The physio and the gym class

I'd managed to get an appointment at the physio just before the runners' circuit class which saved a lot of travelling around. The physio was quite positive which was good to hear. Hopefully it was all true rather than just said to bolster my spirit. The keys points as I recall are:

• There doesn't seem to be any tears, dislocations or fractures in my right foot after its impact with the stone
• The sole of the right foot is probably bruised internally and that could easily take another month to heal
• A dodgy right foot could have added load to the left leg due to a gait alteration
• Try to run 'normally'
• The tendons of the left knee are a little inflammed but not badly
• Tension in the posterior of my leg (hamstrings) will aggravate the condition

All in all I'm probably experiencing the result of some overtraining as:

• This is the first time that I've done 40km weeks consecutively - trend now broken!
• My long runs are 2x my faster midweek runs, that is possibly too much, say 1.5x

The outcome is:

• Continue rollering and physio sessions to minimise tension
• Practice a very awkward squat with tensed quadriceps, 10x twice daily
• Avoid long downhill runs for a while
• Try building up, perhaps 2km further twice a week
• Don't press for speed and distance
• Cardiovscular systems adapt faster than middle aged connective tissues

The circuit was OK; I was aware of the left knee tendons in squats and lunges and had to do less than I might have done for fear of strain and pain. It feels like a control issue and the tensed squat is supposed to train for that.

Starting again, again

Once again I'm back to sub 3km jogs around the block at  6min/km pace. At least it went OK with only a vague awareness of my knee. I still wonder if the problem is due to the foot incident on Stanage a few weeks ago, it'll be interesting to hear what the physio thinks tomorrow.

Pairs of lengths

Last week I proved to myself that I could manage four 33 yard lengths in quick succession, even if the style was scrappy and I took a few big breaths at each turning point. So this week, having loosened up a bit, I worked to do most of my lengths as pairs, albeit with slight extra breaths sometimes. The trick was to go steadily and force myself to slow down as I feel breathless, not to make a hasty dash for the end as panic set in. That might be an advance on a few weeks ago as I now only do bilateral breathing. That aspect has gone from forced to habitual without me really knowing when the transition occurred.

Forced to walk!

The plan to spread distance between days hasn't worked out very well although I have done detours on my walk home form work to various shops which will have added mileage.

This morning I set off to do the Round Walk in reverse and made a really good start, steady and consistent with only minor niggles from my knee. However around half way round, in Lady's Spring Wood the niggle became pain and running was not sensible. I chose to walk home rather than complete the circuit walking as I was getting cold and even walking was uncomfortable. I tired a few jogs but after only a few steps decided I couldn't do it. As I approached home the discomfort seemed to fade away and the rollering and stretching wasn't painful.

I can't believe anything is torn as a range of movement isn't painful; perhaps just another odd spasm, I certainly hope so. I'm seeing the physio early next week so hopefully I'll be told that nothing is damaged and the tight things forced to relax.

Cruising

While 'the knee' seems to have made a very minor come back I thought it sensible to try to spread the week's distance between days rather then load it into the saturday Long Run. This evening therefore I extended the Dore road run up towards Totley before ascending to Hathersage Road. I also made an effort to go at a very steady pace which meant that I was slow on the Strava segments but a 5:03min/km over 15km was a good outcome and resulted in a 15km Best Effort award.

A bit of competition

This evening I made a point of trying 'bear claw' hands and making slightly slower progress together with more prolonged expiration. I can't say that I noticed any speed or efficiency improvement from slightly spread fingers but going a little more slowly was essential to join lengths together. I did a couple of pairs (I was at that stage a few weeks back!) but managed 4 in quick succession in response to a little challenge. I'm sure that technique was lost a little but it was good to see that I could manage a bit more continuous swimming than  I thought I could. I wonder if it can be repeated?

Legs with niggles

All of this week I've had niggling pains in my legs. Last weekend I upset my right foot, at Wednesday's circuit ligaments around my left knee were a spot sore and the long term tight left hamstring reappeared. All at a rather low level but irritating just as I felt I was getting stronger. On that basis I decided that I wouldn't strive to reach 200km by yesterday and that today's run should be relatively modest.

My plan was to do the Blacka Moor half marathon route so that I was never too far from home and add on a little extension if all was well. I also committed to not worrying about pace.

It was a sunny spring morning

 I added on a short stretch across an extra section of moorland that lead me to Foxhouse where I decided, as things seemed OK, to add a short extension (1.5km) and an additional ascent (60m that felt like a lot more). From Houndkirk Road the view was stunning, as a little mist had settled in the valleys forming gradients of shade.

As usual I turned up towards Oxstones where the frost was still evident.

From there it was all very nearly all downhill to home. I could feel the left knee when I flexed it and I wonder if squats at circuits aggravated a bit of soreness from the previous long run. The delicate foot was OK throughout and I'll have to leave that body part out of any excuses now!

As I'd stopped to take a few photos and not rushed I was very pleased to have a moving pace of  5:50min/km and 6:02 as a door-to-door pace.