Debra Bourne


Latest posts by Debra Bourne

1 to 10 of 2,338

Metatarsal fracture recovery exercises

Posted: Yesterday at 22:38

Or back stroke with a pull buoy...

Is it a stress fracture, x-ray doesn't show anything?

Posted: Yesterday at 20:38

I found volunteering at my local parkrun to be a lot better than sitting around feeling frustrated because I couldn't run...

Is it a stress fracture, x-ray doesn't show anything?

Posted: Yesterday at 17:39

Stress fracture or stress reaction often does NOT show up on x-ray, particularly initially. The very sharp pain would fit with a stress fracture. The good news is that if you REST it, really rest it, for about six weeks it should heal (I was advised to wear a shoe with a rigid sole). The bad thing is that if it's actually something else, it might not heal with rest (rest sorted my stress fracture back in 2011 but not the extensor tendonitis I'd developed at the same time - that needed physio).

As for re-starting, yes, you need to start with small distances/short times and work up again. But I worked up from restarting end of May to half-marathon by October and 50K by the following January. Good luck!

wannabe ultra runner?

Posted: Yesterday at 13:46

carterusm: Yes, I know - all my fault! But I think you'll enjoy it. For eating, try slowing down on your long slow runs - then there should be enough blood supply remaining going to your gut for digestion. Other than that, it's just practice and finding out what works for you. Gels may be fine for 50K but most people seem to want solid food for the longer distances.

As for me, well, I tore my posterior tibial tendon in a stupid cycling accident end of September, so my plans for this year (Pilgrims 2-day, London Marathon, Comrades, possibly Ridgeway 85) are toast. After a six month enforced rest, I have so far worked back up to doing a hilly parkrun in just under 29 minutes! So, rather a long way to go to get back to ultras, and that's assuming the tendon (permanently damaged, I've been told) holds out.

wannabe ultra runner?

Posted: 15/04/2014 at 12:10

Hi Carterusm. I used a combination of http://www.runforthetoad.com/trainingprogram.html ( it's in km so I had to convert to miles - I could try to dig the converted version out for you if you want) and http://www.trailrunevents.com/ul/schedule-50k.asp for my first 50K and found them useful. I rather like that the two schedules are rather different from each other; it shows there's no single correct way to train. Worked for me.

Agree that lots of time spent on ascents and descents would be a good idea before a hilly 50K.

Foot injury

Posted: 15/04/2014 at 12:03

KAKS: Sympathies. The good news is that yes, it takes about six weeks to heal, but then it should be fine (unlike tendon problems). Yes, being unable to get out and run is frustrating, but really, six weeks off is not too bad (says she from the perspective of having just had six MONTHS off with a tendon injury). Do what cross-training you can, and build up again gradually once you're running.

Foot injury

Posted: 13/04/2014 at 16:54

Really simple suggestion to start with: loosen your shoe laces. (If you can run barefoot see if it doesn't hurt when not wearing shoes.) It may simply be a pressure point from the laces and loosening them, or making a donut-shaped pad you can stick onto your foot under the laces (hole over the point where pressure is causing pain) is all you need. However, alternative possible problems include stress fracture (which would fit with being almost non-weight-bearing and extensor tendonitis, so if you eliminate pressure point as a possible cause, you may need to go ask a physio.

Gels

Posted: 10/04/2014 at 13:30

Kendal mint cake - it's just sugar, glucose and peppermint oil, so nothing for the gut to object to! Also like cougies says - jelly beans etc. I'm vegetarian so a bit limited in range of sweets I can use, but I find Green Ear Percy Pigs (M&S) are good, and jelly beans.

Sciatic nerve pain

Posted: 09/04/2014 at 14:52

Rest, physio if you can get it and the tennis ball to try to relax your pirifirmis muscle (if that's what's causing it). Good luck.

wannabe ultra runner?

Posted: 06/04/2014 at 12:46

tricialitt - well done, particularly in pacing to still be able to run towards the end.

1 to 10 of 2,338

Discussions started by Debra Bourne

Loss of padding - Salomon 10+3 vest backpack

Any ideas how to make it effective again? 
Replies: 0    Views: 256
Last Post: 20/08/2013 at 19:58

Bandaging to support posterior tibial

Aiming to minimise further strain during race 
Replies: 13    Views: 779
Last Post: 06/02/2013 at 12:38

Calf cramp - when NOT running

usually when I've been sitting down 
Replies: 10    Views: 1213
Last Post: 12/09/2012 at 17:24

Backpack washing advice please

For my Salomon 10+3 wings vest backpack 
Replies: 2    Views: 905
Last Post: 07/08/2012 at 09:42

Trail running shoes for small wide feet?

For 50-mile ultra 
Replies: 8    Views: 1142
Last Post: 31/05/2012 at 17:52

Raidlight backpack - water bottle-elbow collision

Any solution? 
Replies: 13    Views: 1455
Last Post: 31/05/2012 at 23:41

Garmin upload problem

ANT agent has loaded from 410xt but upload failed - how do I get the data? 
Replies: 1    Views: 1352
Last Post: 04/03/2012 at 17:53

Speeding up from 50K to marathon

How do I get faster again in nine weeks? 
Replies: 4    Views: 979
Last Post: 26/01/2012 at 14:06

Up the long run or increase the next-day run?

Which have people found better? 
Replies: 30    Views: 2611
Last Post: 18/12/2012 at 23:06

Talkback: Weekday Winners: The Winners!

Well i just looked at the listing of winners for the first time and I'm gobsmacked because I seem to have won a pair of running shoes - but ... 
Replies: 34    Views: 2507
Last Post: 30/11/2011 at 10:19

Top of foot pain - any suggestions?

Not stress fracture - further up the foot and up the lower calf 
Replies: 0    Views: 1304
Last Post: 31/03/2011 at 20:30

Physio in Beckenham/Bromley/West Wickham/Croydon?

First run after 5 weeks off and side of foot pain returns 
Replies: 7    Views: 3133
Last Post: 25/03/2011 at 18:38

Metatarsal stress fracture recovery

Recovery recommendations please for asap but not too soon... 
Replies: 9    Views: 6850
Last Post: 15/06/2012 at 19:07

Increasing speed, forefoot/minimalist shoes

Replies: 20    Views: 3848
Last Post: 07/02/2011 at 22:13

Hill training

Replies: 4    Views: 2034
Last Post: 01/02/2011 at 18:23
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