The broken road to Bratislava (Dealing with Setbacks)

After a great winter base of training and no setbacks apart from the minor Achilles niggles which I have had for a while but have not hampered my training, on the 25th of April I was struck down with the dreaded word “injury”. So I decided to write about the set back to help others stay positive as the European Aquathlon championships is on the 27th of May and I am to get there fully fit.

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So on Sunday the 23rd of April I went out for a long run, was happy as I managed to get 16.4 miles at an easy pace at my heart rate. However the last few miles of the run I noticed my left calf wasn’t right but carried on. After the run I done the normal stretch etc and it felt fine. The next few days I was walking around with a slight squeeze in my calf.  I didn’t think much of it as I get loads of weird aches etc. On the Tuesday evening I proceeded into doing my session which was 1 mile warm up, followed by 5x mile reps and a warm down. In the warm up my leg was fine but as soon as I ran the mile reps the leg was sore but then disappeared. So I got through the session alright until the last mile rep on the last 100m I felt a sharp squeeze in the calf. So I eased off and stopped, tried to jog part of the warm down but I stopped as I didn’t want to make it worse.

I didn’t think too much about it and wanted to stay positive – the following day I knew something wasn’t right. I got hold of my physio and sponsor Andy from Team Buckley. He got me in to see Alex at the clinic straight away that evening. Although I am able to walk fine but in discomfort I heard the dreaded word from Alex that I have a minor calf “Strain” the first thing that went through my mind was its the calf that gave me so much trouble 5 years ago when I first got in to running has come back and its going to be recurring like before. Then I decided to snap out of it as I am more positive now and this can be a positive then a negative.

I was advised to not race in the Total Motion Aquathlon on the Saturday as I had a risk of making it worse and putting the European Champs at risk and the rest of the season. I was gutted as I really wanted to do this race but was not worth the risk. So I was advised no running until Monday so at least 5-7 days rest and hopefully I will be back training again then. I left the practice not feeling down but more determined to be positive. Even when I get reassessed next week if I get bad news I have many options.

A week off from running will not do anything to my current fitness levels. So I have decided to blog about this set back and how I deal with it until I am running again.

Thursday 27th

After having a massage today the calf is very sore, to be honest hurts more than the other day. Today is going to be my rest day as it was going to be hard getting a session in today with the cross country awards for the Canterbury Harriers later that evening. My positives today is it’s a complete rest day, so nothing lost but more gains for recovery and I wont lose any of my running fitness for the first 7 days.  Tomorrow no running but I have changed my training plan around and will crack on with my normal swim session that was planned for Sunday. I will also start some pool running at the weekend.

Friday 28th

 Waking up in the morning and the first thing I was thinking is whether my leg is better. Last night it started getting painful towards the end of the day. I attended my running club Canterbury Harriers cross country awards for the 2016/17 season. I was lucky enough to receive a certificate for completing 5 races and coming 7th overall in the league. A great achievement for me for that season, it was only 3 years ago I was running in the 140s places.

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So feeling positive my leg wasn’t really much better, perhaps maybe slightly but nothing  really of notice. Feeling positive today because looking back on how much I improved over the winter. I am not too worried about another day off from running. Time is a healer and no matter what happens I will be at that start line of the Europeans whether its fully fit or whether I have to walk it. So what is the plan for today? Very simple just one normal swim session that was scheduled for Sunday. Today would have been a rest day but I just swapped it round with yesterday. Tomorrow I will start my first pool running session.

Saturday 29th 

Leg slightly better but today I started pool running. Apart from people asking me what I was doing running up and down in the swimming pool. I enjoyed it, I done one hour of pool running, where I ran as fast as I could for a certain time and then took a recovery and repeated this. I found it weird I was running but not touching the ground as I was in the deep end. The faster I went the harder it got with the resistance.  Feeling still upbeat that I will be running next week and plus got a great work out as it sent my heart rate quite high. Four weeks time I will be at the European’s and it is coming round very fast and getting slightly worried because I want to be at my best.

Sunday 30th 

My leg was starting to feel much better and I am feeling more positive. I felt very fresh from the pool running the previous day. I decided to do my scheduled 40 minute swim session followed by 1 hour of pool running. Normally Sunday’s are when I do my long runs but my pool running session was the same session I done yesterday. Feeling very positive about running next week now.

Monday 1st May 

I had to get up early to help my running club (Canterbury Harriers) with their race the Whitstable 10k. Some 750 runners were expected to compete in it. Leg was feeling much better but still very tight when walking. Once the race started my sponsor and physio Any Buckley was there with his team providing massages after the race. He gave me a quick check over and said give it a few more days. I felt relaxed with his advice and will be trying to run on Thursday easy. That’s a huge positive and if all goes well I can quickly get back up to speed. The race went well for my club and I decided to take this as a rest day and change my training up. So pretty much ready/waiting to go again.

Tuesday 2nd

With no running today, my training will be a pool running session, followed by a gym session. Leg feeling miles better today so a few more days more from running and then I am able to crack on with training. However this doesn’t give me a lot of time to get to full fitness for the Europeans.

I hit the pool for an hour pool running and headed off to Team Buckley to use the Normtec boot machine which I use regularly. I managed to speak to Andy (my physio) and had some really positive news. It is a big “if” but if my running goes well on Thursday I may be able to get back straight into my training level. I hit the gym after and had no problems with my leg. So I am keeping positive.

Wednesday 3rd

Feeling very positive today with no pain in my leg at all. Today I have a swim session which will be a tough one as its sprints. I followed that by having a massage on my leg. Feeling ready and fingers crossed for tomorrow’s run.

Thursday 4th 

Today is the day to check my leg out in an easy run on grass. I went for a 40 minute run to see how it went. Could feel it being tight and a twinge but managed to get through it fine. Tomorrow will be a test to see how it went and how I should proceed. So far looking positive.

Friday 5th

Woke up and the first thing I wanted to do is walk around the house to test it. It feels tight and achy but I am guessing that’s a good sign as its the first time I have run. Going to speak to my physio later to see how to proceed and things do feel like its going to be a positive answer now. After speaking to Andy he said to carry on running tomorrow for an hour easy and if all goes well then I can start putting the speed work in. Fingers crossed as I don’t really want to have any setbacks. I am thinking of going to Canterbury Park run and taking easy tomorrow, that’s if I get up early! I carried on with my normal training plan of going swimming and the gym.

Saturday 6th 

Calf was achy and didn’t feel right but I was thinking it was all in my head. I headed off to my local Park Run to take it easy and then run after that for up to an hour. I took it easy at 60% heart rate and enjoyed cheering people on that I knew and managed to get the whole hour of running done. I then headed to the swimming pool for a swimming session. Leg felt fine until I got home it ached like hell but did not hurt. I had a slight concern but decided to try a speed session the following morning and go from there.

Sunday 7th

Felt very positive about today and was ready to test the leg out a nearly full speed. I had my training partner join me on the track to push me round. I decided to try mile reps and mentally this was important as this is how my calf got injured. I started the reps and finished the session and was completely fine. I was over the moon with how the session went in fact buzzing as  I hadn’t lost too much speed and was only 12 days since my last speed session.

So feeling very positive that I can get back to full fitness, my advice to anyone dealing with setbacks is don’t rush back and ease into it. It is ok to rest and you will be back in no time. Cross training like pool running has definitely helped me.

Monday 8th

Leg felt really good after yesterday’s run and although I felt I could do more reps I didn’t want to push it.  Felling quite good and positive about this swimming and gym on the agenda today.

Tuesday 9th 

You are wondering now why I carried on my log…. well today leg felt great and nothing wrong with it. Over two weeks since I had hurt the calf and I was very happy and upbeat the way training was going. However that following night I went and done hill reps, now looking back that was not a great idea. I thought my leg was alright and it was only a few days ago I was telling people don’t rush back. I didn’t think it would be a problem and I started my reps slower than normal. After the 5 rep I notice a weird feeling while running and had to slow down. However it eased off, I pushed on for a few more reps and also managed to run a few miles slow after. Although it didn’t feel right I got through the session.

Wednesday 10th 

I woke up and quickly realised that my leg was not right, there was no pain but just an ache and tightness. Today was a rest day from running and I was quite worried about this. I didn’t feel positive now and with the Europeans fast approaching I was already deciding whether to pull out of the race but me and my wife were using it as our holiday too.  This was my biggest fear and became real. I was no longer positive or upbeat as this time it was against me. However there is not much I can do until I test it out Thursday. But this time it is more of a weird feeling not a pain. My wife cheered me up a bit so tomorrow will be the day.

Thursday 11th

Still getting this weird feeling in my leg and my gut feeling is today is the day it goes. After stressing about it yesterday I was trying not to think about it. My wife said to me “think positive as you are always giving people inspirational quotes and now it’s time for yours. Believe in yourself, panic makes a situation worse and steals your joy and passion. You are a fighter” and also sent me a quote from Rocky.

She is right I am a fighter and the time has come for me to fight this setback and get through this. If today on my easy run the calf goes, I will be disappointed and there wont be any chance I will be fully fit for the Europeans and all the gains over the winter would be lost. However if that is the case I will get back on to cross training and get there one way or another and running. My target for this race will change and the same will go for the nationals and sometimes these things happen and its the way I am aiming to bounce back that will count. You learn from your mistakes, however we will see later what happens.

So after that positive motivation from my wife I went running in the evening. With my leg not feeling right I was slightly worried. I ran on the track at heart rate and it was a very hot day. I was planning for around 1 hour 30 but stopped after an hour as my leg wasn’t  right. Maybe a mental thing but best to be safe. I then cracked on with my swimming session.

 Friday 12th

Wasn’t feeling great today and convinced it was all a mental issue. I planned to do 400m/200m session, I was aiming for 6 reps of each. I needed to test it out, I went out slower then normal and the leg started playing up on the 4th rep so I eased off and carried on running easy for 30 minutes. It felt fine and I was convinced this is all in my mind and now I was ready to race at the Stelling Minnis 10k  Sunday to see how it reacts.

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Saturday 13th

Today was a rest day and decided not to think about it and be positive.

Sunday 14th

Kept positive and I know that this particular race was probably not the best of ideas as it is a hilly race but I needed to test my leg and fitness. I started off slower and eased into it. I had no problems throughout the race which is a huge positive. I came 6th in 38:20 I was hoping to go a bit quicker but I know the course was slow. I was happy as so many Harriers did well and I helped pick up the team prize.

Wednesday 17th

Today my legs felt fresh and I was very much looking forward to my first Aquathlon race for a while and seeing whether my fitness levels were ready for the Europeans next week.

I got to the race not feeling up for it as it was awful weather conditions with it pouring down, making it quite muddy and a water logged track. With it raining it didn’t bother me too much as I was going to get wet anyway!

So the Ocean Tri Aquathlon started and it was a course I know very well. I started the swim part and started off fast, however I did struggle a bit in the swim as this was my first time in the open water this year and also using my wet-suit. I came in to transition in 6th place with a swim time of 11:55 minutes. Not my best time but due to the conditions I was happy with how it went.

I started the run and didn’t push too hard due to my injury problems. I stuck to two 6 minute miles and the last past a few seconds faster as the gravel on the track was so wet I was sliding everywhere. However during the final mile of the race I felt my calf but I thought I am not far so kept going. I was delighted to finish 3rd overall and happy with my run time. I was hoping for quicker but I didn’t want to over do it. Straight after the race when I stopped I could feel my calf, it was not right so I proceeded to a mile cool down and my calf started hurting when jogging round. I tried not to think about it but by the time I got home I was struggling walking without a limp.

 The following day my leg wasn’t great again so quite concerned and trying to keep positive. I am seeing the physio tonight and will go from there.

Friday 19th

So the physio has told me to take two days rest and see how it goes on a gentle run Sunday and go from there as we don’t have a lot of time to work on it.So I am keeping positive and determined to get to the start line race fit. This is my final blog as I am keeping positive and I hope this helps you when you are dealing with an injury. I have learnt a lot and although my running improvement and gains over the winter have been lost I still have high fitness levels. Its ok to take a rest and sometimes it’s the way it goes and you have to change your goals and targets. My target now is to get through the race and just enjoy the experience, I know before my target was to push for a podium place but with my difficult age group this year I will try and target a top 10 finish if I can.

 

 

 

 

 

 

 

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