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Scott's training log, advice, support
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Just a quick round up for me, ran Tuesday and today.
Tuesday was meant to be an upper-end easy run, but HR kept climbing so changed it to a progression run. It was tough, just about managing a 6:50 average for the second half. As expected, tired legs from that, but no problems.
Today was back to the old hilly route, as pace doesn't quite matter so much when you're not on the flat! Tough again, managing 11km in 55 mins for 80% MaxHR.
It's gonna take some time to get back to it.
Hope thing's are okay with you Scott, as I've said many times on here before. You deserve some luck! Rest up mate
No need to worry about the pace Matt, the good thing is you're running and have had no adverse reactions
Last few days for me has been spent at the gym on the spin bike and rowing machine. Today was 15min row and 50 minutes on the spin bike. Will have a chat with Steve tonight and possibly see about seeing him tomorrow, it may be the calf or could be the achilles don't really know
It got to Friday when I was off work and after dropping Mia to school I went to the local walk in clinic who said I should go to straight to AnE. By about 10-10:30 I was in Majors with a canular in and having bloods taken. Suspected appendicitis which was eventually ruled out but can be serious hence the swift action. A whole host of other tests, full blood work and some pain reielf and anti inflammatory meds they let me wait for a few hours before being prepped for day surgery and moved to ASU (Acute surgical unit)
Lot's of doctors swung past and examined me, all confused, all reluctant to do an ultrasound for some bizarre reason and talking about various things, potential hernia coming through, testicular swelling coming on which hasn't developed etc etc. Time got on and finally they sat with me and said they have ruled out anything "major" sometimes tha's the case and they just don't find a diagnosis and that I would need a scan if I had upto 4 more days of straining and pain. Popped me 3 huge tablets and I was sent on my way about 5:30 PM
Didn't feel great having not eaten all day by this point so made my way home and chilled out, headed down to Gunwharf with my brother Yesterday AM with my run kit hoping stupidly I could run but knew it was never going to happen. Actually brought a new pair of running shoes from Pearl izumi (Check them out). Never explored their range but looked and felt similar to Hokas and big sale at 35 quid I couldn't turn that down as my current session training adidas shoes are years old now. Watched a few races of the county champs and did try a warm up jog with the boys but pulled out after 5 or so minutes and we were only 8/9 m-m jogging.
Great run by the boys and lots of hard work paying off, a really good point to anyone reading to see Matt C run under 16 minutes and not to take anything away from him but he hasn't been super upto scratch in training (injury issues) and frankly not so close to me but just seems to race very well and composed, not leaving anything in training unlike me where I have beasted training and then not reflected that in races to an extent. It does give me hope with him and Dan running 16 mins that I could have been in that ball park so hopefully I'll get a chance to run a 5km this summer
Luke drove back and I felt very very sick so got into bed when I got home for an hour or so before heading out to go bowling and watch Alien at the cinema which was pre booked.
Will be speaking to doctors today as still have a tingling / searing sensation in the R belly side.
Matt - It'll come back with some patience mate, sometimes just rust busting is all it needs!
Scott - How does everything feel now? How was last night? Shame I missed out but I had our evening out planned before. You've got into a small XT routine which is good.
Yes was a good night on Saturday, alot of good runs and people showing alot of promise for faster times as well. Had a chat with Steve and he thinks I probably just need to load the calf but is going to let me know when he's free this week so he can check it out. 30 miles on the bike yesterday
Ringing hospital tomorrow as I recieved a message about an appointment but in my rush setting up new phone on contract with new number today before work I wiped everything on my old phone. I know I'm being seen about my foot tomorrow at 2ish and now need to find out what's going on Wednesday
Matt - Thanks, I'm almost certain I could run a PB and it's a question I wanted answering. I think the two races plus some solid sessions lately have started to give me confidence. I figured running a 4:45 equivalent mile in trainers in a session last week gives me no reason to aim for the over 5km next year
I maybe down the track tomorrow Scott, I'm up early 5:30 to take Inese to work and then will go for the gym and try my leg stuff, I will maybe try a jog and XT see how I feel. It's not like my arsepain will go anywhere and if something in my stomach / side hurts when I'll stop
It all sound's very weird especially as you seem to have had limited problems for the last few months. Must be something going on that has caused it all to come on! I wish I would be down the track tomorrow but need to sort this calf issue, waiting to hear from Steve about when's best to see him as he's pretty busy this week.
My woes continue with different things going on today. I had my shift swapped at work for tomorrow morning so I had Mia last night and took her into school today.
With midwife and (unknowingly) Physio today it worked better anyway.
I have been feeling lethargic and annoyed. I haven't ran much at all for May and in fact just 5x in over 2 weeks now. (17 days)
A few phone calls yesterday and back and forth my two days ended up like this
Physio up the RSH Tuesday
Physio up the muscoskeletal unit today
Nothing about my stomach
I saw a consultant surgeon about my foot on Tuesday and he said the usual which I know, zero flexion in the foot, zero flexibility, poor strength etc etc. All of which I have tried to address. He ruled out needing surgery of course which given I can run and walk is obvious.
I haven't put so much detail of stuff going down but a run down of symptoms made it clear it was an issue ->
~No progression in volume (not always needed anyway)
~No early morning runs, or at least a struggle
~Working early, getting up early and driving early hurts the foot and makes it a nuisance to walk on for best part of the day
~ Potential / likely contribution to the knee problem
You get the idea. He then asked if there was anything else, given I was next door to where the surgeon was when I had my piles first assessed I wanted to go there but obviously couldn't. I then mentioned my knee but mainly my stomach issue talking about a potential link with things getting worse etc etc, as he was a consultant surgeon maybe he could help, low and behold he said he would give me 5 mintutes quickly and check me over. More than likely a hernia, I have slight swelling above the R testicle / groin area, pain going up past belly button, pain when pressed more and irritation when walking (worse when running) He said it can be repaired under local anaesthetic but will need proper assessment and he is not a specialist. he also advised me to take a vitamin D supplement. I told him my legs ache now even though I haven't been exercising
I then rang back the ACU (Acute surgical unit) rang my GP back and forth again and finally got a referral request put in so will hopefully here something to be checked up on. I'll ring again Friday and push to be seen
I then ring round sorting this mysterious appointment today and find it's and the phsyio MSK clinic where my PF was first addressed. Straight in and a run down of the above and he said he would do the steroid injection there and then so set about about marking up and cleaning down my foot. We chatted and given I haven't and wont be running for a little while I think it was the right choice, the surgeon yesterday I guess wanted to treat as if I was just starting out with him doing the stretching etc.
Big injection, I note the box has kenalog written on the side and I feel like a doper, instant pain though and bloody hurt! He said that's a good reaction!
He think results will show in a week if it works
Home after that and chilled watched some netflix, a bit tired so I sleep for 90 mins, whether or not it would work that quick but Inesa woke me up and I was literally dripping in sweat, enough to need a towel, no wonder those pesky cyclists use the stuff for weight loss
Limping a bit now with the pain as the anaesthetic has worn off
I've gone to the gym I think 3 or 4 times to work on my leg and each time tried to jog there and never made it, it's 3 minutes away. I have seen an improvement in the leg/ hamstring / knee upping the weight the last time I went but also no pain. Coupled with not actually running it should be fine. Feels horrible to go to the gym for 15 minutes not even that!
Given I may not even get seen for a while or it'll be a scan refferal in months ahead I should do two things, look at a serious XT program and find something I can do and also keep onto them to find out what's going on and really try get seen, ring every day if I have too
I feel well in myself so I'm ruling out any kidney infection or something along those lines now
Really positive news about my foot though, Not once this year have I woke up and not limped or been aware of my foot given me jip but since the day after I had the injection I have been pain free and walking normally without it feeling like there's a marble under my foot!
I'm working all evenings (4-12) from tomorrow through till Thursday so I look to take advantage of some XT / bike in the day and getting some strength work and trying to pick into a routine
I have Mia now and till I go to work tomorrow so won't be until Monday
Things picking back up here again over the last few days have done spin sessions and a cycle this morning. But importantly after seeing Steve yesterday have done 2 tester runs of 15/20 mins and the calf is feeling okay. Found a few real tight spots and need to do bent leg calf raises on the smithy machine at the gym to load the muscle. Fingers crossed!
Good to see you out running again SP, how is the calf with the loading exercises?
A bit of a silence from me... I was getting on just fine with knocking the rust off the other week, managing hour runs two days on the trot with no aching.
Sods law that I end up picking up some horrendous cold, and have been waylaid for the past week. Dizzyness, fatigue and all the gumpf that comes with a cold. Tried sweating it out when I first felt symptoms, but to no avail.
First run out today, still congested which made the running tough - not to mention the heat!
If all is well tomorrow, with no aches, will do the same again.
I got thinking, I've about 5 months now until GSR - I'm confident if I can get the mileage and training in place, I still have a good chance of going for a PB!
Think I'm going to pencil a plan for a 6-week build with weekly 'tempo' runs (although they'll be laughable atm)
Hope all is well Scott, any news from the doctors?
Tried a 30 min run on Monday, calf got very tight so had Tues off and yesterday did another 20 min run. Going to try another 30 mins this evening, tomorrow will be gym before work and more loading exercises
Matt - Shame about the heavy cold but two x 1 hour back to back is solid and more than good enough if you are thinking targeting a 10mile race in 5 months time
Getting in the Tempos now will massively help, going up to 8 or so will be a huge turning point (being able to gradually do it too) but as you get faster knowing you can handle those runs will be good. I don't think I'll ever run a 10m / HM off poxy 4 mile Tempos, it doesn't cut it
Scott - I'd be looking up the link for something that is causing that pesky calf to tighten up on most runs, becoming hard to get the consistency in but getting there. I really hoped you'd be able to get into shape, still, it's a few months till August so maybe there is time
Nothing from me, I've worked 10 days in a row, last night for example home around midnight and allready in work today now, I got tied up Monday with going to the doctors and Tuesday with the baby scan which was all good news! 13 weeks now. Yesterday I went in early to cover one of the managers who had asked for a hospital appointment
I'm starting to feel lazy and unfit, my foot had been great and no pain or stiffness in the mornings, my knee has cleared I think and no pain when massaging the area so that's all really encouraging
I've had a few appointments sent through now but still over a month away it's dissapointing. No results and no calls, I still have some aches and I still cannot run
My piles have been better overall but when they hurt it's really sore and yesterday I had a few bad bouts of crippling pain and spasm
It's so frustrating and again to see Dan in the group run 15:46 which is amazing for him but also a big "what if" for me!
3km at Watford next week and I obviously won't be running, gutted to miss out but it's then over a month and I haven't trained really. Cant see me back on the track
Annoying that it doesn't look like you'll have any results for a while, atbleast the knee and foot are all feeling good though. Any chance of keeping the fitness up with biking/spinning etc?
Calf was a bit tight on the 30 mins last night but held up okay. Gym this morning and another 30 mins in the morning before heading to Twickenham for the Aviva Premiership final and then watching Arsenal v Chelsea at the pub
Yes I hoped I'd be able to build some consistency too but hopefully we will get there if I keep up these loading exercises
I don't think working the last 10 days in a row with a few extra hours and later shifts didn't help but there's no excuse really
I am off this weekend but don't have Mia, was meant to have her but Shauna's step sister is getting married so they were there today and have booked some beach horse riding tomorrow
Plan this week is all evening shifts but earlier days off (Tuesday / Wednesday) and will be going to the island as it's half term so will be with Mia. Dad's birthday today so will do something with him when I'm over there. Still trying to get my head around what to do but in reality it would be so easy to go over to the gym and try a few things.
Foot has still been good but piles are still frustrating and almost back to the pain I had before, lower back and spasms along with the internal itching and discomfort are horrible too, still ages for my appointment and I've rang again to try follow up and getting nowhere
Great result for the gunners! Bet you're having a good few drinkies to celebrate
Off to IOW without running gear makes me sad but signal a month I don't think I've even hit double figures in total and perhaps just 2 hours or so activity
Will test the leg on the spin bike at the gym tomorrow morning, it feels all horrible and knotty though. Not a nice experience to wake up to
Good news on the foot but annoying that the piles are an issue again, it seemed like you'd got to the bottom of that and it wasn't cauing you too many issues. Enjoy the IOW!
Have you looked at compression of some sort even if it's tight rocktape with agressive rolling before bed, it may pay to convince the GF to get some massage oil and have a go daily and also apply some constant pressure to those knots ??
Very hard about the piles but they seem to come they go when I manage them then re appear few days later.
Yesterday and today pretty good but it's around going to the toilet, always left sore and tight. Must be in line to talk about more botox soon to help those muscles just relax, I reckon that'll do wonders
Foot continues to be good, actually jogged about on some grass today all be it in jeans helping my daughter learn to cycle but things felt ok, knee has the odd twinge
I'm away till Thursday then straight to work that night so perhaps a jog Friday AM
and if it fails onto the gym
So what's been happening in my world this past 6 weeks? Honestly not much to report. I was running well and I told you about that 5k time I ran. Since then I continued training as normal for a few weeks until about two weeks ago I became ill. Nothing major but it did mean I had to miss an entire week of running. I ran on the Tuesday afternoon and felt horrible, became ill that evening. It was just your bogstandard stomach bug. I never actually threw up but basically lived on the toilet. I spent only 3 days feeling ill but then it took a while to get my appetite back and even longer to be back to my normal energy levels. I joined a friend for my first run back last Tuesday. He's a runner but he smokes so he can only manage like 8:30 pace at best. Felt kind of weird running with someone. I believe it was the first easy run I've done that wasn't on my own since early March.
Since my return I've done 2 sessions. One was just some sprints and the other was 8 X 600m off 90s rest. Can't remember exactly but I believe I was averaging something like 2:00 or 1:59 which is a pile of crap on the track but this was on a slopy, wet country road so it doesn't really tell me much about my current level of fitness. Still reallly need to work on getting the 1st rep right though. Did it in 2:05 then my slowest rep for the entire session after that was 2:01.
Currently on nights at work for a week. (Hence why I'm posting this at 2:15AM) Not used to them though. Decided to do my runs this week at the end of my shift which means running at around 7:30AM which feels weird. The 6-miler I did yesterday felt like it took FOREVER probably because my body desparately wanted to get to bed.
It's frustrating to read of your struggles Scott E. It seems some people are just always injured. You are an extreme example being rushed to A&E and all that. You get severely injured even when you're not exercising! Then we get people like Matt who can run distances the rest of us only dream of and stay injury free.
So yeah, that's it from me. I wish you all the best in your recovery Scott! Next time I check in I hope you're feeling better and don't have 5 fresh new illnesses/injuries to worry about which usually seems to be the case.
I've had a few weeks now building back up very gradually - number of runs per week having been
1, 1, 2, 2, 3, 2, 4, 3
...all short in the region of 5-12K but finally a few outdoors which is nice, and trying to settle back into my old strength/stretching/foam-rolling routines that used to serve me well - although it really annoys my other half if we're trying to watch some tv before bed and I'm on the floor doing side-lying leg raises
Starting to observe some positive change in terms of heart rate - drift is slightly less atrocious when sticking to easy pace ('easy' currently being somewhere around 8:20/mi vs 7:45/mi of old), and my resting heart rate is reducing again (it had risen to about 20bpm higher than my baseline of many years, now only 10bpm higher). Had dropped another kilo of fat when I last checked.
But family stuff and diy over the bank holiday weekend means I haven't done any runs since last Thursday, and have had a poorer diet and a drink of wine so have probably undone a little of that. Will try to get a short run in tonight and tomorrow probably treadmill, rest Friday and then Saturday it's a friend's 250th parkrun, so I'm going to come out of the woodwork and do my 100th if we can get up and get the kids ready early enough (takes at least 2 hours to get out of the door these days!). Not sure whether I'll try and do the parkrun as an 'effort', or jog round with a friend or push a buggy round. It's probably rare that anyone who gets to 90 parkruns in 2-3 years then takes another two years to get from 90 to 100, but that just shows how much my life has changed!
Ballestros - Getting there
I know how much of a pickle it is getting ready with the kids, even when I have Mia I've planned junior parkrun and never get round to it.
That's mental regarding the amount of parkruns then suddenly the stop off!
I'd love to celebrate a milestone parkrun by doing something special rather than race it unless I was well in for a PB and knew it. If it was something I did that often I'd probably jog it / dress up
TTi - Good little sessions after sickness, close to 5min miling is good work. With working nights that will muck up your body clock and whether you feel it or not it's definitely going to impact your performance so stick with it and it'll come. Any races planned??
Actually feel really stiff and niggly but been running around with Mia trying to get her on the bike more without stabilisers so have done some running haha.
Few of the lads at Watford tonight, eagerly awaiting the results!
June 1st tomorrow and feels like time slipping away again running wise, getting the 1:30 boat and will head straight to work. Actually plan to cycle on Saturday, be it the gym or my road bike which I need to go up to my Nan's at get sorted but I am determined to finally do something
So I've actually changed my running schedule AGAIN. I was running well with my previous system which was basically session, short run, long run, rest day but I decided that a rest every 4 days was unnecessarily often so I've changed it a bit. Here's my (unnecessarily complicated) schedule now: (It's an 8-day cycle)
Longer session, short run, long run, short run, shorter session, short run, long run, rest.
A shorter session consists of reps no further than 400m, usually 4KM or less total volume.
A longer session contains at least one rep over 400m and is usually around 5KM total volume.
Short run is 5 or 6 miles.
Long run is usually 8 miles, on rare occasions I might go for 9 or 10 if I feel really good.
Obviously life gets in the way and occasionally forces me to have a rest day when I don't want one, but that's the same for anyone I guess.
Sounds good Ballesteros. Maybe thought about doing your 100th in fancy dress or something for a bit of a laugh and to celebrate?
Good luck Scott I hope you can be back to PB's soon!
Hi Scott, posted a little call out for you on my thread, but know you frequent this one a bit more .
Weighing up just the double you report in this post here. 2 weeks time.
4.48 into wind is pretty tidy, but you're a bit of a short distance specialist right now.
My pb is locked on 5:00, so I see there were a few on 4.57-4.59 behind you and the winner. Only had 2 cracks though, and both on the Ealing mile, which has a few little bends here and there.
At the time, was 17.36 up there with your 5k times? What was that course like, similar windy job?
Generally you feel that the 2 races back to back were fairly fresh though, and the 5k wasn't upset by the mile?
Good to see you being able to build some consistency again TRI, are you aiming towards anything specific?
Likewise with the heart rate dropping for Seve the fitness is obviously coming back pretty quickly
Definitely get on at them about the botox Scott!
SG: 5km course was okay, obviously right on the coast though so if windy could be heavily affected. Likwise part of the course goes onto shingley stuff which is far from ideal. Not great quality at the top end so likely to be running more or less on your own. I definitely think both the 5km/ mile were doable and can't say they had a hugely detrimental affect on each other
Not much here since last posted, after the cramp last weekend it seems to have cleared and loosened up. Was meant to run yesterday but after a wedding Friday and being on my feet all evening it felt a little dodgy again so delayed till this morning. Felt good though
Stevie G - I also did that Gosport Golden Mile + 5K double back when they first held it in 2013, and finished 9th in both. As far as I was concerned the Mile was the main event and the 5K was just some extra entertainment as the shingle section wipes out PB potential. I managed 5:19 in the mile and 19:14 in the 5K and for context that year I had a 5K PB of 18:15 and marathon PB of 3:04. I don't think the mile affected the 5K too much as there was enough time between the two for lactate to clear but not really long enough for the legs to tighten up, I just found the 5K hard to get back into a racing mindset for after the mile. It might be different if you're at the front racing for a prize but then that depends upon who else turns up.
The wind was only a gentle breeze in 2013 but as Scott says it can really play a massive part there inches from the coast. They reversed the direction of the mile for subsequent years (was originally eastbound then they switched it to westbound), mainly for logistical reasons if I remember correctly, although from my various trips down there the original route is less likely to have a headwind so a bit of a shame.
Good luck with the health and injuries guys!
Not too much to report, seems like its going to be a slow recovery process.
Hope all is well with Scott and Matt
Been doing the odd 30min run and work at the gym. Hopefully will start to see some results
I'm injured. Again. it's shit. However this has been both humbling and frustrating as I have no idea how it even happened or what's going on (To an extent)
it all started when I ran the last quick session, 1 mile at 4:43 then 6 x 600s and confidently felt like I was back on it after a rough 3 weeks or so since the 3KM and the 1500 where I should have done better (Running the equivalent time in that exact session)
All remember is eating some chicken breast stopping off at the common to jog across as a warm up and driving with a stomach ache, thinking I ate to quick I ran, then it got worse, and the session blew up in my face. That was on the 9th May! I then went up AnE with the pain very bad persisting and ruling out any sort of kidney stone / infection or appendicitis
I only ran 4 times in May before that day.
I'm unfit, fatter and chesty again. The multiple physio, hospital trips and stuff haven't come to an exact conclusion but it's come down to this.
I have something called pubic symphysis, or the dysfunction of - so my pelvis is misaligned . Now this we hope in a way is the source to why I've been so damn injury prone before and I have had some minor manipulation and feel better, my right bollock is still in pain and the pain stems up that way across my groin past my belly button on the right side so we think the ligament or a muscles in that area has torn and possibly a hernia has developed through that. I cant even do a handful of sit ups now. It could well be the hip flexor at the attachment which is what they thought listing as grade 2 but over a week or so with me being able to do certain movements it's kind of ruled that out.
Either way it's a bitch and awaiting scans to exactly pinpoint what's going on but that's ages away, I've had appointments through for August. good news is foot has been perfect! Piles have settled a notch without running (has helped) but also still painful at times so I think botox will be given, July for that
I still can't jog a few steps so unfortunately I really feel I won't be running again for a very long time, this isn't going to sort it self out anytime soon, I have my new baby coming end of the year and actually have another announcement that I am changing jobs again very soon so will be putting a lot of commitment to that so it's a case of probably doing it to keep fit and maybe commute but for now I'm stepping out of trying to imagine racing etc for now
The new role is as store manager of Alton sports in Eastleigh. I couldn't turn it down despite recently changing jobs. I'm super excited to be working with my passion every day and I am getting ready to work with some events and brands very soon, hopefully if it works out I'll also be involved with some ironman event support and London Expo next year so very keen to really commit to this. As I am still in probation I only needed to give a week notice so will start in a little over a week!! + Yes boys, I will try to sort you out some cheeky discount
SE, it's been said by many a people, many a time, but you really deserve a change in luck! Although, on the plus side, I do hope that this helps to iron out all of the other injuries/niggles you've had in the past.
As for the job though - that's amazing, well done! It really does make a difference to be in a job that revolves around your passion, and that you're enthused about!
SP, hope everything is okay with you? Slow recovery is much better than trying to push it too much, mind!
TTI, good to hear from you! That 8-day cycle does sound a bit strange - I don't think I'd remember what's what if I did anything other than 7-day :P How's it working out for you?
Ballesteros, that's still progress! It's sometimes a bit disheartening to reflect on previous paces/HR, but you'll get back there
As for me, it's been 4 week since my last post (and not really sure how I avoided the forums for so long!)
My mileage has been 28.3 / 41.1 / 41.1 / 22.9 for the past 4 weeks - I couldn't bring myself to run in the heat at the weekend, so that's where the missing miles are, but I was happy to have a few days off.
First run of the block was 4mi at 8:56/mi for 77.6% HR, whereas this morning was 7.6mi at 7:44/mi for 74.8%HR. Glad to start seeing some improvement!
This week I'm bumping back up to 6 days on, and should be just shy of 50mi - 1 x 45mins (5.8mi), 4 x 1hr (4 x 7.6mi), and 1 x 1.5hr (~11mi)
I'll do the same next week, and then I'll start some sessions the week after - that'll be the end of the 6-week build!
Scott - Knee and calf ok?
Matt - Time flies! Still consistent even if a few days were missed because if the heat, it's been incredibly hot and I found it even more so with two days of exercise! I had noticed on Strava that last run had a much better HR / pace level
So I've been feeling better the last two weeks than the month before and marking 6 weeks off I felt like I could try something, I shouldn't have ran as I still struggle doing crunches and find myself aching walking at work but I was due to have Steve call me for an update and I wanted to have a test. I managed 2 miles and I would say I was uncomfortable more than in pain which was a good sign but a bit of a painful reaction means I won't try for another few days. I then hopped on the bike today after having to buy a pump and get it all cleaned and sorted, bit rusty too which will need sorting
Googled the route into where I'll be working from next week, saw various ones and knew where I was going but just so used to driving it on the motorway. Traffic depending I can cut through Riverside park to add or take off a few miles as I gain fitness but I was there in a little over 20 minutes and included 6 x 3 minutes of efforts along the way. The efforts were more like steady bits and the recoveries hanging off my bars!
Felt good and just over 12 miles done, the great news was zero reaction, pain or discomfort from the problem area
Running is the problem haha