Daz Does Tri

Week in the bag. 100% better at the end than the start and middle, it's going to be a longer ride to rehab than I had initially thought but there are a few positives! Today's run - 8.5 miles easy with Jake. Was not expecting anything as my achillies wasn't great pre-run but it eased nicely and never got beyond a very dull ache and was the best it has been by some way. 8.5 miles @ 7.13/mm for 149 bpm is also the best numbers I have seen. Next week I will try to redo this week exactly and use runs as a benchmark against them to see progress. Right now consistency is going to be the big pay off. If I can repeat this week I will be considerably fitter and I don't think adding intervals yet is going to be as big a bang for buck. W eek 1 32.7 miles, 263 TSS 3 easy runs (12.5 miles) - 8.30-9/mm 1 steady run (6:52/mm @ 152 bpm) 1 tempo (to sub 6/mm, 157 bpm) 1 long run (8.5 @ 7.13/mm) Average pace overall around 7:30/mm Next week I will be aiming to see better HR data mainly as...

Easy 6 mile run with DC yesterday. We're both a little niggled at the minute so last couple of miles were a bit more ouchy than I would like but was nice to catch up and always nice to do something at a respectable pace! 6 miles @ 6:52/mm @ 269w @ 152 bpm Last couple of miles were a bit harder with HR up at threshold but still to be expected. Today leg was sore waking up. Doing some mobility and rolling out glute has really helped. It's almost certainly nerve issue now - probably hip over compensating but I will plough on. Also started to feel a pump in my upper legs - I think the S&C is starting to build so that's something to carry on with. I need to get a solid block of work in - slowly improving the running and hitting the strength work hard. The only way the running will ever get easier if the strength work compansates! Today I will do strength first. My basic routine plus some plyo work. I'll run very easy today, pretty much a shakeout as I want to run slightl...

Or preparing to prepare !! OK, so finally feels like I won't completely fall apart now. I think I can push onwards. It'll be a while before I start doing harder and faster intervals but I am starting to make progress. After a slow start last week I finished up with 16 miles for the week (4 runs). The achillies now seems to be more of a nerve issue (perennial again?) so it's more opening and strengthening hips and glutes to manage that. This week I have an easy 6 in the snow plus a decent progressive in the bank (from 7 down to sub 6 for 5 miles) and out with DC later. Adding in some conditioning on the treadmill every run day now along with my mobility. Feels like a start back but I'll get through this week, hopefully 30+ miles on 5 days with plenty of strength and mobility. The plan will be 4 weeks of Feb just building base and strengthening. I will aim to run 5 days per week with 2 full rest days but I'll see how that goes.  I'll hopefully add a day of tempo i...

So today finally felt like I am finally turning a corner. It's been a long time coming, especially considering it was only really a niggle. I wouldn't say it was full on injury as I've been able to do some running but it's been a real bloody pain in the arse! On a positive note, it does feel like I've got over the glute issues I had before this one so once it's fully cleared up I can start from a blank canvas. Run today was 4.33 miles progressive with Jake. First mile up the hill in 7.25 for 146 bpm.  Felt hard work going uphill and was breathing pretty heavy at the top (158 bpm) Second mile (stopped to stretch out at 1km) in 6.44. Pretty good. Was passed by Paul Vernon doing a solid run like we were nailled to the floor! Jacobs Garmin beeped at 6.33. Third mile up in 6.38 and a stop again to stretch out achillies. Got the last hill out the way (164 bpm). 4th mile down hill in 6.12 (fastest this year). HR 164 bpm (max 166) so hard work but that's not terribl...

Day 20? Really?? Even though I managed 6 days running and 30+ miles last week I have really laid off this week. No running since Sunday BUT I have managed to hit some solid S&C work and today it finally feels like I have turned a corner. I'm not certain that running was helping as I have been hobbling so rather than risk anything just plough on with the strength work and hopefully offset the other stuff that has been shitty (glutes, hips, hammys, lower back, core, calfs) and come back on a better foundation. The feeling now is it's pointless to tryt and hold on to lost form. It's gone!  Get myself strong, and hopefully address the issues that traditionally hold me back when I start again.  Build up slowly and keep on top of the strength work. It's a long way back but I've been here many, many times !! Strength set (3 sets) Set 1 - pilates set. Heel drops x 15. Band pilates set (50 x 2, low resistance). 1 min 15 plank (build) Set 2 - glutes set. Heel drops x 15. ...

OK so today more positive. Decided rather than treadmill 2 miles at 16 kmph to have a go at a progressive from easy to tempo. Protocol mile increments at 160w, 270w (2 easy) 280w, 290w (steady) and 300w (tempo). Easy cool down afterwards. Must admit the achillies was OK - settled in and although it was certainly letting me know it was there it didn't feel like a hinderance. I don't think I could push an awful lot harder BUT it was good to finally get some pace in. It did feel initially like it would never get below 7/mm but at 290 and 300+ it was way under.  In honesty it was probably a bit slow for power but wearing the Adios Pro. In the next% I would assume more pace for power (but also more HR!) Best the achillies has responded and positive after a little achey yesterday (plus it was a real world run!) Will do rehab tonight, introduce some plyometrics via skipping. I'll save the box jumping just yet !! Tomorrow the plan was rest but may do a very very easy shuffle to kee...

Wow, missed a few days! To catch up - Monday 4ish miles @ 7.30 pace but 1 mile @ 16 kmph (knee tightened up afterwards). Tuesday 5 miles @ 12 kmph, Weds rest, today 45 mins @ 12 kmph. All easy miles (apart from the 16 one) BUT I will do 2 miles at 16 tomorrow and roll an extra mile every block of 2 days. Achillies is not perfect. Today was sore BUT ran after a loooonnngg day trying to stop flood water at home #ffs Really annoying stressful day so didn't really fancy running but got it done. Keeping up the strength work - just. This needs more focus. It's still not right - it's achey BUT I think the s&c is helping.  I will look to add pilates and plyometrics in once it's less achey. So I am trying to comeback. Still feel on that knife edge. Tomorrow will be a test if I am honest. Mentally I am starting to rock. It wasn't long ago at all that 6.15 pace was really comfortable. Hopefully not a million miles off that.  Will be a lot happier if it stops fucking rainin...

MTB today with Mr S. Good fun, bloody hard work in the mud and on hills but I would say a really solid workout.  Definitely felt like I had done something both cardio and strength afterwards. Was bloody knackered afterwards so an hour 45 mins of solid x-training banked.  Achillies felt better afterwards. Definitely on a knife edge at the minute. Achillies injuries need to be loaded - rest doesn't necessarily help.  However you will feel the aches and some pain as you load.  Key is managing that. Immediate thing for me is to try and resume training - running 4-5 x per week without it falling off is a start. I will hammer strength work in the mean time to work on the root of the problem and hopefully this will lead to a full return to action. In my head January is a month to build strength and ideally run pain free without leaking too much fitness. In race terms I would ideally be in sub 18 shape by the end of the month. Right now I am at the bottom of the 's...

A week in. Finally back to running although not out of the woods yet. Did S&C set yesterday for a full day.  Achillies slightly tender today but that's going to happen, there will be aches along the way, rehab won't be a complete clear up and full training ! Done my mobility work this morning and pre-loading. Will try an outdoor 4 mile easy jog this afternoon. If that's OK then I'll continue with the easy short runs and S&C work until it feels back to normal. The definition of OK at the minute is ache but not pain !! Hopefully it won't feel as hard work as yesterday did. I'll wear decent footwear today so hopefully that will help. Ankle flexibility improving. I think that's key to returning. Key to progress will be to add more strength work. Patience and time

Today is the day to go for a spin! Either way I will attempt a run of some description. It'll probably be on the treddy just to make sure as I don't fancy a long walk back in the cold if it pops! We're at the point of diminishing form. I feel bloated and slow already so I'm sure I can rescue it if I start back soon but if not it's looking like a complete reset. Last night I did my rehab quite late. What I really noticed was ankle flexibility was much better afterwards. I think this is going to be key for resuming running as the closed ankle pulls the tendon and calf very tight.  Normal range is 10 - 12cm on the knee to wall test. I can get 11 cm on my right and 9 cm on my left after rehab (bare foot) BUT first thing in the morning my left side is 5-6 cm max which is why I get the morning aches. I'm ramping up the rehab daily - adding slightly more weight and I need to keep up the lunges to improve the glute & core strength. Once I can resume running I will s...

Today was the day I got my arse into gear! Woke up, felt it but considerably better and not hobbling instead of walking. Lacrosse ball rub, 3 x 15 weighted (10kg) heel drops, Balance lean (2x10), weighted lunges (2x10), Raised rear leg lunges (2x10) and 5k walk. After all that practically zero issue so fingers crossed on the mend.  Tomorrow I will do again (and every morning) and hopefully try and jog if things stay OK. If not I'll just do the rehab and push back a day. Cannot start running unless I notice zero issues (unless I am really digging for it). So an improvement plus I got some S&C in at the very least so progress. Tomorrow if I can get out I would imagine it'll be rusty but not terminal. Each extra day from that though will be hammering away at the fitness. I'll ice a bit today and zap it a bit just to hopefully speed up the process. Thinking onwards, once I can run pain free I need to build up with some dynamic loading.

Inspiring blog titles eh !!! OK so yesterday I did very little rehab. Lacross ball twist (loosens up skin), calf drops and icing was pretty much all. Also no ankle brace in bed. Today, feels much better. Not quite right but considerably better than it was.  Maybe there is something in that !!! The plan, if I can call it that is - 1 - No pain and 100% unrestricted walking 2 - Rest day after (maybe 2) just to make sure everything is right 3 - 1 - 2 days of S&C on ankle, calf, glutes and hips. Weighted calf raises. Make sure I can put pressure on area. 4 - start running. Ideally no heel tab but start easy and start on treadmill and make sure there is no pain. 5 - 4 weeks base work slowly building up pace and distance. No sessions in 4 weeks should take me to mid Feb hopefully. Focus on ankle flexibility and keep up S&C plan for running. That's my rehab plan. First things first though complete unrestricted walking. Feels about 90% today (if yesterday was 70%) Ideally resume run...

So this morning. Not good. Slept in ankle brace, hobbling about this morning and ankle flexibility shite. It not terribly painful but the limiting flexibility is biggest thing (tight ankle causes achillies to be pulled when walking). Frustrating but looking more like the sensible thing to do is take some time off. With it looking likely that we will not be back to normal until Easter then possibly this is a very obvious step tbh. No snap decisions. I'll do some mobility this morning BUT I'll likely just replace running with a FIIT class - focus on firstly mobility stuff around hips and then move up to strength. A week or so break will give me a chance to reset everything and then it'll be a month or so rebuilding in base which to be hones isn't the worst idea. Old age is annoying !!! Oh well, will give me a chance to get some jobs done around the house I have been putting off lol Bedford Autodome could be first target race back at this rate. At least I have plenty of ti...

Happy new year etc. etc.  Achillies is a bit ouchy so probably best I get blogging on what's working and how long it takes to get back. Bit of a shitter if I am honest as the glute issue had seemed to resolve itself! Plan was always to back off over Crimbo and then get back on the sessions in the new year.  Looking back, post 5k race in early Dec I had a solid week of running - 37 miles all fairly relaxed and probably sub 6.30/mm avge. Seemed to pull my back on the 22nd. Flood at home 24th and then destroy myself with food and booze.  All without the niggle but seem to remember the boxing day hard tempo (at steady pace) I felt it slightly. On the 27th I backed off Sunday easy run very early (half a mile in) as it was aching.  Then I managed to run an easy double fine and got a session in on the 29th but it felt sore before and after (manged it fine during).  Scheduled day off and the treadmill 5 it was too sore.  That's Monday (double) Tuesday session, Weds...