Good morning amazing runny friends; it’s Monday chat time yet again, which means that this is your opportunity to talk about anything you wish. The picture of Molly has nothing to do with this post really; I just wanted to demonstrate what happens when I try to sit down and type! This is her “I want something” look! …. but I will grit my teeth and carry on!
Last week got off to a good start. A lovely 10k run just completed, two shirt temperatures, leggings washed and banished to the cupboard ready for next winter, rain refreshed woodland filled with the calls of returning song birds; all was well - until I stopped running! My ankle felt a bit stiff as I walked to the cafe and by the time I emerged post coffee, it had developed into achilles pain and I was walking with a limp and a big pet lip. As we know, achilles issues can take ages.
But, I am not a “sit back and see what happens type”. I immediately made a physio appointment for this morning (Monday) and then began to reconstruct the run and the build up to look for clues as to the cause. I find that my physio loves detail! Little points like the fact that I felt my left knee rub against my right leg a couple of times in the last 1k. I won’t bore you with the whole list, but I think the problem may be more calf/ hamstring than achilles. Those muscles are quite tight (intervals) and I found that I couldn’t do a single leg calf raise on the affected leg. So I have hope that the achilles itself is ok. I have since done calf raises, clams and various stretches and have battered my calf with a massage ball to try to slacken things off. The pain has gone now, but I have yet to test it with a run. I will see what tomorrow brings.
I am wondering whether this is an older runner thing. I find that I usually need at least two multi-session encounters with my physio each year. In nearly every case she has to sort out tightness caused by intervals and/or running on slippy or unstable surfaces, both of which are unavoidable unless I want to run everything at easy pace and improve my levitation skills.
Enough of me! Races have started. 10k, 10 mile HM and beyond plans have been downloaded or dusted off and deployed, so how is it going for you? How do you avoid the Injury Couch? Or more generally, what is on your mind this week ? We would love to hear from you.
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I would not get anything done if I had Molly in my life. What a cutie.
I’m always super aware of niggles & any tightness but I haven’t picked up any injuries since C25K & the Magic plan. I think having a good physio on speed dial is essential for any runner. I’m also convinced keeping 80% of my weekly volume at easy pace has kept me off the Injury couch.
I’m loving my Marathon plan as it has got 1 tempo, 4 easy and 1 speed so it has enough variety but will hopefully get me to the start line on 7th July.
Hello RunWillie, Yikes! No injuries since C25K. Perhaps you can explain your routine. What sort of warm up, cool down, stretches do you use I wonder? Presumably the 1 tempo, 4 easy and 1 speed means 6 runs per week? Loving your marathon plan sounds as positive as it can be. Long may it continue. With a busy home life I wonder how you fit all the running in. Here's to lots more enjoyable running. 🏃🏻♀️😊
Yes. I always run 5-6 times a week. I don’t really do much outside of running to support my running as I don’t make time to do that. Quick 5 minute walk & some quick stretches after my run. I know I should do some strengthening 😍
Well your running routine seems to suit you well and keep you away from injury too. I remember we had quite a lot of chat about running with a 'low' heart rate a while back my intention is to keep to that for 80% of my running. I am not confident that my Garmin Forerunner 35 doesn't have some off days where the heart rate data seems like nonsense! I must remember to wipe over the back of my watch and give my wrist a good scrub, perhaps before each run. It is ages since I adjusted my 'maximum' heart rate on the settings, but I clearly can't be running at 110% of maximum!
I see in one of your replies to Beachcomber you mention keeping your long run at 30% of your weekly volume. I have not heard of that before; I assume that you came across it somewhere. I certainly can't keep to that with just two half hour runs and a longer run which may be 1½ hours or so.
I use a chest strap along with my Garmin although I think my Fenix is pretty accurate if the setting is right on your Garmin. I use the Resting heart & max heart rate to set my zones. I think I’m the only one on here that has the 30% rule on long run so I wouldn’t worry over61andstilltrying It’s from a running coach called Jack Daniels.
Good morning/ evening RunWillie. On that basis I have made wrong choices. There are 5 runs per week in the HM plan (one is only 15 minutes), but I restrict myself to three. The long run is a given, and I have been doing two lots of intervals, or last week one interval and one tempo run. Maybe one of the quicker runs needs to be swapped for a recovery run. I pushed up my easy run pace by 15 seconds per K on my 10 k run and added in a hill too…..trying to run too fast is my usual mistake! Hope my physio doesn’t ask about that while she has her fingers in my leg! 😬
I think it’s so individual. Our family Physio thinks 6 runs is one too many. However, I’ve never seen him only No. 2 son & hubby who run 3-4 times a week so until he is my personal physio 🤣
I’ve kept my long run at 30% of my weekly volume so I’m not sure whether that has also helped to keep me off the IC. I also run pretty slow when I’m running easy.
I have been running 7:30/k on slow runs, which you suggested to me last year. It worked really well. I ran last Monday’s 10k at 7:15 pace; that, plus two speed runs per week, is probably a bit much. I have seen my physio now. Achilles is fine; just a bit tender. The real problem was a massive knot on the inside of my calf which was a real eye waterer..ouch! Second instalment next week with the boss! Famous last words, but it doesn’t seem like a long job.
Hi BC and everyone. Sorry to hear about your achilles pain BC, hopefully the physio will give you the all clear (or at least a fasttrack to full fitness).
Tomorrow I'm heading home to the UK. I have run (hobbled?) one parkrun, walked three more and walked along one other parkrun course while here in NZ; not quite what I planned but heyho. Today we cycled along the route I had planned for my last long, long run in NZ, but again, sadly that didn't work out. There have been so many opportunities to run over the last few weeks and I'm gutted to have been unable to make the most of them, but it's been a fabulous trip in a wonderful country so who am I to complain!
I do believe my leg pain is reduced, but it's not yet at the 'oh, I'm tempted to give a run a try' stage. Never mind. It will fix in it's own good time and I will try to see someone as soon as I am back in the UK. Hope others are faring better, but for those who're not ... let's hang in there and look to the future 😍
Hope you find an ace physio pdq Linda. You are right to mention others who are suffering with injuries. I tend to go quiet in terms of post when I get a bad injury; we don’t have that option of course! Grin and bear it time! I didn’t get to run in Alaska/Vancouver last year because of a balance issue….not that I would run in the bear country we were visiting in Alaska! 🏃 🧸
Thanks IP I'm on my way!!! Mid air, landing in Doha shortly!!!
Thought of you ... Mr 9389 came down with a heavy cold in the last week of the trip and I have caught it off him. Grrrr. Hooe you are fully recovered again now 🥰
Oh no! A friend of mine has just returned from SA and fell sick on arrival. She was fine when she got on the plane so she thinks it’s the planes and she works in the airline business!
Dangerous things holidays! I hope the virus doesn’t like our climate. We have had nothing but illness and injuries since I joined the team…I would have been thrown overboard as a Jonah in years gone by 😂. Hope this goes quickly and that you find your ace physio pdq.
Morning Molly. Those eyes 🥰 Can’t resist those can you? Birthday girl Flossie is looking forward to a day of being spoilt, but nothing new there!
BC; now what’s going on? We do not want you injured - you’re had your fair share - so get that wonder woman physio to work. We need you fighting fit; you’ve been on fire recently.
Thanks cheeky; doing my best! Amazing that Flossie’s birthday is so close to mine! The pain is almost gone; but I need it to be run ready. Off to complete my script for the consultation (work out my excuses for running too fast!!).
Thank you Shakes. You are never alone on a walk with a Molly! A lady stopped dead with mouth agape when she saw her last week…..she clearly has something which touches people. Sausage day at the cafe for her today!
I haven’t run with Molly, except for a few pre C25k experimental jogs on the beach. In the woods we would be headed in different directions…and she is very strong!
Thanks M11, aka Mrs sub 60 10k; hope you are feeling good this morning. I am visiting the sorcerer’s apprentice today; she is really good too. If it is something really bad, she will call in the boss, and then I will be in bother!🙂
Good morning I'm sorry to hear about your injury Beachcomber. I hope your physio and some TLC from the gorgeous Molly will put you right.
I have been so careful to avoid injury in the 4/5 years I have been running. So what did I do last week? I played pickle ball for the first time, ignored the safety rules, ran backwards for an overhead shot, fell over banged my head on the wall and hurt my back!
So instead of getting ready for this morning's HM practice run in the lovely sunshine with my friends, I am sat here with a coffee reflecting on the benefits of hindsight.
Ouch ! I used to play a bit of tennis….running backwards for overhead shots was just part of the game…but there were no walls to run into! I am sure there will be an exercise regime for your back; tricky things I know, having fractured a vertebra 6 years ago - that involved lots of sitting around until the consultant signed me off! Hope yours dissipates quickly 🙂
Sorry to hear your Achilles is still sore. Mine is too and I’m still using the magnesium cream and trying to sit properly (when I do sit). Other than that I’m carrying on as it seems fine when running.
I’m still working through my NRC HM plan which hopefully will help with an upcoming 10k in a month’s time 🏃♀️
New running week starts this morning with a recovery jog . The sun is out and it’s not raining. I was out walking post Sunday lunch yesterday and it was flippin fffffffreeeeeezin 🥶. A merino long sleeve with a jacket over today I think 🙂.
Physio’s verdict is that there is nothing much wrong with my achilles. The problem is a huge knot on the inside of my calf which, to use the local vernacular, required a good wellying! It was very painful 😬, but I didn’t scream or burst into tears. Bad news is that I need another session next week, this time with the boss. I can do some loosening off exercises when the discomfort from today’s work calms down, and maybe fit in a jog before next week’s session. So not a bad outcome….we suffer for our art 😂
At least I have the cafe at the end of each run! Physio was fine thanks ; painful but reassuring in that this is an inner calf problem not an achilles issue. Achilles was just coming out in sympathy! Really painful (7/10 maybe) but you just have to grit your teeth. Another appointment with the boss next week…she can hit 8/10 if necessary 🙂. I will be working hard this week to loosen things up myself. All ok when it is fixed. I am so lucky to have these people 20 minutes drive away.
Keep up the good work. I’m sure your patience will pay off 🙂. Your next physio session might be less painful if your loosening up exercises oil the wheels 👍
Thanks MissW. My calf enjoyed its swim this morning. I think next week will be easier; the bottom line is that it has to be fixed regardless. I think that I need to do more between runs to keep on top of things.
One of my walking challenges this year is the Cotswold Way. I’m doing it in sections with a ladies walking group. Unfortunately I can’t make the date for next month’s walk so the organiser invited me to join her for the recce tomorrow. 10miles it is and she is run/walking it!!!!! 😳😳 . I’ve decided to be brave and go for it. Now in a tizz about what to wear, how to carry my picnic lunch and worried about how I will manage ! I’ve done a 10 mile walk/run before, with TailChaser , when training for a HM. But not one that involves Hills. At least it will count for tomorrow’s RED FEB effort. 😻
You are a very brave woman; no challenge too great! If I were doing a similar walk up here at this time of year, I would have a metal blanket in my back pack and layers underneath a waterproof top and I would be carrying waterproof trousers. People keep the moors rescue team busy up here. It can get very cold very quickly.
Well I did it. Just short of 20k (that is the trouble with a recce, you just never know exactly how far you will go) some very steep ups (walked of course) and some lovely downs, views to die for, not too muddy and it didn’t rain. Legs are tired now!
Good morning BC. Beautiful Molly, just so irresistible. I absolutely agree, a good physio is worth her weight in gold (especially if she’s a fellow runner! Mine is about to do her 11th London Marathon 😳)
I am still doing RED February at walking pace, but did manage to jog parkrun at 7.30 pace on Saturday virtually pain free. Massage gun, laser, acupuncture, as well as pummelling and stretching by the physio is finally having an effect after struggling since last October 🥴 Monsal 10k in 6 weeks will be the big test. Keep fingers crossed 🤞
In the same position I would feel that I was finally getting somewhere. The combination of having a plan to work on and physios I trust is key. Sounds like you are headed out of the woods and into a tunnel! 🙂
Hello Beachcomber, Thank you for hosting. What a face on your dog! I hope that your calf shows signs of behaving. I am continuing with 3 runs per week hoping to remember to go for 4km on my short ones rather than 30 minutes. Like you I have run two x 10km recently. I am not going with the 12.5, 15, 16, 16 that NRC suggests. Definitely shorter distances, but I haven't decided exactly what as yet. All knee dependant of course. Here's to a good outcome from your next physio appointment. Have you had a little run to see how things are going? I may have read your reply to this but my brain has been working hard, that together with a memory that is not as good as I would like, means I can't remember. Heal well. 😊🏃🏻♂️
Hi >61. I think that you are right to throttle back on the distance increases. It shoots up to 20k 3 weeks before the HM! Longest taper I have seen. No sense in courting trouble, says he with a dicky calf! After a really painful physio session yesterday, things seem to have settled down to the point where I will try a dynamic warm up and some stretches tonight. Swimming tomorrow, but I may leave the flippers off and just do breast stroke. Physio said to try a short run before I see her next Wednesday. I am hoping that appointment will finish off the job (rather than finishing off me!). I am really pleased that my achilles appears not to be at the centre of this; they only get fixed in their own sweet time.
Molly is beautiful! Glad to hear that you injury is on the mend.
I haven’t posted much in a long time. I do read posts on a somewhat regular basis. I’m trying to get more social on and off screen.
I have signed up for the Ottawa Half Marathon which is on May 26th. It should be fun as it’s the races 60th Anniversary and my first time doing it.
It’s been a while since my last HM. An injury caused me to cancel the one I was signed up for last October. I’m 13 weeks away and I’m up to 8.5 k as a long run. I haven’t decided which plan to use. I’m currently running slow, easy runs with an occasional faster one.
Hello Lavender1962, great to hear from you. How are you getting on?
I have an attachment to Canada because our daughter worked there, so we frequently came over for holidays in Ontario. Amazing country. I think that Decker is doing a Marathon in Ottawa at the end of May; possibly all part of the same event?
I am sticking to the NRC Half Marathon with my own twists to iron out some of leaps in mileage; over61andstilltrying is doing something similar. That approach has taken me to HM once, despite a late intervention from Covid-19, but there are plenty of plans out there as you know.
Hello again and to Lavender1962 I was looking at the NRC HM plan but only really for how it built up the long run. I now realise that it is far too speedy in its build up for me. Just been looking at the
written by roseabi 4 years ago! Lots to think about. As Beachcomber knows I had a fall from a wall while pruning and as a result my right knee will never be a normal knee for multiple reasons predominantly a 2/3 torn through medial meniscus. If I reach HM it will be a first for me, we'll see. All the very best to you both in your preparations
I have seen in a subsequent post that it is your birthday. So happy birthday Beachcomber66 I hope that you have a lovely time. Not sure that your saw this reply and perhaps you would like to reminded go Roseabi's informative post. 😊
I’m happy that you were able to complete the half marathon despite getting Covid.
Ontario is a nice place to visit!
I’m sure that Decker must be going to the same event. It’s a weekend event with the 5k snd 10k on the Saturday and the full marathon and half marathon on the Sunday. There is a children ‘s run too I think.
I will check out the NRC plan. I’m happy that the cut off is very generous and that I won’t have to stress about my finish time.
I’m sorry to hear of your injury. There’s the old adage that running is something we older runners do between injuries and it really does ring true. I’ve been slowly getting back to it and this evening I had a pretty decent training session with the Worthing harriers lads which was fun and practically pain free, dare I say it. It’s been about 140 days since I last ran in earnest so I’m loving and making the most of every session without overdoing it.
I’ve scrapped the indoor season and instead I’m focusing purely on the outdoor track session this year with an eye on the UK championships in July, should I be so lucky as to take part, and attempt to retain my title in the 100m.
The injury couch however is always lurking and I’m super aware of any twinges.
I’m very lucky that the chiropractor I see is a very experienced and talented athlete himself so really understands how my body should be working and I’ve been visiting him a few times to stay on top of things.
Anyway it’s very early days and I’m not pushing too hard just yet. Slowly does it for now. 😉
Take care out there everyone and for those in the IC I share your anguish.
Good evening Brian, good to hear from you. Your slowly would be faster than I have ever moved in my life! Good to hear that things are going well. We look forward to reading about your forthcoming moments of high drama; gripping stuff. 👍
I am hoping that tomorrow’s swim will loosen things up a bit more, and then I will start exercises and stretches. This now feels like just a glitch; although that wasn’t the word uppermost in my mind when my physio had her fingers in my calf yesterday! Got to be done though; I am lucky to have found such good support when I was half way through C25k. We keep bouncing back 🙂
I couldn’t resist that picture of the gorgeous Molly, so I’m just dropping in to wish you all the best with your calf niggle Beachcomber66 . You have a brilliant physio so I’m sure you’ll soon be right as rain. All is well here on the Colorado ski slopes, with 18cm of fresh snow over 2 days. I slayed some demons yesterday by revisiting the site of my crash 4 years ago. No collision involved this time!
I packed some running gear for the treadmill but it hasn’t been worn yet, and probably won’t be. Skiing is tiring enough. I have been doing my daily exercises for my old rotator cuff injury though.
We did go for a walk along the banks of the frozen blue river on our rest day, which was just beautiful.
Wonderful picture Dexy5. Snow/ice have never been my best friends; trouble staying vertical, but skiing must be a thrilling experience, especially in surroundings like those!Enjoy and come home on one piece, both of you.
I would like to wish a very happy 18th birthday to you Beachcomber66 !! 🎂 🎁 🎉🍾🎈🎊🪅🎁🎉😃. You are now legally allowed to go into a pub and buy alcohol. Don’t go crazy now 🤣. You’re the only person I know with a birthday on 29th February. That’s very special x
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Weekly Chat 21st to 26th March