Running longer and faster… a few thoughts…

Pain, pills, scream and tears – a regular week under the sunshine…

(Week summary 20140609-20140615) – Sunshine was probably the only positive part of this week’s training…

Following the thought that the knee could have an inflammation, I did start an anti-inflammatory pill “treatment” on Sunday. Monday I took one tablet pretty early in the morning (as it makes me sooooo exhaustedly-tired, better take it early and avoid falling asleep at the office…). Decide for doing easy core before work, just to remind the body that there would be some running at lunch. Early work – and then it was finally lunch-time. Picked up my running colleagues and settled for an easy back&forth to the bridge. Felt pretty naked without my Garmin on my arm (had forgotten it at home in the morning), and decided to follow the slowest of my colleagues… Which was not THAT slow. Let them run up to the bridge while I ran back&forth on flat road until they came back. Did some stretch while waiting as well. And hang along when they were back. THEN the knee started to feel. Pretty diffuse ache-feeling. Probably would have hurt/ache more if it was not for the anti-inflammatory tablet (which also probably started to stop having an action on the inflammation by this time…). Stretch afterwards. Not really fun afternoon with “ache-feeling in the knee”. Pretty tired in the evening, anti-inflammatory pill before bed and lots to think about…

But when I woke up it was Tuesday 🙂 Decided for reason this time and did light core and stretch and went for a rest day. Much at work so it would have actually been nice to run afterwards… Restaurant outing to skip the cooking for dinner. Greek 🙂 Yummy! Easy evening with little walk and then bedtime. Anti-inflammatory tablet morning and evening.

Although when there is an early bedtime, this often means early wake up. Wednesday 3:30am birds singing and sun already shining. Changed to bike outfit and went for an early bike tour. Nothing fancy, 23km on the hour. Then light core and stretch. Nothing much happening. Anti-inflammatory tablet in the morning only. Reason being that I would go to the physiotherapist the day after and I did not want to arrive with no pain/ache in the knee… Got to bed by 7:45pm and did not see the clock turning to 8pm…

Thursday – Way too early up (!)… what do you do then…if you cannot run, want to skip the bike, and definitely not feel for doing core training… Anyhow, the knee felt a little or not at all. But the body was pretty stiff of not doing anything really. Got to meet the physiotherapist at lunch break. Took not long for having his view on my knee: “Runner’s knee – Swedish style” (aka “löparknä”). I write “Swedish style”, because “löparknä” seems not to be exactly “runner’s knee”. And indeed when I read about it, it does not fit fully. Whatever it may be called, I got 3 exercises to do (leg pull with elastic, side plank with leg&arm lift and one leg bend with little book under the heel). On the top of that, was added stretch exercises…and not 10-15sec like I usually do after running… THREE (3) TIMES 60-90SEC!!! each knee. 2 positions… We are talking 12minutes stretch (without counting the time to change the knee position, the change of knee and the re-adjustment of the pillow under the knee otherwise it would kill it…). Yapp, what you wouldn’t do to get better… Fortunately (for me) the first time I did this rehab serie was today – Thursday – first day of the World Cup, which made the stretching way less boring that it is actually (and yes, it was boring to stretch!). A bit disappointed match as well, so in bed after the first half… Back to the rehab plan: to do everyday once of twice a day. Stretch can be done extensively apparently throughout the day (like I have nothing else to do, right?…). Run can be done but only short and if it does not get worse afterwards (or under). Check in two weeks. In the meantime, no plan for races in June/July/August – apart from small short races that would be nice to have in training mode… BUT to get better, as I say, one should do what is necessary to be done! The main races are in September/October – so not a chance I am NOT rehabing until then!

TGIF! Went out for an early morning run and seriously… changing for 5km ain’t really fun. and the pace was pretty dull as well…and the body felt sluggish and heavy…and and and… Yapp! Lots to complain about, if it was not for the beautiful sunshine and lack of STRONG wind during this run. Started to feel the ache in the knee after a few 100s but it seemed to release after 5km (therefore I pushed the run to 6km… and yes it was pretty tempting to go for extra 500m…or why not a couple more km to get to 10km…which I did not do…). Pretty early at the office for meeting with Sweden and then Japan (when I closed my day pretty late the day before to work with the US…). Much to do, lunch that went too fast and did not help to get all the thoughts out of the head as a good run would do, and back to work. Done the knee rehab and the stretch AND I added a torture moment in the rehab (which I adequately call “torture with coca cola bottle”). Having no foamroller at home, got suggested to use a 2L coca cola bottle…for massaging the ITB (side of the thigh aaaaaaall the way to close to the knee). Was planning for 5min easypeasy and seriously started to scream after 10seconds… Could get through TWO (2) long minutes with loads of screaming (and a bit of swearing probably). NOT A CHANCE I AM HOLDING 3 MORE MINUTES!!! then I changed to the right leg and it took a full minute before it started to get a bit painful. But definitely feel the difference between left and right! Quick shower and got myself on the soffa for the match…and fell asleep before 15minutes had passed. Awaken during the second half and then to bed. No problem at all to fall asleep deeply again there… Heavy week and no training = pretty tired!

As a result, Saturday got me up early (!) and I took the chance for getting out in my running gear. The knee had been “feeling” since Thursday (i.e. from the day I started the rehab) and did not disappeared at all since then. Always a bit diffuse feeling/ache in the knee. I did stretch several time at the office on Friday (standing in front of my desk… not looking strange at all with me pulling me knee to my butt and getting it this way for 45sec a couple of times throughout the day…). Did some stretch during this morning run (laying on wet grass, asch!) – quite ok, but once again, we are talking about 6.5km… ;( Breakfast after that and some biking to release the legs and knees. In the afternoon, I got to my rehab program once more. Nothing strange about the exercises, but seriously feeling tired in the legs to do them… Is that because it is 2 weeks after Stockholm marathon and I did not really run since then? nor done any activity? The torture with coca cola bottle went sliiiiightly better, with less screaming, but then replaced by tears (and cursing…) for THREE (3) long minutes! (Yoooohooo! 1 more minute than the day before!). Pizza for dinner and movie to relax and fall asleep.

Sunday always arrives so freakishly quick in the week! Early up (I think this was the theme of this week “early up”…) and as I am not allowed to do long runs (nor medium runs btw), I jumped on my bike for a long workout-type. Not really motivated, did not take time for even having breakfast before leaving. Just biking around and hoping for getting 44km (doubling Wednesday workout distance). It turns out that I am pretty good at estimating the distance but on foot and limited to 36km… Because despite taking a long detour, it turned into being short on km when I was heading home. So had to take a little extra round to get to 41km…noticing that this was pretty much the pace that marathon world-record and fast guys are running on…on their own feet…and me on my bike… I tried not to cry 🙂 Hesitated with starting right away with the rehab, but was unsure if the legs would like it. So took a bit of time to prepare smoothie with nectarine and banana and croissants 🙂 before getting rolling on my coca cola bottle. 3min ea leg. Almost no screaming, a few tears and a crazy fan encouraging throughout this painful rehab (indeed I did not want to kill the enthusiasm when I thought “Saying “Come on – 2min 45sec left – you can do it” is NOT really encouraging…!). After the torture, came the rehab and it went “ok”. The balance exercise on one leg feels better, but the side plank with arm&leg lift is NOT fun nor easy to do… Spent the rest of the day chilling out and then massage-time (have noted that the top of the bum-muscle was pretty aching since a few days, which corresponds to the start of the rehab. So better to have someone else pushing there to release the pain as it is real impossible to do it yourself). And once again massage does not mean relaxing, nice, or whatever you may think. This is purely painful! Discovered knots in the middle of the back, in the neck…and this was the “nice” part. The thighs, calves and hips were not to play with. But once again, if pain is necessary to get rid of the pain, then so be it! Biked back home, knee still fine. Early dinner and then just in time to get ready and see France starting soon to play in Brazil.

All-in-all, a very sunny and warm week – all done for running…which unfortunately was not on the program this week. Hoping the torture massage, the stretch to the extreme, the lengthy rehab exercises and the way-too-short-allowed-runs will soon turn into regular weeks of training. But once again, better have this now and getting ready when summer arrive, than having it continuing and standing on a starting line this autumn with a malfunctioning knee…

Keep on running!

 

 

 

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