Well it seems like weeks since I’ve last updated here – in fact, its been months!
After getting frustrated with the lack of progress with my IT Band, I finally bit the bullet and went to see Cliff at Kings Road Clinic in Southsea for some physio. After a session of ultrasound, heat treatment and deep tissue massage, all aimed at breaking up the scar tissue, I could barely walk! But a couple of days after I could run, and run more comfortably. Then, the next couple of weeks I ran 9.2, 13.1 and 11.2 miles respectively. Considering I had been running 3 miles a week – if that – then getting into double figures again was a significant achievement. And the progress has carried on since, apart from a few quiet weeks due to work commitments. I’ve been running more comfortably, and further, and faster – all gradually. A couple of weeks ago I ran 6.8 miles for my long run, and I’ve done a couple of 5ks at 23:50ish, which considering my PB is 20:12, isn’t bad after three months injured.
I’ve been doing a lot of strengthening work to try and help out with the muscles that have allowed my IT Band to get weak – abs, hip, glutes etc. And so far it seems to be working. I do squats and planks every night, along with a few other random exercises thrown in for variety. Cliff gave me some stretches to do. I’m sure many of you will be familiar with the lying down IT Band stretch – as it says, you lie down, raise one leg up with your feet near your other knee, then cross it over your body and use your hand to apply some stretch. Doing this little and often – 3 to 4 times a day – has definitely helped to stretch my Bands.
I’m almost fit enough to start running with Pompey Joggers again – I’ll probably start with one of the slower groups and do 5 miles or so at 8-9 min/mile pace. All being well I’m getting back to fitness just in time for the Lakeside 5k series over the summer, the run leg of the Portsmouth Triathlon (doing it as a team with my dad and brother) and the Hampshire Road Race League which kicks off again in September, with the Overton 5 and Victory 5.
Early tomorrow morning I’m going over to France to take part in the Courant de la Liberte 10k in Caen, as part of the Portsmouth team in a challenge against runners from our twin city Caen, and their twin city Wurzburg in Germany. It’s my first race since early March, so I’m not sure how I’ll get on – my PB is 42:48, but I won’t get anywhere near that – I hope to run under 48:00 at least, and 45:00 would be a real achievement.