Sub 40 10km, on top of a lot of other stuff

[TheEd]

Hi wookie

you may provide feedback to how things are going, the reason we recommending the program is to try that for 2 weeks and then we can see if you avoid problems

there is a reason for it

in my recommendation I would curtail your exercise activity down to practically zero and build up on that avoiding niggles and injuries

in truth your body will simply not recover and gain strength if you overload it while carrying niggles

Sadly, I have seen this all before however the difference was that I was able to personally look at the athlete and then go together to the physio (if necessary) to check out the problems and to find a solution.

In this environment it is a lot more difficult to put my thumb on it, so to say

You need to be patient if you want to make any progress at all

You have overuse niggles and complications and it is the body's way of saying hold up give me a chance to recover

a great many can often exercise purely as a habit and not to achieve a goal and when they pick up niggles they simply don't know how to stop and recover

In closing, due to me being unable to fully assess you I recommend the start from nothing approach

Sorry for the long-winded explanation however we are trying to help



Cheers

TheEd

[wookie]

Hi wookie

you may provide feedback to how things are going, the reason we recommending the program is to try that for 2 weeks and then we can see if you avoid problems

there is a reason for it

in my recommendation I would curtail your exercise activity down to practically zero and build up on that avoiding niggles and injuries

in truth your body will simply not recover and gain strength if you overload it while carrying niggles

Sadly, I have seen this all before however the difference was that I was able to personally look at the athlete and then go together to the physio (if necessary) to check out the problems and to find a solution.

In this environment it is a lot more difficult to put my thumb on it, so to say

You need to be patient if you want to make any progress at all

You have overuse niggles and complications and it is the body's way of saying hold up give me a chance to recover

a great many can often exercise purely as a habit and not to achieve a goal and when they pick up niggles they simply don't know how to stop and recover

In closing, due to me being unable to fully assess you I recommend the start from nothing approach

Sorry for the long-winded explanation however we are trying to help



Cheers

TheEd

No no, that's all great info! Not long winded at all. I appreciate everything.

Totally agree with the "habit" that's what it is for me. I think I can and have had goals though. But totally a habit that is awful to break. I'm miserable by the end of the day if I haven't done anything lol.

I started the 5km program yesterday.

Indoor track. 226 meters.

I swam before (2,000 meters, 41:00) a pretty relaxed swim.

Then.

30 minute run. Using my timex watch I did 28.25 laps which equalled 6.384 km. My average HR throughout was 156 bpm, high was 164.

Using my Garmin Watch it said 5.93 km but it was indoors and looking at the image of the run http://img178.imageshack.us/my.php?image...runlo8.jpg it clearly wasn't 100% accurate, or according to the picture I fell off the track constantly and probably would have broken my legs every time

I felt nothing in my knee. My one groin/hip flexor felt a bit of something. Which faded, and I'm attributing to going around corners 56 times. Running on a track is dull... Mentally I wanted to quit. 3 or 4 days of Christmas binging also made me want to quit. I felt a little sluggish in my legs to begin and hadn't slept that great the few nights prior. Finally the facility has a couple of pools inside, the area is warm and. . . not great to run in.

But.... That's it.

Today I can tell I ran, legs feel like that (good sore like I know I've done something). My lower back is a little bit stiff. But not a bad stiff. My knee is non-existant. As it has been the last few times I was on the track.

[TheEd]

Hi wookie

are you not able to train on a treadmill?

as this will probably be better than going round and round in circles

Thanks for feedback

TheEd

[wookie]

Hi wookie

are you not able to train on a treadmill?

as this will probably be better than going round and round in circles

Thanks for feedback

TheEd

Seriously? That sounds worse to me? haha

I tried it a month or so ago, it did make my knee hurt a little. I went 4 - 5 km on it. I'd rather run on a track and assumed that'd be better.more realistic?

Oh and - there are a few runs in the 5km program that talk about "race pace" what pace should I be going for in these 5/10/15 minute pace sections?

[TheEd]

the treadmill may be better if you experience pains in the legs when running round and round on an indoor track

5k race pace .. simply look at 75% effort pace at this moment

Cheers

TheEd

[wookie]

Week Review

Saturday
2,000m swim, 41 minutes
6,384m run, 30 minutes 226m indoor track. No pain in knee.

Sunday
Hockey game, boring, didn't have to try hard.

Monday
Swim 2200m
Run 30 minutes
10 minutes on 226m track
20 minutes on 150m track
Approx 6,034m

Tuesday
Walked 45 mins, outdoors, ho hum...

Wednesday
Ran 5.5 km, 30 minutes, outside*, no knee pain, calves sore for 16 mins. Shin splints kinda sore. But other than that, felt great. AHR 150 MHR 167. Kept the pace pretty slow, probably -15 or so, early evening, so path was dark with ice.
*Due to it being NYE all my indoor track options were closed. So I stretched really well and went slow, and avoided even the most gradual incline/decline.
Thursday
HUNG OVER

Friday
Would like to go to pool, lift weights. Hang over lingers in the form of lacking motivation.

Week two begins tomorrow.

[TheEd]

Happy New year woooks

the only problem for the week is this

no knee pain, calves sore for 16 mins. Shin splints kinda sore.

try to focus on the treatment of these aches and niggles so that they can become something of the past

Good luck

TheEd

[wookie]

Happy New year woooks

the only problem for the week is this

no knee pain, calves sore for 16 mins. Shin splints kinda sore.

try to focus on the treatment of these aches and niggles so that they can become something of the past

Good luck

TheEd

Sorry, I probably wrote that poorly.

What I meant to say was my calves were sore - as in the shin splint kind of sore.

Meaning one problem, not two.

Regardless, the message is the same, you want me to focus on the treatment of these.

Now what does that mean? Do I stop again? Or. . . Do I ice/stretch etc.

This pain for me seemed to be a "getting back into it" kind of pain. Like how I'd ache after getting back into a gym routine having been off for awhile.

I've seen this

Stop running, especially in the case of severe pain, if pain is mild, then reduce training load and intensity, and avoid downhill running and running on cambered surfaces
Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs(ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist
Apply ice to the shin area - for 10 minutes every 2 hours, in order to reduce the inflammation
Self-massage, using arnica oil or an anti-inflammatory gel, to the muscle only (along the inside of the shin).


Stretching of the gastrocnemius and soleus muscles. Hold for 30 secs. Relax slowly. Repeat to opposite side. Repeat stretch 2 - 3 times per day.
Remember to stretch well before running
Return to running gradually
full recovery is usually between two to four weeks

Should I stop running again? Or just try the icing/stretching/drugs and see how it feels?


Oh, and was going to ask where abouts you are? I'm off to the UK in Exactly 3 weeks and 34 minutes

Wouldn't mind a suggestion for a pool/track

[TheEd]

OK .. the tightness of the calf muscles is directly related to causing shin splints

you would need to focus on stretching the calf muscles gently and trying to get them to feel 'loose' when you start your running sessions

If we are only down to one area it is a good thing

Shoes .. I take it they are fine and in good order?

Are you able to run on any grass surfaces currently because if you are then this will help you to maintain your light running?

Till later

TheEd

[wookie]

OK .. the tightness of the calf muscles is directly related to causing shin splints

you would need to focus on stretching the calf muscles gently and trying to get them to feel 'loose' when you start your running sessions

If we are only down to one area it is a good thing

Shoes .. I take it they are fine and in good order?

Are you able to run on any grass surfaces currently because if you are then this will help you to maintain your light running?

Till later

TheEd

Okay, I'll work on the calves.

Grass - nope, snow and ice is where the grass was. I won't see soft grass until late may early june :mad: