This article is the first of my monthly balance sheets. Unfortunately this month of January was disrupted by a recurring knee pain.
Indeed, during a session side split in December 28, mild pain on the outside of the left knee appeared on the end for the return of calm, I did not pay attention more than that instantly.
But last month, the pain is present at almost every meeting, sometimes slight, sometimes more intense. It often occurs after 15 to 20 minutes of racing, building up to a slow pace. It is lighter in accelerating and disappears completely from 14 km / h and running as often.
It is therefore very likely a TFL ( tendinitis fascia lata or " syndrome wiper "), as statically pain occurs with an angle of knee to 30 degrees.
I also think it is a traumatic and non-chronic tendonitis pain as manifested immediately after a final rehearsal in icy side (sidewalk) during which I had to make a big difference to avoid a passing. Upon reflection, I accumulate a lot of factors favor tendinitis (see Volodalen ):
- Shock
- Cold Weather
- Hydration somewhat neglected in recent times
- Stretching also neglected
- Small overeating at parties
- with a recovery period slightly overweight
This is my first "injury" a little serious in running since I started mid-2005, which, even if it does not prevent me to train almost normally, could s' prove incompatible with my goals ultra.
I hope the problem will set by the 6 Buc March 20, because I can not see myself running for hours with this concern. In Week 2 (10-16 January), I wanted to go ahead and I made nearly 100 km in 6 sessions, it narrowly passed the exit and long (2:15) Sunday was relatively painful on end ... It was a mistake because it was probably quite delayed healing.
I now limit myself to 4 sessions per week until the pain has not disappeared completely for a week, then to return to 5 or 6 then according to my schedule as originally planned. So I delete a session and a cool session quality.
In week 3, I am also limited to 3 sessions. For the first time since the beginning of the year, I had no pain during training: Wednesday (5 x 900m pace 5K run), and only a very slight pain in the end return to calm on Saturday (3 x 1800m 1200m speed 10K + 5K pace).
This week (week 4), I have done 4 sessions and the pain was completely absent on 2 outputs (Tuesday and Friday) and very light on the other 2 (Saturday and Sunday), the progress is real.
I noticed that the pain returned by chaining sessions (absent after 1 day of rest, slight discomfort the 2nd straight session, the slight pain 3rd). I'll apply myself for the moment, to allow healing to be done correctly:
- not bind more than 2 consecutive trips,
- limit the duration of my long trips to 1:45, although it may make a little fair to 6H Buc ,
- avoid altitude (the pain occurs more easily coast),
- limit the PPS a few straight lines on your lawn.
I also ordered the capsules of Inflaminov ( Effinov nutrition ). They contain natural ingredients that should help stop inflammation (bromelain: extracts of pineapple, turmeric, papaya extract, ...). I'm pretty skeptical, but these natural extracts can not hurt!
I took the opportunity also for controlling the energy drink Hydraminov mint taste to begin test this product during my long trips (I intend to use it during the Buc 6H). This product is healthy and seems to be both effective and easily assimilated by the feedback from users. I'll be back on my blog. If my
TFL persists, I will make a full stop after a week of semi Paris by icing and stretching specific (see this video ). I do not really want to return to the circuit physios, osthéos ... As things improve them even just be patient and careful!
the competition part, it seems that this decrease in volume, while maintaining quality 2 sessions per week (instead of three originally planned) is beneficial because the semi-stage (3'56 "/ km), 10K (3'46" / km), and even 5K (3'35 " / km) are increasingly required.
Typically, my week of 4 meetings (5H / 60 km):
- 5 x 1000m 5K pace, pace
- 1H Recycling (in cyrano), close to my pace 24H potential
- semi Allure / 10K / 5K (15 '+ 10' + 5 ') long
- Output (max 1:45) stage in cyrano 100K.
Indeed Each year, the months of December, January and February are the worst of my season, with 291.5 km in 2011, I am far better than other years I was always sick with bad back (I could never participate in 10 km from Vincennes ...). I am also much better at the same speed and level land.
I hope I can start increasing the volume in two weeks and resume the PPS output and long hilly.
competitive side, it still grated this year for 10 km from Vincennes February 6 next (this time I have taken too long to register ...), so I folded about 5 km which is consistent because I did not bad-looking as a 5K "VMA". A time between 18'00 and 18'15 "fill me, for more cons 18'30" would be a failure.
I also sent my registration for 10 km from Etampes February 20, I will set the goal after Vincennes.
Review in January 2011 amounted :
- 18 sessions (4.06 sessions per week)
- 291.5 km (9.4 km per day)
- 24H34 (47'30 "per day)
- D + : 569m
- Averages: 11.9 km / h / 74.5% FCM
- recovery pace at 54.5 km (10 to 11 km / h) 72.5 km
- to stage 1 (about 11.5 km / h)
- 92.5 km at 100K speed (12.0 mph) 13.2 km
- look at 2 (to 12.5 km / h) 10.5 km
- to speed 3 (around 13.5 km / h)
- 0 km to marathon pace (14.4 mph) 9.6 km
- to look semi (15.25 mph) 19.6 km
- to 10K pace (15.85 km / h )
- 5K pace at 19.1 km (16.75 mph)
s Note:
- The fact that I have done 2 outputs that qualitative weekly instead of 3 initially provided me zap the work of the marathon pace and strength especially sweet in general in favor of the tough resistance (distribution: 232.7 km endurance / 20.1 resistance sweet km / 38.7 km in tough resistance). It will re-equilibrate after 5K Vincennes.
- Include total of brisk walking about 0:35 by combining portions of brisk walking on most long trips and recovery (5 X 45 "per hour). I begin to incorporate walking fairly natural. The cyrano well lets limit fatigue and hydration quietly while losing a minimum average speed.
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