alehouse


Latest posts by alehouse

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Saturday 30th August 2014

Posted: Yesterday at 17:43

Sounds like a good day, OH!

RFJ: hope you enjoyed The Cottage. Did you parkrun first?

Saturday 30th August 2014

Posted: Yesterday at 11:49

Dustin: everybody knows these lyrics, and have sung the title/first line at some point! Lines 2 and 3 today! Sounds a good session at the track!

Saturday 30th August 2014

Posted: Yesterday at 11:47

Morning again!

What: an extremely wet 7.3k, which was less than hoped for
Why: extremely wet, plus legs still a little battered from Wednesday's excursion. But hey, not long ago I would have been pleased with 7k. Onwards and upwards.

Mrs Noel: just wondering if you are quite local to me!

Saturday 30th August 2014

Posted: Yesterday at 08:43

Rain here LMH!

Saturday 30th August 2014

Posted: Yesterday at 08:37

Morning!

Lyrics are: Come hold me tight, Kiss me my darling

What: off for a run...surprised to see no thread...just time to post one. Will see how far my legs take me
Why: they still feel jaded from Wednesday

Post Achilles Strain Training

Posted: 29/08/2014 at 21:51

Must look at my mag, Scott! Not sure that RICE works for Achilles though due to the poor blood supply, which is why the Achilles is so difficult to treat.
I note that RICE is now superceded by POLICE: Pressure, Off Load, Ice , Compression and Elevation!

Post Achilles Strain Training

Posted: 29/08/2014 at 21:41

Missed the other link off I think:

http://www.theglobeandmail.com/life/health-and-fitness/sore-achilles-things-have-to-get-worse-in-order-to-get-better/article551003/

I would agree with ankle mobility, and the other thing that hasn't been mentioned is to cut off the heel tabs on your trainers: drastic and upsetting when you have a new pair in front of you, but it is the way to go!

Post Achilles Strain Training

Posted: 29/08/2014 at 17:39

I wrote this for someone else recently:

Re your Achilles, I wouldn’t want you to end up where I ended up, i.e. having an op! So here follows some advice that I wrote for a few others! I hope that the docs on here approve of it!

The Achilles gets little blood supply, so heat, ice, anti-inflammatory gel etc are likely to have little impact. There may, however, be a benefit to the calf (see below).

The general advice now seems NOT to run on grass unless it is quite firm: the ankle/calf/Achilles have to do more work on grass.  Ideally you should run on shale/cinders/gravel, apparently, and road is better than soft grass. Usually with an Achilles problem there is an underlying problem, particularly the calf not being strong enough. Post Achilles op I learned all sorts of things that might have avoided the knife. The two key exercises that seem to work are:

1.       Get a small sponge ball (the stress ball type) and squeeze it between your ankle bones. Then raise upon tip toes, bend knees and go down into a squat position (still on tip toes), up again to full stretch, and then down. That is one rep! To help balance look straight ahead and focus on a point (I used to look at the kitchen clock...until I knocked the wall down!).

2.       Alfredson’s protocol:  unusually there was a good article about this in RW! The key point of this exercise (google and you will find you-tube clips) is that it is supposed to hurt! If it doesn’t then you should add weights. Also you need to do 15 on each leg three times a day: 180 reps! Perhaps that’s where I go wrong with my weak lower legs!

 

http://www.runnersworld.com/stretching/eccentric-calf-strengthening-achilles-tendinopathy-five-years-later

And look at:

Friday 29th August

Posted: 29/08/2014 at 11:50

Morning again!

What: 6k/36 mins, mainly off road. Rather blustery.
Why: trying to get the legs moving. It was a struggle at first!

That's a lot of riding today Wabogeek!

OH: enjoy!

The Middle Ground

Posted: 29/08/2014 at 10:10
Mr.V: with two longish/tough races I would have a very gentle week! I wouldn't do a session on Wednesday but might do an unstructured fartlek. A lot depends how you feel recovery wise after the 10.

Hope all injured are recovering!

Managing a reasonable block of training (famous last words! ) although it is all slow, deliberately. About 50k a week for the last few weeks, which is a fair amount for me these days.
1 to 10 of 4,878

Discussions started by alehouse

Saturday 30th August 2014

Come hold me tight Kiss me my darling 
Replies: 11    Views: 178
Last Post: Yesterday at 22:07

Saturday 16th August 2014

I have a favourite brother 
Replies: 14    Views: 282
Last Post: 16/08/2014 at 18:44

THursday 14th August 2014

Stuck inside these four walls 
Replies: 26    Views: 459
Last Post: 14/08/2014 at 23:05

Sunday 2nd August 2014

when will we see your like again 
Replies: 20    Views: 572
Last Post: 04/08/2014 at 03:07

Thursday 24th July 2014

For it's goin' 'roon an' ' roon 
Replies: 17    Views: 345
Last Post: 24/07/2014 at 22:15

Monday 21st July 2014

it might seem crazy what I'm about to say 
Replies: 17    Views: 384
Last Post: 21/07/2014 at 20:24

Sunday 6th July 2014

When it's Spring again... 
Replies: 11    Views: 264
Last Post: 06/07/2014 at 21:11

Monday 30th June 2014

When you're weary, feelin' small 
Replies: 25    Views: 382
Last Post: 30/06/2014 at 22:34

Sunday 29th June 2014

I could be a millionaire if I had the money 
Replies: 18    Views: 285
Last Post: 29/06/2014 at 22:05

Sunday June 15th 2014

Just a small town girl 
Replies: 19    Views: 311
Last Post: 15/06/2014 at 22:35

Sunday June 1st 2014

It is the night, My body's weak, I'm on the run... 
Replies: 19    Views: 401
Last Post: 01/06/2014 at 21:54

Thursday 15th May 2014

A boy is born in hard time Mississippi 
Replies: 21    Views: 392
Last Post: 15/05/2014 at 22:09

Wednesday 1st April 2014

Some people call me the space cowboy 
Replies: 32    Views: 530
Last Post: 01/04/2014 at 23:03

Wednesday 19th March 2013

Beams are going to blind me 
Replies: 21    Views: 533
Last Post: 19/03/2014 at 23:05

Thursday 13th February 2014

Every night and every day now 
Replies: 15    Views: 289
Last Post: 13/02/2014 at 22:45
1 to 15 of 247 threads