The orthopedics ordination

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 Β 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 πŸ™‚

Thu 4 August – Easy run in AlingsΓ₯s

1:00 – 12.25 km – 4:54 min/km – 153 in avg hr

Sat 6 August – long run in AlingsΓ₯s

1:30 – 17.82 km – 5:03 min/km – 152 in avg hr

Mon 8 August – Easy run in AlingsΓ₯s

1:00 – 12.11 km – 4:57 min/km – 149 in avg hr

Some things never change, but this MUST

At yesterdays run I had a few niggles. Not very apparent, but I still felt them. I did all my best not to focus to much on them, but I felt that I needed to slow down in the end.

It’s all so strange. They seem to come all randomly. Sometimes I just stand still and don’t move at all and there it is.. And when I walk around it doesn’t show. It doesn’t seem to matter if I’m warmed up or not either..

It’s not on the achilles, more somewhere at the joint, but I can never feel any pain when I search for it with my hands. Nowhere..Β I’m all confused. If I didn’t know better I would think it had something to do with nerves..

I’ve read around, and I seem to have insertional achilles tendonitis. It’s not so common to recover from with physical strengthening. But I did find one medical study suggesting the heel lifts on a stair could help in some cases. The important thing was to lift with the load on the good leg and lower with the bad leg.

I’ve seen many photos of achilles tendonitis, both on the mid-section and the insertional ones. I have no visible swelling or thickening – and, like I wrote above – I’m not tender to any touch, hard as soft. So it can’t be that severe.. Only – it won’t go away.

What is insertional achilles tendonitis?

Achilles tendinopathy: Treatment strategies – a more medical article on how to attack the problem

Tue 12 July – Easy run in fuzhou

41:04 – 8.12 km – 5:04 min/km – 150 in avg hr

Yet another run

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 πŸ˜‰

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.

Moving on..

Sun 10 July – Easy run in fuzhou

46:23 – 9.47 km – 5:08 min/km – 166 in avg hr

New steps in Fuzhou

Yesterday I had a nice long chat with coach. Among other things we talked about my injury and what I need to do to get it better. One idea is that I might need to let go of it phychologically – stop focusing on getting better and instead trying to enjoy the running. The other thing is to work on it physically, for example with stretches and strength training..

He also made me aware I should be running at at least a pace of 5:00 min/km, no slower. If I hadn’t injured myself or had the stressing time of becoming father again he thought it would’ve come by itself in between winter and summer. As it is now I have to go there myself.

So earlier today, around 16.00 I went out. It was 33 degrees and steamy.. After running for 30 minutes I was sure I couldn’t complete the whole hour. The heat was just too much. Maybe also the fact that I increased my pace with 20 seconds per minute in a leap.

The sweat was pouring. I ran bare-chested, which by the way was very liberating. In Sweden I never get the chance to do so, but here in China many people run bare-chested. And the staring looks I get even with the shirt on, so that shouldn’t keep me from doing it. It’s like this – half of the people I meet stare uninhibitedly – half of them smile as they do it and half don’t. Those who don’t look at you like you’re some kind of freak :D. This is not just because of the running. It’s like that all the time here. Not that much in more international cities, though, like Shanghai. They’re more used to foreigners there. Here most people don’t know a word English, except maybe Hello which some of the young people shout after you nervously once they’ve passed by you and gathered the courage.. Then they laugh out loud πŸ™‚

Anyway, after 35 minutes I had run a lap.. Then I was so exhausted I thought I would only be running for 10 minutes more. But after 5 minutes, when it was time to turn around, I instead found myself doing the lap – only a shorter one. I ran for 52 minutes, exhausted and fatigued.. It took me an hour or so to get back on track.

Funny thing though, I didn’t get a single niggle in the right foot this time. Ealier I have noticed at some runs that I don’t get it when I increase the speed just a little. But I only thought I got strange ideas. Hopefully it will be exactly the same next run. But that time I will keep the pace a little slower. And also – run in the morning instead when it’s only around 25 degrees warm

Two weeks have passed – still feeling the injury

Some Chinese beer snacks, Chicken feet, grilled tofu and roased peanuts.. Yummy!

Now the two weeks of prescribed “every other day” running has passed and I still feel the injury. It’s getting better and better for every day that goes, but it’s still not gone. I’ve consulted Coach in the forum to see what he says about it. Should I go for the build up or continue running every other day. It doesn’t feel good that I run so little… I can feel that my body needs more again.

Here everything is about making life work out. Even going to the store buying milk, egg and bananas is a challenge – but a very nice one though πŸ˜‰

I also love to try new and exciting things, both in food and experience. Here I can have a lot of that. One little example is their snack to beer – cooked chicken feet which are very spicy to chew on. Not much to eat if you’re hungry.

 

 

When the body disagrees with the performance

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 πŸ™

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

A wet 70 min run

Today nothing much has happened. It poured down during lunchtime so I decided to do my 70 min run at home in AlingsΓ₯s in the evening instead. It proved to be a better choice. It was still quite wet outside, but at least I did risk being washed off the road πŸ™‚

Today I also realised that most of the ice on the asphalt has melted. Now all there is is a thick layer of gravel instead. But it’s nice to feel a touch of real ground under the feet again. Not that it changes much, though.

It feels pretty much everything in our life now circulates around the coming child now. I’m really looking forward to what’s to come πŸ™‚

Detailed Garmin data

Day 1, 2nd sub 40 10k round
60 to 70min easy distance

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 12.07 1:10.01 5:48 136 152 91

Why do heavy things always find their way to your toes?

It’s gotta be some explaination for it else than just Murphys law. It was when I looked for something in the cleaning closet for mounting the baby bed – suddenly it started hurting like h–l! I had managed to let a paintbucket fall on my foot.. And of course it had hit me where it hurt the most – on the tip of the toes.. For almost three minutes I just jumped and ran around in the apartment cursing and bursting out cruel thing about myself and my lack of cautiousness. Then it got better.

I was afraid that it would affect my running. Luckily it didn’t. Not in a way that I noticed, anyway. But now, in the late evening it hurts much worse again – I’m pretty sure I’m gonny lose the nail. It has gotten all blue. It will be my second in a year then. The first was the nail of the biggest toe which I lost after the Gothenburg half marathon last year. In the last 500 meters I fell on a foot of one of the audience fences. The blow led to me losing the nail..

Well, if it doesn’t affect my running it’s ok by me πŸ™‚ Then I can live with aching pain for a couple of days.

I didn’t feel tired during the run, but it got late so I kept it at a little less than 40 minutes.

Day 20, 1st sub 40 10k round
easy recovery after race. 30min – 1Hr

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 6.63 38:55 5:52 132 146 92

A sign of improvement

Don’t got much to add today, except that I got a good indication of improvement at my 30 min easy run.

All winter I’ve been running easy runs at HR around 130 to 140. My pace then have varied between 5:50-6:30. I never thought that would change. Yesterday I ran at 133, I think it was, and the average pace was 5:30. That was also a sign of progress, but I didn’t give much thought then. Today I had an average heart rate of 138 and that gave an average pace of 5:08!! For me that is quite a spectacular change compared to back only 2 weeks! (Have you also noticed that my cadence is a little higher)

If it’s not something special it at least gives me confidence about the coming season – and I sure can use that as I’m trying to better my 10k time with more than 2:47 min (from 39:47 to sub 37) πŸ˜‰

No Garmin data today.. Sorry – their servers are down.

Day 14, 1st sub 40 10k round
easy day of 30min running

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 6.38 32:48 5:08 138 151 93

An urge to extend myself

Luckily they just had plowed when I got out in the evening, so the bedding was a good as can be expected from an highly oversnowed landscape and a couple of plus degrees.

Though, today it was very hard to keep my heart rate even below 140. I think the burglar in the drama (a Swedish expression directly translated. Ain’t I funny..) was that I had eaten a big meal less than an hour before my run. Usually I wait around two hours before running in the evening, but today I very, very much wanted to get home to see The pillars of the earth – a mini series of Ken Follett’s great books taking place in England in the 12th century.

I really love historic and Fantasy adventures. In fact I would like to recommend a great author of a Fantasy series that I’ve seen is to become an HBO tv series – George R R Martin. His book series named A song of ice and fire is very breathtaking for someone who likes adventures with a lot more depth than the usual Fantasy that more has teenagers as target. In his story nothing is just black or white, and nothing is just easily gripped.

Back to my running.. (I kind of got lost there for a while :))
My running was really slow (read really very slowly) – sometimes my waddle felt more like stumbling forward. But like I said before my belly was stuffed with our both girls favorite food – Korv stroganoff (A swedish stew with sliced traditional sausage flavoured with tomato and cream) which we’ve been eating 3 meals in a row now just to keep them satisfied.

Then, after 55 minutes of running I felt an urge come creeping. I felt that I needed to extend myself a little. To once more feel what it feels like to take much longer strides.. ..And I did it!
And it was good! For four minutes I ran at a pace around 3:40-3:50 something. Then I was home. Probably not the best thing to do right now, but I couldn’t help myself πŸ˜€

Detailed Garmin data

Day 17, 2nd build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 9.26 55:00 5:56 137 161 89
2 1.06 14:59 3:49 175 183 92
3 0.219 1:17 5:55 167 183 88