Withings Wifi Scales Compertition

Why not check out DC Rain Makers blog, especially as he has a competition to win a set of Withing Wifi Scales!

Confused

Well its been a couple of weeks now since my first run.
Just to briefly fill you in I got my old Road bike off my brother and have done a 15 min and 30 min cycle (ending in the right hand STI break leaver cable breaking and having to be replaced) and I did another run, abit longer than my first run, maybe closer to two miles at about 9'23" a mile pace. So was nice.
On monday the 5th of april (bank holiday Monday) I was relocating some stone slabs around the back of the garage, and by the end of the day my knee was giving me greif.
So since then I haven't done anything else apart from some strengthening exercises and resting.
After talking to my dad and a colleague at work, I have now got a clearer understanding about post injury recovery. Dull pain and sharp pain. It is apparent that the dull acheing pain I have been feeling for the latter part of my injury has been part of the healing process and I should be able to train on it. I feel when I twist on my knee that it feels soare and tender like a twisted knee, so some cycling will really help protect the twisting of that knee.
So my plan is 2 cycles a week for two weeks, (@15 mins, 30mins, 30mins, 30 mins) and then drop a 10 min jog in and increase maybe by 5 mins a week. I shall see how we go.
I am on holiday in Italy for two weeks in june (about 4 weeks time) so will have to play it by ear. I would love to do some nice running down the coast in the mornings or evenings but may say two runs a week at 15 mins or 1 @ 10 mins and 1 @ 15 mins just to build up from the 1 run and 2 cycles a week to 2 runs a week.
Maybe have a 3 cycle week on return home and then drop a run or 2 in to replace the cycles and alternate 2 cycles and 1 run, and 1 cycle and 2 runs a week.
The focus is going to be on quality of run and cycle, the number of activities a week (getting up to 3) and keeping the pace and time down and build the time up.
Once i get back from Italy it will be 12 weeks to race day, so will use the first 4 weeks of that to consolidate a consistant and stable exercise pattern.
Then I will try and start introducing a long run/cycle and eventualy a race pace run in too.

Watch this space... well... I will pretend that someone is watching.

1st Run Back

After a week of leg strengthening exercises I went for a 1 mile run, along the side of the stray, so 99% grass.
I aimed at 10min/mi pace which I got pretty close, airing on the side of caughtion doing the distance in 10'17".
This was the first time running in my "new" Asics GT-2150's and they felt great, except my left foot (the larger of the two) fet the stability support on the outer underside of my foots arch.
I assumed this was the combination of switching from cushened to stability traininers, running for the first time in 4 weeks, running for the first time off road in... 10 months (?) and being really sqweemish about every twinge and ache throught my body as I ran.
I did dynamic stretches before, and statics stretches after, and felt good.
I feel like my knee (the offending right one) has seezed up a bit. will not run again untill next wednesday. Will continue to do my stengthening exercises, but will try and do two 15 minute cycles between now and then to help "warm up" my legs.

I'm sure this is really boring for anyone who is reading it, but, I feel this helps me, writing it all down.

Check out my training details on my nike plus page...

Physio

Was referred by my GP to see a Physio at our local private hospital (thank you Bupa). After taking a history and assessing my knees, the physio said that there was no severe damage, but I need to let them heal properly, and rebuilding the strength around them.

A 2 week program of leg/knee strengthening exercises as well as being allowed to do some cycling was great. No running, an agreed 15 minute jog 2 weeks today allowing for progress and any pain/distress to be discussed in my follow-up on the following Fridays appointment.
I was encouraged that just because I could walk doesn't mean I shouldn't of come to see her, and the experience has taught me a lot about training, running and the human body. Hindsight is a beautiful thing, I hope my competiveness does not cloud my judgement again.
I wore my new Asics to the session (even though they were off for the majority of it) and they felt great, comply and responsive. I can't wait to put them through their paces... when I'm ready!

Frustration

In still a fair bit of pain especially in my right knee. After a weekend dosed up on ibuprofen, knees are still tender and aching but the pain "appears" to be subsiding. Especially with the nice weather over the weekend, I was very envious of all the runners out of all abilities enjoying themselves. I have to keep thinking to myself that I can't rush my recovery as it will just delay improvement.

Asics GT-2150

After pain in my knees prompted a GAIT analysis, showing that my worn out first pair of Nike Pegasus 25's needed replacing with a stability pair, for my mild to moderate overpronation.


I am looking forward to trying them out on Tuesday, although my cross training at the university gym yesterday morning has caused more knee pain, so I'll see how the ibuprofen works.

Say hello to my Asics GT-2150's :)

Great North Run 2010

I am now officially competing in the Great North Run 2010 on 19th September.

Watch this Space!