Despite lecturing myself about layering on the speed gradually, I've gone and rinsed myself during a 5k-ish race, and strained an Achilles. Idiot!
(OK, so I was VERY happy with the time *grin*. A relay leg of 4.76k in 16:32 equates to a sub 17:20 5k, and that's sooner than I thought I'd get there. And look at the great style too....!!)
However, it's cost me over 2 weeks running, as I wait for the Achilles to calm down. And, I've had to bin two expensive race entries for longer slower events as a result. AND, I'm going to have to build up slowly from 2k slow training runs again.
As with all my niggles, I did a 'down tools' straight away. That's usually enough to clear up problems in 2 or 3 days, but after 2 weeks of continued inflammation and 1km aborted test runs, I thought professional help would be prudent. So yesterday I went to see the brilliant Michaela McCallum in Winchester. Michaela confirmed that a sudden jump in distance, speed or even incline, will do the damage, but that in my case there was no serious lasting problem. However, an imbalance in left/right glute/hamstring strength probably wasn't going to help (logically, the weaker left leg has the Achilles problem). And a small knot in the left calf was also found.
So I've got a series of glute exercises to perform, as well as proper instruction on self-massaging the Achilles.
But I'm happy to have been given the all clear to run again!
David, very sorry to hear about the achilles niggle and setback, but there do seem so many positives to pull out of this. Firstly, that's a brilliant picture of form for me to keep in mind! Secondly, a good reminder of muscle imbalances and the importance of conditioning. And finally, what a great time!
ReplyDeleteThis is really helping me on my own (slower!) journey. I managed a PB over 1500m at the Watford Open on Wednesday and my legs and feet felt fine afterwards and, crucially, the next morning. For me personally, I am feeling Older yet Faster and very happy about the second part of that, at least!
Wishing you speedy recovery and rehabilitation.
Brilliant - first time under 5 mins - that's monumental! Wish I'd been there to see it - I don't think I'd have been able to talk the next day!
DeleteWe never stop learning do we :-) Glad to see the times coming down too. On the picture it's difficult to tell - the body looks beautifully 'quiet' and steady which is a great sign - just not sure that you're not reaching forward a little - perhaps time for a side-on video and look at the frames - still - looking great and just fine adjustments now - I recommend some barefoot on smooth concrete to get the perfectly balanced landings :-)
ReplyDeleteI guess the most useful still pic is one taken at exactly the point of landing. Hopefully I can be in a position to take another video soon. Hope you're getting on well Keith
DeleteYeah - the vein work is done (possibly a little more Oct/Nov) but got the foot 'released' last week and no longer stiff - tendon getting a bit of strain but everything adusting and freeing up nicely at the moment.
DeleteGlad to see you are progressing well too Adrian - we're working real hard on the second edition for you guys :-)
ReplyDeleteThanks Keith. Your book has been transformational and set me (and my family) on an exciting growth and learning journey. Thanks to Heidi, Ainsley and yourself for your hard work and look forward to the second edition. To render something as complex as human running movement in simple and comprehensible terms is a huge undertaking. And wishing you a speedy and complete recovery, Keith.
ReplyDeleteDavid, alas I haven't yet gone sub-5 for 1500 (I ran 5:19) - the 4:59 was someone else's time from a poorly-administered SAL which is proving hard to have erased from the Power of 10. Still, I will have fun going after that sub-5 and improved technique is my best, and most sustainable, hope.
How's it going boys?
ReplyDelete