The 'I' Word

"Insanity: doing the same thing over and over again and expecting different results." I'm here to turn myself in, officer. 

Early warning system

My body was trying to tell me something from the very start, but I was Beethoven to it. Before my first race in 2009, I had a sore right IT band. 10 minutes into that half marathon, I started to feel it coming on again. As quickly as it came, it disappeared again, perhaps from adrenaline. 

I put some of that down to being new to running, and it seemed to go away with a change of shoe type, so I thought. 

Incidentals

I've had a couple of accidental injuries too. Sitting with my knees bent too much on a weight machine (one with a seat) meant I had a squeaky shin for 2 weeks. 

I damaged tendons on the outside of my right foot when I slipped on ice getting off a bus. 

Slow steamed ham

Throughout however, my right hamstring has been providing constant background noise. Every full marathon I have done - 4 since 2010 plus a 50k - has involved me having to stretch a knotted hamstring. It happened at the end of the Quebec City half marathon in 2011. My current half marathon PB was achieved while hobbling the last 100 metres at the Calgary Half in 2013. 

Lightbulb moment 

Last felt in October last year, it really came back this week. I realized that if I did my usual response of 2 weeks of rest, chiropractor and carry on, I would end up in the same place again: 

I decided to head to a sports injury clinic and once my hamstring's fixed, get to the bottom of what I'm doing wrong and make changes to prevent more Groundhog Days. 

Crab alignment

"What's your overall aim in coming to us, apart from your immediate need?" my new physio asked. "Not to have to stop. A week without running is like a week without sunshine." Yes, I actually said that. 

Several simple tests, including just standing still led to an initial diagnosis: my right leg doesn't internally rotate much, and my left doesn't externally rotate. Without watching me run - as I couldn't at that point - it's probable that I track to the right. 

To run in a straight line, my pelvis and core is slightly twisted. It lifts up my right hip, pulling hardest of all on my right hamstring. All this time I have assumed that my right leg is shorter than the left, but anatomically it might not be. 

The training load gets too much, then I need to back off due to the excessive stress on my right hamstring. When I theorized that this is also why it has cramped violently during all of my marathons, the physio said it was quite likely. 

Acupunctured 

After the assessment, time to work on my long suffering right ham.

I was unprepared for the idea of acupuncture, but ok'd it: time for new methods. The pulse felt inside the muscle is a bizarre sensation. 

"Think you can handle one more needle?" "Er..yes." "This one will feel a little stronger." I made a noise that was part pain, part laughter and part police siren while thumping the treatment table. Cue nearby laughter. 

It felt sore and bruised afterwards, but by evening the cramping was gone. 

Next time, physio will watch me on the treadmill and perhaps give me more exercises to realign my hips and stop me tracking to the right.

Best case scenario?

If my alignment problem can be fixed or lessened, there will be less pressure on my right hamstring, and I should be able to go for longer without taking time off. Ideally, it won't affect me on individual very long runs of 2+ hours. 

That would be a dream come true because it would then unlock faster marathon times. 

"Let's get you fixed first," the physio said. 

10 weeks of reconstruction

Back to Square 1

October 18th last year saw me drop out of the half marathon at MEC race 7. I stopped after 14 km to avoid the catastrophe of completely knotted hamstrings. 

A break from running is the worst kind of break, but I took the next 2 weeks off. I used the time to plot my comeback for a fun 2016. 

Gentle start

November's plan was to do short distances at low speed. My first run back was a quiet and easy 5k. 

Just a week later was the Banff Winterstart, 8km in the dark. While I could see the attraction of it, the dark and therefore unsighted slippery patches had me on edge. Feeling uneasy, slow and rather weak, I was relieved to finish more than anything. 

The rest of November was uneventful, just as I had wanted. 

Base Camp

December and January was the next phase: building a base. Very small doses of faster speeds went into fairly low but gradually growing mileage. 

Persistence, even on Christmas Day and patience in watching speed, strength and a little endurance gradually return. 

MEC race 1 in mid-January, a 5k, was a nice early early test. I performed quite well despite the cold and lack of grip. 

Even though my new watch goes a little funny at the start of downtown runs - I didn't actually run through the Provincial Court by way of a karaoke bar - I have gradually been piecing myself back together.

Yoga has been part of injury prevention, and a de-stressing counterbalance to life in general. Heart rate 40-90 bpm. 

Sharpening 

Now the tough work, the specific training plan, begins. 

145km ran in January, my highest monthly total since September. It's all uphill from here. 

The Renaissance

Square One

I rose again on sunday to run for the first time in 2 weeks, since pulling up during the MEC half marathon.

The old adage of going without something making you appreciate it all the more is triply true for me and running. One thing that amplifies this is an extra couple of days a week in the gym. I was forced to watch people frankly hurting themselves doing such things as holding onto the treadmill as if superglued to it, keeping their backs bent on the rowing machine, etc. 

There seemed little escape from seeing other pet hates such as people reading while working out, wearing hoods and woolly hats. 

Pressure Valve

I'd given myself 2 weeks before the next run on November 1. Just survive October. That was easier said than done: I work in the energy sector in Calgary, and there have been countless job losses this year (many in October), and jitters about new governments, provincial and federal. Running keeps me centred among times of worry, fully justified or otherwise, so its absence was keenly felt. 

On sunday morning, I laced up to go for an exploratory 5k. Nerves? A few. It's hard to overstate how badly I wanted the waiting (to run again) to be over. There are times that it is the best coping mechanism bar none. Other runners know what I mean. 

The Run

The plan was to go easy pace for 5k, stopping even if I felt PB-fantastic. First few minutes, just concentrate on smooth technique. About 10 minutes in, felt quite a bit of tightening. Run gently. 

Just before the 20 minute mark, all signs of discomfort faded. As I finished up on a newly opened stretch of pathway, I even started to enjoy it. Gasp!

Next Up

Next saturday, it's off to Banff for the Winterstart, a 5 mile race in the dark with glow sticks. One run on wednesday before that just to check everything. There's gradient on this course, so at the moment it's helpful to have no temptation to attempt a PB (31:02). 

This will end my 2015 season, and my training program for 2016 starts right after. Winter's coming, time to get ready to outdo yourself next spring. 

Overcoming Injuries

Did someone say the I-word? Nearly every runner has had to deal with this unmentionable at some point.

So, once there, we're all thinking about how to recover to get back to running. What do you do, and where do you go?

The best 1st step is to see a sports injury specialist

I see a sports chiropractor myself. First of all, where the pain is isn't necessarily where the ultimate problem is. One example is ITB syndrome. While felt just above and at the top of the knee, it comes from the hips and glutes pulling upward. 

Once diagnosed and being treated, quiz your expert for exercises and stretches which help towards recovery. Injury usually shows up your body's weakest link, so continuing with such exercises post-recovery will also help in stopping the same injury return. 

Listen carefully for the recovery timeline. 2 weeks for a purely muscular issue is what I myself am commonly given. I've been going to the same chiropractor for nearly 10 years - since my overweight, pre-runner days in fact, which has the added benefit of him knowing my quirks particularly well.

The first instruction I'm given is not to run

Humbug. Non-impact cross training will keep general cardio fitness from dropping too much, though it could suffer just a little. The stationary bike is a common go-to machine. You can even replicate speed work on them, to a certain extent. 

Tip (& joke): if you've been on the bike for more than 30 minutes, cover your mouth when getting off to muffle the squaking yelp you will probably let out from sitting on the diamond-hard seats they tend to be fitted with. 

I've used the elliptical for cross training, but suitability can depend on the injury in question. If it doesn't feel right, switch to something like the bike. Swimming of course will be gentle on the joints. 

The 1st run back

You might have been itching to run again, I always am. However while away, many of us over-analyze what state we're in. If you're pain free and are within the timeframe you were told to start again, it's time to lace up. A 30 minute trial run if you're used to going an hour+. Take corners nice and gently, slow down a little for them. 

Ignore doubts and slight any "tightness" or niggles. Even when uninjured, there's often a random ache during warm-up. A left hip here, a right shin there. The point is to wait until after warm-up (give yourself 10-15 minutes) to truly assess what's going on unless experiencing actual pain. 

Go at an easy pace, but not slow enough to make it a jumpy walk which can be worse. 

Post-run assessment

How do you feel at the end of the run, a couple of hours later, and the next day? If all feels good the next day, then recovery has gone well. Aches and tightness a few hours after are ok, within reason. Each runner being a little different will learn these nuances over time, and can gauge how quickly to rejoin a prior training plan. 

Planning for prevention

Long term, body and joints strengthen and become more resistant. An enthusiastic beginner should keep in mind that the goal should be to have a high annual average mileage rather than monthly. Over the years this will reap benefits especially when it comes to marathons. Increase mileage by spreading it out more - run on more days rather than making individual runs longer. Weight training has its place, especially free weights which enhance core strength, balancing and stability. 

Each injury, as with each race is a chance to improve. Research, analysis and advice from what went wrong - or right - should lead to an improved and more suitable training plan which in turn makes a runner both healthier and more potent on race day.

Are you not overtrained?

In hindsight I should have made straight for the exercise bike after my 10k, rather than training "as usual" straight after. Lesson learned. After a 5k perhaps, 10k no. The sunday before last I did my long run of 16k and felt ok, though my right groin - pectinius and sartorius I believe (ooh, I just googled) - cramped up a couple of times. Most oddly of all, I was recognized by someone at my company - "aren't you Peter, from the company newsletter?" - I shared my story with hr for their wellness site.

But I digress. The sunday just gone represents 3 weeks until the Calgary Marathon. My avoiding speed runs and replicating them on the bike was my way of saving myself for the key final over 20k run before race day. I dropped my wife off for her kickboxing class, then did a one hour out and back. My "P&S" cramped on the 30 minute mark, but shifting my weight and remembeing to engage my toes, this faded.



A-Chang was waiting when I got back, with her new bike. I took it gently, only going around 5:30/ km. A-Chang had to walk up slopes with her bike with tired legs from kicking bags and stuff. I was pleased that even though I could "feel" my right leg, it stayed consistent. At the 20k mark, I even put in a 4:24 to no ill-effect.

On to today, and I did my recovery run on the bike as planned. It seemed like I had a headache for most of the day, though slightly less post-workout. I had the sniffles a bit too. Now I read that this matches a couple of the symptoms of over-training. Much of this is due to carrying on regardless after my 10k, despite that having pretty much been a 100% effort. I'm overtrained then, largely because of what I did after that race.

Given that I came through the longest training run with my leg actually feeling better afterward, and with the taper now starting, all should come good on race day. I'll make sure to be smart between now and then and also during the race. There's less pressure too seeing as Boston has dropped off my bucket list. That said, I still want to beat 3:10. I almost feel like a beginner again, being just my second full.

Injury prevention, Boston rant & other plans

After the 10k last week, my right hip & quad area has been a little tight. A muscle beginning with "p" on the inside of the groin in particular is a little tight according to my chiropractor, although he knows the rest of that word.

For my friday tempo, which was due to be a 3x10 minute session, he said to go slightly slower. This is the toughest tempo in my training program. I did the same one last year and the wind blew me all over the place. It was equally windy on friday, and rather than compromise that workout in bad weather and perhaps aggravate my leg trouble, I opted for a bike session instead. Given that my tempo and speed work is all time rather than distance based, no complex math needed thank god/ budda/ allah and all points in between.

It's worked well before - in the 5 weeks between Quebec City half and Harvest Half last year, I did BRT (bike replacement therapy) mid-week and ran my long sunday runs. In Qc by hamstring gave 2k from the end, and I PB'd in the HH. I will do the same over the next 4 weeks if I have to. The drawback though will be the lack of view, as I don't classify guys weightlifting as a view.

While getting a Boston qualifying time might still be the aim, there were a few thousand deferals allowed from this year's race due to the high temperatures. This makes it harder to get a place, though even if I get within 5 minutes of my BQ (so can register slightly earlier), I'm not sure I want to bother. In my (probably minority) view, this race is now slightly tainted. Next year's race requires qualifying times that are 5 minutes faster, so I have to try that much harder than some with slower times given a free pass because they didn't race in the conditions on the day of the BM. For me, Boston is the reward so just enjoy the experience. Some can decide not to start, but given the entry system in place, for me it should not mean being able to defer. End of rant. Maybe I'll apply in September if I qualify - might have got off my high-giraffe by then!

I didn't get my name drawn out of the hat for the New York marathon. Boo. I will probably put my name in the hat for London 2013 on monday, and find out in October if I'm lucky enough. I can just imagine somehow getting an entry to both. That would be awkward. Aside from that, I will most likely do a mud-race in July (what a headcam movie that'll be!), perhaps a night race in August, perhaps too the Banff Winter Start in November and most likely the California International Marathon in December.

The next 4 weeks are about getting plenty of sleep, training smart and listening to my body, especially my pesky right leg.