22-09-2011, 11:41 PM
Hi TheEd,
Thanks for your quick reply.
At the moment I wouldn't be looking to run more than 3 times a week because I like to do other stuff too. I go to the gym 2x a week and as summer is coming I may be getting out kiting or cycling some days. At the moment I'm doing a slow run on Sundays and an interval and fartlek session during the week. I've had this routine for a couple of months now. Previously the 3 runs a week were just runs without much structure. At the gym I include legs and core work. Mainly stabilising or glute med / VM exercises: barbell squats, 1-leg squats, hamstring bridging, etc.
As for the history and injuries, here we go (it's long - sorry)
Always did a fair amount of sport at school. Rugby, athletics, swimming, badminton. At uni I did a variety too but rowing was my main sport (in 8s and 4s) and trained up to 9 times a week for that. Started getting into jogging in late 2003 as preparation for the 2004 London marathon. My longest long run was 15 miles which took around 2 hours. Unfortunately on one run I got a blister, changed the angle of my foot so it didn't hurt, and ended up with peroneal tendonitis. Had to pull out of the marathon.
I turned to cycling and later in 2004 cycled across the UK with a friend. It was 150km/day for 10 days straight and I had all the luggage because my friend hadn't trained. I got pretty saddle sore so started riding out of the saddle for long periods but ended up with an achilles tendonitis at the end of day 6, which was probably made worse over the next 4 days.
For the rest of the year and into 2005 I was easing back into cycling and running but never felt I could push it for fear of the tendon. Switched to swimming mid 2005 and began training 3 times a week with a club. Kept this up until mid 2006, when I finally sorted out the achilles by seeing a physio (it was actually the big toe tendon nearby) and eased into running again. This didn't last long because of a lumbar/glute strain from surfing. I got over that and ran a 1h41m half marathon in 2007. I was pleased with the time because I only had 2 months to train (getting over the lumbar problem) and didn't have any real running foundation to build off. The first training run was literally 5 mins, then try 10 mins, build up to 20, etc. Didn't risk any speed work either.
After the half I trained for another race (18km) a couple of months later but ended up with ITB syndrome - this is the end of 2007 now. I saw physios and it was linked to lack of glute activation but through 2008 I was only jogging gingerly and still felt it could come back. I did a sprint triathlon in late 2008 (just under 1h30) and it did come back during the run. I saw another physio at the start of 2009 and she was the first one to point out that over the last 5 years I'd spent most of my time injured or recovering and so I should take it easy and just build back slowly.
I did that and got up to running around 40mins but a glute strain later in the year stopped that for a while. (I blame sleeping on a plane in a bad position.)
In 2010 I was swimming again, cycling a bit and doing light running. There was another glute strain in April (can't remember why now - maybe bad posture in the office) but after that I started doing a lot of glute and hamstring strengthening and I haven't had trouble since. I started running regularly around Sep 2010 and that has continued until now. The only scare was I felt the ITB coming back in February (I'd built up to running for an hour - probably built up too quickly) but I caught it early and haven't had any problems since. The longest I've run recently is 45 mins last Sunday (don't want to risk building up too fast again..)
Please let me know if you need any more information. I can probably run the 1600m on Tuesday and let you know how I go.
Cheers,
Gavin
Thanks for your quick reply.
At the moment I wouldn't be looking to run more than 3 times a week because I like to do other stuff too. I go to the gym 2x a week and as summer is coming I may be getting out kiting or cycling some days. At the moment I'm doing a slow run on Sundays and an interval and fartlek session during the week. I've had this routine for a couple of months now. Previously the 3 runs a week were just runs without much structure. At the gym I include legs and core work. Mainly stabilising or glute med / VM exercises: barbell squats, 1-leg squats, hamstring bridging, etc.
As for the history and injuries, here we go (it's long - sorry)
Always did a fair amount of sport at school. Rugby, athletics, swimming, badminton. At uni I did a variety too but rowing was my main sport (in 8s and 4s) and trained up to 9 times a week for that. Started getting into jogging in late 2003 as preparation for the 2004 London marathon. My longest long run was 15 miles which took around 2 hours. Unfortunately on one run I got a blister, changed the angle of my foot so it didn't hurt, and ended up with peroneal tendonitis. Had to pull out of the marathon.
I turned to cycling and later in 2004 cycled across the UK with a friend. It was 150km/day for 10 days straight and I had all the luggage because my friend hadn't trained. I got pretty saddle sore so started riding out of the saddle for long periods but ended up with an achilles tendonitis at the end of day 6, which was probably made worse over the next 4 days.
For the rest of the year and into 2005 I was easing back into cycling and running but never felt I could push it for fear of the tendon. Switched to swimming mid 2005 and began training 3 times a week with a club. Kept this up until mid 2006, when I finally sorted out the achilles by seeing a physio (it was actually the big toe tendon nearby) and eased into running again. This didn't last long because of a lumbar/glute strain from surfing. I got over that and ran a 1h41m half marathon in 2007. I was pleased with the time because I only had 2 months to train (getting over the lumbar problem) and didn't have any real running foundation to build off. The first training run was literally 5 mins, then try 10 mins, build up to 20, etc. Didn't risk any speed work either.
After the half I trained for another race (18km) a couple of months later but ended up with ITB syndrome - this is the end of 2007 now. I saw physios and it was linked to lack of glute activation but through 2008 I was only jogging gingerly and still felt it could come back. I did a sprint triathlon in late 2008 (just under 1h30) and it did come back during the run. I saw another physio at the start of 2009 and she was the first one to point out that over the last 5 years I'd spent most of my time injured or recovering and so I should take it easy and just build back slowly.
I did that and got up to running around 40mins but a glute strain later in the year stopped that for a while. (I blame sleeping on a plane in a bad position.)
In 2010 I was swimming again, cycling a bit and doing light running. There was another glute strain in April (can't remember why now - maybe bad posture in the office) but after that I started doing a lot of glute and hamstring strengthening and I haven't had trouble since. I started running regularly around Sep 2010 and that has continued until now. The only scare was I felt the ITB coming back in February (I'd built up to running for an hour - probably built up too quickly) but I caught it early and haven't had any problems since. The longest I've run recently is 45 mins last Sunday (don't want to risk building up too fast again..)
Please let me know if you need any more information. I can probably run the 1600m on Tuesday and let you know how I go.
Cheers,
Gavin