54 + 12

Tuesday saw my 54th birthday. It’s incredibly reassuring that finally I appear to be comfortable in my skin, regardless of the fact that it’s now showing a few more lines.

My faithful running partner, Murphy the Jack Russell, had his 12th birthday yesterday. He shows no signs of slowing down, even though he is now technically older than I am. I hope that at a comparative age I’m still going as strong.

However, if yesterday’s run is anything to go by, that’s not likely! I’ve not run for a few days, struggling with what I thought was a weakness in my left quadricept femoris muscle (front thigh), a lasting gift from my pre-surgery issues. I’d hoped that the daily yoga I’ve been doing would help free it off a bit, but yesterday proved otherwise.

Since surgery I’ve been having physiotherapy, weekly at the start and now monthly, for a year and a half. The damage done by the motion of the vertebrae as they squashed nerves has been fairly significant and I’ve got an overall combination of no feeling at all, excessive sensitivity, and reactions to touch in places that aren’t being touched! It’s not a terrible thing, just a bit weird at times. Touch my lower back and I feel the touch on my backside and part way down my leg, a fact that my husband finds very amusing.

Although my physio has been focusing mostly on rebuilding my core, which to be fair was shot after I had my son by Caesarean Section and then again five years later when I had the same operation following an Ectopic Pregnancy, one of the exercises she has given me is to help the nerves supplying the quad muscle.

Being a bit of a Google Doctor, I’m really interested in learning more about the physiology of what is going on. My ‘A’ Level Biology based curiosity is wanting to understand the what and the how, rather than just accepting the situation. It helps me to get to grips with why a certain exercise is effective.

From what I can understand, unless there was far more extensive damage to the nerves, what I am experiencing is probably not just nerve damage to the femoral nerve which serves the quads, but also damage to the nerves around my core and hips. Some muscles just aren’t getting the message and so my body is asking others that it can talk to to help out and prop me up. And the nerves that are responding to the call to duty are the femoral nerves and, when my poor quads can take no more, the ones serving my glutes take up the charge.

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 Quadriceps femoris, with different muscles in different colors.
rectus femoris – blue
vastus lateralis – yellow
vastus intermedius – green
vastus medialis – red

(Taken from https://en.wikipedia.org/wiki/Quadriceps_femoris_muscle)

Yesterday I woke up wanting to run, even though it was raining. Murphy wanted to run too, judging by his extremely excited reaction when he saw me putting my running gear on! I had decided to abandon my 10k training plan. I’ve got to 4 miles. They are a slow 4 miles in comparison to what they would have been a few years back, but they are 4 miles. I recover from them quite quickly, normally, so I know I have the potential to do more. Yesterday, with this nagging leg pain in the back of my mind, I decided to go easy, do two miles and leave it at that. It was a trail 2 miles, so more demanding than if I’d gone out on the road.

I set my interval timer to one minute, meaning that I intended to run for one and walk for one. I was taking no chances, other than going out and coming back – but I didn’t have a lot of choice about that. And the rain, but it was just drizzle most of the time. In fact it was nice to run in; not too warm, not too wet and midge and clegg free.

The first half a mile was great, but mostly downhill. I kept up a steady pace, even without  the benefit of beat paced music in my ear. (The last couple of times I’ve been out have been without my phone or earbuds. I haven’t missed them to be honest.) As I approached the end of the mile I could feel the strain on that quad and knew that a couple of miles was definitely all that I was going to do.

But my OCD wouldn’t let me stop at one mile and turn round, it compelled me forward to a break in the route before it would let me go. I ran an extra wee bit to the end of the trail and stopped to give Murphy his half way treat and me a bit of a stretch. With nothing to lean against, I stood like a flamingo with one leg pulled up behind me and wobbling to keep my balance!

The mile home was sore. It’s mostly uphill, no matter which way I go. Not only, by then, was my left quad hurting, but my glutes were giving up the ghost too. I inevitably slowed down and, in the end, was mostly limping back. I made it though and did a reasonable 2.3 miles. Murphy probably did an extra half a mile, with all the running on and back that he does. Oh to be 12, even in doggy years!

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As I mentioned earlier, I’ve been doing daily yoga. The commitment actually helps me to remember to do my physio exercises which, on their own, are a bit grey-looking. A lot of what I need to do in those exercises is covered in the yoga, so I get a second bite of the cherry. I’m enjoying using an app called Daily Yoga, which is so good that I’m actually going to subscribe to it – opening up access to more exercises and more individualised content. I’ve found that even by doing the 10 Day Beginners Tour I’m already becoming more flexible. Having part of your spine welded together takes away a degree of flexibility and some things I still, even after a year, find very difficult to do. I’m having to relearn how to do some things (refer back to nerve damage), such as coming from a seated pose to a standing one, and invariably have to use a table or chair as a prop. The Daily Yoga is helping with that. Plus I should mention the ‘skip’ function? Very useful when you are told to tuck your legs to your chest and roll along the length of your spine, only to look like a fly in its death throes. Skip that, thanks!com_img.jpg

Today is the day after and, yes, I do have some residual aching but it’s okay. My leg hasn’t fallen off in the night and I will survive. A few gentle runs and plenty of yoga and physio and I will get there. Maybe it will take a little longer than I thought. The Jedburgh 10k has been put on the back burner. I just won’t be ready in time and I won’t push myself. I’ll relax and gently build up the miles, perhaps even mostly on the treadmill, and just thank my lucky stars that I can walk and run a bit!

 

Beating the Heat

I’m sorry that I’m not posting more often. I think I got out of the habit when I was unable to run (and a bit depressed about posting about not running) and it’s just difficult to get back into it. Especially as I have so much to rebuild.

It’s been so hot here recently that running has been largely out of the question, but this morning I decided to hit the trails early and get a couple of miles in. The sun had been up for hours, but it was still cool as I headed out of the door accomapnied by Murphy the Running Dog. He was happy to get out as the heat has largely stopped his walks too.

I’ve somehow managed to resurrect my old Garmin Forerunner 405 through a series of resets and battery drains. I am amazed that it’s still working! I’ve had it pretty much since I started running and the battery should be goosed by now, but it keeps resurrecting itself. The Jesus of Sports Watches!

I’m running a 45sec/15 sec split using LoLo’s 10k app. Two things to explain there: Firstly, I’m running for 45 seconds at 7 mph and then walking for 15 seconds at 12 mph. This averages out at about 11 min/mile pace on the road, a little slower on the trails. Secondly, I decided, in the middle of my second shot at the 5k app, that as I wanted to work up to 10k anyway, I might as well hop across to the 10k program now. I’m was on day 3 of this plan today, a 2 mile run. The 45/15 split means that I’m pretty much running continuously, but giving my extremely tight calves (and plantar fasciitis) a chance of getting to the end of whatever I’m doing.

In the trees the temperature was bearable, but as soon as I came through into the open I could see that both Murphy and I would struggle if I did my usual there and back route, so I decided to run around up to the castle and benefit from almost constant tree cover. Thankfully the midges were pretty scarce, so this was still a good decision. Apparently there’s a national shortage of midges because all of the puddles have dried up. I can assure you that there are still a few puddles on this running route, left behind as the sun never gets through, but the midges could be seen dancing in the sun and I just made sure my eyes and mouth were closed when I ran through them!

 

I got to two miles just past the castle and decided to just enjoy the walk back and cool down a little. My new running shoes, Asics Noosa FFs, are a little on the small size (even though I bought them in a full size bigger) – so I’ve not been wearing socks in them. Unfortunately a couple of tiny bits of grit ensured two lovely blisters today. I’m looking for a good pair of inexpensive trail shoes now! I’ve seen some Karrimore shoes at Sports Direct which will do, but didn’t want to pay the extra £4.99 postage to get them! I’m sure that our local store can order them in for free if they don’t have them in stock! I may have to invest in another pair of runners if the Asics prove to be just a bit too small.

I’m still attending Physio at the local hospital to try and help with my core strength, inflexibility and plantar fasciitis. I’ve got a shed load of exercises to do on a three times daily basis, which I sometimes manage – but often forget to do! To make up for this I’m also doing a Daily Yoga challenge, which I forgot to do yesterday – so that’s going well too. Jeesh.

I’m hoping that I’ll have got far enough through my program to run at Jedburgh in October. It’s the hardest 10k I’ve done (so hilly and windy!), but I enjoy the route and it would be nice to get back to doing something reasonably competitive. 5ks aren’t really my thing, they are too fast and I don’t enjoy them the same. (Although I do like the BUPA Winter 5k run up and round Arthur’s Seat in Edinburgh! Maybe I just like hills!) I’ve always said that 6 miles is my distance, even having run at half marathon distance and beyond.

So that’s it. I have a goal. Get myself race fit for October and see if I can beat the hills of Jedburgh again.