Training last week;
Tuesday - Swim 1200 m
Wednesday - Walk/ Run 17 minutes
Thursday - Bikram Yoga, thats the last one of these classes for a while. I will have a look around for something to replace this workout. I definitely got some benefit from these Bikram Yoga classes being some added strength and flexibility but the extreme heat that you must also deal with in the 90 minute class makes for an exhausting workout. After seven classes it's now time to try some other form of yoga based training. May be aPilates class?
Friday - Blank.
Saturday - Walk/ run 20 minutes. Walking one minute out of every five. With every two runs I'm adding a minute to the run portion each run, thus the next run will be four sets of walking one minute and running five.
The runs are pretty slow and I'm just trying to focus on a couple of form and technique key thoughts. Main ones being maintaining a correct landing position for my feet (so the point straight forward). A have tended to be a bit pigeon toed in the past which has been a contributor to my injuries.
Some Chi Running focuses I'm also thinking about being light on my feet, trying to keep my lower legs relaxed and lifting the foot rather than toeing off too prominently.
I'm still experiencing some general shin soreness but not while running. The physio seems happy with the progress and was not too concerned about the ongoing shin pain. As long as I maintain the slow build up and stretching and so long as the shin doesn't start to interfere with my running then I should be okay.
Physio also suggested some gel heel cups to put in my shoe to add some more cushioning to help with the heel bruised heel. This seems to be working also.
Finally all the best to fellow Kiwi blogger Kate who ran the Auckland Marathon this morning.
Have a good week.
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Sunday, 28 October 2007
Monday, 22 October 2007
Easy does it
Last week I continued my slow and easy progress back from injury. The week went something like this;
Monday - Swim 1200 m
Tuesday - Walk/ Run 14 minutes
Wednesday - Bikram yoga. Despite missing a session the week before due to illness, I went okay. I've got my breathing under control now not like the first class I did when I was puffing like a 100 meter sprinter.
Thursday - Walk / Run 15 minutes
Friday - No training
Saturday - Walk / Run 16 Minutes
Sunday - Nothing
Monday (today) - Walk /Run 16 minutes
The shin is feeling okay when out running. No noticeable soreness. Still have some slight aching afterwards but nothing too serious. Am continuing the icing to be safe.
Heel problem (bruising) is perhaps more of a concern and ached a bit on Saturday but wasn't so bad today.
Have another check up with the physio to week.
Have a good week all.
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Sunday, 14 October 2007
Run, Walk, Run
Last week I has my appointment with the Podiatrist. My shin seemed to be taking soooo long to come right I just wanted to get a 3rd (Podiatrists) opinion.
Apparently I have a pretty neutral foot position when standing and a mild to healthy amount of pronation (some pronation is good apparently!).
I took along the Chi Running book I'm reading as I wanted to get his thoughts on that subject too. He had heard about it, and Pose Method also, an in fact referred me to an interesting Sports Science Blog which debates the whole topic very thoroughly.
While he understands that these methods work for some people, he wants to see me retain a heel striking / toe off gait, which off course is the total opposite of what Chi Running is about. How's that for successfully managing to put myself in a conflicting situation then!
He picked up that I'm tight in the calf and Achilles region though was happy with my hamstrings. Orthotics could be an option still on the table but before trying those again he has given me some heel pads which slip in under the inner of my running shoe. These just raise my heel about 6-8 mm and take some of the pressure off caused by the tight Achilles. The good thing is though he thinks my shoes are okay.
He's given me the okay to start some gentle running to see how these things go. Therefore yesterday a went out for a 15 minute run/walk in which I ran for a minute then walked for a minute etc. Its the programme suggested by Mark in this article. It's real back to basics stuff, but I guess anything is something and I don't want to repeat past mistakes of too much too soon.
If it goes well it won't be too many more weeks before I'm running a respectable distance. I must admit to having some apprehension about how long I will last though. The shin pain is still hanging around and I can't really see how starting to run while this still hangs around will be of any good. Shouldn't I be holding off till I don't feel any pain? The Podiatrist didn't seem to think so and is keen to start a slow build up. I have had three months off after all, how much longer do you stay on the sidelines?
So the run felt okay. The danger of reading too much though is that you have too many thoughts floating around in your head on all different matter of techniques and focuses. Hence the run was one of constantly reminding myself of the different focuses I've been reading about but at the same time try for the heel toe gait the Podiatrist is looking for.
I'll have three more run/walks this week then report back to the Podiatrist with my progress. Another Physio appointment booked for next week to go over any other stretching / exercises I could be doing.
Have a good week.
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Sunday, 7 October 2007
What to do after watching your national team self destruct?
Below is my first attempt at posting a video from You Tube. Perhaps check it out then return to this post.
So to what do after watching your national team self destruct?
Being the last day of the school holidays we had a nice family day out and headed for the beach and then followed that with a little bush walk. We visited Wenderholm beach, about 25 minutes north of us. It was a beautiful day, quite warm considering it is still spring. They boys played in the sand and paddled in the water while I lay on the beach taking in the suns rays while contemplating how on earth we could have lost that game.
When we were done at the beach having polished off one of Michelle's great bacon and egg pies, we headed for a bit of a walk in the trails nearby.
Here's the start of the trail and a Maori carving at the entrance to the trail. No the trail is not all this smooth!
Taking a rest half way up the hill....
and another rest at the top.
But what about the view!
The trails in this regional park would make for some great trail running and I hope to be back some day to run them. The full trail is just short of 5km so two laps of that would see me doing two decent climbs and almost 10km.
That's all from me, hopefully we will be able to bounce back after our disappointment of today, but I expect to encounter a fair amount of depression in the next few days.
Happy running and have a good week.
New Zealand Mourns World Cup Defeat
New Zealand is mourning today after the shock defeat by France in the quarter final of the Rugby World Cup, in Cardiff this morning.
Heavily favoured going into the game the New Zealanders again failed to produce thier 'A game' when it mattered the most. They were out passioned by the spirited French side and despite having a huge possesion and territory advantage, they could not turn that advantage into points.
There will be those that lay the blame with the inexperienced English referee, who made it must be said made some 'interesting' decisions and seemed very lenient on the French around the rucks and mauls. The All Blacks simply did not dominant the game sufficiently to put it out of reach of the French, something they should have been able to do after being up by 13 - 3 at half time.
Sadly the team will now no doubt have to endure more 'choker' tags from a dissappointed public. Not since 1987 has New Zealand won the World Cup and for a country which lives and breaths this sport this Cup has become an obsession, one which now must be full filled when New Zealand hosts the next Cup in 2011.
The public will be looking for scape goats and we will be left wondering how this team, which was touted as the best prepared All Black team of any to visit the World Cup, could be exiting the tournament at such an early stage.
Tuesday, 2 October 2007
All Physio's must be Optimists!
I went to the physio yesterday to get some professional advice on the shin problem. I chose the Health Zone at the Millennium Institute of Sports as I'm hoping that with all the facilities and health professional at the one facility they will be able to help get me back running.
She was pretty quick to identify that my Achilles/calf region is very tight, something I'm well aware of. I have been doing regular stretching of this region for ever it seems for not much improvement.
When I try squatting on one leg my heal lifts of the ground before I even move a quarter on the way down. She seems pretty sure that that is a likely cause of my problems.
She also suspected a weakness in my glutes. The physio I saw last year also said this but I had expected these would be stronger from the exercises regime they put me on last year.
This new physio also seems to be an advocate for orthotics to solve my problems, even though I told that I was not convinced that these were the answer following my previous experience with them. When I told her the name of my previous Podiatrist she commented that they had heard some mixed feedback about him.
She is recommending that I see the Institute's Podiatrist and get fitted for some Orthotics. She reassuringly advises that every one she has referred come away happy with the result.
She didn't like my shoes either and said she would like to see me in some Asics or Brooks shoes.
A sceptic might say that they are just after my money, and that they were always going to refer me to the Podiatrist and recommend new shoes, but she does seem confident that they can assist me and agreed that I shouldn't have to put up with shin pain. At this stage I'm willing to give them a go and see where it ends up.
My cross training continues to be a bit sporadic. I never made up the weights session and these seem to be harder to fit in. At the moment I am maintaining two swims a week and the yoga so that might have to be enough for now.
We're on day light savings time here now so that must mean summer is around the corner. Can't wait for that and hopefully I will be able to enjoy the warmer weather by treating myself to some nice long runs.
I'm half way through the Chi Running book now and can't wait to get the all clear from the Physio to go out and try this technique.
Have a good week and all the best to those racing this week , including Thomas.
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