Training Log Archive: anglo_scot

Rest Day, knee hurting a bit after yesterday.

"Im Back...Hopefully"

So, its been exactly 32 days now since the injury to my knee. I have now, through a laborious process of seeing quite a few physiotherapists/doctors (some good, some bad), got a correct diagnosis; IT Band Syndrome. This is great news as I thought it was a lot more serious. The remedy for ITB syndrome is pretty much a lot of anti-inflammatory drugs, a lot of ice, a lot of elevation, a lot of stretching, a lot of foam rolling and most importantly a lot of massage...so pretty much a lot of all the stuff I should have been doing prior to the injury, but wasnt! Well, I've certainly learned the hard way, the injury causing me to miss the European Trials, and possibly another GB vest. Still, 32 days do not wreck a season, I can go into training again now cautiously, but in the knowledge that I cant do any long lasting damage and that for the time being, training is a pain-management kind of job.

As for goals I dont really have any, other than to get fit again and race well.

My longest run so far since the injury.

I started off with Dave Rigby who was going to run a tempo, so I ran with him for 15 minutes or so, at around 7.00 pace. Riggers then got on with his tempo, and I ran back to the hipac, this time picking up the pace, under 6.20's or thereabouts. Finished at 26.47. Then did 8 x 100m with a walk back recovery on the indoor track, untimed, but feeling pretty good. Finished off with 5 minutes round the track, then foam rolled for 30-45 minutes. Felt decent, got a good fix of endorphins, so pretty upbeat now! Not much pain when walking now, only aches. No running tomorrow. I have physio on Saturday, then hopefully a grass session.

Circuits session. I have been going to these even when injured, as I can still do all the exercises. I've definitely grown stronger because of them. I could probably plank for about 10 minutes now! No running today however, I think the knee still needs a day to recover after each run at the moment.

I had physio at the English Institute of Sport 2 hours before the Gandy session, which was the best physio sesh I have had. I was virtually pain free afterwards, although I had an extremely bruised quadricep due to the physio working this area very hard, as well as my hip flexor.

Anyway, I decided to give the session a go, I may as well dive into the deep end rather than pussy foot around with jogging, which wont get you fit anyway. The lads were doing 10-15 minutes tempo, then the 200 on/200 off drill on the track. I warmed up with Henners for about 3-4 minutes, then did some drills and strides, feeling pretty good. I put flats on for the tempo, and went 10 minutes with only the occasional ache in my knee. I was ahead of some good runners, Henners only being 5 seconds ahead by the time I finished with Guy Learmonth, Joe being about 10 seconds behind. I ran 2 miles at 5 minute pace, so obviously havent lost too much fitness. I gave the 200's a bash, but realised this was too greedy when I felt a bang of pain after the first one (around 31 seconds), so stopped, foam rolled and went back to my halls.

Rested because of the pain yesterday. Still hurting.

Ran the Burleigh Woods loop. The pain in my knee was there to begin with, but after having physio at the East Midlands Clinic on Friday it had seemingly loosened up. After 10 minutes the pain was wearing off and I was able to increase the pace to a decent clip. Started hurting again in Burleigh, and for the rest of the run. Coming back from the library a few hours later I could barely walk and was very worried!