The Four Year Plan

aquinn

Is it visibly swollen? Any idea what happened? I'd suggest ice and obviously nurofen to any ache.

spaceylou

I wouldn't say its very swollen but if you feel it and compare with the 'healthy' knee it is a wee bit more puffy but nothing remarkable - certainly not something you would notice by just glancing at my legs.

aquinn

Weird that it hurts whilst sitting. Are feet flat on the ground and chair at correct height? Feet not crossed?

spaceylou

Well yeah that could be part of the problem - feet are flat on ground but to have chair correct height for me, makes it wrong height for my desk so I do end up slouching a bit...

aquinn

Can the height of desk be changed?

http://www.wikihow.com/Set-Up-an-Ergonomically-Correct-Workstation

spaceylou

Sadly no and with a mere 20 days left in the office before I depart for pastures new, I can't imagine they will start paying attention to my requests for a better desk.

Still though, the knee is not the fault of the desk, although it seems to not be helping today...going to depart early and go home and ice it; rest it; and direct cleaning of the house from the couch

spaceylou

Wednesday 5
Knee still dodge so decided to rest some more...stretching etc

Thursday 6 - Friday 7
There was never going to be any running done here with stupid o'clock flight to London, a tube strike, two long days of meetings and an evening flight back - on the plus side, love how handy city airport is!

Saturday 8 - Sunday 9

Knee had been feeling better by Thursday morning but by the time I got round to thinking about running on Saturday afternoon it was feeling delicate and I let laziness take over which lasted through a sugar high from kiddies party Sunday and general time escaping me!

Total for Week 5k

aquinn

Not really a great week then. How's the knee now? Ready for this week?

spaceylou

aquinn wrote: »

Not really a great week then. How's the knee now? Ready for this week?

An understatement aquinn! It still doesn't feel 100 per cent - think whatever is wrong is in the back of the knee which is why sitting inappropriately is bothersome. Rest definitely helped but last night sitting on couch with laptop bothered it so will have to be careful for the next few days...and see what it does.

Plan on escaping work on time this evening and going for a run in park near home so that I will be on grass at least, also means I can do loops - plan is close to 5k but can cut it short if knee decides to get angry!

spaceylou

Monday 10

Knee wasn't 100 per cent but wasn't so bad either and cycle home from work didn't bother it so decided to chance a run...had plans of being sensible but as the first 3/4 km was more about my legs feeling really heavy generally rather than any knee issues, I decided I didn't fancy loops of the park so skipped that turn and headed for the canal instead - easy 5k @ avg 6:13

Followed run with stretching, JD Challenge (back to day 1) and foam rolling. Knee not overly happy - if I try and foam roll my left calf, it hurts! And not the usually :eek: ooh there's a knot kinda discomfort you get foam rolling, more the oh crap something isn't right here...I suspect that its not the calf muscle but the tendons/ligaments/thingys that attach the calf muscle into my knee that are the problem but maybe the calf is a bit weak as well.

Tuesday 11

Today is scheduled rest day. Did some strengthening exercises this morning for my back and foam rolled (not the left calf). Knee seems okay when moving, and cycle into work was okay as well but sitting at desk now it is sore. If not better by tomorrow after a full day of rest I am going to bite the bullet and call the physio for an appointment.

Was hoping to swim at lunchtime but now I am not sure

spaceylou

Darn physio is on holidays...and when she is back, I'll be on holidays so appointment booked for Thursday afternoon with her colleague

aquinn

Not improving then? Did you manage to swim?

spaceylou

I skipped it, not sure if it would have done harm or good, if the pain were in the front of my knee I would have gone, but its in the back, like as if the bits that connect my calf muscle to my knee joint are sprained or torn - worse today, whole leg is starting to feel achy but guess that is from unaffected muscles over-compensating for the dodge bit.

Would love to be one of those people whose body doesn't fall apart constantly tis very annoying!

spaceylou

As I was beginning to suspect but didn't want to admit - knee was being caused by back. God darn back - I am too young for this sh!t!

It is so disheartening. No running for two weeks...also for the next few days/week no long walks, no sitting or standing for too long; minimal cycling; swimming only on back; certain stretches I am not to do for now as well; no pilates...:(:(:(:(

And when I was telling the other half, who is great in most other ways the conversation went something like this:

Me: I can't run for two week
HM: Sure, that's fine (with relief in his voice)
Me: Not really....proceeds to silently plot against him and his lack of understanding

Firedance

spaceylou wrote: »

As I was beginning to suspect but didn't want to admit - knee was being caused by back. God darn back - I am too young for this sh!t!

It is so disheartening. No running for two weeks...also for the next few days/week no long walks, no sitting or standing for too long; minimal cycling; swimming only on back; certain stretches I am not to do for now as well; no pilates...:(:(:(:(

And when I was telling the other half, who is great in most other ways the conversation went something like this:

Me: I can't run for two week
HM: Sure, that's fine (with relief in his voice)
Me: Not really....proceeds to silently plot against him and his lack of understanding

that's tough SL, none of us like being off the road, don't kill me now but its for the best (hides behind desk..) and hopefully you'll be back Faster, Stronger, Fitter... the best of luck with the rehab

aquinn

Oh no, tell me more. How did swollen knee come from back pain and mean no running? Am sorry to hear that.

My recent sports therapist visit told me tight hips were pulling on my back making it sore and tight.

spaceylou

aquinn wrote: »

Oh no, tell me more. How did swollen knee come from back pain and mean no running? Am sorry to hear that.

My recent sports therapist visit told me tight hips were pulling on my back making it sore and tight.

The knee pain is partly being caused by tightness in calf and quads which is in turn being caused by pelvis being 'off' which is caused by dodgy lower back - apparently the joints my lower back were stuck (not sure that is a technical term). Pain also partly related to the path the sciatica nerve takes as it travels down the leg but again the root cause is in the back.

She reckons that the stiffness/stuck joints has been there since the flare up at the start of May and it was just a matter of time before it came back to bite me no matter how good I was being - and in fairness I was only being good 85 per cent of the time.

Once inflamed and angry, it is important to rest to allow it all to calm down, and then re-commence rehab and gently get back into any impact activities, which of course running is. Have another appointment Monday evening...won't get the go ahead to run, but am hoping that I will feel better after it and will be able to go to a pilates class next week.

spaceylou

Firedance wrote: »

that's tough SL, none of us like being off the road, don't kill me now but its for the best (hides behind desk..) and hopefully you'll be back Faster, Stronger, Fitter... the best of luck with the rehab

Thanks FD, I know you are right - just feeling very sorry for myself. Gave myself until noon to wallow in despair and self pity but shall start being more positive and do as I am told to come back stronger.

On the bright side - its Friday and the sun is shining (well somewhere behind those clouds; but it is definitely brighter than earlier)

Bungy Girl

Sorry to hear that Spaceylou. I can empathise having had (more than) my fair share of back issues. Send me a PM if you want a recommendation for an osteopath. Whichever way your rehab takes you, you'll be back out the other side stronger. It'll take as long as it takes but it will be worth it to get back running again.

spaceylou

Bungy Girl wrote: »

Sorry to hear that Spaceylou. I can empathise having had (more than) my fair share of back issues. Send me a PM if you want a recommendation for an osteopath. Whichever way your rehab takes you, you'll be back out the other side stronger. It'll take as long as it takes but it will be worth it to get back running again.

Thanks BG. I've never been to an osteopath, how does it differ from physio?

aquinn

spaceylou wrote: »

Thanks FD, I know you are right - just feeling very sorry for myself. Gave myself until noon to wallow in despair and self pity but shall start being more positive and do as I am told to come back stronger.

On the bright side - its Friday and the sun is shining (well somewhere behind those clouds; but it is definitely brighter than earlier)

Go shopping, that's what I did

I hope you are ok and it's a short lay-off which is good and hopefully no longer. Are you allowed swim? Would that help tightness?

spaceylou

Am allowed to swim backwards AQuinn - but today I am in lots of pain so not pushing it - tomorrow I shall try get into the pool, won't be able to lie in bed long after I wake up so might as well be productive; maybe I'll go shopping too

Bungy Girl

spaceylou wrote: »

Thanks BG. I've never been to an osteopath, how does it differ from physio?

Just when you mentioned the stuck joints I thought it might be worth the suggestion. Osteopaths specialise in joint manipulation. It's an odd, but in my experience, painless treatment. Works for me anyway. Obviously it's your back so I wouldn't go with a randomer off the internet. Maybe ask your physio about it ? Happy to recommend someone if you go down that route.

annapr

spaceylou wrote: »

Thanks BG. I've never been to an osteopath, how does it differ from physio?

It's a madey-up, non certified quack discipline (sorry, couldn't resist)

spaceylou

Bungy Girl wrote: »

Just when you mentioned the stuck joints I thought it might be worth the suggestion. Osteopaths specialise in joint manipulation. It's an odd, but in my experience, painless treatment. Works for me anyway. Obviously it's your back so I wouldn't go with a randomer off the internet. Maybe ask your physio about it ? Happy to recommend someone if you go down that route.

annapr wrote: »

It's a madey-up, non certified quack discipline (sorry, couldn't resist)

I sense some differing opinions on this one

I think I am of the opinion that the person regardless of the profession is the important ingredient there are some shocking physios out there and some epic ones, and I guess it would be the same for osteopaths/chiropractors/doctors etc etc.

Holidays are in ten days so I might stick with what I know for now but will PM you for details anyway BG, information is power!

But I think you two should debate it out anyway - I need the entertainment

annapr

spaceylou wrote: »

I sense some differing opinions on this one

I think I am of the opinion that the person regardless of the profession is the important ingredient there are some shocking physios out there and some epic ones, and I guess it would be the same for osteopaths/chiropractors/doctors etc etc.

Holidays are in ten days so I might stick with what I know for now but will PM you for details anyway BG, information is power!

But I think you two should debate it out anyway - I need the entertainment

I was only winding BG up, honest...

Bungy Girl

annapr wrote: »

I was only winding BG up, honest...

I wasn't biting

spaceylou

annapr wrote: »

I was only winding BG up, honest...

Bungy Girl wrote: »

I wasn't biting

You guys are no fun!

spaceylou

In pain all weekend, physio again this evening, really really wish it was my usual physio instead of her substitute! Have felt no improvement and to be honest, I was worse coming out on Thursday than I was going in...

Whatever about running, starting to fear this will impact on my holidays

Firedance

spaceylou wrote: »

In pain all weekend, physio again this evening, really really wish it was my usual physio instead of her substitute! Have felt no improvement and to be honest, I was worse coming out on Thursday than I was going in...

Whatever about running, starting to fear this will impact on my holidays

Best of luck SL. Let us know how it goes & what she says wont you?

spaceylou

Haven't been able to run in over a week, walking has even been challenging since last Thursday...had second physio session yesterday after work and I think she was a little surprised to see how bad I was - her interventions last Thursday to deal with the referred pain in knee had obviously flared up the issue rather than made it any better. Did some work on the pelvis and glutes, pretty much staying away from the precise area of trouble and today I feel.....well i am not sure. It is still sore, my ass hurts (not surprising after the work on glutes yesterday) and my back is still stiff and achy and I guess painful but I think it is better than yesterday, marginally....it was def less stiff this morning and I slept the whole night which I haven't done in a few days - but maybe that was exhaustion catching up!

Plan of action is, don't sit or stand for two long, don't go for long walks - essentially stay active but gently. Minimal cycling, but the easy ride into work is preferable over the 45 min walk. Gentle stretching, testing what I can do, being very careful not to do anything that aggravates it, and I can swim backwards...see how it goes over the next few days and fingers and toes crossed that I am okay for my hols.

All going well, post hols I am going to start from the very very start and slowly (re)build strength, endurance, and good habits. I think I need to bring it way back to small stuff and build up really slowly - I may need to be reminded of this!

spaceylou

Wednesday 19 August

Still no running.

Pain is subsiding - woke up this morning pain free but doing stuff (basics like walking around the office, sitting at desk etc) has made the pain return but not as bad as previous days so hopefully it will continue to get less and less with more and more being required to bring it on

Swimming - paltry 200m at lunch time - pain free but my quads and glutes were starting to feel it from about 150m so thought best not to push it - not exactly the world's best swimmer so hardly surprising. Will engage hot water bottle for the evening and some gentle stretching.

spaceylou

Pain has eased considerably, in that there isn't really any but then I haven't pushed anything, cycle to work and walks around the block have been the height of it!

Off on hols tomorrow so hopefully it will be okay and I shall tackle rehab and regaining fitness when I get back

Firedance

spaceylou wrote: »

Pain has eased considerably, in that there isn't really any but then I haven't pushed anything, cycle to work and walks around the block have been the height of it!

Off on hols tomorrow so hopefully it will be okay and I shall tackle rehab and regaining fitness when I get back

brilliant! enjoy your hols

annapr

Firedance wrote: »

brilliant! enjoy your hols

+1 have a great time, relax and hopefully rebuild when you're back

spaceylou

Oh Ireland you got so cold while I was away!!

Knee and back have been mostly fine - more tired at times then anything else. But then again I haven't been running in over two weeks, just lots of strolling in hot weather.

Over weekend gonna try a long walk see how it is and then a short run - fingers crossed!

Now off to catch up on logs and threads....

aquinn

Welcome back. Have a great break?

spaceylou

aquinn wrote: »

Welcome back. Have a great break?

Oh it was amazing...since I got back have been plotting how I could spend longer in Arles sometime in the next year or two!

aquinn

Well, what's happening?

spaceylou

Last week was the first week in far too long that I managed 3 runs, and they weren't even long (or fast). Have decided to let this log lie here and start a new one to reflect new directions and plans for the next few years

aquinn

Are you ok? If only getting back to running mind yourself and build up slowly.

spaceylou

A new chapter in my life and an injury imposed break from running make me feel like a new log is warranted. As the title implies I have a four year plan, or rather a vague idea of what I want to achieve in the next four years...the actual plan might take a bit more work, and achieving it definitely will!

About Me

Like all good logs, I'll start with the stats:

34 year old female, (mostly) desk based job, long commute (runmute not an option).

70kg with a body fat percentage of...I dunno! Probably fairly average and the upper end of 'healthy'/lower end of 'ooh might want to look at that'.

Run in Dublin (D6 area) when near home and in Maynooth when at work. Maynooth is new to me, so any suggestions beyond - have you tried the canal would be welcome.

Have been running for a few years now with intermittent dedication. Wrecked my back about ten years ago so while I have an overall 'clear to exercise' from my physio, it is something I need to watch and be careful of. I find pilates helpful, bordering on essential anytime I increase millage and also need to do a regular (ideally daily, happy with 5/7) home routine of stretching and strengthening exercises.

Previous Results

Will have to do another entry when I have the exact numbers in front of me but over the years I have run a fair few 5ks with pb of around 26:?? in March 2014; Have run a few 5 miles and 10ks but neither of these distances in the last year or so and can't remember times off the top of my head. I have run 2 1/2 marathons, both in Waterford, most recent one in June 2015 was just over 2 hours 10 min which was an improvement of about 13 min since the previous year.

Big Plan Goals*

• Complete PhD
• Finish and enjoy a Marathon
• Fit into my skinny jeans everyday (not just skinny days) - in quantifiable terms that probably means hovering around 64kg rather than around 70kg and sure hovering around 60kg would be even better.
• Have a body that is strong enough/healthy enough to do all the things I wanna do - stuff like walk the camino; machu picchu; Kilimanjaro; grow a baby (and keep running); etc. etc.
• Race 5k in <20:00
• Race 10k in <45:00
• Race 1/2 marathon in <1:50:00
• Be able to hold a conversation (beyond the weather and train timetables) in French

*These are not all strictly running related but relevant for how it all fits together.

2015/2016 Goals**

• Finish Dublin City Marathon 2016***
• Run 5k <27:00
• Run a 10k race
• Run Viking 1/2 marathon <2:10:00 and as close to 2hr as possible.
• Leave 5kg somewhere on the road, not to be found again for quite some time
• Run in France
• Walk some aspect of the Camino

**Thanks to PhD programme I now plan my life in relation to the academic year.
***Technically that would be 2016/2017 but it goes in here cause all the prep work is gonna have to happen this year!

At the moment, I am running for time i.e. run for 30 min rather than run 5k with a focus on building up my strength and fitness again. Over the coming weeks I want to gradually increase the length of runs, especially the weekly LSR and also gradually increase the number of running days from 3 to 5.

I have no intention of racing until 2016 and currently plan on signing up for the Tom Brennan memorial on 1 Jan - get the calendar year off to a good start.

Broadly speaking first half of 2016 is about gradually building strength, stamina etc with a few 5k and/or 10 k races thrown in to keep it interesting. Would like to run the Viking half again as its in my home town and I have enjoyed it in the past and then after that - focus on DubCity2016 for which I will be religiously following the mentored thread here, which even this year, when I wasn't running it, was both useful and inspirational.

spaceylou

Monday 19

20 min easy - body felt a little fatigued - attributed it to less than perfect weekend diet.

Thursday 22

20 min easy - evening run for a change, felt fine, went a little too fast at start - when will I learn!

Saturday 24

30 min easy - nice run, didn't feel the extra 10 mins very much, possibly because for once I managed to run the first km super slow.

Home stretching / Strengthening Routine - completed 5/7

spaceylou

Plan this week is:

Tues - 20 min
Thur - 20 min
Sat - 35 min

Daily stretching / strengthening
Find a new pilates class
Start new boards log

ncmc

Best of luck with the log! I'm just returning to running after a two year sabatical (baby and lazyness!) and I'm hoping to run DCM '16 too. I might join the mentored novice thread too, even though I've run two marathons, I feel like a total newbie again and I got so much out of it in 2012.

I also want to learn French! Was in France last month for two weeks and my French was disgraceful so I am planning to change that for next year!

The Muppet

The best of luck with the log and your goals

aquinn

Well, what news?

spaceylou

Well that was a false start if ever there was one!! Injuries persisted, commuting takes a lot of getting used to, not having a gym and pool five minutes from my desk is annoying and I got real good at excuses!! However, let us draw a line under it and start afresh for the new year.

__________________________________________________________________

The Line ^^^^

2016 - the story so far

Feel like I was back to zero so since Christmas week I've been concentrating on trying to run easy, not too far, increasing gradually but being consistent - mostly its working. I also have a morning stretching routine that is now a deeply ingrained habit that I think I could do in my sleep and definitely hungover and/or sleep deprived. I find it really useful.

Longest run this year has been 6k but I am happy to think in a short while that will be my short run not my long one.

Week beginning Mon 11 Jan

Monday: 4.5k @ avg 6:19/km. Have figured out how to make sure i run slowly - just go out before dawn when its freezing and I have to be super aware of potential ice! To be honest, it was mostly fine, even on the footpaths once I got out of my estate but vigilance was still required!

Tuesday: plan says rest with active recovery in the pool (if time) - really ought to make the time. 5k easy tomorrow

aquinn

You're back and I nearly missed you as was busy stalking old log which you kept ignoring :P

How are you getting on?

All the very best with 2016.

Was the Waterford half then not just on so you couldn't do it?

spaceylou

Thanks aquinn...I am back and determined that I will log even when I am not running what I want.

I did the half in Waterford that is on with the Viking marathon in June. The one that the athletics club organise in Dec was postponed cause of bad weather I think but did go ahead as far as I know on the second date. I would have been in no shape to run either date though!