Tag Archives: injury

Wrap-Up and Run 10k

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I’d not heard of Age Uk’s series of Wrap-up and Run 10k races before this year and thought the Oxford one at Cutteslowe Park would be fun, particularly as this is home to Oxford parkrun so at least some of the course would be very familiar. Somewhat perversely the limitations from my frozen shoulder offered an excuse not to try very hard which just made me look forward to it more.

On the day it was pretty cold but still and sunny so I locked my bike up in the park and kept my warm VC&AC hoodie on while I wandered up to the start to suss the layout. Then back to the bike to eat a gel and expose my arms to the cold morning. A jog to and round the start area did for a warm-up, no way was I going to attempt the Zumba many runners were participating in though I was impressed by their Gangnam Style.

I said hello to a couple of parkrun regulars then tried to position myself somewhere around halfway in the muddle near the start timing mat. A clear countdown then we were off. I soon realised I’d been over pessimistic but at least my knowledge of the course allowed me to use the wider bits to move forward about 50 places till I was comfortably in the 8:30 minute mile bunch where I planned to stay.

Slightly downhill and round the outside of the football fields in the opposite direction to the rarely used parkrun ‘summer course’. Past the pond to join the main tarmac path then down to cross the bypass via the cycle and pedestrian Millennium Bridge. I was now in unknown territory where we did a bit of rather muddy field then a path alongside the Cherwell then looped back so we could see the slower runners behind just as we’d earlier seen the fast folk come by. Then back over the bridge, up the tarmac path, across by the pond, a funny bit round the football club house and repeat to make a 2 lap course. There was water at the 5km point but I didn’t bother with it, I was nicely warm by now though. It was an interesting course, well thought out considering the limited room.

I finished in 52:57 which was pretty much as expected and was pleased that I’d managed even mile splits all round for a change. 8:29 8:28 8:28 8:33 8:24 8:22 2:14 according to Garmin. Surprisingly this time gave me 99th place of 320 finishers but I think this generous position was more due to a lot of slower runners than because the course was particularly challenging though it was mostly off-road and rather convoluted.

I grabbed my goody bag and headed back to the bike where I made a hash of putting my hoodie back on and managed to over stretch and aggravate my frozen shoulder which, once the running endorphins had worn off, complained for the rest of the day despite ample painkillers. By the time I was about to get in the bath an hour later it had got so stiff that I couldn’t get my running vest over my head and had to turn the taps off and sit and think about how this could be achieved without ripping it. I managed to get my functioning left arm inside the vest allowing me to enough slack to pull it over my head and along the right arm.

I need to constantly remember to concentrate on even simple things like getting dressed and reaching for stuff if I don’t want to be forever setting it off throbbing. It’s easy to forget for a moment there’s a problem and go about things as normal just to find I’m not only in pain but I’m stuck with a jersey half over my head, or something fragile balanced on the edge of a high shelf, and no plan on how to proceed. I know I’m going to have to put up with it for a while but I will be so pleased when it’s fixed!

 

Taking It Easy

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After a couple of months of attempting to ignore the increasing ache in my upper right arm, a constant ache which becomes very painful with even the slightest bash or overstretch, I dragged myself along to the doctor a couple of weeks ago to be diagnosed with a frozen shoulder. I’d already done some research and thought it wasn’t frozen shoulder as the pain was mostly in my arm but as it’s progressed I realise he is probably correct. A choice between a cortisone injection and a referral to physiotherapy was offered so I chose the physio though I have to wait till late March for the earliest appointment. Meanwhile I’m doing some passive exercises in the hope of losing any further movement range.

From what I read on the internet frozen shoulder can take months, even years, to go through it’s usual 3 stages. The painful stage, which I seems to be in now, the frozen stage and the rehabilitation stage. Meanwhile I am consuming regular ibuprofen and paracetamol to stop it nagging me and to help me sleep so won’t be doing any particularly fast or long training for a while. I also have reduced swing in my right arm so have to stay aware to avoid running even more asymmetrical than usual. My legs still work fine though and my plantar faciitis has faded to a gentle reminder to keep up the stretches so at least I can still run.

If there is an upside to this it is that I can just get on with enjoying trail runs and shorter races without any pressure to perform. I’ve got 3 parkruns in this month, all very cold, all around the 26:30 mark – 3 minutes off my pb. I didn’t bother driving to the Wokingham Half as it was clearly going to rain and be cold so why put myself through it with no hope of a PB. There are several local races coming up: Wrap-up and Run 10k, OX5 Run, Brill Hilly 10k – these should be fun to cycle out to and plod round.

I seem to be fine for a few trail miles so hopefully I’ll be ok for the Compton 20 in April, there’s lots of variety and some inevitable (for me) walking to break things up. Similarly I’m optimistic about being able to do the Vegan Carneddau in June though I’ll need sufficient and comfortable right arm flexibility for the odd scramble.

Meanwhile those cats are settling in well. They can both use the cat flap now though unfortunately they prefer to crap in the nice warm litter tray. Molly continues to be a bit timid, the only time she’s been on my lap was when I was trying to eat a plate of teacakes, she does like to rub heads with Jane though. Honey is very affectionate, she loves a knee and likes to sleep on the bed which isn’t always convenient what with me already struggling to get comfortable. Jane has got them a huge scratching post in the hope of saving the furniture.

 

Andy Reading 2012

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Back on my bike for the journey to Chesterton for the Andy Reading 10k having copped out and driven to last weeks event. I’m rather enjoying riding gears regularly again after so long on fixed and my £125 well used Muddy Fox hack is proving to be fine for rides up to 15 mile or so as well as the commuting and shopping for which I bought it. I gave the remains of my Bob Jackson away via freegle which is what freecycle seems to be called nowadays.

Muddy Fox HackI was expecting cold and windy but actually overheated on the way out and had to stop and remove a layer after Islip. Soon enough though I was stripped down to shorts, shirt and vest feeling the cold in the playing fields where I usually shiver waiting for this race to start. A girl from Reading said she was glad to see a vegan runner and we chatted as the runners jogged towards the start line. Fortunately this race is chip to chip as many of us were still on our way when the race started.

Once round the village then over the M40 and along Akeman Street for a bit into the wind but not as bad as I feared what with forecasts of 15 mph gusting to 30. Onto the airfield and I seemed to be managing my planned 7:45 minute miles which should give a sub-50 and hopefully under 48:33 which would be a season best even if still 2 minutes slower than last year. Lots of airfield and still feeling strong past the halfway point where I decided not to bother with the water.

After the 4th mile we turned directly into the now very strong wind which slowed us right down. I couldn’t manage 8 minute mile pace yet no one seemed to be passing me.Way in the distance the point where we doubled back and re-emerged onto Akeman Street was visible, after that it should be tailwind all the way. I held back a little then back up to speed once we’d turned and kept it going to finish in 48:09 217th of 419 which I was pleased enough with.

My plantar faciitis seems to have improved a lot, though not totally disappeared, what with my reduced mileage and daily stretches which I found here. I’ve got a sore arm instead now but at least that doesn’t effect my running.

Fragile Lala

This is our poor old Lala enjoying a bit of sunshine last Friday. She is very ill and has various tumours we can feel, probably worse further inside her. Just a few days after this photo she is a bag of bones and terribly weak. She has hardly eaten and sometimes struggles to breath. We took her to the vet on Saturday really expecting to say goodbye to her but he gave her a jab of B12 and some pain medicine for us to give daily and said we should report back in a week or sooner if she seems to be suffering badly. She still seems to get some enjoyment from the hot water bottle we’ve put on her chair and from toasting her head by the gas fire. I’ll go and say good night to her now – maybe it will be goodbye 🙁

Eynsham 10k 2012

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My return to previous running speed seems to be continuing but not quite there yet. My plantar fasciitis maybe improving, at least not getting any worse. So I set off for Eynsham with a plan for sub-50 and maybe a season best, not a lot to ask as my best so far was 49:24 at Charlgrove. I rode my new to me (but very old to previous owner by the looks) Muddy Fox hack bike that I’d bought in a hurry from Cycle King’s collection of trade-ins after the seized bottom bracket in my old faithful Bob Jackson fixie collapsed.

A bit of a struggle into a headwind that that might yet threaten my target. Over the very flooded Thames at the Swinford Toll Bridge. I picked up my chip, said a couple of hellos, had a chat with an older runner who’s daughter – also a runner – has recently gone vegan, then it was the 5 minute walk up to the start and dead on 10:30 we were off.

The Thames spills over by Swinford Toll Bridge

Although this is a pretty flat route there’s a tiny bit of a downhill slope to start with allowing a fastish mile then the benefit of a tailwind south of Eynsham. I was expecting a strong headwind for the slightly uphill drag alongside the A40 but in fact it was reasonably sheltered and knowing the route I was aware I just had to hang on in there for a few minutes then we turned to pass near the start for the second lap of the route. I was pleased to pass a few in the last couple of miles and managed a 48:33 finish – 298th of 547 runners. Still 2 mins 30 secs short of my PB but at least I’m heading in the right direction.

The tailwind made for a fast ride home though I stopped at the toll bridge to take a few photos. I’ve entered the rather low key Watlington 10km XC race for this coming weekend and traced the route through earlier this week – this is going to be really, really tough – looks like 2 ascents of the Chiltern scarp. I’ll be pleased and surprised to get under an hour on that. Part of me is looking forward to it but with a sub-zero forecast for the weekend and my foot niggling away I might yet DNS. I ‘ll leave the decision until Saturday after I’ve done my volunteer stint at the parkrun.

Oxford parkrun 1st Birthday

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I refrained from running for 6 days after Abingdon Marathon and then took another 3 days off. Meanwhile I got out on my road bike for a couple of 25 milers which made a nice change though not quite as satisfying as a decent trail run. I kept my running distances short and was pleasantly surprised to find some of my speed coming back. 8:21 min/mile pace on the Saturday, 8:07 on Tuesday then 7:45 for a 3 miler on Thursday – the fastest I’ve run for ages. My foot still hurt a bit and I had a bit of a sore upper left leg muscle, probably what was behind my knee pain at Abingdon, for the 1st couple of runs,  but I don’t think these short, flat runs are making things any worse. In fact today, 24 hours after the parkrun, nothing really seems to hurt.

So it was with a sense of optimism that I cycled to Oxford parkrun’s 1st anniversary event yesterday. To celebrate there was to be cake (well it wouldn’t be vegan so I took something to munch but it was the spirit of the thing that mattered). The Council had been persuaded to open the drinks booth for the first time, from the length of the queue at the finish this was profitable for them and will hopeful become the norm.

And there were to be time pacers: sub 21 minute, 25 min, 30 min, and 35 min I think it was. I’d already spoken to Chris who thought he was the 25 min pacer and said I intended to follow for the first couple of miles and then, if I was feeling good, I might take off for a faster finish. Somewhere along the line Alun became the 25 min pacer instead so after 10 mins of prizes and announcements what turned out to be a record field of 118 parkrunners set out – Alun rather worrying me by flying off nearer 7 min miles than 8 but as he pointed out the start is downhill.

We settled into perfect pace though one young lady in the group seemed to think we were going a bit slow. I chatted away with Alun who had run marathons both the previous weekends with a 3hr 2min PB at one. He’d noticed I’d been taking a few Conquercise zones back off him in the Fetcheveryone website game and I told him how I had been getting back on the bike (which means more zones won) since Abingdon and how the move away from long runs back to regular cycling seemed to be improving my running speed.

Many of our bunch seemed to fall behind but Alun was still keeping correct pace by both our watches. Another Fetchie caught us and turned out to be iPlod who used to be another big zone owner in our area, he (John in the real world) was racing the next day and used Alun’s pace to slow himself down and save his legs. I was huffing and puffing a bit in the cold air and becoming aware that I should shut up and run, after all this was still fast for me.

23 minutes said Alun as we approached the last descent to the finish dead on schedule . I suddenly found myself hiccuping sicky burps in a manner that reminded me of Lala with furballs. Just after our 3rd pass of the marshal it became evident that I had 3 choices: throw up down my front; choke and turn red or stop and recover. I stopped to the surprise of John and Alun who I waved on while I threw up a small amount of breakfast that hadn’t yet been digested despite having had 2 hours to go down. Slightly shocked I started walking, then running, and now feeling fine again I charged towards the finish at what later turned out to be 6:45 pace (alright it was downhill).

No chance of catching back up though and finished in 25:29 49th of 118 runners. Alun’s time was 24:55 – he couldn’t have got much closer. Oh well!

A cup of black tea from the booth (I forgot the planned soya milk); a munch on my Soreen banana loaf and a chat with runners new and old made for a proper parkrun anniversary celebration. We even had indoor space in the pavilion or whatever it is. A chap in a suit who I think may be a City Councillor was in attendance and hopefully got a chance to see what a fine thing Oxford parkrun is.