Morning all, Aussie here reporting in from Finland today.
Just to let you know that I'm on an extended rest break since my 12K on Sunday. As some of you know my ankle was playing up after Friday's interval fun and although it was okay on the longer run on Sunday it started to twinge a bit from about 10K...
Well - it has been sore since then and is slowly getting better... BUT I'm not going to be running on it for at LEAST another 24 hours... with a 10K race on Sunday I'm really worried I might still be out of action but I'm hoping extended rest will work... Each day it gets less painful so that's a good sign I'm sure!
In other news, I passed my medical with flying colors, with them even having to increase the resistance on the bike to get my heart rate high enough... hehe... VO2 Max levels "indicate a high level of fitness", all body measures are within normal ranges and their advice was to mix up training a bit and do some cross training and core strength exercises...
So - some great news on that front... 6 months of hard work shows tangible results!
Not so good news on the "my ankle tendons are too sore to run on and I'm worried about Sunday"...
Oh well - can't do anything else but rest it up and see how I go!
Brilliant news about the medical Aussie but not so brilliant about the ankle.
2 things occur to me, both of which you've probably considered but firstly, are you wearing compression socks? I know Miles_Yonder started using them when he started having ankle pain, and they helped a lot. The other think is have you considered using K-tape on you're ankle. Spoonie uses it, as does M_Y, and my physio used it on my knee. It's great stuff and may help you too. There are YouTube videos explaining how to apply it, I believe, although I haven't tried that myself because Lovely James the physio did it for me. I'm sure M_Y or Spoonie would give you all the details if you were interested. Also, a third thing just popped into my mind. It's not your shoes is it? Everyone seems to be getting new shoes at the moment because their old ones have just got knackered with all the miles being run. Can't remember if you're one of the New Shoe Crew but if not, then maybe it's something you should think about. You've done a hell of a lot of running in the past 6 months and maybe, if you haven't done already, it's time to brave Sweatshop and get more new ones.
Good luck with the ankle, I've got everything crossed that you'll be able to make your run on Sunday
I'm wearing compression socks post run (and now actually) but I'm also considering taking them "on the run". I'd rather long socks and shorts (a somewhat amusing look) than this sort of annoying tendon inflammation! I've been icing it 3-4 times a day and keep it compressed during the day and it's slowly but surely getting better... I know better than to run on it if it's not right though - that's a recipe for longer term disaster!
I need to look into the tape option as well so thanks for that - I'll have a google around...
My shoes are new so it's not those. This came on as a result of that epic sub 8 minute mile last Friday... so I won't be doing that again for a while..
Here's hoping I can get an easy jog in tomorrow or Friday - I would like a quick test before 10K on Sunday... Fingers crossed!
Morning Aussie! Brilliant news on the medical-had to chuckle at the bike being cranked up to get your heart rate going! My fingers are crossed good & proper that your ankle sorts itself out-hope you can give it some tlc and that Sunday will be ok for you.
Thanks no-excuse. Trying to rest as much as possible but still get some movement into the ankle, which seems to help. Should be okay for Sunday but not going to risk further injury if it's not right... better to be disappointed to miss an event than to miss the next 6 months of events!
It was good fun at the medical - finally being able to say "hey, come on guys, this is easy... you'll never get my heart rate up at this level... this is a warm up walk..."...
Wow well done you Aussie on your medical. Although it did not surprise me as your posts show your hard work and determination.
I had ankle pain after the 10k event I done but thankfully after some rest, Ibuprofen and elevation it eased and is ok at the minute. I think ancientmum gave some good advice and tips. I am going to buy sone kt tape when I start upping my training as my ankle was broken a few years back in a horse riding accident and will give me pain at some point whether I run or not.
Thanks Belinda... rest, ibuprofen, compression socks, ice and elevation is working for me... it's a lot better than it was but still not right, hence the caution on running too early...
Broken ankle? That would have both "hurt a lot" and had you hobbling about for quite a while! Must be great to now be running on it and helping build strength in it... go easy!
Yes it was agony, broke the tibia and fibia bones. Was in hospital for a week and 6 weeks plus on non weight bare then the dreaded recovery routine. Had many a tears. Thankfully all recovered and fit and well but this running does put pressure on the ankle but only when I up my running, such as 10k
Well done with the medical Aussie - I bet you are feeling pretty smug about making such a difference to your health.
Sorry about that ankle. Although I really hope you can do the race, don't risk an injury that could put you on the couch for an extended period. Fingers crossed for Sunday.
I hear you on the ankle - I won't run on it on Sunday if it's not right... that would possibly knock me out of the Kew Gardens 10K, The Kingston 8 Mile and the Riverside 10K... that is definitely NOT worth it!
Even if I don't run AT ALL until Sunday I'm happy enough with that. Fortunately I know now that one week on the bench isn't such a big deal!
Congrats Australian on the fitness level and sorry to hear about he ankle - I have a good feeling it will be fine for the weekend. Did you run to Finland? I too seem to be getting farther and farther from home on my runs
Fantastic news on the medical, but not so good on the tendon front. Oh and how I know what that feels like. My podiatrist and physio have given me all sorts of exercises for my Achilles.....and although I still get stiffness on a daily basis it is gradually improving. The podiatrist I saw has a special interest in running and she did my gait analysis .....it turned out my shoes were not good enough in terms of arch support....so I have new shoes. She also recommended a non-steroidal anti-inflammatory cream/gel, such as ibuprofen or voltarol (all of which can be purchased over the counter), and for tight muscles she recommended Magnesium Chloride cream.....again I bought it over the counter in a health food/lotion and potion store......and it certainly seems to help. You might want to try those creams and gels.....they might help a bit.
I do hope that you are ok to do your 10km this weekend, I'll keep my fingers crossed for you. Take care.
Thanks for the tips! I've had the gait analysis and the shoes are new so I'm fairly sure I'm okay on that front. This was clearly a result of that hard interval session (the sub 8 minute mile) so I know next time...
Fortunately it's not my achilles that is playing up but whatever that tendon is that runs just underneath the inside of your ankle bone is the culprit this time...
Walking is MUCH better today so I suspect another 24-48 hours minimum until a run.. and then a short one... if it doesn't flare up then I'll go for the 10K...
Any doubt and (as much as I'll hate it) I may need to pull out of the race... better that than pull out of running for months...
I have read in many places that new runners ( and only having been running for 6 months , you would be regarded as a new runner) often have physical difficulties because their aerobic fitness increases more rapidly than that of the strength of their muscles/tendons/bones - and hence an increased aerobic fitness causes them to think that they are fitter then they think - whereas they are actually quite physically weak. I am wondering if this applies to you??? Perhaps you need now for a while to put as much into strength training as you have been putting into the cardio side of things.?
I am actually doing this now -- slowing my running down quite a bit and having as many strength training days as I do running days. ( I am using bodyweight training)
It's a fair point Bazza and one of the things that they told me yesterday at my checkup was that strength training was really important to ensure the cardio fitness wasn't impeded by poor muscle/skeletal strength (ie. basically what you said - you injure yourself as your heart and lungs can push harder than your legs can take)...
I pushed a bit on the mile intervals and this is the price I paid I guess... Resistance training is now on my agenda! At the checkup they also said that doing exercises using body weight alone were more than sufficient for runners (who are all about lean muscle mass rather than body building mass)...
Great news about the medical! I'm really happy for you.
As far as the ankle is concerned... well... I'd be preaching to the choir. You kow what to do, and it sounds like you're doing it already. So do a bit of gentle walking, but let your ankles grow strong for Sunday, and then go and make us all proud with your results
I reckon it's nerves! You are anxious about your upcoming run and it's making you tense up. You might not be aware of it but I am convinced it happens. I was fine for yonks but as soon as race day loomed I was back on the Ibufren and elevating my foot.
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Rest days - how to tell you really need them?
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The update....
