22-28/4 - Lund, Århus and Injury Disaster...
date dist time min/km
28/04/2013 s 17.28 1:11:00 4:06
28/04/2013 s 12.55 0:53:00 4:13
25/04/2013 t 4 0:13:51 3:27
25/04/2013 t 4 0:16:00 4:00
25/04/2013 t 8.32 0:37:00 4:26
24/04/2013 w 7.24 0:33:00 4:33
24/04/2013 w 9.55 0:41:00 4:17
23/04/2013 t 2 0:06:15 3:07
23/04/2013 t 2 0:07:30 3:45
23/04/2013 t 4.72 0:20:00 4:14
23/04/2013 t 1.17 0:08:00 6:50
23/04/2013 t 2.03 0:06:00 2:57
23/04/2013 t 8.63 0:37:00 4:17
22/04/2013 m 8.06 0:36:00 4:28
Weekly total: 91.55km, av pace:4.11
Mon - usual easy run, 5mile route through Klostergården in Lund.
Tue - am: track session 5x400m at 1:13\lap at Lunds CIP First attempt to kick start some track training. Fairly easy session in total distance at a good pace, followed by 4km warmdown back through Stadsparken.
pm - easier pace run through south of Lund
Wed - am: standard easy loop of Klostergården
pm: took a run round the course of the Lundaloppet on 11/5. Some difficult cobbled sections and a moderate hill from 1.5-2.5km and very twisty in the final sections. Horrible wet weather.
Thurs - track session with BIF. 10x600m at 3.27/km pace. Decided to go somewhat easier due to feeling a bit tired and not wanting to push too much. 4km warmup/warmdown plus 10x400m easy on the track.
BUT...DISASTER!
Fri- couldn't run at all! Severe pain in my left ankle (the uninjured one), developing through the night after track. Pain in the outer park of the ankle, rather than the inner as the injury to my right. Attempted a slight jog along the road, then decided running was totally out. Decided on a full 2 days of rest Fri and Sat.
Sun - very slowly started a run out around Ris skov in Århus, running laps of the gold route. Thankfully none of the sharp pain of the previous days, but the kind of dull pain similar to the right ankle injury. Managed 2 laps then headed down to Bellvue strand and put both ankles in the cold sea for a while, which definitely helped! Took another run later in the day to see if the sharp pain would return and to acertain the severity of the damage; ankle was still the same as the morning. Successfully ran for an hour around Egå Engsø and back down along the coast.
Summary - Too much, too soon. Trying 2 track sessions in a week whilst trying to increase distance was too much of a strain to put on the ankles at this stage, and I've paid the price for it. I've likely hurt the peroneal tendon this time, the pain being mostly located behind the achilles and down towards the outside of the left foot. Whether this is an acute problem resulting from track-related damage or underlying tendonitis coming through, I'm not sure...regardless, a reduction in training is once again required. Disappointing to suffer such an injury after many months of exercises to strengthen the ankles to head off any further problems.
date dist time min/km
28/04/2013 s 17.28 1:11:00 4:06
28/04/2013 s 12.55 0:53:00 4:13
25/04/2013 t 4 0:13:51 3:27
25/04/2013 t 4 0:16:00 4:00
25/04/2013 t 8.32 0:37:00 4:26
24/04/2013 w 7.24 0:33:00 4:33
24/04/2013 w 9.55 0:41:00 4:17
23/04/2013 t 2 0:06:15 3:07
23/04/2013 t 2 0:07:30 3:45
23/04/2013 t 4.72 0:20:00 4:14
23/04/2013 t 1.17 0:08:00 6:50
23/04/2013 t 2.03 0:06:00 2:57
23/04/2013 t 8.63 0:37:00 4:17
22/04/2013 m 8.06 0:36:00 4:28
Weekly total: 91.55km, av pace:4.11
Mon - usual easy run, 5mile route through Klostergården in Lund.
Tue - am: track session 5x400m at 1:13\lap at Lunds CIP First attempt to kick start some track training. Fairly easy session in total distance at a good pace, followed by 4km warmdown back through Stadsparken.
pm - easier pace run through south of Lund
Wed - am: standard easy loop of Klostergården
pm: took a run round the course of the Lundaloppet on 11/5. Some difficult cobbled sections and a moderate hill from 1.5-2.5km and very twisty in the final sections. Horrible wet weather.
Thurs - track session with BIF. 10x600m at 3.27/km pace. Decided to go somewhat easier due to feeling a bit tired and not wanting to push too much. 4km warmup/warmdown plus 10x400m easy on the track.
BUT...DISASTER!
Fri- couldn't run at all! Severe pain in my left ankle (the uninjured one), developing through the night after track. Pain in the outer park of the ankle, rather than the inner as the injury to my right. Attempted a slight jog along the road, then decided running was totally out. Decided on a full 2 days of rest Fri and Sat.
Sun - very slowly started a run out around Ris skov in Århus, running laps of the gold route. Thankfully none of the sharp pain of the previous days, but the kind of dull pain similar to the right ankle injury. Managed 2 laps then headed down to Bellvue strand and put both ankles in the cold sea for a while, which definitely helped! Took another run later in the day to see if the sharp pain would return and to acertain the severity of the damage; ankle was still the same as the morning. Successfully ran for an hour around Egå Engsø and back down along the coast.
Summary - Too much, too soon. Trying 2 track sessions in a week whilst trying to increase distance was too much of a strain to put on the ankles at this stage, and I've paid the price for it. I've likely hurt the peroneal tendon this time, the pain being mostly located behind the achilles and down towards the outside of the left foot. Whether this is an acute problem resulting from track-related damage or underlying tendonitis coming through, I'm not sure...regardless, a reduction in training is once again required. Disappointing to suffer such an injury after many months of exercises to strengthen the ankles to head off any further problems.
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