How I got back to training again

After developing Achilles tendonitis in both legs, I’m finally back training again. I think that I managed my rehab quite well, and have managed to get back to running around 60k per week at the moment, feeling easy. I’ve also started open water swimming once a week, and have increased the time I spend on the bike to make up for the decreased time spent running.

I have had some help with my gait and have made some tweaks to my form, and it seems to be working. Why did end up with both Achilles strained? It seems to have some connection to the way I flick my toe up behind me when I run, and I’ve been concentrating on trying to keep my ankle in dorsiflexion in the flight phase to help keep the contraction of the tendon to a minimum. The tendons on both legs are thickened and scarred, and they do get stiff in the mornings, but with careful warmups and stretching I am able to run without pain.

This is me on the treadmill during my gait analysis test. The good news is that I don’t overstride, and I do keep my landing leg well under my centre of gravity. I have a good incline forwards and my hips are neutral and not rotated. However, the rear view shows that I have a lot of upwards oscillation, which leads to a lack of efficiency. Most significantly, when my foot comes behind me (as can be seen in the side view), my foot goes into plantarflexion and I point my toe. This means that as I then come back to land on that foot, I have to over exert the calf muscle and, by extension, the achilles tendon.  This movement pattern may have been caused by the injuries I have been dealing with, specifically my shin issue and foot problems, and the theory is that if I can change this one thing, the rest of my running form is good, and hopefully I will be able to increase my mileage again without risking injury. So long as I am careful.

I am being careful. I am running six days a week, but four out of these six runs are done at a capped heartrate of 148bpm. Which for me is a pace just above 8 min miles on a flat surface. This feels very easy and I can work on my form without getting fatigued. The other runs are either a speed session or a hill session, and a long run done at a steady pace but at a higher heartrate and over hills and technical terrain. I’m training specifically for the Ring of Steal Skyrace in Glencoe in September, which is short (under 30k), but with a lot of altitude gain and quite technical. I have a friendly hill, which is exactly 1km in length and climbs 50m, so not a huge climb but a good stead rise. I can do repeats on this hill, going up as hard as I can, and down as hard as I can. This seems to be a core session for me at the moment and right now I’m up to 4 repeats: I’ll increase the reps gradually as the time goes on.

I am not entered for anything else apart from the Skyrace at the moment, although I will do a sprint triathlon in a few weeks, mainly because I’m enjoying swimming at the moment and think, why not! I’m enjoying feeling fit again, and trying to keep it sensible. While I’m running less, I’m actually training more as I am cycling and swimming, but I feel less broken down. The easy running is interesting for me as I will admit to finding it boring, but it is also vital to my training and health and I will learn to embrace it.

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