I had to visit my local GP (i.e. doctor, not sure if this is an international term) today to deal with another disfunctional part of me. So, I took the opportunity, prompted by Phil's sage like advice, to have a word about my calf muscle.
Since running Friday, it's just not been right - just a bit of a strain whilst walking that I thought would have gone away by Saturday, but is still there now. So I provided some history - I found I had a diary with all the problem dates right here (!) and talked about what I was trying to do.
Now, here's the thing. My doctors surgery has 5 or 6 live-in doctors and a few visiting locums. Each time you go, you get assigned to whoever happens to be taking appointments - not any fixed person unless you're really fussy. I don't like to be fussy normally, but this might change.....
Today, I got a live-in doctor. When I went in in early May, discussed in Run 4 The Aftermath I was talking to a Locum - a perfectly reasonable bloke who told me to rest. Today I got someone who I think actually knows about running, he brought up the term "RICE" while we discussed how to promote healing and he seemed interested in getting me back out onto the roads again pretty soon.
So, I'm waiting on a referal to physiotherapy right now, hopefully to find out tomorrow on what's available in surgery before we look into the big world of private practice. And insurance claims :).
So, Phil, you were right again.
I'm going to keep up with the cycling and I'm looking at rowing machines on ebay - I know I've gained a fair amount of fitness benefits since I started and I don't want to loose any of it whilst I get my legs sorted out.
Mr Stumble.
Monday, July 31, 2006
The bike
Quick snap of my cheap bike and my running shoes. The shoes were way more expensive!
Mr Stumble. 
Friday, July 28, 2006
Back in the saddle again.
Ahhh, busy week. Kids off school. Work going bananas.
Today, I ran again for the first time for two weeks. And after 3 minutes, I could feel my calf tightening again. But I'm getting ahead of myself.
As alluded to in previous posts, last Sunday I cleared that space in my study and got the bike out of the shed and put it in the cleared spot. This lets it glower at me to remind me to use it, and makes it less noisy and quicker to leave the house at 6:45.
I had planned to go out on Monday morning, but a late night on Sunday put paid to that - I needed the extra 45 minutes in bed. On Tuesday morning though, I hit the streets on my 8 year old generic mountain bike, bought in a French HyperMarket as it was cheaper than hiring a bike for 2 weeks. So it's not state of the art by any means, nor is it the most efficient of devices. But that doesn't matter. I'm using it for exercise, not racing.
I set myself a mildly hilly 6 mile circuit to cover in 30 minutes, straped Mr Garmin to the handle bars and headed through the first mile and a half of downhill warm up. The last time I'd rode this sort of distance was chasing my kids around CenterParcs in Cumberland, and that was over a longer amount of time.
With the downhill section out of the way, it's a mile and a half of uphill to the mid point, and this wasn't easy. Already the saddle was feeling a lot sharper than it had any right to be and all sorts of different leg muscles were wondering what the hell was going on.
Still having turned through the half way there was a flat mile before another mile of uphill around the ridge overlooking my part of town. I'd lost a fair amount of sensation in most of my lower body by this point and the next 3/4 mile were mercifully downhill, but took me over a main road which had burst into life and took some time to get across. Finally, the last quarter mile back up the road to my house were fine and I arrived with 5.79 miles under my belt in 29:21, a 5:04 pace. I was left reflecting that there are people who run longer distances faster than I can cycle them!
Thursday was a repeat performance, with a minor modification to increase the distance to over 6 miles. This was 6.05 miles in 29:56 with a 4:57 minute mile overall pace.
So, distances achieved OK. No injuries. But I did find cycling much less involving than running - perhaps its the temptation to freewheel the easy bits.
So, this morning, having had two weeks to recover, it was time to strap on the running shoes and hit the pavements again. This time, no stretching. I walked to the end of the road - just under 5 minutes - and then started on my regular circuit. Not the one I was trying out when things went wrong last time. And yes, after 3 minutes I felt the calf straining and was close to giving up rather than risk another 2 weeks.
But, I decided to just keep it slow, keep to 8 minute:1 minute run walk intervals and see how far I get. And this worked. I got round with a 10:03 pace, running for over 25 minutes of the 28 I was out there.
Although not ripped, I've felt the strain in the calf all day, So I expect I will not run again until Monday or Tuesday next week, and possibly get the bike out once in the meantime.
Hopefully, I'll manage to keep the balance between improvement and injury by doing this.
All the best.
Mr Stumble
Today, I ran again for the first time for two weeks. And after 3 minutes, I could feel my calf tightening again. But I'm getting ahead of myself.
As alluded to in previous posts, last Sunday I cleared that space in my study and got the bike out of the shed and put it in the cleared spot. This lets it glower at me to remind me to use it, and makes it less noisy and quicker to leave the house at 6:45.
I had planned to go out on Monday morning, but a late night on Sunday put paid to that - I needed the extra 45 minutes in bed. On Tuesday morning though, I hit the streets on my 8 year old generic mountain bike, bought in a French HyperMarket as it was cheaper than hiring a bike for 2 weeks. So it's not state of the art by any means, nor is it the most efficient of devices. But that doesn't matter. I'm using it for exercise, not racing.
I set myself a mildly hilly 6 mile circuit to cover in 30 minutes, straped Mr Garmin to the handle bars and headed through the first mile and a half of downhill warm up. The last time I'd rode this sort of distance was chasing my kids around CenterParcs in Cumberland, and that was over a longer amount of time.
With the downhill section out of the way, it's a mile and a half of uphill to the mid point, and this wasn't easy. Already the saddle was feeling a lot sharper than it had any right to be and all sorts of different leg muscles were wondering what the hell was going on.
Still having turned through the half way there was a flat mile before another mile of uphill around the ridge overlooking my part of town. I'd lost a fair amount of sensation in most of my lower body by this point and the next 3/4 mile were mercifully downhill, but took me over a main road which had burst into life and took some time to get across. Finally, the last quarter mile back up the road to my house were fine and I arrived with 5.79 miles under my belt in 29:21, a 5:04 pace. I was left reflecting that there are people who run longer distances faster than I can cycle them!
Thursday was a repeat performance, with a minor modification to increase the distance to over 6 miles. This was 6.05 miles in 29:56 with a 4:57 minute mile overall pace.
So, distances achieved OK. No injuries. But I did find cycling much less involving than running - perhaps its the temptation to freewheel the easy bits.
So, this morning, having had two weeks to recover, it was time to strap on the running shoes and hit the pavements again. This time, no stretching. I walked to the end of the road - just under 5 minutes - and then started on my regular circuit. Not the one I was trying out when things went wrong last time. And yes, after 3 minutes I felt the calf straining and was close to giving up rather than risk another 2 weeks.
But, I decided to just keep it slow, keep to 8 minute:1 minute run walk intervals and see how far I get. And this worked. I got round with a 10:03 pace, running for over 25 minutes of the 28 I was out there.
Although not ripped, I've felt the strain in the calf all day, So I expect I will not run again until Monday or Tuesday next week, and possibly get the bike out once in the meantime.
Hopefully, I'll manage to keep the balance between improvement and injury by doing this.
All the best.
Mr Stumble
Saturday, July 22, 2006
That false sense of security.
Blimey, is it 8 days since we spoke? How the time whips past.
This week has been a rest week following last week's disappointments. And in a funny way, that's worked out OK - if there were any week to have to wait out an injury, this is the one. Not that I wanted to of course.
My daughter is in a dance school, has been for 9 years, and this week is the dance school's bi-annual show, with all of the dance grades involved in a series of 30 three minute segments of song and/or dance, from ages 3 to 15, as solos, groups or whole classes. The show, as always, was just great with so much effort put in by the kids and teachers.
However, this week happens to have been another UK mini heatwave, with temperatures close to those Phil and others in Arizona are used to, albeit at 5am!
We Brits wilt in these temperatures. And when couped up in a small theatre with no air conditioning, it's not going to get any easier. So the audience sat and sweated it out whilst the kids battled on through, backstage being tropical temperatures too.
So what with these shows and all the rehearsals, plus the normal last-week-of-school-term there's been plenty to keep me busy.
As far as the leg is concerned, it was letting me know something was not right up until Thursday. At the moment, it feels normal, but I know that's the old false sense of security. I've just about made that space for my bike in my study, so I expect to be getting in some low impact miles early next week. Can't wait to get back on the pavements, especially having read Phil's race report.
Have a better one.
Mr Stumble.
This week has been a rest week following last week's disappointments. And in a funny way, that's worked out OK - if there were any week to have to wait out an injury, this is the one. Not that I wanted to of course.
My daughter is in a dance school, has been for 9 years, and this week is the dance school's bi-annual show, with all of the dance grades involved in a series of 30 three minute segments of song and/or dance, from ages 3 to 15, as solos, groups or whole classes. The show, as always, was just great with so much effort put in by the kids and teachers.
However, this week happens to have been another UK mini heatwave, with temperatures close to those Phil and others in Arizona are used to, albeit at 5am!
We Brits wilt in these temperatures. And when couped up in a small theatre with no air conditioning, it's not going to get any easier. So the audience sat and sweated it out whilst the kids battled on through, backstage being tropical temperatures too.
So what with these shows and all the rehearsals, plus the normal last-week-of-school-term there's been plenty to keep me busy.
As far as the leg is concerned, it was letting me know something was not right up until Thursday. At the moment, it feels normal, but I know that's the old false sense of security. I've just about made that space for my bike in my study, so I expect to be getting in some low impact miles early next week. Can't wait to get back on the pavements, especially having read Phil's race report.
Have a better one.
Mr Stumble.
Sunday, July 16, 2006
Damage Limitation.
As you might have guessed, I didn't run the Sport Relief Mile. I would only have made things worse and taken longer to recover. I hobbled around a bit on Saturday morning, but by lunchtime I was walking fine with only minor discomfort.
Today (Sunday) I can't feel any discomfort when walking, but during a mild jog with my 3 year old in a local store car park, I can feel the calf muscle complaining.
I think stopping as soon as I felt it go on Friday rather than trying to "run through the pain" will have limited the damage, and so I expect to have to wait 10 - 14 days before running again.
In the meantime, I might get back to the pool, or get the bike out so I'll be doing some sort of aerobic exercise in the meantime. Plus RICE!
It's a setback, but I'm determined to continue.
Mr Stumble.
Today (Sunday) I can't feel any discomfort when walking, but during a mild jog with my 3 year old in a local store car park, I can feel the calf muscle complaining.
I think stopping as soon as I felt it go on Friday rather than trying to "run through the pain" will have limited the damage, and so I expect to have to wait 10 - 14 days before running again.
In the meantime, I might get back to the pool, or get the bike out so I'll be doing some sort of aerobic exercise in the meantime. Plus RICE!
It's a setback, but I'm determined to continue.
Mr Stumble.
Friday, July 14, 2006
New circuit, old problems.
This evening, I decided to repeat the 10:1 run:walk of Wednesday rather than push things further - not quite yet. However, as I've been thinking about how I make the run flatter, I spent a bit of time on MapMyRun (thanks Ann) to build a different 3 mile circuit.
It wasn't too difficult, and I think I reduced the difference between the lowest point to the highest point to about 20 meters. However, the first half of the run is on the footpaths of main roads, so the ground is not so even and occasionally on flagstones.
The plan is to run this Sport Relief mile race tomorrow, so I tried to take things nice and easy, just running at a comfortable pace. First segment was 9:23 pace. No problem but faster than I had wanted. Second section I slowed back, a 10:27 pace taking me onto quiet residential roads, a little twisty with some ups and downs, but nothing too horrible.
Then, 1 minute 30 into the final section - my last bit of uphill and at a 10:07 pace, my left calf blows again. Suddenly - bang - I know exactly what's happened. A muscle tear - sudden and no warning. Given everything back in April and May, I knew trying to run on would only make recovery that much longer, so I took 5 minutes gently stretching at a park bench and walked back home.
As soon as I'm in, I ice the calf for 15 minutes and I'm back in the compression bandage. I suspect I'll be unable to attempt the run tomorrow, I might even be hobbling around.
This is so disappointing. Even though I'd reduced the pace and flattened the circuit to make this less likely, the calf muscle blows again.
This might mean another 2 weeks of rest before I can start up again! I hope not. I'll let you know which way things go tomorrow.
Mr Stumble.
It wasn't too difficult, and I think I reduced the difference between the lowest point to the highest point to about 20 meters. However, the first half of the run is on the footpaths of main roads, so the ground is not so even and occasionally on flagstones.
The plan is to run this Sport Relief mile race tomorrow, so I tried to take things nice and easy, just running at a comfortable pace. First segment was 9:23 pace. No problem but faster than I had wanted. Second section I slowed back, a 10:27 pace taking me onto quiet residential roads, a little twisty with some ups and downs, but nothing too horrible.
Then, 1 minute 30 into the final section - my last bit of uphill and at a 10:07 pace, my left calf blows again. Suddenly - bang - I know exactly what's happened. A muscle tear - sudden and no warning. Given everything back in April and May, I knew trying to run on would only make recovery that much longer, so I took 5 minutes gently stretching at a park bench and walked back home.
As soon as I'm in, I ice the calf for 15 minutes and I'm back in the compression bandage. I suspect I'll be unable to attempt the run tomorrow, I might even be hobbling around.
This is so disappointing. Even though I'd reduced the pace and flattened the circuit to make this less likely, the calf muscle blows again.
This might mean another 2 weeks of rest before I can start up again! I hope not. I'll let you know which way things go tomorrow.
Mr Stumble.
Wednesday, July 12, 2006
The One Mile Milestone
This morning, I moved up to 10 minute run segments. Three lots of 10 whole minutes - something that would have felt impossible to attempt only 2 short weeks ago. And, knowing my trudging pace, this meant I should run a mile on at least one of these segments.
So, I set Mr Garmin up for 3 reps of 10 minutes with a 1 minute walk interval, a couple of minutes over the normal excursion time, but it's a big day for me - so why not.
I left the house at 6:51am. Temperature a nice 12.6C, 54.7F. Beautiful clear blue sky. Birds singing, well, squawking. We have a "gulp" of magpies (honest - it's a collective noun) who have taken up residence next to the local murder of crows and they have been having rowdy conversations with each other at 5am for the past few mornings. Buggers.
After 400 yards, I encounter roadkill. This is unusual, as most wildlife keeps off the tarmac round here, except the squirrels who are simply bonkers. Today, a small bird and a hedgehog had met their ends not 10 yards apart. I considered moving them for at least a millisecond, but the impetus of the need to keep going, mixed with the yuck factor kept me sailing on by.
The rest of the run was pretty uneventful. I did feel the 1 minute breaks were necessary again, but there were only two of them (I don't count the one at the end) . I extended the circuit slightly, going the long way around one of the roads and still managed to get back home with 3 minutes still to go. So I ran on past for a minute and a half, turned round and ran back, ending just outside my driveway.
Then I checked Mr Garmin.
All 3 segments were under a 10 minute pace, so I'd run 3 whole (individual) miles.
So I feel much better about that large Indian Balti Curry I ate last night.
On other matters.
Something which made me smile. Mob Football, especially the description of Shrovetide football, if you follow the link.
Something which made me pretty mad: YelloWiki under attack from Yell.com. Big companies being nasty to little people. Grrrrrrr.
Mr Stumble.
So, I set Mr Garmin up for 3 reps of 10 minutes with a 1 minute walk interval, a couple of minutes over the normal excursion time, but it's a big day for me - so why not.
I left the house at 6:51am. Temperature a nice 12.6C, 54.7F. Beautiful clear blue sky. Birds singing, well, squawking. We have a "gulp" of magpies (honest - it's a collective noun) who have taken up residence next to the local murder of crows and they have been having rowdy conversations with each other at 5am for the past few mornings. Buggers.
After 400 yards, I encounter roadkill. This is unusual, as most wildlife keeps off the tarmac round here, except the squirrels who are simply bonkers. Today, a small bird and a hedgehog had met their ends not 10 yards apart. I considered moving them for at least a millisecond, but the impetus of the need to keep going, mixed with the yuck factor kept me sailing on by.
The rest of the run was pretty uneventful. I did feel the 1 minute breaks were necessary again, but there were only two of them (I don't count the one at the end) . I extended the circuit slightly, going the long way around one of the roads and still managed to get back home with 3 minutes still to go. So I ran on past for a minute and a half, turned round and ran back, ending just outside my driveway.
Then I checked Mr Garmin.
All 3 segments were under a 10 minute pace, so I'd run 3 whole (individual) miles.
So I feel much better about that large Indian Balti Curry I ate last night.
On other matters.Something which made me smile. Mob Football, especially the description of Shrovetide football, if you follow the link.
Something which made me pretty mad: YelloWiki under attack from Yell.com. Big companies being nasty to little people. Grrrrrrr.
Mr Stumble.
Tuesday, July 11, 2006
Ramble and Browse
Apologies for the delay in posting. This post comes courtesy of my Palm and it's portable keyboard, during the 2 hour Virgin train ride from London to the Midlands.
I've managed to keep up my 3 running sessions this week, although I had planned for 4 - events overtook me. So I ran on Monday and Thursday morning, then again Sunday morning. As promised, I increased my run time on Thursday to 8 minutes and Sunday morning again to 9 minutes, both with 1 minute walk intervals.
Sunday morning especially, I was finding that Mr Garmin chirping up to tell me to have a short break is actually starting to break the flow of running. I find that I am settling into a comfortable pattern of breathing after around 3 minutes and have to re-establish it when I start running again.
The answer is, of course, "don't stop" but, having blown out my leg all those weeks ago, I'm still cautious. I plan now to increase by a further 1 or 2 minutes with each run to get me past 15, and then 3 or 4 minutes each run to get up to 30.
Add to this the fact that I have finally caught up with every Fdip episode, I'm no longer running with my iPod. Unplugged! I think I might use it off and on over the coming weeks and see how things go, but running is a different experience when you're not wired for sound. Perhaps more
therapeutic even, as your mind is able to ramble and browse on it's own.
Mr Stumble.
Monday, July 03, 2006
"You look like you just boiled your head." ......
...... A fine example of the support and encouragement I receive from my wife on returning from my 21st 30 minute running excursion. Never one to mince her words! :)
Today was the second of my runs at a 6.5:1 ratio. This takes me to the edge of the escalator which will take me past 10 minutes very soon.
The first of these runs was on Saturday evening and it was pretty damn warm for those of us used to a comfortable 16 to 18 centagrade evening (thats about 60 -64 F in old money). Saturday was around 24C and today 25C with around 65% humidity in the evening, with daytime temperatures "rocketing" to close to 32C (just under 90F) in early afternoon.
The media are making hay on the back of our local heatwave and we have all sorts of warnings given in weather bullitins about fluids and shade as, last time this happened, we had around 2000 deaths in the UK attributed to our inability to cope with the heat, mainly amongst the elderly.
And, as we are having similar weather to Germany, you can guess one of the contributing factors being trotted out for our World Cup exit. If you can see past all the knives in the back of the England ex-manager.
The Saturday run was just at what I felt to be a comfortable rate, not really taking any notice of pace. This pace turned out to be 20 seconds faster than normal and my legs have been complaining a little since, to the point I was considering not running this evening. However, I thought I'd give it a go as my circuit has several points which allow me to shorten the distance if something goes wrong - I'd just slow the pace back and see. This evenings average pace was around 5 seconds per mile slower than normal and aside from stitch (again) achieved without pain.
I'm still trying to figure out how to program up the next run into Mr Garmin, as the numbers are probably going to get very uneven, which Mr G doesn't like. It will probably be an 8:1 split next, giving me 3 x recorded 8 minute segments plus 1 x 3 minutes, unless I just program in 4 x 8 + 1 and stop the clock when I get home. That might do it.
Mr Stumble
Today was the second of my runs at a 6.5:1 ratio. This takes me to the edge of the escalator which will take me past 10 minutes very soon.
The first of these runs was on Saturday evening and it was pretty damn warm for those of us used to a comfortable 16 to 18 centagrade evening (thats about 60 -64 F in old money). Saturday was around 24C and today 25C with around 65% humidity in the evening, with daytime temperatures "rocketing" to close to 32C (just under 90F) in early afternoon.
The media are making hay on the back of our local heatwave and we have all sorts of warnings given in weather bullitins about fluids and shade as, last time this happened, we had around 2000 deaths in the UK attributed to our inability to cope with the heat, mainly amongst the elderly.
And, as we are having similar weather to Germany, you can guess one of the contributing factors being trotted out for our World Cup exit. If you can see past all the knives in the back of the England ex-manager.
The Saturday run was just at what I felt to be a comfortable rate, not really taking any notice of pace. This pace turned out to be 20 seconds faster than normal and my legs have been complaining a little since, to the point I was considering not running this evening. However, I thought I'd give it a go as my circuit has several points which allow me to shorten the distance if something goes wrong - I'd just slow the pace back and see. This evenings average pace was around 5 seconds per mile slower than normal and aside from stitch (again) achieved without pain.
I'm still trying to figure out how to program up the next run into Mr Garmin, as the numbers are probably going to get very uneven, which Mr G doesn't like. It will probably be an 8:1 split next, giving me 3 x recorded 8 minute segments plus 1 x 3 minutes, unless I just program in 4 x 8 + 1 and stop the clock when I get home. That might do it.
Mr Stumble
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