Bouncing Back

Bouncing Back

So with my current situation regarding running I have been able to refocus, refresh and redirect my energy towards my running for the back half of the year.  Gone are the macro and micro cycles, peaking and periodisation. I have simplified my approach to getting key sessions done and doing more quality k’s leading into my events and speeding things up to improve the top end.  This program is scheduled to start in full by the end of June with this month being about building time on feet, increasing my typical training load and schedule as well as strengthening my legs.

I have been doing 5+hrs of core and strength working weekly and this will progress in difficulty as the months go by, and then gradually decreasing the time to around 2-3hrs a week once I am able to run more.  I have been riding a lot, well a lot for me anyway!  9hrs last week and 7 the week before, I am trying to replicate hard days and easy days and keep my normal load time wise. As my running increases my riding will decrease but I have been lucky to be able to get some solid rides in without being run over (its been close!)  Running has been introduced in the week just gone and will become more intense as I progress with the injury, the pain has now dampened down and there appears to be no negatives from the introduction of running.

Kel and my new kicks for the back half of the year
thanks to Pace Athletic

I am working in 3 rehab phases with my return to running;

Phase 1 – Day on day off.  All on grass track at an easy pace running within my stride.  Max distance 5km for 7 x 5km runs in the fortnight.  Progress if no pain is present.

Phase 2 – Day on day on day off.  Road/Track then Trail/Track at an easy pace but increasing the stride.  Distance between 5 – 7.5km with 5 runs in total in the week.  Incorporate some hills.  Progress if no pain present.

Phase 3 – Return to normal schedule.  Begin at 50km and increase by 15km a week.  Run 6 days a week and complete normal sessions increasing distance/intensity as week’s progress.  Aim to be at full load by week 4. Progress if no pain is present.

This schedule should have me complete a 100km week by the second week in July. From there I will be back into full training and hopefully free of injury. I want to get my body right and am being very careful to ensure I come back ready and strong.  My back half of the year will now aim towards some targeted events with my prep starting for 2015 in November.

My races for the next while will be;

Glow Worm Tunnel: 6km Bolt and Mystery Mountain Challenge, 14 June.

Mt Arthur Challange: 9km, 13 July.

STS Middle Harbor: Long Course, 20 July.

Mountain Sports Centennial Park Ultra: 50/100km relay option, 4 August.

Running Wild Glenbrook: 25/35km, 24 August.

Edgell Jog: 7.5km, 7 September.  “A” Goal Race

Kel rocking her "lairy duds"
@ STS Kamay.

Canberra Centenary Trail Race: 101km, 29 September.  “A” Goal Race

STS Kamay Big Coast Run: 35km, 19 October.  “A” Goal Race

Carcoar Cup: 60km Ultra, 2 November. “B” Goal Race

Obviously Glow Worm will be a race to how I feel and a bit of fun, but if it is feeling good I will be racing and pushing it along.  The next few weeks are going to be tough, sitting out is something I have never liked doing but it is something that has to happen.  I love the atmosphere at Newnes for the Glow Worm weekend, it was my first trail event where I fell in love with the sport and I am looking forward to being a part of it again.  The next few weeks also marks a return to serious racing for Kel, she has been training well and should put up some races in the coming months.  I can’t wait to watch her at STS and seeing how her year progresses towards her goals that are set down for later in the year.

Newnes Training Weekend

I was always going to write a post on my planned trip to Newnes in November , unfortunately the content isn't quite what I had anticipated.  My weekend of training went wrong with a careless crossing of the Wolgan River that resulted in a rolled right ankle and a Grade 3 tear of my talofibular ligaments.  While obviously very disappointed with the injury it is part of running on trails and a lesson learnt.

I was still lucky enough to be away with my wife Kel and the boys Charley and Beau and some good friends.  We had a good time camping down in the Wolgan Valley, the spot is simply amazing, from the shear cliffs that dwarf you from above to the clearest of sky highlighting the brightest stars, it is simply stunning.  The road in has been improved and it makes for a great location as the trails are top class and fairly quiet.

It was however at the stepping stones where I encounter the moral question, do I ask people to move or go around?  I took the polite option and decide to go around and through the river, unfortunately I probably started running again too early and hit a deep spot caused by the higher water levels from the previous days rain.  Snap, crack and the pain started.  I knew it was bad straight away, I have done this ankle on a few occasions and know it quite well.  The pain wasn't just lateral it was also medial meaning the bones had crunched together and will be bruised, possibly taking longer to heal than the injury itself.

The diagnosis was no fracture but a Grade 3 tear of the talofibular ligaments. Up to 6 weeks of restricted training and not the news which I wanted, but the news I expected to hear.  I visited the physio and began the rehab process as soon as possible.  I was lucky enough (in a weird way) to have a boot to immobilise the joint for a few days and once the inflammatory phase had passed is was time to hook in.

So now its close to 4 weeks since the injury.  I have progressed very quickly and my running is becoming more frequent and much more comfortable.  The bike has been good in keeping my fitness up and I have been able to hike some good elevation in as well.  I am aiming for a return mid next week  to full training, allowing me to get back on the trails and the hills.  I guess the trick will be being smart and patient, not trying to catch up as this will lead to other issues.  I hope the rest has freshened my legs, they do feel pretty good and that I have been able to maintain fitness with my cross training of late.

I will be busy over the school holidays building towards the big events I have planned and have a couple of camps coming up to really see where I'm at.  I think a monofartlek session next Wednesday will be a good indicator of my shape and from there I will be really focusing on the goals a run at time, trying not to get too far ahead of myself.

Unfortunately Kel has been given some bad news regarding her foot injury as well.  She is in need of rest to allow her weakened metatarsal to heal, this schedules her to return before SkyCamp, but will only allow her a bit of training in the lead up.  She has been cross training very well and with more time available due to school holidays we can increase the time she spends at the gym.  Next race is Manly Dam STS and my goal is a quick time, but in the mean time it'll be regaining my confidence on the trails, something that will take a while.