Headed out for a slow 5 km jog this morning after about six weeks of remediation from injury caused by overtraining. The jog went well- no twinges or pain at all which was a good sign. So far, so good.
Started the session with a series of dynamic stretches for running.
Lesson learnt: more stretching, more emphasis on cool down, work up gradually and don’t overload training.
Looking good for 1 March start date.
My last training run was on 2 October when I ran a 25 km route around Sydney Harbour. I started with some discomfort on my ankles but was able to pick up some reasonable pace for the first half. Moving onto the goat tracks along Sydney Harbour for the second half I slowed down considerably and left some room for improvement.
Crossing the ANZAC Bridge from Pyrmont to Balmain I passed Senator John Faulkner (Australian Senator) and stopped briefly to say hello. I will email his later today and ask him to sponsor the 10 City Bridge Run and will let you know how I get on.
Finishing the run I had restricted range of movement in my ankles and a tight tension on my left hamstring. I spent the last two days seeing what effect stretching, acupuncture, massage, yoga and fish oil had on my soreness. Massage and fish oil appeared to have the biggest impact, and maintaining more stretching will be important over the coming month.
Last entry on the training log here was 12 September. Why the delay in a new entry?
Since 12 September the date for departure and commencement of the first run has changed four times. A appreciate this might have created some difficulty for people following how the 10 City Bridge Run is emerging. From my perspective, it heightened my awareness of difficulties encountered when looking to make change. Things rarely go to plan, and a flexible view that embraces disruption is important.
The date changes to the commencement date for the run (initially planned for 24 September, then moved to 1 October then 8 October, now commencing 14 October) occurred for a number of reasons, but the three principle factors were (initially) securing sufficient sponsorship to commence the journey, unexpected delays encountered through PayPal and more recently confirmation of host arrangement in Seoul. Before I commence the running, I must make sure I have optimal confidence in how this initiative will unfold. Running is as much mental as it is physical. Managing these delays give me reason to reflect on the expression “the loneliness of the long distance runner”.
As I finish this post I am listening to Matt Flannery from Kiva on live-stream speaking at SOCAP10 shortly after Jacqueline Novogratz. The bigger challenge this presents is how do I better draw upon all the resources that are available to me…the journey of the long distance runner need not be lonely! Extrapolating from this thought, when it comes to making change, the question we might reflect on is “how do we better draw upon all the resources available to us?”
Back to the training log: training continued during this period of delay. I extended my training program three times which was a welcome bonus to give more time for preparation and conditioning. I think that toward the end of September I had entered a phase of overtraining combined with less than sufficient stretching. This resulted in a reduction of range of movement in my ankles which created some discomfort when running. Pain is almost inevitable with running training- my sports medicine doctor who I consulted a few months earlier for a complaint on my left achilles said that pain management strategy was an integral part of training. During the last period of date changes and delays, I was less enthusiastic about making posts about my training until I knew what date I was committed to running.
Ten days left until I start running.
Training for the 10 City Bridge Run, I have been following a program designed for marathon runners by veteran running coach Bob Williams from Portland, Oregon.
I wrote to him with details of my training and how everything was progressing, mentioning how I had experienced some discomfort and loss of range of movement particularly in the ankles before increasing my stretching regime.
He wrote back with great advice. I am passing it on here so you too might benefit from what he had to say about The Dynamic Warm Up
I’d definitely employ dynamic stretching to enhance your flexibility.
Coach Bob Williams, Team Oregon
Engaging in a dynamic (constantly moving) warm-up procedure is the most effective method of getting the body ready for vigorous athletic play. This warm up procedure encompasses dynamic movements that will:
- Stretch important soft tissues while priming the body’s central nervous system;
- Increase tissue and core temperature;
- Stimulate balance, coordination and ankle/foot proprioception;
- Facilitate neuromuscular movement patterns that ultimately enhance movement efficiency, power and economy.
Repeat 4-5 times per week.
Before you begin:
- Warm up with light aerobic activity for 5-10 minutes
- Performing the exercises detailed below for 10 m, walk and jog for 10 m to slowly stimulate your heart rate, repeat the exercise, jog for 10 m.
Knee Grabs–knee and hip flexibility
Come up high on toes while brining one knee to the chest and pull knee tightly to chest with the foot dorsi flexed- to stretch the hip flexors, alternate legs as you walk in a straight line, stay tall, land quietly and keep the foot /toe cocked up; Gradually pick up your tempo as you become proficient.
Prisoner Walks–hip mobility
With hands together on the head, take a step forward, bend the knee, bring right leg up to waist level, drop toe to ground and bring bended knee up and swing right leg out to side while keeping the shoulders square and don’t turn the hips. In same motion while leg is coming down, step with the same leg, bring opposite leg up and repeat.
Russian Kicks–Dynamic hamstring flexibility
Arms out straight out to the side, kick right leg up straight and reach to toe with left hand as leg is kicked up and straight–don’t bend knee, keep back straight while twisting to reach the toe, each arm swings back.
Dyno Walks–dynamic and proprioceptive ability
Start standing tall, take a step with left foot and with right hand, slowly bend down to touch near the foot with right leg coming off ground and extend straight out; come back up to tall position while taking another step with right foot and continue the process of touching the toe with left hand and right leg extends straight out behind.
Toe Touches–Sacrum and active hamstring flexibility
Take a step with right foot and then left foot comes together, slowly bend over, locking knees, and reach to touch the toes. With good rhythm, step with opposite foot and bend to touch toes; continue forward with goal of gradually bending further with each step, hands going farther down.
Over and Under the Hurdle–hip mobility
Standing tall, step to the right high over a pretend hurdle, Once over it with right leg, bring the other leg over the same hurdle but do not let the feet cross. Feet must be straight ahead and landing perfectly in alignment; next, step again to the right, drop your butt and the hips low and pretend to step under and through the hurdle. Do not let the feet cross.
Open Hip Skip Reverse–hip mobility and overall coordination
Hands on hips, step backwards while bringing the leg up and out and down while skipping on the toe of the opposite leg that was brought up and out. Bring leg way up and out and down and keep shoulder square.
High Knee Karaoke–body symmetry
Moving the side, step with the right foot over the left and bring the left foot behind the right leg and throw the right leg as high up as possible over the left leg and repeat in a skipping motion.
Lunge and Twist–thoracic spine mobility & chest stretch
With your arms held straight out and hands together, take a big step and lunge by dropping the knee to the ground and twist the body around to the same side with arms extended outward. Keep arms extended out the entire time. Watch hands.
Toe Flickers–ankle linear mobility
Hands on hips, flicking the feet out in front, bouncing on the toes in a straight line.
Ankle Flickers–lateral ankle mobility
Hands on hips, flicking the ankles to the side and feet landing straight out, feet not coming together, bouncing legs straight out.
Crab Walk–shoulder, rotators and patella activation and conditioning
While sitting down extend legs with arms behind you, extend legs out and “walk” forward.
Inch Worm–core strength activation, dynamic Achilles tendon flexibility
Start in push-up position with arms extended, knees locked, and gradually “inch” your fee towards the hands. Keep the legs straight.
Good Mornings (Arm Rolls)–shoulder and body symmetry
Come up on toe with the arms swinging up high and backward with each step.
Go Steps–dynamic body symmetry and coordination
Short sprint movements like the A skips with knees brought up to 90 degrees, moving knees quickly and arms moving at 90 degrees like a sprint position.
Thanks Coach Williams!
Decided to bring forward the rest day scheduled at the end of the week. Spent a good period of time at the gym stretching.
Thanks to Fiona Parker, Deb and Paul from Ashtanga Yoga Space above the Verona Cinema, Oxford St in Paddington for all of their wonderful love and care over the past few years- I have been a far too irregular attendee, but gained so much especially in picking up my own routine.
Feeling fresh and well rested for the week ahead.