Debra Bourne

Latest posts by Debra Bourne

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Compensatory movements lingering post-injury

Posted: 15/08/2016 at 22:29

Go to a physiotherapist, get a proper assessment and a decent set of exercises to do based on that assessment, then do them!

Lots cheaper and better to do it now, before you get a serious problem due to the compensation, rather than wait until it leads to a stress fracture or other serious injury (speaking from experience...).

Pain in calves

Posted: 15/08/2016 at 14:14

Self-massage those calves. Get a bit of oil (coconut oil for cooking will do, also baby oil - anything that smells okay to you!) and massage your calves, using both hands on each calf and making sure to get both parts of gastrocnemium (the larger, outer calf muscles) and soleus (smaller and deeper, a bit lower, in the centre of the back of your calf. Massage at least twice a day. Go back to using your old shoes. If you haven't taken several days off running, do that. Note that it's better to rest now, sort the calves out, possibly get behind on your training and use a run-walk strategy if necessary for the half marathon than to try to push on now, cripple yourself, and not be able to run in October at all. Good luck!

Comrades 2017

Posted: 12/08/2016 at 18:15

marty:thanks. Yes, I've done Beachy Head before (that WIND!)  and enjoye it. I'm just trying to decide whether working up form my present level (9-mile LSR last weekend) to that in under three months is vaguely sensible after a stress fracture. Should probably be okay if I don't try to race Beachy.

Re. a 50-miler prior to Comrades, it depends: in 2013 I set myself the challenge of five 50-milers and ran Thames Trot, SDW 50, NDW 50, Lakeland 50 and Ladybower 50... I've been wondering about tackling both Comrades and Lakeland 50 next year, if I can get a place for Lakeland 50, and I would certainly have been doing SDW50 if it didn't clash with a work event - apart form being trail rather than road it's similar terrain and I hope to do lots of training along SDW once I get my mileage up.

Comrades 2017

Posted: 11/08/2016 at 19:42

Hi Matt, Welcome! Pretty much any official marathon or ultra should be fine. I did the Saxons, Vikings and Normans Dymchurch Marathon and that was accepted. Ensurance life events tend to be over rather than under stated distance- at least, that's my experience from the Sussex Coastal Trail series earlier this year.

Regarding hotels, it depends on the hotel. Rooms in the Hilton get pricy, while e.g. Belaire Suites (on the coast, very comfortable) stays much more reasonable - book through e.g. and you can cancel any time to three days before without penalty, so if a better offer comes up you can always switch. Now if you wanted to book a hotel in Pietermaritzburg... you're probably a couple of months too late!

wannabe ultra runner?

Posted: 11/08/2016 at 13:34

Booktrunk: how did the local 24-hour race go? Hope you had a good time.

LNandB: Correct; I didn't get to run Comrades. However, I did go to South Africa and I finally posted my non-run report (

I'm also back running again now, finally, including a great nine-mile woodland trail run last Sunday (another blog post!).

Considering whether to enter Beachy Head Marathon and jog round it for fun, or whether that's too short a time to sensibly return to that length of run.

Will: everyone is different and no training plan is set in stone. However, I find it's worth looking at some plans to see the kind of volumes of running that would be appropriate. For example if you look at for a 50K (31 mile) race they suggest reaching 56 miles a week including a couple of weekends of a 26-mile run followed by a 10-mile run. For their 50-mile schedule, it's 26/12 and 62 miles for the week. I sort-of followed these for my first ultras and found them helpful. But I also made use of some other 50K plans that looked quite a bit different e.g. (sorry, it's in km not miles).


Comrades 2017

Posted: 10/08/2016 at 17:43

ZO; SDW50? Early April - I want to do it but have to go to a conference for work that weekend instead. Frustrating.

In other news... I'm running again! I've finally blogged about not-running Comrades - my not-race report is at - also another blog post about getting back to running.

Wondering how not-sensible it would be to aim for Beachy Head Marathon at the end of October (for fun, not for a Comrades qualifier)... And then I guess I'll be looking for a nice little (low key) marathon in January again, or possibly earlier.

Posterior tibial tendinitis and sinus tarsitis

Posted: 19/07/2016 at 08:21

Linsmc, if it IS PTT, you need support under the arch so that tendon doesn't have to work all the time (it's involved in maintaining the arch of the foot, all the time). I've ended up using half-length Scholl orthotics, just to give some support (when I'm not running barefoot or in Five Fingers). Those or some sort of little cushion under the arch might help for the moment. Good luck.

Posterior tibial tendinitis and sinus tarsitis

Posted: 03/07/2016 at 18:23

The brace was pretty restrictive - rigid supports on both sides, plus the cushion underneath. I had to wear shoes a size or more too big (two or three sizes at first while the ankle was swollen) and I was only walking e.g. round the house or while volunteering at my parkrun. I certainly wasn't able to run with it on. And it was painful, because my nervous system translates constant pressure on my ankle bones into pain (and the rigid tube to the air cushion went straight over the injured and tender tendon) - so I spent as much time as possible sitting, with the brace OFF!

Good luck for a proper diagnosis soon.

Posterior tibial tendinitis and sinus tarsitis

Posted: 01/07/2016 at 22:40

I tore my posterior tibial tendon end September 2013 (in a cycling accident, when it was improving after I'd nursed it through five 50-milers). I ended up in a PTT brace (with an inflated cushion under the foot to totally rest the tendon) for five months (three would probably have been enough). Then I had to return to running very carefully and gradually to allow the tendon to adapt to being used again, but I did return to marathon and ultramarathon running. No experience of sinus tarsi syndrome, although I have had peroneal tendonitis on the outside of the foot.

Good luck!

Comrades 2017

Posted: 01/07/2016 at 22:34

I did a 15-minute jog on grass yesterday - my longest so far post stress fracture. Felt fine - the only bad part was having to slow to a walk after my 15 minutes was up. So that's me well on the way to qualifying...

1 to 10 of 2,693

Discussions started by Debra Bourne

Rturning to running after ankle fracture

How soon can I increase the mileage 
Replies: 4    Views: 542
Last Post: 20/10/2015 at 22:09

Loss of padding - Salomon 10+3 vest backpack

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

Bandaging to support posterior tibial

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

Calf cramp - when NOT running

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

Backpack washing advice please

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

Trail running shoes for small wide feet?

For 50-mile ultra 
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Last Post: 31/05/2012 at 17:52

Raidlight backpack - water bottle-elbow collision

Any solution? 
Replies: 13    Views: 2694
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? 
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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: 1328
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: 3103
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: 2932
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: 1521
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: 3888
Last Post: 25/03/2011 at 18:38

Metatarsal stress fracture recovery

Recovery recommendations please for asap but not too soon... 
Replies: 10    Views: 12541
Last Post: 24/12/2015 at 13:45

Increasing speed, forefoot/minimalist shoes

Replies: 20    Views: 4641
Last Post: 07/02/2011 at 22:13
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