Worlds no more
Running wise, 2011 has been a really tough year for me and it is has been made worse by a nagging injury that has forced me to pull out of the World Champs. The actual injury isn't just one thing, it's a bunch of different problems contributing to pain running through my back, glute and down my hamstring. I originally started feeling the pain 3 weeks before this year's London Marathon and I though that taking a break would clear it up but it was still there when I started back. We have been treating it as much as possible over the last 4 months so that I wouldn't have to worry about it come the World Champs but after returning to Flagstaff on Friday, it got worse and I had to make the call. My training over the last 4 weeks had been really good but tough. The workout days were really long and I really enjoyed getting back to pure marathon workouts. The only problem was that I would get through the hard days and then in the two easy/recovery days in between, I would be really sore and tight. Everything I was doing on those days was aimed at getting me to the next hard day in as little pain as possible. The easy days were the tough days. I had to be really careful whilst training in Houston with the high heat and humidity as it was more likely that I would get dehydrated whilst training in those conditions but I was very diligent about making sure I was getting enough fluids everyday as that could really make my leg worse if I didn't. In the end it was an easy run back in Flagstaff that forced me to pull out. I was just going for and 60 minutes and it was painful the whole way. Towards the end of the run, the pain escalated and I knew I had to stop. It was only because it was the World Champs that I kept on pushing through the pain and continued to train. It has been really tough mentally going through the ups and downs of having great hard days and bad easy days so now I can concentrate on resting the area and getting a lot of treatment to make sure it doesn't affect me anymore. I have been spending a lot of time in Julie's Physiotherapy clinic getting diagnoses from her co-workers and different specialists to find out the exact problem.
The Injury - Looking back on my training it first appeared after the NYC Half Marathon and it just seemed to get a little worse but nothing that would stop me running. The week of the London Marathon it got a little worse but after some very deep massage on my glutes and a taper week, I couldn't feel it for the race. I took 2 weeks very easy (10 miles and then 30 miles the next week) after London but it hadn't gone away and ever since then it has been a nagging pain that we have been trying to get rid of with physio, massage, ART and acupuncture. It was almost completely gone 4 weeks ago and I thought I was in the clear but then it flared up and got worse. Training for 3 weeks in Houston was tough as I was trying to acclimatise for Daegu with some very long workouts in the heat and humidity but I was away from my support team so I was only getting massage once a week and everyday was up and down with pain. Now that I have pulled out of the Champs I am taking 2 weeks off and will be rehabbing everyday to get back to a normal state. Turns out there are a few things going on. I have been getting hamstring pain but luckily there is no damage there, its just coming from my sciatic nerve that is being impinged by my piriformis. There is a bunch of muscle damage in my glutes that is affecting the nerve and shooting the pain into my leg. My lower back is also "gummed up" (not sure what that means but that is what the ART specialist described it as). We have a good rehab routine set up to try and get me pain free again and then I have to start a new strengthening program as there is a big difference in strength levels from my right to left sides.
Now What? - I have to really see how my leg repairs and then see from there. I would like to run a winter marathon and then London again so I have 2 shots at qualifying for the Olympics. I got some good and honest emails from my agent and old coach which outlined their concerns for me and the way my running has been going this year. I am very disappointed with the way things have gone so far this year so I will discuss with Greg a new plan, what changes I think should be made and how to become the athlete I know I can be. I will be coming back to the UK in 6 weeks for the Great Edinburgh and Yorkshire Runs if I am completely healthy again. Taking time off running always really helps me to get fired up and excited to get back into training and after only a few days off I am already anxious to get back at it and working towards reaching my goals. Hopefully this set back will only make me stronger and a better and a more complete athlete. I know I won't lose too much fitness in this break and I am really strong from this last cycle of training so hopefully I can take advantage of that and build on it for the rest of the year.
Thanks for all the support that I have gotten from everyone. It means a lot to me and it has helped to keep me motivated and looking on the bright side of things.
Cheers
@LemonRuns
Comments On "Worlds no more"
Fukuoka
Thanks for the clarification Andrew....
Old Scottie Posted on December 4th, 2011On the one hand I am sorry that this happened and hope you can recover very quickly with an easy regeneration spell in the next few weeks...
On the other, I hope that you are able to step back far enough to get some perspective on your training, preparation and racing over the last couple of seasons and recognise what, if anything, needs to change....
Old Scottie
It was an injury problem. I had been dealing with some hamstring issues over the last few weeks and it started to hurt at 15km. I managed to keep going until 30km but after that it got really bad. I just dragged myself to the finish after that. I'll write about it once I get back home.
Lemon Posted on December 4th, 2011Fukuoka
What happened...?
Old Scottie Posted on December 4th, 2011Looks like the last 12K was tough...and that the writing was on the wall from 25K...
Surely you can't go on like this Andrew....
What next...?
Thanks D. Things have been picking up well and am now in my last 2 weeks before the marathon so i'm looking forward to getting out and competing again. Scot's run in Berlin was a great motivator so hopefully that will just help me to improve my performances.
Lemon Posted on November 21st, 2011Hi Andrew, Been following your performance after your appearance on Marathon Talk. I am sure you must be heartened by your Great South Run performance. Good Luck for your Olympic qualifiers. Trust that you are now over the injury and your preparation is back on track. Am sure Scott Overall's performance (and he was behind you in Portsmouth!) must be heartening too
D Posted on November 21st, 2011Cheers Bono, good to hear from you. The races back home were testers to see if my body remained in good shape and if I would have any flare ups of the injury and all is well. 100% healthy and training really well now. It was frustrating but i'm definitely much happier now that it's behind me now. Good luck with your running!
Lemon Posted on October 21st, 2011Hi Andrew,
Adam Reed (AKA Bono from Madras College) Posted on October 18th, 2011Sorry to hear about your injury woes. However, you look to be getting back on track (going on your Edinburgh and Yorkshire performances). I had similar pelvic problems to you, with the addition of IT band syndrome. Has to be one of the most frustrating injuries you can have. The injury problems I developed eventually subsided, after designing my own rehab programme based on the knowledge I gained while working as a sports scientist at Hearts Football Club. Great to see you have developed into a successful international athlete. Keep up the good work!
Hear you are doing Fukuoka which initially I thought was a bit of a daft move given it's so close...I suppose though that on reflection, if you don't get a sub 2:12 there then that leaves you with plenty of time to get the specific work in for the 'chase...
Old Scottie Posted on October 8th, 2011Old Scottie
Edinburgh 10K
Pleased with 30 mins?....or not??
Old Scottie Posted on October 2nd, 2011This is not an easy course and prob worth about a minute on something flat....
However I would suspect that you would have been looking for something faster all being well...
You are in a bit of a catch 22 currently...looking to do another marathon cycle to get a sub 2:12 but really needing to spend some time beforehand doing what it takes to get back into sub 28 shape....
Look at Scott Overall who was in reasonable (but not great) 5k shape early season before deciding to do the 1/2m which propelled him to consider Berlin....
Beppu is now 15 weeks away...don't know if there is anything decent after that to get a time in...
In your shoes, if I were doing Beppu I would spend 1/2 the time getting 10K pace back on song together with leg strength (hills etc)...then have a shortened M build that focuses on extending speed into M pace with very specific paced long M tempo runs...and cut back on excessive miles making sure you are recovered well enough to do the M pace runs really fast...
Either that...or go for a steeple berth in London....
Best
Old Scottie
Well, look out...you'll be running against my daughter in Edinburgh ;)
Old Scottie Posted on September 25th, 2011Personally I don't think you would need a long marathon build up as your general endurance is probably still pretty much Ok....however I would eschew the big mileage and make sure you are doing 2 x high quality very specific marathon sessions per week and cut out any short fast reps and even 10K pace sessions...You need to get that endurance of yours honed so much that the last 10K is really strong...
Be sure and post which M you have chosen...
ATB
Old Scottie
We're still trying to decide that. There are a few options. Fukuoka is 10 weeks away, Xiamen is 12 weeks and then Beppu is 16 weeks. My injury has completely healed up and I will be heading back to Scotland next week to run Great Edinburgh so we are planning on deciding after that.
Lemon Posted on September 25th, 2011Sub 2:12
Well Andrew, it's now pretty clear with Scott Overall's sub 2:11 and Dave Webb's top 20 finish in WC that you are going to have to crack 2:12 to get selected for the Olympics....
Old Scottie Posted on September 25th, 2011There's not a lot of big opportunities to get that time before next years VLM (which in my view is too close to Olympics for recovery)...so...what are your options as you see them??
Old Scottie
Get Well Soon
As a fellow Scot as I was looking forward to cheering you on in Korea. 2011 hasn´t be a great year running wise for me and as a mid-packer it´s been really fustrating, so heavens knows what it must be like for an Elite like you. Rest up, take it easy over the winter (if you can!) and I´m sure you´ll bounce back stronger in the spring.
Brian Posted on September 8th, 2011Old Scottie - Thanks for that information, I hadn't seen that. My coach and I will be discussing what changes need to be made as I know what has worked for me in the past and what I need to work on. Hopefully the injury will subside soon (no muscle pain any more, just nerve issues) and I can get back to some good running.
Lemon Posted on September 8th, 2011CHeck out Abel Kirui's training to see how to do it...
Old Scottie Posted on September 6th, 2011http://www.letsrun.com/forum/flat_read.php?thread=4213844&page=1
Scroll 1/2 way down....
Injury
Andrew,
Master mara Ploda Posted on September 4th, 2011Yep, that injury will be in and around your Glute. had a similar thing. Don't be in a Glute sedentary position for long periods (I.E. driving) carry a tennis ball (you can get different sizes) around with with constantly, use it to regularly massage the Glute against a wall, chair, anywhere. Yep I've even do it at work. Good luck.
Good blog Andrew.....Sorry to hear you had pull out, I like many other people were looking forward to you having a real go at the world champ's. Not so much winning but putting in a solid performance with a pleasing time for yourself.
Marty Posted on September 4th, 2011I guess you probably new the closer it got to the worlds that if the niggles hadn't disappeared then it was curtains. Good decision not to compete as it would have done more harm than good, both mentally and physically. Personally I wouldn't worry too much about the fitness levels but to rid yourself of injury. Your fitness level can be sorted much easier than injuries. I believe if you sort out the injuries your fitness will come good as the buzz from running pain free will spur you on anyway. Hope the treatments and the knowledge of not having to rush back from injury pays dividends for you.
Btw, watched the marathon today and apparently that was Kiruis' first marathon of 2011. May be not running too many races can pay handsome rewards. Fantastic run!!
I hope you are getting in some decent strength work and not some of the mickey-mouse stuff some distance runners do...Although counter-intuitive, short steep hills, 60-80m with long recoveries x2 per week are as good as squats in a gym but more dynamic and paradoxically less likely to get you injured...you are way over-cooked with endurance, have lost stride length and pelvic strength, esp glutes and hamstrings and need to spend a few decent weeks getting this right with easy runs to supplement...
Old Scottie Posted on September 2nd, 2011Thats the plan Don. There is no rush right now so just easing back into it. This year really has been tough with injuries but i'm ready to put it behind me and get on with some good running. I'll see you in about a month from now! I hope the shoes are working out for you.
Lemon Posted on September 2nd, 2011training
I know it isn't easy to cope with injury, but I would say you have sufficient strength to stop having any hard days for a while and just have easy days and maybe a bit of cross training. A couple of short races with no pressure might help, but you can omit them, and ease right back for a couple of weeks before an autumn marathon. Every time you get right back into it, the injury seems to flare up. Athletics history is full of people who thought their injury would prevent them running (me included) but with careful easy stuff and no speedwork they made it.
Don Macgregor Posted on September 1st, 2011