The 'come back' continues...

Almost 2 months in and still injury free.

The back is still giving me some trouble but I'll talk more about that another time.  Its manageable.  I really must get around to doing some core work and booking some physiotherapy as recommended by the specialist.

However, putting that completely to one side, I'm getting on with things as best I can and am slowly (with emphasis on the word slowly) getting back to fitness and I feel encouraged by my progress.

My mileage is back on an upward trend.  Averaging just shy of 24 miles a week over the last 2 months.  Not a huge amount but its a lot more than I managed between April and June.

As you'll see from the 5k, 10k and 10mile indicators above, I have cut my distances right back in order to come back slowly.  No point in rushing back to run major distances until I've got a race booked and then training can start in ernest.  That isnt likely to be until later this year.  The legs are getting stronger though.  The recovery is getting easier.

Now I'm beginning to run pain free again, its time to start mixing things up and scheduling in some dedicated sessions.  I've already done one speed interval session which I will start to increase my reps and I'm about to start regular hill reps to build my strength and power.

Most importantly, I seem to have found my self-resolve with the intake of calories...

Not a single day over my calorie limit of 1,770 calories a day since 12th July, just over a month or so ago.

As a result, I'm now within 4lb of my race weight.  Not far off at all, after feeling like I was miles away from that target only 6 weeks ago.  As the weight comes off, the legs get quicker and the strength and power comes back.  With some dedicated intervals thrown into the mix, I'll be maximising the progress curve.

...(cont 16/08/2015)... since writing the above, I've actually done my first set of hill reps.  It wasn't fun and it hurt a lot but you know it will make all the difference...

Watling St near my parents house makes for the ideal hill.  Not steep by any stretch of the imagination but its a lung buster.  I've ran it many a time over the years and know the bits that hurt.

The first three reps were consistent but my legs had pretty much had it by the 4th rep.  Then I managed to find a tiny little bit more for the last one.  Working some hill reps into the schedule once a week will pay huge dividends.

I'm also starting to work on some speed reps...

Much nearer to home, I'm now running the local block, concentrating on some short bursts heading down Sutherland Avenue, Northbound.  Only just less than 1/4 of a mile.  As you'll see above, I ran the loop anti-clockwise, so the 1st rep is part of the warm up.  The plan is to do this at least once a week and to increase the number of reps each time.

Since coming back, I seem to have lost what speed I had so its imperative I do something about it.

So all in all, things are most definitely looking up right now.

I will be heading to Spain for a week in 10 days time, so I'll need to take my running kit with me just to make sure I can keep things ticking over.  I'm not prepared to let things start slipping again.

Just when you thought it was safe to get in the shower...

As usual, in the run up to a marathon, maranoia kicks in.  I moved seats on the 89 bus home the other day as someone was coughing a little too violently for my liking and all I could think about was "has that man got Ebola?".  Ha, maranoia indeed.

Anyhow, everything had been going so well.  Really well.  Too well.  The new positive JB was just going with the flow and bang...

Fell out of bed, went to hit the shower, decided to give myself one almighty stretch with my arms up in the air above my head and pop...

Cue agony.  Seering pain through my neck and shoulder blade.  I was in all sorts of trouble.  Muscle pull?  Trapped nerve?  It pretty much all feels he same!  I managed to shower, get dressed and do the commute to work but I was struggling big time.

Sitting at my desk in the office was agony.  I lasted until 4pm when I sloped out early after letting my boss know I was heading home.

Hot water bottle, ice pack, hot water bottle again...no relief.  Into the chemist I went. 

"Small tube of Voltarol and a packet of 400mg Ibuprofen please". 

"Is it for you, sir?"

"Yes"

"You know you cant take them at the same time, dont you?"

"I have done before"

"Well I cant sell them to you together, I recommend strong paracetomol instead!"

"Ok, ok"

So 24 hours later, I'm still in pain.  The training schedule said to run an easy 30 mins.  I have but it was hell.  My neck is so sore now, I'm not sure I can face 26.2 miles in that discomfort.

Here's hoping that my body performs some kind of a miracle in the next 3 days!

Thursday Training

On Thursday, I was a very naughty boy.

I ran to and from the Gym.  4 miles.  Plus 1km on the treadmill.  A grand total of 4.6 miles.  I could feel the knees...and the hamstrings.  Not good but bearable.  But could I run 26.2 miles with my legs feeling like this?  Thats another matter entirely.

Warm Up

• 2 mile road run.  Av HR 149bpm, Av Pace 9:35 min/mile (so slow)
• 1km treadmill.  5:00.  Av HR 148bpm, Av Pace 8:00 min/mile (quicker)

TRX

• Crucifix (3sets x 10reps) 
• Shoulder Press (3sets x 10reps)
• One Armed Press Ups (6sets x 10reps)
• Bicep Curl (3sets x 10reps) 
• Tricep Curl (3sets x 10reps)

Abs

• 10 sets (20 SB sit ups + 20 SB sit twists with 6kg bar)

Leg Weights

• Leg Press:  6 reps x 80/90/100/110/120/130/140/150kg
• Leg Ext: 6 reps x 40/50/50/50/55kg

Cool Down

• 2 mile road run.  Av HR 148bpm, Av Pace 9:24 min/mile (quicker than marathon pace)

It was a good workout but there's no doubt I could feel the legs.

I could definitely feel them on Friday morning.  So much so that I was back on the phone to the physio to tell him I could still feel the legs so I have now got an appointment with him on Monday evening at 5:30pm.  I should then hopefully have some answers.  Whether 12 days will be enough recovery time before Paris, who knows?

I managed only 15 miles and 6 miles in the last two weeks.  Not exactly in the training plan, beginning the taper two weeks early.

It's not the chest...its actually the back...

I told you yesterday that the discomfort in my chest had transferred into a pain between the shoulder blades.

As yesterday afternoon went on, the pain got progressively worse and I was really uncomfortable on the train going home last night, so much so that I decided to take a rest night.  Those of you that know me well and have followed the story know that I dont do unscheduled rest.

The doctor in the hospital suggested it was either a muscle pull somewhere in my chest wall or a trapped nerve issue.  The doctor's diagnosis seems pretty much spot on right now.  As I breathe in and my chest expands front and back, I'm in pain.  Its pretty much smack bang in between my shoulder blades.

Can I put any ibuprofen gel or Voltarol on it?  Not a bloody hope.  One of the small disadvantages of being single.  I would have done anything for someone just to rub a small amount on me last night.  My Mum offered but that would have meant a two bus trip to Bexleyheath, so I opted for a scalding hot bath and some Nurofen Plus tablets in the end.  I felt a lot better as I went to bed and slept pretty well but its really sore again this morning.

I will see how I feel later but as it stands, I dont know whether I will run with the Plums tonight or even hit the Gym.  I'll just have to play it by ear.

 

Given the all clear

After typing that last post, I thought it would be easier to just pop over to A&E in my lunch hour and get looked at.

I can now relax as I've been given the all clear.

The Triage Doctor done a few key checks, blood pressure was good, blood oxygen levels were very good at 98%, heart and lungs sounded fine but he decided to get an ECG done to be on the safe side.

Despite the ECG alarms going mental when it registered my resting HR at 45bpm, the ECG was all clear too, so very good news.

The discomfort in my chest is likely caused my some kind of muscle pull somewhere in my chest wall.  They done some poking and prodding but couldnt locate anything in particular but that is what they've put it down too.

Relieved isnt the word.  Ok, I probably was being over cautious going over there but hey, its put my mind at rest.

Chest "discomfort"

Now I have to be honest here.

For those of you that know me, I hate hospitals, I hate the thought of blood tests and when I see any sort of blood, my body just shuts down and I feint, sort of like going into shock.  It has to be seen to be believed.

I'm able to cope with injuries ok but the thought of having to take a blood test or even worse, god forbid have an operation of any kind, I'm a complete mess.

So let me bring you up to speed...

A couple of weeks ago, when I was running between home and the Gym, I had to stop half way because of a sharp pain in my chest.  I stopped straight away but I was fine after about 30 seconds.  I occasionally get some discomfort but nothing like that before.  Within a minute, I was running again and I was fine.  I put it down to indigestion because I'd only eaten an hour beforehand and it gets me like that sometimes.

Since last week, I've had a bit of discomfort in my chest.  Not painful, got something nagging and just doesnt feel quite right.  Its hard to explain.  It isnt painful at all.  I've had a bit of a stiff neck and some tenderness in my right shoulder, which led me to think I was getting a revival of the nerve problem I had in my shoulder at the start of the year but it seems to have cleared up.

As of last night, I still had the minor discomfort in my chest.  Really nothing major but something has started to nag away at me, thinking I really should get this checked out.  This morning, I've got a pain between my shoulder blades.

I spoke to my work colleague about it and we put it down to a muscular ache and all would be well again soon but it seems to be getting worse.  I can feel it when I turn my neck from side to side, I feel it when I pull my shoulders back but I've still got the discomfort in my chest.

Like an idiot, I made the customary mistake to self diagnose via Google.  Pain between the shoulder blades relates to a pain in the chest.  Now, what could it be?  Angina.  Coronary Heart Disease.  Lung Cancer.  Wind.

As soon as I see them first three, I panic.  I used to smoke 40-a-day for a decade.  Could that major fcuk up in my life be coming back to haunt me?  I was a selfish git back in them days.  I never thought further down the line, that I would have Izzy to look out for.  If I knew Izzy was going to be in my life, I would never have smoked.  Never in a million years.  I'm an idiot but there's nothing I can do about it now.

I need to MTFU and make a doctor's appointment to really put my mind at rest now.

I'm fairly sure I'm fine as I'm still running well and am feeling particularly strong but you can never be to careful.  Some may see it as an overreaction but until I get checked out, I'm only going to worry.  Here's hoping it is nothing serious.

Tuesday Training (Muscle Build - Session 7)

Warm Up

1 km treadmill (5:04 - min/mile pace) 

Weights Room 

Chest Press - 6 sets of 6 reps (50kg)
Shoulder Press - 6 sets of 6 reps (30kg)
Pecs - 6 sets of 6 reps (40kg)
Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)
Leg Extension - 5 sets of 5 reps (50kg)
Leg Curl - 5 sets of 5 reps (50kg)

Cool Down 

4 km treadmill (20:22 - min/mile pace)

Great session.  Cut the Swiss Ball work out tonight as I did a session of it last night.  The knee felt the best it has done since I first had the injury tonight.  Can honestly say I didnt feel a thing.  Looking forward to the club run tomorrow night now to test it properly.

Sunday Training (Muscle Build - Session 6)

Warm Up

1 km treadmill (5:09 - min/mile pace) 

Weights Room 

Shoulder Press - 6 sets of 6 reps (30kg)
Chest Press - 6 sets of 6 reps (50kg)
Pecs - 6 sets of 6 reps (40kg)
Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)

Upstairs to the Stretch & Tone Room

7 sets of 10 SB Sit Ups (feet together and only up to 45deg)
7 sets of 10 SB Sit Twists (feet together and only up to 45deg twisting through waist) 

Back downstairs again

Leg Press - 5 sets of 10 reps (100kg)
Leg Extension - 6 sets of 6 reps (50kg)

Cool Down 

4 km treadmill (20:56 - min/mile pace)

Similar session to last Wednesday but had to do the shoulder presses first as someone was using the chest press.  Managed the shoulders ok but when I came to do the chest press, I found it harder than ever, presumably because the work on the shoulders really does take it out of me.

Really good session though.  Felt almost exhausted coming out of the the 4km treadmill.

Knee doesnt feel great today and hasnt felt great for a couple of days.

Sunday Training (Muscle Build - Session 4)

After two days of rest, it was back in the Gym for me today, for another weights session.

Workout was as follows:

Warm Up

1 km treadmill (4:57 - 8:00min/mile pace)

Weights Room

Chest Press - 6 sets of 6 reps (50kg)
Pecs - 6 sets of 6 reps (40kg)
Shoulder Press - 6 sets of 6 reps (30kg)

Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)

Upstairs to the Stretch & Tone Room

5 sets of 10 SB Sit Ups (feet together and only up to 45deg)
5 sets of 10 SB Sit Twists (feet together and only up to 45deg twisting through waist)
(Have cut out the dumbbell work having done the chest and pecs earlier)

Back downstairs again

Leg Press - 5 sets of 10 reps (100kg)
Leg Extension - 6 sets of 6 reps (50kg)

Cool Down

4 km treadmill (21:07 - 8:27min/mile pace)

By the end of the 4km run, I was beasted.  Sadly, it appears I was a little presumptious on the knee injury.  Within 0.25km, I could feel the niggle.  It doesnt hurt like it did in previous weeks but it was definitely a niggle.  As a type this report up at 5pm this evening, almost 5 hours after the session finished, I can feel it now.  Still no pain but a definite niggle.

However, I was told that the knee wasnt going to be a quick fix.  I just hope that the niggle does clear up in time.

Saturday update

I'm now into my second rest day, ahead of my next schedule muscle build session in the Gym tomorrow morning.

Met up with Chandra for a few beers after his late shift in the Gym last night and have had one of them reasonably quiet Saturdays.  Bit of shopping this morning, bit of housework and a huge dose of cricket on the TV.  As I type, the Aussies are 92-4, trailing by 146.

However, just before updating this blog, something dawned on me.  Today is the first day where I've felt absolutely no discomfort in my left knee for just over two months. On the advise of the Physio, I have been working my quads with leg presses and leg extensions in the Gym.  He suggested that the quads were inbalanced and was affecting the Patella tendon in the knee and thus causing the discomfort.

So perhaps, the work on the quads is finally beginning to show now.  I've been doing the work regularly for the last two weeks so would make sense.

The true test will be tomorrow morning when I get on the treadmill again.  Then I will know for sure whether there's discomfort in the knee or not.

Anyway, positive news on the injury front for a change.

Self-massage for Patella Tendonitis

24 hours later, I'm glad to say the knee has settled down again but its still not sure and its definitely not 100%. This will now be my 7th consecutive day of taking Ibuprofen. I have ordered some more Kinesio tape so I'm able to strap up the Patella tendon like Ally showed me last week.

With some research, I discovered a self-massage video which shows you how to massage the Patella tendon.

I was unsure whether this would work but I gave it a go and I can honestly say it did provide a little relief.

I'm going to attempt to run with the Plums tonight then maybe hit the Gym for some low impact work afterwards. I am feeling very frustrated (no, not like that!) that I'm currently unable to even think about cycling. I'm going to give it another few days then I have to make a decision whether to attempt the RideLondon100 or not.

Injury update

24hrs after last night's run with the Plums, my knee feels absolutely fine.  Not even the remotest little twinge having now been on the Ibuprofen for 48 hours as instructed.

However, really unlike me, I've spent most of this evening asleep.  Hopefully, its just down to the heat.  One of my wisdom teeth is sore too as its cutting through the Gum as well so may be related.  Spent nearly 90 minutes asleep in the bath and then fell asleep again on the sofa for nearly 45 mins during the second half of the England Ladies v France Ladies match on BBC3.  I cant remember the last time I fell asleep indoors before bedtime.

Anyhow, the knee feels good enough to cycle on now for the first time in over three weeks.  So thats the plan for tomorrow night.  Nothing too far or over the top, just a nice ride at half decent pace out into the lanes to ensure I've got the cleat positions correct and am going to adjust my saddle height too, raising it a fraction to take some more pressure off the knees and hopefully give me a little more power.

Roll on tomorrow evening!

Hot and Sweaty Plums

24 hours after seeing the physio, I was back out on the road with the Plumstead Runners.  A gentle run down to the club then a slow 10k and a bit out to Oxleas Woods and back.  It was seriously warm last night and was a real test.

After only 2 miles of the 8, my legs felt totally drained...

 

Only 8 reasonably slow miles but blimey, it felt much much longer than 8 miles. It was a huge struggle for me and I havent felt as destroyed as I did last night after a run for quite some time.
Not sure whether I'm coming down with something or whether it was just the heat and I only ran with water rather than an energy drink. The good news is that the knee held up reasonably well. It was a little sore on the inclines but that was to be expected with the quads loaded with pressure. This morning, the knee still feels reasonably good.

Injury progress...

Thanks to Ally, my former brother-in-law, I woke up this morning without soreness or pain in my left knee for the first time in about 4 weeks.  What a transformation!

I can look forward to things getting back to normal and increasing my training hours again.

I've got a huge smile on my face this morning, am so relieved.

Dont self-diagnose injuries on the internet...

I learnt a valuable lesson this evening.

Dont self-diagnose injuries on the internet as you're 99.9% likely to be wrong.

Tonight, I was lucky enough to been seen by my ex-brother-in-law who is actually one of the Physios on the Ars*nal back-room staff.

After a quick examination and manipulation of the knee, he confirmed there was no damage to the knee and the pain was very much typical behaviour of tendonitis of the patella tendon.  Typical behaviour as it would hurt during exercise but it would be bloody sore afterwards.

So, its a case of dosing up on Ibuprofen until it settles down and I've got some exercises to do to strengthen the quads which will take pressure off the patella.

Oh...and now I'm taped up too, to further reduce the pressure on the tendon...

Oooh, taped up like a footballer ;)

 Fingers crossed the tendon settles down ASAP.

The knee again...

As at 6pm tonight, my knee felt absolutely fine again.

When I left work at 4.30pm, it the knee felt stiff and was sore to touch.  By the time I'd stood up on the train home and then walked from the station back home, it was fine.

Done some stretches and rolled the quads on the foam roller then set off out for a slow 1 lap loop of the Plums cross country course.

 

It was very warm out there tonight. I wore a cap to keep the sun of my head but it was absolutely drenched by the time I got back. Now the good weather has dried out the course, its actually a lot harder to run. The tree roots are much more prominant and the ground is much more uneven.
Although a slow pace, it was a good work out. The knee felt fine throughout the run. 3 hours later as I write this, the knee is a little sore. Again, the main test will be how it feels tomorrow morning after 6-7 hours of inactivity.

With tonight's run, I passed another milestone. 500 miles for 2013...

500 miles not out...

 

The morning after the night before...

Am currently sitting at my desk in the office and I can feel the knee.  Its sore.  I'm frustrated beyond belief now.  I cant afford to be taking any more time away from running or cycling as I know my weight will start going up again.

 

Weekend update...Izzy...the knee...and the cricket...

I had a cracking 24 hours and a bit with Izzy this weekend.  Chilled out in front of the tv last night and we hit Crook Log at 7.30 on Sunday morning for some swimming.

26 lengths of the 20m teaching pool = 520m in the bank.  For a 7 year old, thats a cracking effort.  It was a bit of an effort for me to keep up with her if the truth be known.

The good news is that the knee reacted well afterwards and during the day, so I cut the 7 day of complete rest by a day and headed out on the road after Top Gear this evening for a relaxed pace 5k.

 

Nothing miraculous, just down to the Plums club house, turned left and looped back on myself, just about spot on the 3.1 miles back home. I didnt feel the knee throughout the run and I havent felt it in the hour since being back. I ensured I stretched properly, rolled both quads and IT bands on the foam roller and I guess it helped that I walked down to the corner shop to grab a can of Diet Coke to sip while I soaked in the bath.

So far so good but tomorrow morning will be the ultimate test to see how it reacts to not moving and possible stiffening over night.

Oh and not forgetting the weekend was topped off by the brilliant climax to the Test Match. Will post up my thoughts shortly.

Training & Injury Update...

Thought it is about time I should update the blog on the current injury situation.

As its stands, I can still feel discomfort in the knee and it is minimal.  However, its comes and goes.  I'm absolutely convinced it is PFPS as when I start to feel it, if I stretch out the quad muscles on the roller, it soon disappears.  I still feel minor discomofrt behind the knee cap though.

My research on PFPS indicates that I need to work on strengthening the quads to avoid the problem, so I'll be concentrating on this in the Gym in the upcoming weeks.

In terms of training, the last time I run was last Monday so I'm now into my 5th day of completely resting the knee from cardio work, both running and cycling.

I've done some upper body and abs strength work this week and it is beginning to show in my month workload now...

Click to expand...

I think its the first time since January that the strength work has dominated over running and cycling.  Not a bad thing though.  Its a good thing to cross train.

I'm still not even thinking about doing any cardio for another 2 days to give the knee a complete 7 day rest and then I will reassess and see where its at.

Time to listen for a change...

I'm well known for being stubborn.

I've now been suffering from this knee niggle for 8 days.  In them 8 days, I've done one Gym session on the treadmill and I've run a 10k and 5 miler.  Not exactly resting.

My fitness guru Chandra has been on at me for months about taking an entire week off from exercise and I've pretty much ignored him, thinking I know best and that the occasional 1-3 day rest periods would be enough.

No matter how much ice treatment, Voltarol and Ibuprofen I've used, I'm still feeling a significant amount of discomfort so I've taken on board the valuable advice I've been given and am now 24 hours into an entire weeks rest, in the hope it clears this knee niggle up once and for all.

If it doesnt, I will be pulling out of the RideLondon100.

Fingers crossed the rest does the trick.