Again and again

gerard_65 · 11-03-2013 10:56PM #1

I'm back!
After farting about for months I need to get some discipline back to my running. Excuses like - "its too cold, its raining, I'm too tired, too busy, hungover, etc.." have all been used.
I'm very much starting over again as I really gotten out of shape, so hopefully keeping a log will help. No targets yet, just want to get fit again.
My first race in weeks was the Marley Parkrun on Saturday and I actually enjoyed it but 21:07 shows how far I've fallen - last September I ran 18:55 for 5k:eek:
So here we go:
Monday 11th March.
5 mile in 42mins. Avg 8:24.
Fooking freezing. Gloves, hat, jacket and a new pair on tights (7.99 in lidl). First time ever wearing tights (well maybe not, but lets not go there - I was confused at the time). Over to Bushy- a couple of laps and home.
My first proper run in months, the 3 mile jogs up to now don't count as proper runs.

BeepBeep67 · 11-03-2013 10:59PM

Good to see you back - keep it steady!

gerard_65 · 11-03-2013 11:06PM

https://www.youtube.com/watch?v=tBQ0_9IFzU0

TRR · 11-03-2013 11:53PM

Like a bad smell

that is all

gerard_65 · 12-03-2013 05:59PM

Tues 12th March
5.03mls in 41:57. Avg 8:21.
Same as yesterday but clockwise this time. Crappy dull, cold day. I don't like the cold. Listening to 'Stop making sense', forgotten how good this album is.

gerard_65 · 13-03-2013 05:33PM

Wed 13th March
4.97mls in 42:08. Avg 8:29.
Same route as Monday. It got fairly warm when the sun came out, was wearing too many layers. T-shirt and shorts would have done.

gerard_65 · 14-03-2013 05:24PM

Thurs 14th March
5.07mls in 45:59. Avg 9:05.
Tuesdays route. Awful run. Tired, leaden legs. Four days in a row may have been too much

gerard_65 · 16-03-2013 02:56PM

Sat 16th March
3.12mls in 26:36. Avg 8:31.
Took yesterday off and gave the parkrun a miss this morning. Was going well until calf pain stopped me in my tracks. The pain is in the lower calf, something similar happen a couple of months ago a only took five days to heal, so I'm hoping its only a minor tendon strain and not a muscle tear.

gerard_65 · 23-03-2013 05:34PM

Sat 23rd March
3.61mls in 31:41. Avg 8:47.
First run in a week. Calf was fine but after investigation I think it will continue to be a problem if I don't keep my runs short and easy for a while. Will need to start doing heal drops and raises for it.

gerard_65 · 24-03-2013 07:39PM

Sun 24th March
3.64mls in 31:04. Avg 8:33.
Freezing cold in a strong easterly wind.

gerard_65 · 06-04-2013 08:08PM

Sat 6th April
Well that comeback didn't last long. Injuries and more injuries. Looks like my only option is to start back on a C25K type program in a couple of weeks and very slowly build the calf back up along with stretching and foam rolling. So my Saturday mornings will be spent in Marley Park wearing a hi-vis jacket, for the foreseeable future, instead of long runs up to the hellfire club.

theboyblunder · 07-04-2013 05:18PM

Hard luck. Dont give up though! Slow and steady will get you back to your best and the parkrun volunteering will keep you motivated.

gerard_65 · 21-04-2013 05:34PM

Thurs 11th April - Sun 21 April
The rehabilitation has started. Started with a run/jog of 1min/1min. A little bit extra each day. 5 mile continuous jog today. Plenty of stretching and foam rolling. So far so good;)
Had a rush of blood to the head today while watching the London marathon and entered the Dublin city marathon. Nothing like handing over lots of money to focus the training:cool:

gerard_65 · 23-04-2013 09:08PM

It had to happen, paid my entrance fee for the DCM on Sunday and the calf pops again this evening. The exact same injury that has kept recurring for months now. Not too sure if I'll continue trying to run anymore. Maybe the body has had enough.:(

professore · 23-04-2013 09:15PM

Do you have flat feet by any chance? I have chronically flat feet - extra bone in my foot - long story - and used to always get that injury before I got orthotics. Now it never gives problems.

theboyblunder · 23-04-2013 09:39PM

gerard_65 wrote: »

It had to happen, paid my entrance fee for the DCM on Sunday and the calf pops again this evening. The exact same injury that has kept recurring for months now. Not too sure if I'll continue trying to run anymore. Maybe the body has had enough.:(

Ahh crap. Dont give up though. I doubt your calves have had enough...not the same as knees or joints etc. Maybe a good physio. The one I went to last time was very good. Recommended by a few on here. Drop me a pm if needs be.

Plenty of time before the race.

gerard_65 · 23-04-2013 09:40PM

Its not that, had gait analysis a few times. Its a shortening of my left calf, properly due to age, wear and tear. I've been stretching foam rolling a lot but its not helping.

gerard_65 · 23-04-2013 09:42PM

theboyblunder wrote: »

Ahh crap. Dont give up though. I doubt your calves have had enough...not the same as knees or joints etc. Maybe a good physio. The one I went to last time was very good. Recommended by a few on here. Drop me a pm if needs be.

Plenty of time before the race.

Been to two physio's in the last couple of months, recommended, but no joy.

jcsmum · 24-04-2013 09:31AM

Really sorry to hear that G.

shels4ever · 24-04-2013 09:49AM

Sorry to hear that. I feel your pain. To be honest I though I'd be posting that on my log before you this time.

TRR · 24-04-2013 09:58AM

gerard_65 wrote: »

Sat 6th April
So my Saturday mornings will be spent in Marley Park wearing a hi-vis jacket, for the foreseeable future, instead of long runs up to the hellfire club.

I know you didn't manage to get to the hellfire club recently but running on hills won't do the calf any favors. Have you been running any hills at all lately? I'd try find the flattest area around you and start back there again

BobMac104 · 24-04-2013 11:11AM

If you are in the mood for trying something different here is my own 2c.
Try walking around at home more without shoes on. the lack of any heel lift from your shoes will gently elongate the muscles in your lower leg.
Also (again just a suggestion) get a pair of minimal shoes for work and walking around everyday. This should further help to slowly stregthen and elongate you calfs and tendons. Wearing no shoes at home wont cost you anything and a pair of shoes such as the Merrell trail gloves wont be too much more than a single physio session. IN the begining your calfs and feet will be tired from walking around in them but in a few weeks they adapt.
Worth a shot if you have exhausted all the traditional routes.
Best of luck

gerard_65 · 24-04-2013 06:12PM

TRR wrote: »

I know you didn't manage to get to the hellfire club recently but running on hills won't do the calf any favors. Have you been running any hills at all lately? I'd try find the flattest area around you and start back there again

It went on a small but steep hill in bushy, I only realised when I came to it on my lap, but said f*** it and went up it. Its a hill which your up on your toes. I should have kept to the football pitches.
I'm going to give it one more go, but this time stretch out the rehab. I'm ditching the track season and focusing 100% on the DCM. This will stop me rushing things.

gerard_65 · 24-04-2013 06:16PM

BobMac104 wrote: »

If you are in the mood for trying something different here is my own 2c.
Try walking around at home more without shoes on. the lack of any heel lift from your shoes will gently elongate the muscles in your lower leg.
Also (again just a suggestion) get a pair of minimal shoes for work and walking around everyday. This should further help to slowly stregthen and elongate you calfs and tendons. Wearing no shoes at home wont cost you anything and a pair of shoes such as the Merrell trail gloves wont be too much more than a single physio session. IN the begining your calfs and feet will be tired from walking around in them but in a few weeks they adapt.
Worth a shot if you have exhausted all the traditional routes.
Best of luck

I've been doing this for a while now. I always wear very low heal runners during the day(nike I bought but had no support for running in) and house slippers at home.
I got a good rehab program today so as soon as the calf begins to heal I'll give it a go.

gerard_65 · 19-05-2013 09:45PM

Week 13th May - 19th May
Wk 1 - DCM
Mon: 30 mins - 5min jog, 1min walk
Tues: 45 mins - 5min jog, 1min walk
Wed: 45 mins - 5min jog, 1min walk
Thur: 50 mins - 5min jog, 1min walk
Fri: 30 mins - 5min jog, 1min walk
Sat: 60 mins - 5min jog, 1min walk
Sun: 45 mins - 5min jog, 1min walk

The long road back has begun again. This time with more patience. I've been advised a jog/walk routine is the only way the strengthen the calf, along with gentle stretching and foam rolling. Another two weeks on the jog/walk program and then I can try continuous jogging.
This week was the first week of a Lydiard 24 week marathon program (without the walking bits, but at this stage that doesn't matter).

gerard_65 · 26-05-2013 07:01PM

Week 20th May - 26th May
Wk 2 - DCM
Mon: 40 mins - 5min jog, 1min walk
Tues: 55 mins - 8min jog, 1min walk
Wed: 40 mins - 8min jog, 1min walk
Thur: Rest
Fri: 45mins - 10min jog, 1min walk
Sat: 60 mins - 10min jog, 1min walk
Sun: 45 mins - 15min jog, 1min walk

Week two put to bed. Calf still holding up. One more week of the jog/walk routine.

gerard_65 · 02-06-2013 07:32PM

Week 27th May - 02th June
Wk 3 - DCM
Mon: 30 mins - 15min jog, 1min walk
Tues: 50 mins - 15min jog, 1min walk
Wed: 40 mins - 20min jog, 1min walk
Thur: Rest
Fri: 50mins - 25min jog, 1min walk
Sat: Rest
Sun: 30mins.

First continuous run today. Still not very confident about the calf. I spend most of the run analyzing every twinge from my calf. See how next week goes.

gerard_65 · 09-06-2013 05:36PM

Week 3rd June - 09th June
Wk 4 - DCM
Mon: Rest
Tues: 3.63mls
Wed: 3.4mls
Thur: 3.55mls
Fri: 3.43mls
Sat: 4.16mls
Sun: Rest.

First full week of continuous running. Two scares on Thursday and Friday. Felt a twinge in my calf and stopped to walk a short distance. Didn't turn out to be anything but I'm paranoid the calf is going to pop again. I've changed my plan to the schedule in the Irish Runner. Lydiard would have had me bounding up and down hills in a couple of weeks and the Irish Runner schedule has more rest days. At this stage I'd be happy to just get around in one piece.

shels4ever · 09-06-2013 05:41PM

gerard_65 wrote: »

Week 3rd June - 09th June
Wk 4 - DCM
Mon: Rest
Tues: 3.63mls
Wed: 3.4mls
Thur: 3.55mls
Fri: 3.43mls
Sat: 4.16mls
Sun: Rest.

First full week of continuous running. Two scares on Thursday and Friday. Felt a twinge in my calf and stopped to walk a short distance. Didn't turn out to be anything but I'm paranoid the calf is going to pop again. I've changed my plan to the schedule in the Irish Runner. Lydiard would have had me bounding up and down hills in a couple of weeks and the Irish Runner schedule has more rest days. At this stage I'd be happy to just get around in one piece.

Glad to see you back, i would 100% keep away from those hill bounds. Had a calf scare myself the other days, some hao managed to flick a twig up the sent a shooting pain into my calf. Was very happy to see a nice scratch on the back of the calf.

gerard_65 · 16-06-2013 05:57PM

Week 10th June - 16th June
Wk 5 - DCM
Mon: 3.61mls
Tues: 4.22mls
Wed: 4.45mls
Thur: Rest
Fri: Rest
Sat: 3.44mls, 1 easy, 1 brisk, 1 easy.
Sun: 6.23

Survived another week. Yesterday was a big test for the calf. Didn't have any time in mind, just run it faster than usual. Surprised to see 6:53 pace, long time since I ran that fast. No problem from the calf. Legs fine, breathing poor.
Fecked today, pints last night may have had something to do with it. But plodded my way through. Longest run in months.

gerard_65 · 23-06-2013 01:48PM

Week 17th June - 23rd June
Wk 6 - DCM
Mon: Rest
Tues: 3.99mls
Wed: 3.43mls
Thur: 4.30
Fri: 3.44mls, 1 easy, 1 brisk, 1 easy.
Sat: 6.15mls.
Sun: Rest

Legs felt heavy this week. Life stress. Fridays 'fast' mile was 6:53, exact same as last week but had a stiff breeze for half the lap this week. A bit more mileage next week. The schedule takes in the Irish Runner 5 mile next Saturday which I'm not doing so might do the parkrun and do a my long run during the week.

Again and again

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