A Runner’s Homework and Information Overload

I am not a happy bunny.

I have half a dozen blog post ideas rattling around in my head, but have I had time to write them? Have I hell. Someone has gone and done a runner with my last two weeks of November and now here I am on December 3rd – for crying out loud – wondering whether my blog should be taken out into a field and put out of its misery.

But fear not fair reader – I enjoy wanging on about my running far too much to give up that easily. I will just put aside watching Stranger Things until these thoughts have found their way onto the page (screen).

So, I am now three appointments in to my time as the sponsored athlete for the Cambridge Half Marathon in collaboration with Saucony, Progress and OSB Events. And boy oh boy have I been set some homework (you can see my first interview with Progress where I look about 60 with a double chin here).

homework

Gif from Giphy

So on my first appointment with Lauren over at Progress, she had me doing all kinds of squats, planks, intervals on the treadmill and lunges, all to get an indication of what she’s got to work with. The answer? Someone who is more than a bit wonky. Turns out that my left side is significantly weaker than my right, which goes some way to explaining why about 90% of my injuries have occurred on my left (except for the current weird grumbly foot). My calf strength is also at about 50% of what Lauren would expect to see in a runner. It’s a miracle that I manage to stay upright to be honest.

So I came away with a handful of exercises to do, including calf raises on each leg where I have to do them on a step, going right up on to the toes, and lowering my heel below the step as far as I can go, keeping my leg locked out the whole time. I should be able to do 30 on each leg, but I’m managing 16/17 max. I also have to do planks whilst lifting alternate legs off the ground for as long as possible, side planks and dorsiflexion lunge tests. And these are just the exercises Lauren has set me.

I then made an appointment to see Hannah for my first sports massage last week. While part of me wondered if perhaps I should save all of my appointments with her until closer to the race, I rationalised that I have a problem now that is impacting on my training, so I may as well take advantage of her expertise. Now I know Hannah socially as she’s the partner of my colleague Matt (the fitness industry is a small world in Cambridge) and she is one of life’s thoroughly lovely people, as well as being – like Lauren – exceptionally knowledgeable. After she gave my foot a thorough looking over she didn’t find anything to concern her, gave the inside of my right ankle a real hammering (my fascia there was “sticky”), told me to lay off the running for a week and ease myself back in with a steady flat run and then uttered the immortal words “ask Matt about some glute strengthening exercises”.

Now, anyone who knows Matt knows that his training is BRUTAL. His classes at the sports centre are legendary in their toughness and his MetCon class is the only one that I’ve come close to vomiting in (if that’s not a recommendation I don’t know what is). So when I told him that Hannah wanted him to come up with some exercises for me, his little face lit up, and a few days later I found myself in the Team Training Room with him, wondering what the hell I had let myself in for as he showed me my new S&C programme. It’s a crazy mix of a mini circuit of 5 exercises repeated 3 times round, 3 pairs of strength exercises again repeated 3 times round, and another mini circuit of 5 exercises repeated 3 times round. Confused? You bet your (weak) arse I was confused. I’ve got val slide leg curls, banded kettlebell swings, Romanian deadlifts, Bulgarian split squats, pull ups, 20kg suitcase carries and a plethora of other exercises that I can only assume he extracted from the bowels of hell. FYI, I’ll be doing this twice a week. So far I’ve done the programme all the way through once, and I must have muttered “I’m going to bleeping kill him” more than a dozen times. Had I had enough strength left in my arms I might have managed it.

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Notice the evil in his eyes and the cry for help in mine.

I then saw Hannah again two days ago to report back on how my foot had coped after a slow steady 4 mile run and a 9 x 150m sprint session at the track. The answer is pretty well, but I’m now wondering whether the tweaks I’m feeling in my foot are “real” or whether I’m obsessing over the injury and creating a pain that doesn’t actually exist. When I explained this to Hannah I thought she might think I was mad, but she totally got it and started telling me about how the brain interprets pain, and is going to give me some reading recommendations on the subject. She then made me hold a squat for about half an hour (aka 60 seconds ish), watched me run on the treadmill and showed me a routine of foot/ankle strengthening exercises that she’d like me to do every day. Turns out my squat would be the envy of many, and my right foot is hyper mobile which although it not a bad thing, could go some way to explaining the current grumble (hence the need for foot and ankle strengthening).

Flipping heck. As I’ve been typing this I’ve been feeling myself getting slightly overwhelmed by how much information has been thrown at  me and the sheer volume of work I have to do. A daily foot and ankle routine, twice weekly S&C sessions and thrice weekly planks and calf raises, not to mention day to day foam rolling and actually getting out and, you know, running.

During my last appointment with Hannah I think she could tell that I was in the middle of information  overload and she said to me “there will come a point where you’ll want to tell us all to bugger off for a week, and that’s totally fine” and I could have kissed her. Not that I’m at that stage – far from it. But it’s nice to know when I really can’t face my homework I can just run off into the distance for a while (grumpy foot permitting).

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One thought on “A Runner’s Homework and Information Overload

  1. Cathy says:

    Great post, and well done on managing everything that’s been thrown at you. I’m sure the rewards will be huge. I’m in a similar position right now, and I’d be interested to know what reading material you were given about pain perception. Thanks!

    Like

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