So.. After my visit to the orthopedic today who by the way was the same as last time, I will now continue my every 2nd day running but add a long run every week. I told him I did a 1 h 30 min run last Saturday, and he thought it to be good for me to go on with that. And even increase a little on the long run every week. Sadly my Achilles tendonitis – which he is sure it is – didn’t show the whole past week – have felt stable as ever. He did tell me that it might show up again, but that these injuries is nothing peculiar to someone running as much as I do. It’s only a matter of what injury it will be next time and when. And also that it’s nothing to worry about – and that for most injuries the worst thing I could do is quit running. Then it might heal faster, but the time to get back to the same workload will be much longer.
Why he did want me to increase is that I told him that it hasn’t gotten worse in these months and that I still have increased my running – I increased my pace from 5:25 min/km to just below 5:00. He thought that it hadn’t gotten worse was a very good sign.
I also told him about the race 27/8 and he thought that should be no problem and that I probably haven’t lost much of my fitness during these months of injury. I find it a little hard to believe, but that he believes makes me a little more positive about the whole thing.
After two more weeks with one long run he thought I would be able to also add one tempo or interval run every week.
Today I put on my lightweight Adidas Adios for the first time in a few weeks. I have been running in my Adidas adistar Ride with more cushion for a while just to tend to my achilles. What a difference! Today it felt like I had no weight at all on the feet – and like I flew forward. I usually run in lightweight shoes during summertime and never swap between runs, so this was my first wow-experience when it comes to lightweight shoes 🙂
Thu 4 August – Easy run in Alingsås
1:00 – 12.25 km – 4:54 min/km – 153 in avg hr
Sat 6 August – long run in Alingsås
1:30 – 17.82 km – 5:03 min/km – 152 in avg hr
Mon 8 August – Easy run in Alingsås
1:00 – 12.11 km – 4:57 min/km – 149 in avg hr
I’ve been home now since last saturday. I’ve run two times and it feels so much better considering fatigue and exhaustion. The climate in Sweden is a lot easier to run in during these months.
My injury though is no better. No worse either. I’ve booked a time for the same orthopedic next monday. Then we’ll see how we proceed next. I do feel stable enough to increase a little. So today I will run a 20 min run just to get the feel for it. And it seems most of my niggles comes (when they come at all) in the middle of the day – and all by chance. Sometimes it’s when I just stand still and don’t move at all.
Anyway, it’s good to be back with the family. Every day I’m not with them it feels like something is missing.
Tue 26 July – Easy run in fuzhou
1:00 – 11.65 km – 5:14 min/km – 155 in avg hr
Thu 28 July – Easy run in fuzhou
1:00 – 12.05 km – 4:59 min/km – 161 in avg hr
Fri 29 July – Easy run on threadmill at hotel in Shanghai – late evening
1:00 – 12.26 km – 4:54 min/km – 147 in avg hr
Sun 31 July – Easy run in Alingsås
1:00 – 12.11 km – 4:57 min/km – 160 in avg hr
Sun 2 August – Easy run in Alingsås
1:00:24 – 12.21 km – 4:57 min/km – 146 in avg hr
During the Friday’s run I became really exhausted. It was fine for a while though, but after 30 minutes it became worse. The last 10 minutes were unbearable. I tried my best not to force myself to maintain a certain speed. I never looked at the watch, but afterwards it was obvious that I had went pretty hard. I never seem to become adapted to the climate either. On the other hand July is the hottest month around here, but the past two or three weeks have been surprisingly cool. The past week though has been awful.
Today I went out late in the afternoon, the last hour of sunshine. It was extremely hot. The asphalt radiated a lot of heat. The temperature was still only 32 degrees C and humidity 70%, but since the asphalt was that hot it was just too much. I breaked after the big lap, after 42 minutes of running. After the run I couldn’t stand still for at least five minutes just breathing heavily. That quite much describes how affected I had become.’
I think also the development of today’s run was because of too bad hydration and too little nutrition. Because of my past problems with the digestion I seldom eat closer than 4-6 hours due to a run. Sometimes I’m very hungry when I go out…
When it comes to the achilles I’m not sure about anything anylonger. Is it the achilles tendonitis or is it plantar fasciitis? The orthopedic never told. What I do know is that it comes and goes at will. It doesn’t matter how I treat it or how much I rest, it seems. Some days it comes when I just walk around in the apartment and I have done nothing to provoke it. Well, the orthopedic said it would probably take only 2 weeks of easier running, then I’d be back. Now I’m up at two and a half months – maybe it’s time to pay him another visit 🙂
I know that these things can take time to heal, but I want an exact diagnosis to work against, or to know if I need to do anything differently or don’t do at all.
Fri 22 July – Easy run in fuzhou
1:00 – 12.36 km – 4:51 min/km – 164 in avg hr
Sun 24 July – Easy run in fuzhou
42:26 – 8.25 km – 5:08 min/km – 168 in avg hr
Earlier today I ran and tried to duplicate the run two days ago. Going down with the heel and still a high cadence. It didn’t feel any different today. And I haven’t had any problems these past days with the achilles. I’m really hoping this will help. It do seem logic.
Tomorrow I will do a short run, just to get me going on every day run. Haven’t had any trouble whatsoever during the whole week now and I feel ready.
I forgot to put on the footpod on today’s run though, so no distance or pace, but I ran exactly the same course as two days ago, meaning I was a little slower today.
Sat 16 July – Easy run in fuzhou
44:04 – 162 in avg hr
A few days ago I read an article at Science of sport about whether heel-, midfoot- or forefoot-strike were most efficient in running.
It was very interesting and made me think of my present situation with injury and everything. Since 2009 I’ve believed that a midfoot strike is the best, no matter what speed. Now I guess some of you will go “I can’t believe this guy! Hey honey, have you heard?…” But since I haven’t had any injuries until recently I haven’t thought it to be bad at least.
But it makes sense – I have pressed myself hard in very short time. I did that during the spring when I ran races with short time in between and at the same time increased my speed. midfoot strike would make the calfs work hard making them tight. If I always run like that even on the easy runs maybe the calfs never get to rest enough. At least it could be an explanation to my injured achilles.
Anyway, I thought it couldn’t hurt to try to adjust my strike a little. So on my last run I forced myself to land on the heel. Just slightly, hardly noticable. Though I did feel a great difference. For the first time I felt the cushion in my very flat Adidas Adizero CS 🙂 And also, I didn’t get a single niggle. Afterwards my calfs weren’t one tenth as tight as they usually are. It was even hard to get anything out of stretching them. I also noticed that my cadence still didn’t change. I were at 90 strides / min. The thing is, I’ve read that at a stride of 90 you force yourself to land on the midfoot. Well, according to the article above I guess that is only applicable if you run fast enough. It would be very interesting if they would film one of the elites running slowly (like I do) to examine how they land.
Since my little experiment worked so fine I will try it again on Saturday 😉
Tue 12 July – Easy run in fuzhou
41:04 – 8.12 km – 5:04 min/km – 150 in avg hr
Back in Fuzhou. I will write a post about the weekend – but this is solely for the running and injury.
The day after the Fridays run I thought I would feel something in the morning. Amazingly I didn’t. I persisted in my strengthening exercises of the achilles. The icing was a little hard these past two days though, but I have been trying to keep the foot elevated as often as I could. It’s not always appropiate among newly met friends 😉
No niggles during the Saturday either. Not even in the morning.
Today I ran when I came home to Fuzhou – in the afternoon. It started raining during the run – heavily. But it was quite refreshing compared to the usual climate. They say it’s supposed to rain quite a lot in the beginning of the summer here, but at least I haven’t noticed..
No niggles at all during the run either. So now I’m up to 4 days without a single trace of it. However I get easily tight in the calfs – especially the right one, where I’ve been having the problems. I try my best to stretch it away – I do know that it’s a symptom to Achilles Tendonitis.
Sun 10 July – Easy run in fuzhou
46:23 – 9.47 km – 5:08 min/km – 166 in avg hr
This Monday I had pains in the right achilles tendon right when I started running my 1 hour easy run. They disappeared after a minute, but came back for short whiles during the run. Most of the time I didn’t feel it at all.
I asked Coach what to do about it on the Tuesday – I also told him I had caught a minor cold, which I still have 🙁
He answered that it was the body’s way to react when I now had increased my race speed at the race last Saturday. He told me it is best to take it easy, cut the runs by 20-30%. Also, it could be good to ice the achilles tendon right after practice and heat it with a bean/wheat-bag or similar during the evening. Then he adviced me to read about the achilles tendonities injury in time-to-run’s injury section and how to treat it to recover in shortest time possible.
Like you can see below I took it very easy during today’s and yesterday’s runs. Now I’m a little concerned with Thursday’s 5 x 2k run. What will it do to my performance if I’m not able to do it? I’ll have to ask Coach.
Tue 17 May – easy recovery run
6.36 km – 5:49 min/km – 123 in avg hr
Wed 18 May – easy recovery run
6.32 km – 5:48 min/km – 123 in avg hr