot back in, 10mins on. No heat. Blood flow into that area of your body is crap, so its all about cold and tackling the inflammation. It'll take a while but it works, you just gotta keep after it. I mean I've literally sat down and spent 7 hours straight icing my achilles. Box sets are good will help this therapy.
Hey! I was using a bag of ice from the freezer and a hot water bottle. But then when she said to stop icing because my feet were basically dead, I just did a couple of minutes on and off with the hot water bottle. I wasn't very disciplined with that side of things I must admit... A lot better now though. Update to follow below.
On the other important issue - my favorite box set to date is The West Wing. Followed very closely by Downton Abbey. Am trying to get into Mad Men at the minute and it's not really happening. And today was spent on the couch with a selection box and the first series of Love/Hate (which I was kind of against until yesterday when the entire family raved about it - I'm converted now!) (And also about to go into a sugar coma!) 0 -
I went back to the Physio last Tuesday with the bit of improvement but still no running. She agreed with Digs about taking out the cross trainer. I explained my movement on it (which is basically running without the impact - I go up and down on my toes with each step so my foot was getting no break) which she wasn't surprised at but hadn't thought about before. She gave the foot and muscle (which goes from the big toe right up the inside leg to the knee) a good seeing to and made sure there were no obvious tears. We took out the reverse lunge because I felt that stepping back onto the ball of my foot wasn't helping my recovery. Instead of the reverse lunge, I now have an arabesque-type move to do (5 times each leg) against the wall.
'Training' wise, the last week has been as follows (amid copious amounts of food and drink...urgh!)
Wednesday 19 December
3 X strength circuit
Thursday 20 December
3 X strength circuit
I was going out of my mind with the lack of cardio in a whole week so I went and treated myself to a shiny new turbo trainer. The lads in B2R were as helpful as ever (apart from making feel like a selfish grinch for being the only person in the shop in a week who was buying something for themselves and not as a present for someone else...oop!) Digs helped me set it up and now we have a bike in the kitchen. Between that and and the free weight gym on the landing, you'd think a fit health freak lived in our house!
Friday 21 December
45 mins Turbo
Saturday 22 December
60 mins Turbo
Over a wonderful champagne afternoon tea and catch up with one of the members of my support group, I decided that I wasn't going to run for the rest of the year. Although the foot is getting better day by day, I just felt that 'testing' it out last weekend and running/hoping to run one kilometer every second or third day wasn't going to do a huge amount for my running, but it may have impeded recovery if not set me back altogether.
Sunday 23 December
3 X strength circuit (minus the plank because I thought that being up on the ball of the foot might be delaying recovery)
15 mins Turbo
Didn't have much time as I had a 12 pubs outing to take care of. Abrakebra at 8pm between a feed of pints was not my most proud moment of all time!!
Monday 24 December
60 mins Turbo (very easy!! I refer to the 12 pubs outing the previous day!)
Tuesday 25 December
Rest and food food food and wine wine wine. I actually broke out in a rash from all the wine!!! I think my body is finally starting to rebel. The fight is on to continue this horrendous lifestyle for the rest of the year! Twas a great day though. I really love Christmas day
Wednesday 26 December
3 X strength circuit (left out the plank again)
25 mins Turbo
20 mins stretching and foam rolling
So 2012's running officially ended on the 1st of December with a 5k PB of 19:30 (on a high) and this injury (on a low). I think I've coped ok...ish... And I think I've been very sensible... But god am I DYING to get back into training. I am very very very nervous about my first run. The foot is a heap better. Can walk on it no bother including straight out of bed. The only thing I'm concerned about is some residual 'creakiness' around the ankle joint. It's grand walking but I am worried about the impact of running... We shall see.0 -
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I don't know what the big fuss is all about. Her marathon PB is already faster than meno's.
Maybe a title along the lines of "hop along versus the know it all; the race for a sub 3 hour marathon" would be more apt
You're a brave woman CL, considering how you've let yourself go over the last month. Your nemesis was racing up mountains yesterday while you were cresting the peak of another toblerone!!! I'll get my coat.0 -
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I think maybe Madmen is one for the lads. Don Draper is my hero(for obvious reasons) and I have a few friends(all blokes) who feel the same way. Although its not all about the rampant infedility, theres some pretty deep stuff going on there too. Its a slow burner, starts off slow enough but it gets better and better. Ditto for breaking bad.
Breaking Bad and Modern Family are top of the charts for me at the minute
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Breaking Bad and Modern Family are top of the charts for me at the minute
Couldn't get into breaking bad at all. Love Modern family. Watched revenge over Xmas, started good but got boring near the end. She went from a good evil bitch to nothing.
Looking forward to raw and my other half is recording deception on rte starting on Monday. No idea about that.0 -
average_runner wrote: »Couldn't get into breaking bad at all
I was the same for the first couple of episodes, but once it gets going...wow! Some show!! Season 4 is epic! 0 -
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I think maybe Madmen is one for the lads. Don Draper is my hero(for obvious reasons) and I have a few friends(all blokes) who feel the same way. Although its not all about the rampant infedility, theres some pretty deep stuff going on there too. Its a slow burner, starts off slow enough but it gets better and better. Ditto for breaking bad.
I love the bit in Madmen where there's a kids party at the Draper's and the kids are running around, this one kid knocks a plant pot over and one of the neighbours gives him a slap in the head. The kids father comes out, threatens him with another slap if he doesn't apologise to the adult and then sends him off to find his Mother to clean the mess up 0
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