Run OZgolf Run

[goughy]

You're getting old AP, but trying to move like a young'en.... You need to live a more sedentary life and take up an easier more relaxing sport! Have you considered golf??

[Benje]

check item 2 on this list of common running injuries (achilles). I've used this as a go-to list over the last few years (although it didn't prevent a cracked neck of femur stress fracture in my last marathon). Some simple tips there.

https://www.runnersworld.com/health/...ody-breakdowns

[AndyP]

check item 2 on this list of common running injuries (achilles). I've used this as a go-to list over the last few years (although it didn't prevent a cracked neck of femur stress fracture in my last marathon). Some simple tips there.

https://www.runnersworld.com/health/...ody-breakdowns

I've got #6 and maybe #2. Yay me!

[Benje]

#6 - ITB I think. Got a foam roller? It's painful, but helps.

[AndyP]

I've been dealing with it a while, and I've never found the foam roller that helpful. I'm sick of glute exercises though.

[Benje]

The two worst issues I had weren't on this list. I've had niggles from most, but none were terrible

2014 - Piriformis. Really tight glutes resulting in sciatic like leg pain. A musce in the glute shortening ending in excruciating pain. Difficult to diagnose, but impossible to forget. There are stretches that can be done (google piriformis).

2016 - stress fracture of the femur neck, probably from ramping up my weekly distance too quickly coupled with some low bone density. Surgery followed by over a year of recovery. It can happen to marathon trainers, and to young army recruits undertaking pack drill (long distance walking with a heavy pack), overloading a bone before it can recover.

Ice/cold water, compression, elevation, stretching, rest/sleep, nutrition, hydration and good shoes all become your friends when training.

[goughy]

Cool list. I've got/had 1, 1, 3, 4, 5, 7

Andy, that tour de tri you came saw me at, there was a guy there with serious #6, man he ran funny with such a grimace on his face. He struggled to get it sorted. I've technically had "issues" with mine but was never painful. I've had two different stretches for it - one seemed like you needed to have insane balance and contortionist skills. The other was much much simpler.

[AndyP]

I'm not listing my run of recent injuries in the last few years because it will get me down.

What's your running history, Benje? I started this thread 10 years ago, not long after I started getting serious about it. Since then I've focused on distances across the whole range from 5k through to a few trail runs over 50k. I've even done some shorter track stuff too, particularly 3000m and 5000m, but tried anything from 100m up since I was at those meets anyway. The best result from all that is probably a 17:55 for 5k, and I have a dream of a sub-3 hour marathon, which is achievable, if my body ever lets me get some momentum going again.

[goughy]

I didn't know you'd broken 18 for 5k. Fast ****er!

[AndyP]

I didn't know you'd broken 18 for 5k. Fast ****er!

2012 is a long time ago.
https://www.strava.com/activities/154149080

[goughy]

Yeah, I know . Not trying to make you feel worse. I do understand your frustration.

[Toolish]

My goal used to be a sub 20 5km, currently would be happy to break 26 and would be unable to run for a week after!

[AndyP]

I ran 20:49 in Adelaide a couple of weeks ago, but that is where I first felt this Achilles niggle, and have only ran once since. I'm managing to play a couple of hours tennis with strapping though.

[Yossarian]

Running is so good for you.

[AndyP]

The majority of my injuries have not been caused directly by running.

[goughy]

Most of mine were, or were a result of being involved in running. Except the one that benched me.

[LarryLong]

Sub 18 for 5k is impressive! I used to run 6k (around the lake in Ballarat is 6k, so that's the standard distance where I grew up) in just under 24 minutes a long time ago, but I couldn't get near that now. I followed a runner mate on strava the other day and now I have to look at daily reports of him doing 8km runs at 3:30 pace for fun. The good thing is that it has cured me of any thoughts of trying to improve.

[Benje]

AndyP

since you asked .....

I have had a pacemaker since 2004,so my cardio output is perhaps 80% of what I might hope for at 58 years old.

My marathon aim was to break 5 hours - I've been close but will never get there (run my last I expect).

I ran London in April 2013, Gold Coast in July 2014 (piriformis a month out) and Paris in 2016 (cracked femur neck diagnosed subsequent to the run).
Prior to that, I started to do lots of half-marathons, starting at Noosa in 2009, but including Melbourne 2012, and a lot around Adelaide. Three 30 km runs down the Torrens to Henley Beach in Adelaide.
Marathon training could involve a 4 hour training run - its a long time to run! Slow but as fast as I can go.

My first City to Bay was 2004, about 8 weeks before the pacemaker. Ran 63 minutes for 12 km. A year or so later with good training, I could manage 72 minutes. I managed about 75 minutes a decade later when preparing for Paris.

I'd never broken a bone before the cracked femur neck in 2016, with low bone density subsequently diagnosed.
I've worked on core strength and back strength as well as returning to regular, shorter running in recent months.

[AndyP]

Great work running with a pacemaker. I'm jealous of those overseas marathons; I've got Brisbane, Gold Coast, and Toowoomba to my name.

I had a few runs along the Torrens when I was in Adelaide a few weeks. It was a nice spot to run without road crossings.

[goughy]

Toowoomba mara, why would you wanna look any further! I'll never do one.

[Benje]

I've done 30 km runs and 35 km runs (well, 25 km run followed by a mixed movement) along the Torrens. Athelstone is just below the foothills, 30 km down the pedestrian/bike path to Henley Beach. Generally though, they are 10 km runs.

Most of my runs are along the Torrens - cooler in summer, less wind, no traffic, smooth path. Just a few cyclists. Plenty of water taps, an occasional loo (if necessary on a long run).

PS Paris cost about 80 euro's. On-line registration. 56,000 marathoners!

[goughy]

It's probably no consolation AP, but I've seen guys on transitions who have literally taken years of backing off and letting something significant recover (knees etc) but have come back from it.

I know you've had some significant enough setbacks; have you come back too hard too quickly, even though it feels like it's been a lifetime?

[AndyP]

I haven't come back hard. The majority of my runs are under 10k and without speed, with the exception of some parkruns.

[LeftyHoges]

First run back after tearing ankle ligaments 14 weeks ago!!!

Fair amount of pain during, and even more now. Starting to think something may not be right....

[AndyP]

It took ages to comeback from a broken ankle, which essentially means torn ligaments too. When I did comeback, the running style was definitely out of whack and compensating. I think I ended up giving it a bit longer until the strength was back in the muscles.

Maybe some walks and walk/jogs to build up are in order.