Saturday, 21 June 2014

Too many notes

Most runners don't see the sheer possibilities inside a training schedule.

Consider a weekly training block, one which the runner is going about 80 miles per week. This leaves plenty of room to play. Here's a theoretical week for such a runner broken into mornings and evenings:

You can see the running is semi-distributed, with chunks of big miles followed by rest days. But let's change things a little, moving miles here and there, and modifying workouts a little to spread the miles even more:

And again let's return to lumpier mileage, but still different from the first:

Or for that matter let's try having only single-run days

Sunday, 15 June 2014

Cortisone injections in athletes

It is a well-known fact that many injured athletes get cortisone shots when joint inflammation becomes too painful to play (translation: I'm too lazy to provide a bunch of references).

What's less well-known is that repeated injections lead to no good. Clearly inflammation occurs in joints and other parts of our body for good reason. Except for critical cases like swelling of the brain, one should hesitate alleviating such inflammation, which usually is a sign of bodily repair underway. It's important to know exactly what you're doing and why.

The following two papers are concerning back pain but this is as good a place to start as any since back pain can be crippling, hence the solutions sought provide immediate relief. Let's combine the quest of athletes and back pain in one fell swoop. Browsing Google Scholar I came across an old-ish (1980) paper that stated
Thirty-two young athletes (ages ranging from 17 to 30 years) with a clinical diagnosis of a symptomatic lumbar disc and sciatica [read: back pain] were treated with lumbar epidural cortisone injections. All had had disabling symptoms persisting for a minimum of 2 weeks, with an average duration of 3.6 months. Dramatic abatement of symptoms and a significantly hastened return to competition (a positive response) was seen in 14 (44%) of the 32 athletes following injection.

Tuesday, 3 June 2014

Weekly training

Though I'd start a weekly training log. I haven't done one in a while. Problem is I don't really write down the miles I run. So here goes

Monday: Might have take this day off.  Can't remember. I dunno.

Tuesday: Think I ran twice this time. Once in morning, once in evening. The second time I did some intervals. Was it 5x800m in 2:20-something? Probably.

Wednesday:  Guess I ran for an hour. Sound about right.

Thursday: More running. Nine or ten by 200m. Didn't bring a watch so no idea how fast they were. Felt nice though.

Friday: Some pool and regular running.

Saturday: Ran a 5k in 15:30. Didn't feel very fast. Would someday like to do one in 14:30.

Sunday: Two hours, more or less. Didn't time it exactly. How many miles? Don't care.

That's all! I imagine other weeks will be the same, so I won't do this again. TTFN.