How annoying!

It almost seems unbelievable that a few weeks after committing to an event and feeling physically capable I'm injured. This pattern is becoming a habit. After saturday's run I felt fine but on Tuesday I had a few twinges just after leaving home. I nearly turned back but the problem went away so I put it down to a bit of stiffness and carried on. I was quite happy with my performance.

On Wednesday I was a bit stiff walking to work but when I tried to run to circuits the twinge reappeared. I went by car an it was fine for squats and small lunges. This morning I was fine going into work but by the time I'd been up and down stairs many times it was sore.

So what is 'it'? It seems very similar to last year (indeed very close to a calendar year!) in that threes soreness in the insertion of the left quadriceps in a spot that is especially sensitive to running. Perhaps the slightly longer week was too much, but oddly it was a week where I tried really hard to do a gently long run.

Unlike last year I'm going to lay off running totally until the knee feels a lot better. Last time there was a 2 month period between the upset and really committing to recovery. Indeed during that time I was pushing on and achieved a 5 minute/km 15km run one month after having to stop.

As well as rest I'll put Ibuprofen gel on the knee when I remember and I've a physio appointment booked for early next week. That was in my diary already as a regular maintenance visit. I've only a few weeks to the event and it seems unlikely I'll be OK. The focus will have to be on recovery rather than training. Perhaps it is achievable in view of last year's interrupted recovery?

Round walk again

I was keen to do just over 25km today before I start a slow taper into the 50km ultra. I haven't been above 25km since last November although there have been a number of runs over 20km. As much as anything I needed mentally to do it. However I was very aware that I mustn't overdo it as my knees are delicate (I think the combination of runs and using them in circuits) and I don't want an injury to develop. So I disciplined myself to monitor my heart rate carefully and stay below 140bpm. A proper long sow run. I left the house very gently, but as I've seen before, the first easy run, especially if it's downhill, set my heart racing. I had hoped to do this and take walk breaks over5 to 6 minutes but I couldn't cope with the thinking, and I would have had to think, as my Garmin 110 doesn't display heart rate and time together. Of course, to limit my heart rate I was walking any obvious ascents anyway.

It does appear though that I achieved my goal for 90% of the time and I can account for a few minutes of the intense activity as 'settling down time'. Even though today was a slow training run it puts me on course to do the 50km in under 6 hours which is a key goal. I certainly could have worked harder and did have more to give when I got home. Moreover the Round Walk 'and a bit' has 600m of ascent and descent. The strange thing is that the run didn't feel especially easy whilst out, or now, a few hours later. Hopefully it won't have been too stressful to my body.

Be seen

Unlike some runners I don't usually wear fluor-everything when I go out. After all, I don't when I walk home, so why would I when running? I've lost a few snap-on reflective ankle bands over the years and a while ago made a cycle lamp into a running light. That hasn't had much use recently as I've stopped using a waist bag as I thought it irritated my stomach and it won't fit my ultraist very well.

Today I got a Nathan strobe in the post, it's not as bright as I'd thought it might be but the clip system looks as though it'll hold the lamp in place.

Image from Nathan

The battery (two coin cells) is supposed to have a 100hour life but as it was flashing as I opened the post bag it might be half dead already!

So far, so good

Well, as yet, my entry to an event hasn't jinxed my progress. In the previous 2 years my entry, or even  the thought of one, sent my legs into a state of failure. Now they are just not quite right all the time and now I'm hoping they'll stay that way!

On Tuesday I ran a typical road loop and made a bit of effort. It was clearly slower than  a year ago when I felt strong. Now I know of course that was an illusion as I had to cut back dramatically a little later. There is progress in my year-long (gosh, so long?) recovery as at yesterday's circuit I was fine doing some squats, lunges and even a few single leg squats. They weren't an option 6 months ago. I'm shocked how slow recovery has been. Would it have been quicker if I'd rested more?

I've stumped up the cash for Strava Premium too. I'm not sure it's good value but so far I have liked the heart rate and pace summary data as that is showing that I'm not really taking things as easy as I have thought. Nor am I doing much that is intense. Too much in the middle as considered a year ago. In fairness, I'm probably only just regaining the strength around my knees to push hard but that will have to come soon. Not until after my event though.

I have risked a trip to the chiropodist today as some spots of hard skin were cracking or pushing into my foot. It felt advisable to get rid of those but I have a slight fear that my feet my now be a little too soft. I've a few weeks for them to settle in yet.

Run and cake

This morning's short and thus not long run went fine. There was still some ice at low levels and snow above Houndkirk Road which added difficulty so I was pleased to just pull in a 6 minute/km pace. As last weekend, there were more runners out than usual, perhaps the snow attracts people?

In the afternoon I set to baking and made another batch of beetroot cakes. It's a little fiddly and results in may parts of the food processor needing to be washed, but they are a great colour.

Circuit success

Yesterday evening's circuit was quite a success. Some squats, lunges and even some single leg squats with fitball. I can even walk today without pain so things are clearly improving. The left knee isn't perfect, especially with loads slightly lateral, and there's a spot of patellar soreness. Definite progress.

A bit idle

This is a relative rest week but that doesn't mean do nothing. This evening though I came home with the best of intentions but didn't manage to get back outside. The ice and general slipperiness of the pavements on this side of the city seemed too hazardous. At least I'd walked up 17 floors of the Royal Hallmashire Hospital this morning on my way to a job.