Running

What was the treatment plan. I’ve had this Achilles pain for years and sort of soldiered on. It recently flared up beyond what I can ignore so am really trying to put somethings in place to recover.

So far I’ve been advised to do calf and weighted calf raises. I also walk a lot.

Your injury could well be totally different to mine but for what its worth:

From memory there was a period of months with no cycling or running while I concentrated on light stretching and eccentric exercises. When I began to sense an improvement I think I spent about two months building up my walking until I could walk for 90 minutes, up and down stairs with no pain or creaking. I think that's the point I was allowed to start doing calf raises and start a very gradual return to running...basically a couch to 5k followed by a progression to 10k over 7 months while carrying on the achilles exercises. That's a high level really.

Nothing will beat finding a good physio and working with them as if your achilles depend on it.

That’s my plan. I’ve been to the doctors and had an X-ray. I’ve got calcification in my heel.

I’ve been advised a physio will be in touch in 4 weeks. 4 weeks!!! So I’m on the look out for a decent physio in the Peterborough area so I can get started now.

When they say eccentric exercises what do you mean?

Muscles lengthening under load.

Muscles lengthening under load

Exactly. Such as heel drops on stairs.

https://youtu.be/2NZdHB--lGM

I had forgotten how much I enjoyed running as had been run-commuting and really trying this HR run thing you lot keep talking about during those. I can't say I love it- rhythm just feels a bit off.
Evidence suggests it works- because I went for a relaxed run around Richmond, and floated on a 4:10 pace for 12 km until violent runners trots saw me sprint for the nearest loo- barely managed to hang on for that.

May try running more.

@Sainsburys_Ed - been watching you on Strava- incredible stuff, you're going to smash the Marathon.

Speaking of run-commuting (and trying to steer the conversation away from more poo stories because they scare me), is there a forum-favourite running backpack?

It probably wouldn't need to hold more than a lanyard, boxers and socks, maybe a shirt and a book, but if it could hold an A4 textbook or ring binder that would be even better.

And maybe some emergency toilet roll although my commute would be the Thames Path on South Bank.

Decathlon have their 10l pack on sale ATM for £20. You could do a lot worse.

Alternatively I'll be shifting a Ultimate Direction fastpack 15 soon if you're interested. Good condition but I snapped the zip pull tag on the phone pocket. Can get some pics if interested. Bag is good just wrong size for me since I lost a bit of weight.

I used to use one from Lidl and it was perfect, seem to have lost it in the move.
I’ve got a camelback as my current one, take the water holder out- laptop /notebook sleeve.
Pretty much any smallish bag will work as long as you have a chest strap- the waist strap is pointless.

Decathlon have their 10l pack on sale ATM for £20. You could do a lot worse.

Was looking at that one earlier but it's only the XS/S one (up to ~32" waist measured at the belly button). The M/L one is out of stock.

I've got an OMM backpack that I've had for years. Recommend it, but pretty expensive from what I remember. And I have had to let out the waist strap

It's been more like 3 months gradually building from a single 5km run, but I have been actively working on rehab exercises since Nov 2019. That's under the guidance of Manni at Pure Sports Med, recommended me on here in fact. I thought I'd cracked it, but runs like today's reminds me that it's still very much a thing. So I'm thinking maybe a second opinion wouldn't hurt.

It doesn't really hurt before/after but is a solid 3-4/10 on most runs. So not a huge issue it's just something I'm aware not being quite right. I feel like if I wanted to seriously up speed or milage then it would probably be more problematic.

Edit - that physio sounds good thank you for mentioning. But Greenwich is a bit out of the way for me currently

+1 OMM

Nice one.

I would definitely be interested in that - I'd definitely be an M/L and there's no danger of me getting too small for that (assuming it's the larger).

Does the phone pocket still open? And I assume zip pull tags replaceable, and that I should do the same with my overshoes seeing as it's been about 2 years now.

I have an osprey one, fits my laptop and a change of clothes, has an expandable pocket so I can stuff more things in there. Also has space for a bladder though obvs I don't use that for my epic 5km commute. I love this bag so much even though it's starting to smell bad now...

Thanks to the weather and needing a coat/more clothes, all my run commutes are currently done with my much larger and much more uncomfortable (normal-style) rucksack. Do not like.

I bought a pair of barefoot shoes as I've always been intrigued by them. First impressions: a bit hard to put on as my toes keep going in the wrong section, incredibly ugly, look and feel a bit like a wetsuit. A friend advised just going for a very short run in them so I ran for 2.5km and found them comfy underfoot but there was a seam directly under my big toe that was a bit ouchy. I switched to normal shoes afterwards for the rest of my run and when I finished I found that my big toe had grown/popped several blisters, but I'm still excited to wear my fugly toe shoes again!

It's a S/M size, the "graphite" colourway, this one - https://www.ultramarathonrunningstore.com/Ultimate-Direction-FASTPACK-15-Backpack-p/udfastpack15.htm

S/M: 25 - 40 in. / 64 - 102 cm chest according to that link.

All zips still work, it's just the pull tab that I yanked too hard on and I thought I had broken it but just looked again and it's just the cord that pulled out of the little plastic clamp so I've just repaired it. Only damage is a small tear in the right hand mesh pocket which I can sew up easily enough.

I can PM over some pics if you like?

I did speak to a physio and mentioned I’d been doing calf raises on a step and he said just use a floor. Not looking to stretch the muscle but only build strength.

Since doing the raises on the floor the pain has reduced.

Had a second physio call today with a different physio. He mentioned eccentric exercises with weights as much weight as possible without it being painful. 3 x 10 sets per day

Is there nobody you can see in person for a hands on diagnosis?

10k today felt just that slight bit easier, nice to be out in warming sunshine.

Will push hard on my Wednesday 5k. (Current recent best[1] is a 27:56 at 155 avg / 168 max HR). Will aim for a HR avg of 170bpm and max of 180bpm and see if I can creep in around 26:00 which, with a BMI of 31, would be amazing.

Am giving blood on Sunday so it doesn't matter if it ruins me, easy runs for the rest of the week and the week after.

1. A bit Ross Barkley, it's a 5.19km run and it's taking the last 5k which is a net elevation loss, but only 10m or so.
   

I had arranged a visit this weekend but now I’ve got some exercises and a plan. It seems unnecessary.