Injury Setback

It had to happen at some point didn’t it?  I haven’t had a ‘proper’ injury for years so I was due one I suppose.  It happened a couple of weeks ago.  Looking back, I think I knew it was coming too.  A few too many ingredients went into the pot I suspect.  Speedwork, hills, change of running technique & cadence, running frequency – all innocent looking, but put together in a short space of time and something was just waiting to happen!  Add a sprinkle of foolishness on the day of the injury – and injury was inevitable!

Speedwork

I’d picked up my running during the previous month or so, focusing on higher intensity rather than long, slow running.  Most of my run sessions contained some high intensity work – 3 x 2k at threshold pace, 5 x 1k above threshold pace, 10-20 x 1 minute sprints, tempo runs.  This type of training was certainly helping my running.  The Central Park 15k (average pace of 4.01 per k) was proof of that.  I was feeling good and speeding up!

Hills

I’d read about hills.  Speedwork in disguise they say.  Encourages you to run on the front foot rather than heel strike.  Help develop strength, which would in turn help technique, which would help running efficiency and therefore running using less energy.  Perfect for my Ironman races.  That was my theory anyway.  For two weeks before the injury I’d started to add inclines onto the treadmill and do hill reps.  I could really feel my legs having to work.  However, hills were putting pressure on my calves and achilles.

Running Technique

I have heard about running technique and the importance of landing on the mid-foot rather than the heel.  Reduces injury (!), increases cadence, helps the body become better aligned whilst running, increases run speed.  The list goes on.  I had been very conscious of trying to run with better posture, shorten my stride, increase cadence, land on the mid-foot.  I’m sure this technique was contributing to my speedier running sessions.  However, I was finding that this technique was putting more pressure on the calf and achilles, or it did with mine anyway.

Running Frequency

My goal for the off-season was to build up some speed on the run and the bike.  I dropped volume and favoured intensity.  Short, sharp sessions were the cornerstone of my plan.  Looking back I don’t think I allowed myself enough recovery between these high intensity sessions.

In general, my legs were responding quite well to the sessions and the technique changes – except my achilles.  They seemed to become stiffer.  Not during the runs, but afterwards and particularly in the mornings before they had warmed up.  I have had stiff Achilles before, but they have eased themselves better in the past.  I assumed that they would do the same again this time.

I stepped onto the treadmill one Tuesday evening and, after a warm up, began my intervals.  5 x 1k intervals above threshold pace was the session.  My Achilles / lower calf was a bit niggly to start with, perhaps a bit worse than I had experienced recently.  During the warm up I did contemplate stopping the session and doing a turbo session instead.  I was in my running kit though.  Going upstairs and getting changed was too much of a hassle.  I continued with the session.  4 x 1k already done.  Now onto the last one.  Dialled the treadmill up to 3.50 minute/k pace and ... Boom!  A burning sensation along the Achilles / lower calf.  Whacked the stop button and hopped off the belt onto the sides of the treadmill.  Argh!!!  I have had a calf pull before so I knew immediately what it was.  I was gutted.  I don’t think I spoke to Lynn for the whole evening, absorbed in my own self-pity!

Two weeks on, and it is getting better.  I can’t feel it during day to day activities such as walking or taking the stairs.  There is no problem with swimming or cycling (good job!).  It does still hurt when I run though.  I have had some physio, including several deep massages, and have some exercises to do.  I’m told it will be another three weeks or so before I can be running normally again. 

I pulled out of the Helsby Half Marathon last weekend, giving my place to Andrew Wooton.  I have a 10K looming which I think I’ll have to give up too.  I’m watching others hit PB’s in races and having some fantastic run sessions.  It’s really hard work being on the sidelines.

Looking ahead though, I have a follow up physio appointment in two weeks time and I’ve a date pencilled in the dairy a week or so after that for a 30 minute easy run.  Taking no chances and easing my way back.  Serious racing is months away.  Better to be fully recovered than have setbacks along the way.  It’s a long road ahead.