by Bill Wallace on March 21, 2010
Visited Zoe my physio Friday morning. All systems normal!
After another round of physio with no pain, aside from the physio’s own pressure, I was given permission to start running again.
Strict rules though:
- Just walk to begin with
- Then light pole light pole for 2k
- Ice immediately after
- Text me with how it feels
- Keep up the exercises
So, I dutifully kept to the plan (though I forgot ice each time!) but overall, took it nice and easy.
Running Again
It was good to get out again even though it was light pole to light pole. So easy! 
But good to go slow at this point.
I’m keeping up the stretching exercises which entails standing on the left (problem) leg and raising myself to stretch the achilles but also to bring the calf into play as well. To take pressure of the achilles, I assume. Anyway, I have to do these 3 times a day, 3 sets of 10. I think it has helped a lot in the recovery.
Zoe Brest is my physio (she has a Google alert every time her name comes up on the web! ) and I have to say she is great. To do the phsyio she does, allows me to text in with updates and she responds asking questions in detail about how it’s feeling etc. Fantastic!
She did the same when we were in Europe last Christmas when my daughter did her ankle in the first 2 days of a 5 week trip! Could have ruined the trip for all of us but Zoe’s advice and support made a LOT of difference. (anyway, that’s enough of a plug for her! )
HBF Asthma Bike Hike
- Bike Riders Arriving (Bloody nice day for it!)
Today was the HBF Asthma Bike Hike in Perth which was a 30km ride from Belmont race course up to Joondalup (a northern suburb for those playing at home)
8,500+ people do this and it was pretty crowded for a bit. A few accidents on the way.
- The crowd builds – and this is only one starting point …
Funny sight of the day
Our group met at a race track which has these towers for what I assume is for certain official people to watch the race from. This one had a sign that read “toilet” with an up arrow, meaning the toilets were ahead (not “up”) but that didn’t deter some who may have been caught short from trying!
- “Well, the sign says toilet!!!”
I was meant to meet up with a colleague from work but although we could see each other at the start point we couldn’t team up due to the crowds of bikes.
He took off first so my plan was to catch him pretty quick and then cycle on together.
Well, I caught him … at the 15km mark! I was worried that he had dutifully waited for me just after the start and I cycled off merrily in search of him. Anyway, we cycled the last 15km together and had a good chat along the way.
The 30k took just over 1 hour so I averaged around 30km per hour which I was pleased with.
Andrew had suggested that I try 30km/hr for 30 minutes as part of my achilles rehab. To be honest I didn’t think I could do that. Apparently I can! Thanks Andrew!
by Bill Wallace on March 17, 2010
Back to the Physio on Monday and things seem to be looking up.
The FBH and I went for a ride to the Mother-in-Law’s on Sunday which was a round trip of about 38kms. Pretty flat so that wasn’t too hard but we decided to do it on footpaths and not the road. That makes it a pretty bumpy ride.
Anyway, we made it there and back and it was good to get the legs going even if it wasn’t running.
The good thing about exercise is how good you feel after you’ve done it.
Monday was physio day as she worked the achilles again and this time there was no grimacing or real pain so things are looking up. The plan was to go to the pool to do some walking on it but work was really late Monday night.
Last night the FBH and I walked to our local for a bite. Just a steady 4km walk, no real effort. However I can feel the achilles this morning. Not painful but just conscious of it. Maybe that’s a little psychosomatic.
I will rest it again tonight or go to the pool and see how it pulls up.
Next Physio appointment is Friday and she’ll be telling me whether I can run this weekend or not. Hopefully I can.
This Sunday is the local HBF Freeway Bike Hike.
This is a 60, 30 or 10km ride along Perth’s freeway for asthma. Our company, VDM Group, is getting a group going to had off for the 30km ride. Hopefully we’ll get a good turn out and it’ll be a great way to start the day.
Later that same day I have been invited to a Polo Match. Never been to a polo game so that is going to be very interesting.
Do you yell? Cheer? Hurl abuse at the opposition?
Or is it all very sedate and courteous? A bit like tennis?
by Bill Wallace on March 13, 2010
I was lounging in bed this morning with my “corrected” coffee, when the FBH casually mentioned she was off for a walk. A walk! Yeah, right!
Thirty-odd minutes later she waltzes back in and declares that she has just run 5k.
Yes, folks she has RUN … 5k!
I had to get her to explain exactly where she had run “from” and “to” so I could come to grips that the FBH was fast catching up on my fitness level. And more than likely, in our next 10k race I would be coming in second!
Holy Batfish, Catman!!
This, of course, is not a competition (um, well, kind of …) but the FBH’s past has been one of complete abstinence from sport. Though there was a time about 20 years ago, when she hit the health club pretty hard.
Anyway, her workout is here, which to us the basically termed “to the shops and back”. She uses the Nokia SportsTracker software on her N95.
To the Shops n Back
I am duly impressed, proud and ever so slightly intimidated.
Love you, baby!
by Bill Wallace on March 13, 2010
Graphs, figures, stats … some of the more motivating aspects of my life until …
You will see from the graph comparisons below that March ain’t so good. Not only is it bereft of any exercise it looks much worse when compared to February.
February was my best month ever … over 100ks run and the plan for the Marathon was well on track.
Best month of runs
Now, due to the Achilles debacle, the runs are non existent.
Below is March so far. Note that not only is there one work out, but it was 10 days ago. Compare that to February where the biggest break was only 2 days!!!
... and the worst month ...
Sure I’ve ridden the bike and that is good cardio, but there is something about running which, well, just does it for me. Especially as the runs were getting longer.
Achilles Update
Achilles is still slightly swollen. Back to Physio on Monday morning. Can’t see em running for another week or two.
*** sigh ***
It was the best of times, it was the worst of times …
- opening line from Tale of Two Cities, Charles Dickens
by Bill Wallace on March 7, 2010
A boss of mine coined a phrase that goes:
“You can visit Pity City but you can’t move there!”
Well, my visit to Pity City is over and I’m back on level ground after my Achilles tendon news. Thanks to everyone who was “politely firm” in their comments – “listen to your physio!”
Did 102 push ups last night just to expend some energy. (not in a row – I wish!)
Today is a bike ride after doing some gardening – mulching and new plants. I like mulching. It’s a good steady level of work that has to be done in one go. The only place to dump the mulch is in the driveway. So I have to finish it otherwise I can’t get my car out of the carport.
Back to physio tomorrow for a re-check on the heel.
Not sure what will happen this week with exercise but am trying to figure out a way to ride to work (17ks) without too much time in peak hour traffic. Looking for cycle paths.
Have a great week everyone.
by Bill Wallace on March 6, 2010
Yesterday’s visit to the physio didn’t go well.
I was hoping for some exercises, some actual physio and some strapping. What I got was all that PLUS a conversation that can be summarised as:
“If you want to run the marathon in June you won’t be running this weekend!”
That means no 20km run today. Something I had positively psyched myself up for. And no 5km race tomorrow night, which was a catch up race for not running on Valentines day. 
It also put me in a bad mood at work yesterday, I’m embarrassed to admit. And some colleagues decided that Friday was the day to stir Bill up so it didn’t go well.
I think I was angry because this was no-ones fault and I couldn’t blame anyone. There was not really any option of “I should’ve known etc”. It just “was”.
So, what to do?
It’s onto the bicycle today and finding a good cycle path to do around 40 – 50kms of easy riding later this afternoon. Need to keep the cardio up.
It may also mean a visit to the pool (something I really don’t like because I really can’t swim that well!)
Back to the Physio on Monday morning for a re-strap and check up. The tendon is a bit sore today so I am not feeling the best regarding my immediate running future. Though I know I will probably be running in a couple of weeks.
Zoe Brest, Physio
I have to give kudos to Zoe Brest my physio though. She really knows her stuff and knows the right emphasis to put on her instructions so you have to do the exercises she prescribes.
Back in 1991 she was the Zimbabwe Rugby physio at the World Cup in Twickenham. She still looks after rugby players. She tells me she was the first woman ever to run on to a rugby field in a World Cup in ‘91.
Fortunately we’ve come a long way since then.
by Bill Wallace on March 5, 2010
During the last few runs I’ve noticed that my Achilles has been a tad sore. I’ve also noticed that I have been favouring my right foot as I run, as in falling slightly harder on my right than my left. I thought this was because the problem was my right foot. Perhaps this isn’t the case …
My left foot/ankle is now sore, like I’ve twisted it but it seems a little more than a twist. Even walking at work yesterday in my favourite most comfortable shoe (hand made Italian leather from Rome – Galizeo Torresi) there was annoying pain.
I have a 20km run tomorrow for the Hal Higdon Marathon Training and a 5km race on Sunday evening.
So, off to the physio this morning to see of she can work her magic.
by Bill Wallace on March 2, 2010
I mentioned in my previous post that the other day I woke up around 5:30am to find that the FBH was nowhere in sight. She had got a bee in her bonnet and had headed out for a run that ended up being a total of around 7ks with a good 5+ks of running!
She’s done it again. This morning she’s up and at ‘em and completed another 5+k run while I, in my usual professional way, slept in!
Now, she is no sloth. She has always been industrious around the house and the garden. But sport of any kind hasn’t been her thing. So to jump out of bed this early, grab the dog and drag her along as well is fantastic. (Not sure the dog agrees with me!)
She uses my old Nokia N95 and Nokia Sports Tracker to track her runs but I can feel the pull of an iPhone for her.
All of a sudden when I am registering for a race I have to go find her and see if she wants to play as well. Which she says she does. Woohoo!
by Bill Wallace on February 28, 2010
This week in Perth (Australia) has been really hot. 40+C days has meant that a run any time is going to be “warm”.
Thursday night the Queensland cohort arrived (Sister, Brother-in Law and 3 young men) so we had a great time with them but Friday morning called and so did the run. Just 5 km this time but a fairly easy run. Getting up seems relatively easy at the moment though there are always those thoughts that try and make bed for another 30 minutes seem like a good idea. It was cool enough (around 24C).
The Friday 5k Run
Saturday Morning Long Run
Saturday could have been the killer. All the excuses in the world not to run: family here, Saturday morning, lie in, relax…
But, up I got and headed out. Saturday was a “long run” of 7 miles (11.25km) for the Hal Higdon Marathon Training Program. 11km seems easy compared to the previous 14k and 16km. So I was in good spirits to do this and do it well.
Saturday Morning 12k Run
It’s funny what your mind does, though…
“Run 1k then head home.”
“Okay, run out 2ks then head home.”
“Ok, 3ks! NOW turn around.”
I got past all this shite in my head and just made sure I ran 6ks away from home so I had to run 6ks back! Easy! :)
(Am I the only one who over thinks this?)
As I said in the opening the weather has been warm and the easterly winds don’t help. Especially when you’re running straight into it. Which I did for about 4ks. Straight into it. I thought I was marking time there for a while!
Once I got to the 6k mark it was all about getting home at a good pace. And the wind was mostly behind me!
It’s interesting to note that now when I am well into my run that the last 3ks are viewed as “just 3 ks to go, I’m almost home.”
That’s a long way from “I hope I can male it to the next light pole!”
Saturday Evening Walk
And then, just to top it all off, we (FBH & I) decided to go for a walk to the shops last night which was done in 33C warmth around 7:30pm. One of those beautiful balmy nights where the moon is full, the stars are out and it really is just a great walk.
We bought an ice cream at the shops, turned around and headed home.
4km Walk Saturday Night
Latest Updates
And just as a news flash I woke up this morning to find the FBH was nowhere to be seen (this at 5:30am!) To later discover as she got back that she had just been for a 7k workout of which 5k was running herself! (I have competition! ) This is from a lady who really doesn’t have a history of sport or exercise. I am proud and amazed that she would do this. Not surprised though, as she is a very determined woman about the things she cares about.
And, I just found out that Andrew completed the 200 Squats. I haven’t even started the squats program but I can imagine how the legs must feel around the 190 mark. Great Work, Andrew (even though you are a Cats supporter! )
by Bill Wallace on February 23, 2010
Today was a 5km run. Quite easy relative to the 16km run on Saturday night. It was also a mild 16.5C this morning. Little wind, fresh … ideal!
At about 3:30am I woke up with a sore back and took some painkillers. I was in la-la land around 5:30 when I was supposed to get up and run. It was one of those “I’ll get up in a minute” mornings.
I didn’t! So what follows is my own fault …
If I had got up, run the 5ks it would have been over. And I have no excuse. My runs lately have been great. Long, slow and all completed at a good pace.
I decided I would run today, even though I missed this morning. I’ll run a little while after dinner when the heat has gone out of the day. (Perth hit around 36C today).
So, around 7:30pm I kitted up and headed out. Still quite balmy and, as I checked my iPhone weather app it was, in fact, 34C!
At 7:30pm … 34C!!! (Aww crap!)
I decided the iPhone was wrong and I would run in what was probably more like 24 – 26. Still warm but cooling down.
As I began to run and although this was only 5k, I was feeling it. But true to form, I kept running. No walking for me. I can do this. Calves sore, thighs aching, sweating like a pig (no offense to any pigs reading this!) I’ll run through any pain. It’s only 5k.
Well, I’m happy to say I completed the run (stats below) but I then checked the temperature at the end of the run and, lo and behold, 32C! I got inside and checked the PC Google temperature for Perth – 30C!
I had run 5k in what was around 32 – 33C! No wonder I was dripping. My Slowgeek Run graph is below:
Slowgeek Run Data
Nike+: 5.55k @ 33:18 = 5.59/km
Garmin: 5.04k @ 32:50 = 6.31/km
Anyway, I hope I have dramatized that enough for you 
Just glad I persevered. Of course it creates the problem that I probably won’t run first thing in the morning and I am meant to run 8k tomorrow. If I don’t do it in the morning, it’ll be in the heat of the day … again.
Might just have to bite the bullet and get up earlier!
In Other News Just to Hand …
BIG CONGRATS to Andrew who completed the 100 Push Ups Challenge yesterday. After starting the program 7 times he got there in the end. Great job! And it shows what focus and perseverance can do.
