2 Runs & A Swim

As the title would suggest the week commencing Monday 18th March saw me take back to the outdoors for a couple more runs to see how the knee is doing bisected by a single swim session.

After a week or two treadmill training it was high time I took back to the open road with that in mind I was still in rehab with the knee and didn't want to push too far, too steep or go too fast fortunately the cycle path provides and excellent training ground for this with it's smooth flat tarmac surface and multiple entries and exits it is quite easy to tailor a run to many distances.

Having been running at a steady & controlled 7.5kph on the treadmill I was conscious not to go too fast but, as any of you that run may also testify to, it isn't that easy to achieve when out and about (or at least I can't do it anyway). Setting off at what feels like a gentle steady pace I complete the first kilometer in little over 5 minutes - a considerable difference to the treadmill but I feel any slower and I will be going backwards or at least jogging on the spot! I try and back the pace off a little which is kindly helped by a gradual slope in the route to about 5:30 per kilometer. Choosing my entry point for the return leg I get on to the cycle track and begin the plod home the knee gradually becoming stiffer and a little less comfortable now slowing to almost 6min kilometers.

Eventually back home and ice pack promptly applied to a sore but not painful knee I feel optimistic about running once again.

A midweek swim of 1150m is the first in almost a fortnight and also a first for using the pull buoy to train with. As an upper body swimmer I find my legs generally just drag behind or worse kick badly and either create more drag or flare up the knee so trying the pull buoy for the first time was useful - I have discovered that I am equally as quick with the pull buoy if not quicker. Hopefully with the buoyancy it provides it replicates a wetsuit which in turn bodes well for the open water swimming.

Another road run and the stats and route are almost identical to earlier in the week - perhaps a good thing that despite the injury I can maintain the same pace albeit over a very short distance. More Physio to come and hopefully we can start upping the distance - I would really like to get 5k runs in BEFORE my triathlon season begins I'd also quite like to get back on the trails this summer too!

Road Run 22.03.2014

Do I get a discount for introducing new members?

Well it's been a little while since the last post so I thought I'd best show willing and update the blog with some more fun and frolicks!

Since my last jaunt out on the bike I have recruited another victim, fool, idiot, candidate into the cycling malarky. A keen MTB rider already and keen to get fit for this years Manx GP it didn't take too much persuasion to get him on the loaned Fuji that has been discussed in earlier posts, plus it was also going to act as useful measuring purpose whilst searching for his very own steed. I felt it only fair to fore warn him of the pitfalls of the Fuji and the saddle situation with road bikes - although to be honest he probably wouldn't have offered me the same courtesy! So bright(ish) and breezy one Sunday morning we head off down my usual haunt of the cycle track to town and back. Due to the 'worn' status of some of the Fuji components and the fact it was his first outing we weren't going to set any land speed records any time soon so I decided to use the session as a high cadence training session.

17k later in just under an hour it was fair to say that poor Col was, well, err, let's just say he was feeling the burn! Having successfully tried out the road cycling malarkey he seemed sworn on getting one but was a little wary of the sizing guides offered by different manufacturers and was feeling a little overstretched by the Fuji (which to be fair was loaned to me from a 6'+ colleague). A quick bike swap and he felt instantly more comfortable on the Cannondale - at least he now knows what size frame to look for!

With the rest of our Sundays to get on with we went our separate ways for the day. Monday rolled around and was our usual squash encounter - I wish there was a better word for it because what we do isn't actually squash. A quick chat about eBay searches for bikes and the like and Col unveils his magnificent story of how the ride out has hampered his day - mostly whilst having to straddle scaffolding throughout the day oh how I chortled as he winced his way about the squash court that night!!

Inspiration, Physio & The Tin Man

Given the last few weeks have been very slow training wise after the first bout of physio I feel pleased with the little progress (or lack of regress) that has occurred  - a reasonable cycle distance, a relatively pain free run and back to my former times in the pool.

This weekend saw a visit to the Bike & Triathlon show at the Manchester Central Convention Centre. A great variety of things to do, see and of course buy ranging from a few quid on discounted items all the way up to the top end - no not the £7-10k full carbon race bikes but the £20k endless pools that were being demonstrated. The first thing we saw almost upon arrival was the demonstration in one of these pools (which by the way would be a lovely addition to the back garden!). From what I can gather the guy in the wet stuff was a regular punter who happened to have signed up. The demonstration went through training techniques, drills, intervals and of course showcased some of the items available to buy!

The interesting, but not surprising, piece of information to come from the demo is that I train badly. That isn't to say I have poor technique (although I know I do) or anything but more the fact most people get in the pool swim back and forth jump out and think they've had a good session. The coach went in to explaining the longer you swim/train the more fatigued you become and the more likely poor form is likely to creep in - obvious really when you step back and consider it. He then followed up with examples of drills and interval sets that can be done of 100m distances with short breaks before the next set all the while showcasing the features of the endless pool - just in case you had a spare £20k in your sky rocket! It, along with a couple of tips form the Smooth Swim stand, were probably the highlights of training info I took away. Other interesting stands include the Girona Training Camp stand offering training camp holidays in Girona surprisingly but it is something I hadn't thought about before and may be an idea for the future should I step up distances as they cater for all abilities.

Definitely Not!!!

Anyway, after a day looking at all the latest and wonderful products I wasn't feeling particularly Ironman* about it all and more Tin Man at the prospect of the training involved to be any good at any distance.

More than likely!

So as the day wrapped up and a couple of items added to my goody back off for some tea and a well earned sit down before Sunday rolled around and I'd be back out training.

All looked well for a brick session on Sunday the pool was open, the bike was good and my legs were OK after a day wandering about. Then I started thinking about trying to blat out a good swim in a 15m family pool so that idea got crossed off and I resorted to a true brick of bike/run. A quick ride out to Hornby Pool and back and I was really pushing on the way out with the wind behind me, unfortunately I pushed too hard and the way back into the wind was definitely hard work. Upon return home I jumped off the bike and could barely walk so rather than risk injury I called it quits and settled for the good hard ride.

Hornby Pool 9.3.2014

With the ride out of the way time to undo any good with an afternoon watching England beat the Welsh in the RBS 6 Nations!

Tuesday - a visit back to The Lancaster Physiotherapy Clinic to check my progress. The good news is that as most of the pain has gone some trigger point haven't re-knotted. So after 30mins of glute & Piriformis trigger release I'm let loose back to the world of training again with yet more stretching and strength work to do - hopefully though I can get it all boxed off before my next visit and return to getting 5k runs in. My only worry about hte upcoming Tri Events is not being able to complete them due to the run portion causing pain but like I say hopefully <crosses fingers, toes, legs & eyes> the physio will do its job and I can tape on the day to help.


*I have nor I doubt ever been in any way, shape or form been under the mis-guided notion that I will or can train to the level to compete in Iron Distance Triathlons

Contrary to a previous post, apparently I am cyclist

Despite my previous posting stating adamantly that I am not a cyclist it turns out I may be. Since the last post the new push bike was just sat in the garage looking shiny and new so I thought it high time to give it an outing to get rid of the newness and bed it in a little. Just a quick outing on my own up to Hornby Pool (you can see the data here) to get used to the riding position and cycling on the road and was relatively enjoyable. However, the 16km ride just didn't seem worth it on the road bike - it's not a bad little distance on the MTB up and down the track & trail but on the road just wasn't far enough.

A quick message via Facebook to an old school buddy who is now into cycling and before you know it a nice little route is planned and a date set - GULP. Around rolls the aforementioned date so I set off to the rendez-vous point of Slyne Lodge, now for those of you in the know the Slyne Road via Bottomdales from Caton isn't too far in fact it's about 5miles, however I severely underestimated the elevations. Due to meet at 9.30 I set off at 9:15 leaving it a tad late I hear you cry - I manage to rock up at Slyne Lodge just after 9.30 not too bad I think and I'm first here! Doug rocks up shortly after and we discuss where to head ad set off down the A6 with Arnside in sight.

The A6 was nice and vaguely flat until we turned off through Carnforth and embarked on the rural section through Millhead and and old favourite haunt of Warton past the site of the infamous Warton Grange (D.O.A for those in the know!!). Off out on some climbs, and some more climbs and then another climb through

Silverdale until we end up on the sunny promenade at Arnside for a well deserved break. A great view and some memories of growing up along with some fluid intake!

Stage 1 - Home to Arnside

Refuelled and ready for the off down the road we head through Sandside and toward Milnthorpe. As we head toward the crossroads in Milnthorpe a quick discussion is taken as to where else we could head on the way home but we decide to just suck it and see - and thank god we did! You know how you have in your memory what you THINK a road is like - well the A6 back from Milnthorpe to Carnforth isn't just as flat as I recall - man was that hard work. With my legs now failing fast and my ass not to far behind the decision is taken to plough on back to the Millennium Bridge where we can part and go our separate ways. This A6 just keeps going and going and going until we eventually get back to Lancaster and our next stop for a well earned breather.

Stage 2 - Arnside to Millennium Bridge

Having stopped for a quick chat and plans of our next ride and should we go further, hillier, flatter etc we soon decide to head home to get on with the rest of our day off. The prospect of heading down the all to familiar cycle path and its smooth flat surface to home is one I was looking forward too until, that is, I set off. I have absolutely nothing left in my legs and the seemingly easy task of getting home has turned into an epic battle of me against my body. Through nothing other than sheer willpower I soon return home aching and sweaty but proper chuffed with the mornings achievements. Considering I'm not a cyclist I have just done a 30 odd mile round trip to Arnside which when sat on the sofa contemplating seems like a ridiculous thing to do! Lets hope I can stick with this and get some miles in now the days are turning and the weather is on it's way!

Stage 3 - Millennium Bridge to Home

In other news the running is progressing slowly and steadily and I have made a return to the wet stuff and am already back at my previous 400m race pace despite only 2 sessions - lets hope the knee continues to behave and I can start bricking again - 50days and counting until Ribby Hall!

The road to recovery

Since the last entry not much has changed still cycling to rehab the knee, still stretching, bending and strengthening the various muscles involved in the injury. On the upside after a visit to the The Lancaster Physio and some very painful processes I am now allowed to start running again, although only a 1k a time every other day at least it is a start and I can build from there.

After a brief biomechanical assessment which mostly involved watching me do squats and single-leg squats I was asked:

"Why so you think you can't get any lower?" to which I replied

"Probably the gut resting on my knees!"

Apparently it isn't though (hoorah!!) it all stems from an issue with my ankle - which when casting my mind back I did sprain very badly about 18months ago. So onwards with some more testing, a bit of pushing and pulling and the verdict is my knee as a joint is spot on (more hoorahs!) apart from an inflamed patella tendon which I was aware of and that should calm down once everything is sorted.

X Marks the Spot - Gluteus Minimus

Now the painful bit, according to top people who are in the know about these things I had 2 very tight and knotty trigger points which are the root cause of my ITB pain. To release these you essentially have to push through the knot in the muscle - oh how nice and pain free I hear you murmur between yourselves - wrong. The 1st of 2 trigger points was for my Gluteus Minimus or little muscle in the bum - some very precise pressure exerted through some thumb tips into a muscle which a first hurts like hell but as the knot disperses fades away until you are just left with some guys thumb in your lower back. The 2nd, however, was a very different story. The

"Place Elbow Here"

Tensor Fascia Latae (TFL) is on the front of your hip and to access the trigger point we decided (I say we I had no part to play in any decision) to use an elbow and all the resulting power that can be exerted. Now, where the 1st one hurt this one was much worse but the result a much more satisfying release.

After the relief had worn away and I was back in the land of the living a few words of wisdom were imparted along with some more exercises to continue with and off I went. A massive thanks to Brett @ The Lancaster Physio Centre although I doubt that will be the last I see of him!!

Since the last post & the treatment not much to report training wise just a few cycles but more importantly 2 runs - like I said only short at 1.25 but relatively pain free and a starting point to base my training from.

Relentless Rehab

Its now almost a week since my cortisone was strategically placed in my knee and what a frustrating week its been - I've missed out on climbing work, I've missed out on running/swimming/cycling so I resorted to the weights bench.

Being a little rusty (me not the weights) I reverted back to some lightweight exercises to improve my form and try and stay injury free whilst also trying to make it beneficial for my return to the pool. I never really feel I'm getting anywhere with light lifting but I stuck to it and remained injury free - I also ached the day after so it can't have been too bad!

Whilst having the week off from exercise it was Amy's birthday over the weekend too, sadly I couldn't participate in the ice skating but I did make up for it a Pizza Hut later on and with the cake too!! I now definitely need to get back to some exercising if not for the upcoming events but to get shut of pizza and chocolate cake <insert sound of Homer Simpson drooling!>

A rare Monday off today so a little jaunt on the bike to town and back resulting in a stiff knee upon return despite taking it super easy (see the numbers below). Maybe a couple of light swims this week before returning to the running and even then it will be light and short all the while maintaining a regime of glute and hip strengthening to hopefully sort this out!

In other news the new steed arrived this week and is marvellous - just need the weather and knee to be right to give it a go!!

Anyone for pain?

Well after my last post I was fairly confident of being back on the road to regular running - the knee felt good, relatively pain free and a PB to boot!

Not wanting to push my luck I rested a few days before doing anything else, got back to the pool and completed another leisurely mile swim. Further rest until the following Sunday and back out on the open road again, well for about mile before it all came crashing down around me. I had to limp myself home in the most pain I've been in since October. Sore, devastated & frustrated (hence having no interest in posting for so long!)

A further visit to the docs as I'm now in more pain all over the knee and it transpires I have patellofemoral pain - basically another ligament is shot. More stretches, more exercises and still I wait for the injection.

You too could look like a real athlete!

Various guises of kinesio taping have tried and partially succeeded in relieving some pain but enough is enough!! The doc advised some lightweight cycling wouldn't hurt - low/mid gearing, high cadence should reduce any pressure on the knee.

So after a week of no exercise whatsoever I managed to drag myself back to the squash court (and win a game!) on Monday, get out on the bike for 18k on Tuesday - it didn't break any records but felt good to be back and tonight complete 3 sets of 400m back in the pool tonight. Whilst this may seem fairly trivial it does feel like I am on the road back, the injection is due next week so I'll by nil by foot again while that kicks in all the while continuing stretching & strengthening as well as investigating the possibility of some physio/bio-mechanical testing to find the root cause of the frustration then progressing to some more gait analysis all in the hope of future prevention from ever having the ITB pain again - trust me you do not want to know.

Mile Swim 15.01.2014 - 400m Sets 17.01.2014

High Cadence Bike 28.01.2014 - 400m Sets 29.01.2014

In other news the new steed could shortly be on the way and I have already eyed up some short circuit bike racing too - what's the worst that could happen ;-)