Post-race injury paranoia

Monday, 10 June 2013

It was hard to make my sore knee comfortable during the night and, despite going to bed early, I tossed, turned and slept badly.  The knee and right Achilles were both painful and stiff when I started walking around, but less so after my usual pre-run exercise routine.



The Terrigal Trotters crew at the Macleay River
Running Festival

I had no intention to go for a training run today, but did want to walk about 5km to just stretch and loosen up the muscles, ligaments and tendons.  South West Rocks, where we were staying, borders a beautiful protected sandy bay with a couple of forested mountains forming a headland to the south.  I followed the bike path that we had run along yesterday for a short distance before crossing a footbridge and then walking slowly southwards along the beach.  It was a pleasant morning for a stroll along the beach and I had a warm inner glow from exceeding my expectations yesterday.

After a few kilometres, I left the beach and followed a sandy trail through coastal forest before rejoining the bike path and following it back to our apartment.  I felt tired, but not exhausted and was reasonably loose, which was a good sign.  My Achilles remained stiff and sore throughout the walk, but I tried to avoid forcing it, and think it will be better after a couple of easy days.

We drove back to the Central Coast during the morning and then spent a couple of hours preparing the investment property Sharon had recently purchased for interior painting.  I was a bit anxious about damaging a stiff and somewhat sore body as I applied masking tape to various doorways, windows and skirting boards, but moved slowly and deliberately and don’t think I incurred any damage.

Better than expected

Sunday, 9 June 2013

I got up at 5am to give myself two hours before the Macleay River Marathon started at 7am.  I was determined not to drink anything after 6am and just had a slice of toast and jam as food.  A problem for all marathoners is balancing the risk of a full bladder and bloated stomach against the hydration and energy needs of a marathon.  I don’t think I did a good job before the Canberra Marathon in April, so decided to cut back significantly on both for this race.  Of course, I only decided on Thursday to run this race and had run an arduous 30km on Wednesday, so I never had any illusions that I would run a fast time, but perhaps that is the best time to try new approaches to pre-race nutrition.

Having my timing chip removed after the Macleay River
Marathon

I resolved to fight off any urges to go out hard and, when the gun fired, found myself at the back of the field as it climbed a modest hill away from the beach.  It took 2-3km to warm up and then I started to work my way through the field, constantly reminding myself that I did not want to start “racing” and wanted to reach the half-way turnaround feeling like I still had plenty left.  That is pretty much what happened, though my pace was marginally faster than a number of people in front of me and I was very gradually catching people all of the time.  Although every kilometre was marked, I had also resolved not to worry at all about my time.  I estimated that I was in shape to run between 3:20 and 3:40, but did not have a lot of recent running form on which to base this estimate.  The best way not to worry about time was not to look at my watch, and I never did check it until I crossed the finish line.

After halfway, I stretched out for a kilometre or two, but began to lose form a bit so backed off and tried to settle into an efficient pace.  This seemed to work and I continued to gradually pass runners right through until 30km.  From that point, the course became more undulating and my legs started to feel very tired.  I could see some more runners in the distance, but was unable to make ground on them.  With 5km to go, I decided just to try to keep my form and not to worry about my place or time.  Regardless of how fast anyone runs a marathon, I think they will always find the last kilometres hard, and I was no exception.  I ran through the finish in 3:24:34, a time with which I was quite happy, though the thought of running 30 minutes faster to get a sub-3 seems very daunting.  I won $75, equal to the entry fee, for finishing first in my age group.

Quite a few Terrigal Trotters journeyed north for the Macleay River Running Festival and there was strong mutual support and an enjoyable post-run celebration at the town pub.  My right knee and Achilles tendon stiffened up significantly after the run, but I don’t think they are any worse than usual after a hard long run and I’m hopeful that the pain will diminish and the joints loosen up in the next few days.

Choosing distance over speed

Saturday, 8 June 2013

It was an early start for me.  I was rostered to get the post-run drinks prepared for the Terrigal Trotters run and had volunteered to register the morning’s athletes, while Kev was away.  This meant that I could not warm up for the run and had to leave a couple of minutes after most of the runners.  However, I hadn’t been looking for a hard run so happily started slowly and then gradually worked my way through the slower runners, chatting as I passed, never pushing the pace.  There was one very steep hill, but rather than trying to run up it as I would normally have, I walked with my fellow athletes.



Finishing the UK Three Peaks Race in 2004

Despite the modest pace, my legs still felt more fatigued and stiff than I had hoped, particularly the quads, so the run didn’t boost my confidence that I would do well in tomorrow’s marathon.  I did feel that I was moving better, but doubt that I will be able to hold my form for 42km.

We left late morning for the five-hour drive up to South West Rocks where we were sharing an apartment with Jo, Graham and Eric for the race weekend.  Sharon was originally going to run the marathon, but sustained two stress fractures in her lower left leg a month ago, and had to withdraw.  I had entered the Half Marathon, just for something to do, but decided two days ago that my recovery from the hike that finished two weeks ago wasn’t sufficient to allow me to run fast safely.  Instead, I reasoned that an easy 42.2km was less likely to result in injury and was more in keeping with my recovery program of long slow runs every three or four days.  We arrived at race headquarters in time for me to change my race and I paid the extra fee and “upgraded” to the marathon for tomorrow.

Managing a chronic Achilles

Friday, 7 June 2013

Golf again early this Friday morning, so I was up even earlier to squeeze in the planned easy 5km run.  I definitely felt a bit looser as I moved around before leaving, though my right Achilles was quite stiff and sore.

Achilles surgery put an end to my steeple-chasing career
(on my way to a PB of 9:10 for the 3km Steeple, 19 Mar 77)

After four Achilles surgeries over the years, I’m very wary of forcibly stretching a painful Achilles.  I know from experience that forcing it will result in short-term flexibility and less pain during the run, but the next day it will be even stiffer and more painful before running.  By repeating the cycle, as I have done in the past, the injury becomes so chronic and severe that surgery becomes necessary.  Nowadays, I stretch it very gently before setting out, and then keep it slow and favour the offending Achilles until it gradually warms up.  The best solution might be to leave the run to the evening when it will have gently stretched from walking around all day, but this is not always practicable.

The Achilles did gradually loosen up during the this morning’s 5km but it was still sore at the end and my time was slowish.  On the plus side, the pain in my right groin is diminishing and I did feel like my running posture and stride length have improved since last week.

I think I’m on track to run the Macleay River Marathon on Sunday assuming the 10km run with Trotters goes all right tomorrow morning.

Recovery is important

Thursday, 6 June 2013

I wasn’t sure how I was going to be moving this morning after yesterday’s long run.  However, walking around while the Thursday morning track group went through their paces, loosened me up and I didn’t feel too bad.  It was a recovery day, so I had no reason to force the pace or run to a time.



I used to love my warm-down walks to the end of our
cul-de-sac and back in Darien, Connecticut

As usual, my run from Terrigal Haven, where the track session is held, started with a couple of very tough hills and I wasn’t running much faster than walking pace.  But, by the time I reached the ridge overlooking Terrigal, I was feeling a bit better and confident that I could manage the planned 11km without problems.  There was another big hill after 5km, but I just plodded up it and then enjoyed the flatter section at the top.

It was a slow 11km, but I felt as good as I could hope for after the long run yesterday and am looking forward to an even shorter run tomorrow to help me freshen up.

I often think that the best part of any training run is the slow warm-down walk I always try to take straight afterwards, wherever I am.  I can vividly remember most of the warm-down walks I have done over the years from regular running locations.  Apart from the relief at finishing a possibly hard run, your senses are alive after the exercise, you have a sense of well-being, and you can quietly contemplate what the day ahead holds.

At The Haven, it’s possible to walk round the low headland with spectacular views out to sea and along the coast and I always feel very lucky to, firstly, have such a lovely part of the world in which to run, and secondly, not to be one of the commuters I could see rushing off to work in their cars.