It is 5am Saturday morning, pitch black outside and raining (as usual this autumn). I should be going for my regular 5km run in Bushy Park shortly, but in week one of my new regime I have picked up a calf injury.
I am not off to the best start, but have come back from worse.
In 1993 I was knocked off my bike at 30mph in a World Cup Triathlon by a TV camera crew. It cracked a bone in my neck and put me out of action for a few months, I remember only being able to swim with a snorkel for weeks on end, as I could not move my neck. Actually, in hindsight, that crash really helped my swimming my as the snorkel helped me straighten up my stroke, and I was unable to do intervals I was forced to concentrate on my form…so being the eternal optimist, every cloud has a silver lining.
What are the positives this time?
It has forced me to get my indoor trainer out again and set it up and kick start my cycling.
It has forced me add in a few more swims per week…never a bad thing.
It has made me focus on my core stability, stretching and recovery to ensure I do not keep getting injured.
In fact Alex Drummond has just begun a series of stretches which should help others from following the error of my ways. After almost 40 years of running I do know better, so I must add like all good coaches, teachers and parents…do as I say not as I do. Click here to visit the Stretches for Triathletes page.
I am getting older and recovery is getting slower, so muscles tighten up more, not just me but we all must pay close attention to our stretching and recovery. With such a busy lifestyle (as we all have these days) stretching seemed the least important thing do, as it was not directly related to my performance. So if I was short of time I would drop the stretching. Does this sound like you?
My pulled calf muscle has now put back my running a few weeks and brought me back to reality.
And I am now passing on this hard learnt lesson…don’t neglect the stretching.
Some simple tips
- Always warm up with for at least 10 minutes before stretching…don’t try to stretch cold muscles
- Stretch lightly before you main session or speed work
- Be gentle, don’t push too hard and don’t force a stretch
- Before speed work only hold the stretch for about 10 seconds, after a workout hold it for about 30 seconds
- Contrary to popular belief it is better to stretch after a work out that before
Talking about work outs, I held the first track session at Eton and Windsor track last Wednesday, (we shall be there again next week same time 6:30pm). Richard Stannard seems to have picked up his running quite well and was already doing his 400s at 30min 10km pace. All he has to do is put 25 of them together at his current pace with no rest, after a 40km hard bike and his usual awesome swim and…well we all know it is easier said than done.
I shall be at the track again next week, if not running I will shouting out the times, and urging everyone on.