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.
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5 comments:
This is most disappointing. Is there a sports medicine or sports minded orthopedic guy in that fabulous medical system of yours that you can see? There may be something deeper going on here. You weren’t doing anything too stressful as you described the situation.
Phil,
I think that this is simply a case of a not-so-old injury continuing to haunt me. Although my general fitness is improving through activities thus far, I'm still out of condition from years of under activity.
I've a fair idea of our medical system here - my dad was a hospital consultant - and they would just look at the history, see a single re-occurrence and prescribe rest and anti-inflammatory.
If it continues to re-occur, that would indicate a deeper problem and I'd get a referral off the back of that.
I've been thinking about what's happened. What was different aside from the route.
1) I was running in the evening rather than the morning.
2) I had spent an extra 2 or 3 minutes stretching before I ran.
3) I was running mainly on pavements rather than in the street, pavements providing much less shock absorption, having ironworks and general un-evenness because of driveway access.
4) This week had only had 2 runs rather than 3.
There are probably several factors combining which caused this. I think I need to concentrate on RICE and anti-inflammatory, leave 7 days from when I can no longer feel the injury to when I start up again, and then kick off at 8:1. And stay with my original route! And just run in the morning.
If it does happen again as I continue training, then I'll certainly go for a professional opinion - hey that's what medical insurance is for!
Mr Stumble
You also might want to read up on the value of stretching before you run. I don't recommend it. Most of the running literature I've read (from big name guys such as Jeff Galloway), don't recommend stretching before running. Instead, they recommend stretching only when your muscles have had a chance to warm up. This is, of course, the exact opposite of what I was trained to do when I was younger, but it seems to work for me. I stretch 3 or 4 times a week, but I do it apart from my running schedule; usually at night.
I do; however, always warm up and cool down. On easy runs, I warm up by walking 4 or 5 minutes and cool down by walking 5 to 10 minutes (depending on how far I've run). For intervals or speed work, I walk 5 minutes and then jog for a mile or so. Before short races, I walk for 5 minutes and jog 2 to 3 miles. It is these light workouts that get your muscles warmed up and ready to go.
I hope you recover quickly
Phil
I think the whole subject of stretching prior to running is unclear, especially to the beginner as there are conflicting statements.
I was also taught to stretch before any physical activity, which is why I've continued to do so. I've probably stretched less than I thought I should, and so this has probably been better for me, well up until yesterday.
This URL "How to stretch" seems like a fairly balanced resource. http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_toc.html
It indicates that before static stretching, you should warm up with an activity close to the workout activity.
Perhaps what I'll do when I restart is walk to the end of the road - about 4 minutes, stretch a bit, workout for 30 minutes, finishing at the end of the road, and walk back home again.
Andy
You've got more heart than another runner I know. Best of luck with your recovery. In the mean time I'll do a little reading on calf injuries. I have a non-blogging running friend (yes ... believe it or not, not every runner has a blog ... yet) with the same problem.
Keep us posted on your recovery as well as anyone of your travels. I've been to England more times than I can count and I never saw anything like the pictures you've posted. I realize that "the grass is always greener on the otherside of the fence", but at least you have grass.
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