Sunday, May 26, 2013

It's Been A Long Time

Yesterday I ran. It's been a long time since I did the stroll — been a long lonely, lonely, lonely, lonely, lonely time. It was good! Ran in the Tuggers Parkrun, trying to jog at MAF heart-rate (130 for me) — ended up averaging 132 with my underused heart soaring into the high 130s on every miniscule incline of the 'dead flat' course. Time was 31:09 and heart-beats per km 822 (an all-time PW for a race).

My legs felt okay and more importantly my arm wasn't throbbing (like it was in the last couple of runs before the DVT was discovered). I'm now on a reduced dose of 20mg of Rivaroxaban per day for the next 3 months. The swelling has reduced but it has a way to go before every would-be arm wrestling challenger I approach stops crossing to the other side of the street. I haven't gone back through my diaries but I'm pretty sure 24 days off running is the longest streak I've had since a plantar fasciitis injury in the early 1990s.

Whilst I've been off work I investigated rowing ergometers with the view to purchasing one — as a cross-training tool primarily, and also to race in competition. Local veteran runner Bryan Thomas has one — he and wife Trish are very keen indoor rowers. I had a go and was convinced I'd enjoy rowing so lashed out and now have a Concept2 Model D set up in the spare room. Clearly from the video below my technique needs polishing! If you'd like to see how to row well on an ergometer, the lady on this video can show you how it's done.


Anonymous Anonymous said...

Love the Zeppelin reference, and happy to hear you're on the mend! How do you like the rower? Form looks smooth to me! Knees could stay down a bit longer on the recovery, but that aside, you look pretty solid.

11:40 pm  
Blogger Grellan said...

At least you're running Ewen. What you have lost will come back pretty quickly.

That's a serious looking machine - although you appear to have got the hang of it - perfect toe-off every time ;-)

12:26 am  
Blogger joe positive said...

very glad to hear you're back running again. I hope you continue to feel better.

1:21 am  
Blogger Lize Brittin said...

It's nice to read that you are back running. Don't fight it, and it will come back naturally. Speaking from experience...who me? ;)

4:31 am  
Blogger Thomas said...

Welcome back! I bet you're happy, no matter how fickle your HR.

6:03 am  
Anonymous Anonymous said...

That is great news. Your strategy of limiting your pace to MAF pace is very sensible. This is a well documented approach to rebuilding aerobic fitness.

8:22 am  
Anonymous Anonymous said...

That is great news. Your strategy of limiting your pace to MAF pace is very sensible. This is a well documented approach to rebuilding aerobic fitness.

8:23 am  
Anonymous Anonymous said...

That is great news. Your strategy of limiting your pace to MAF pace is very sensible. This is a well documented approach to rebuilding aerobic fitness.

8:24 am  
Anonymous Anonymous said...

sorry for the triplicate. I am not sure that adding a fourth comment improves the situation, but you now have evidence that I meant it. That is great news

8:27 am  
Blogger Ewen said...

Cathleen, I like it! I like the rhythmical nature of the exercise and how it works different muscles. I know you've done a few more metres than me on ergs so any advice is much appreciated. Thanks for that tip - I'll practise.

Grellan, that's good - at least I don't have to think how my feet are hitting the ground on an ergometer!

Thanks Karen - good to hear from you.

Lize, yes I will - you're the come back Queen of running.

Thanks Thomas - I'm enjoying it, and haven't done so much that I feel like an old man getting out of bed in the mornings (yet!).

Thanks Canute. I'll leave those comments there so your last makes sense ;-) I should turn off word verification for a while.

12:14 pm  
Blogger Jog Blog said...

Ease in slowly with all forms of training, rower included. Knowing that you can't run as you normally would, and still have residual fitness for, does not mean it's okay to smash yourself with other forms of training just because you have residual fitness. Easing in = easing in = max 30mins easy regardless of training mode.

9:39 pm  
Blogger allrounder said...

good to see you back Ewen...just be boring like me!

9:44 pm  
Blogger Trevor said...

Ramble On! There are certain Zepplin songs I would not like to see referenced by you, including Sick Again, Achilles Last Stand and Wearing and Tearing!

7:39 am  
Blogger speedygeoff said...

Good job Ewen. I now have the video on repeat.

10:51 am  
Blogger Ewen said...

Thanks Liz. I'm taking your advice - very gradually getting back into it (and starting with the erg).

Bron, never as boring as you. Only two sports, not fifteen!

Great idea Trev. Achilles Last Stand is on the Remasters CD so I'll start with that (hopefully not referencing an injury!).

Thanks Geoff - a proven insomnia cure.

1:38 pm  
Blogger RICK'S RUNNING said...

Great to hear your getting back into the running, happy days :0]

4:10 am  
Blogger trailblazer777 said...

Good stuff on getting back into a race and going after the rowing option. 24 days off might seem like ages but the body will rebound pretty quickly, hopefully in a few weeks time it will be business as usual!

9:43 am  
Blogger Ewen said...

Thanks Rick - yes, don't realise how much you miss it until you can't run.

You're right Jonathon - noticing improvement already. Just have to build up the daily distance now.

5:11 pm  
Blogger Black Knight said...

Glad you are back, please don't be in hurry and take it easy again for a little while.

7:18 pm  
Anonymous Anonymous said...

This is a late comment as I missed your post! Really happy to hear you are well on the mend & back out running again!!!!!
The rower is a good idea & so convenient to have at home. Now you have me keen to hop on the concept rowers at my gym - I won't have a problem getting a free one (unlike the treadmill or elliptical) as most people think rowing is too much hard work!

8:43 pm  
Blogger Ewen said...

Stefano, I'll do that for sure. I still want to be racing when I get to Luckylegs' age.

Thanks Fiona - good to hear from you. That's funny! Rowing's hard at first in the same whay that running is difficult for beginners. I think it's akin to swimming in that good technique (coaching?) makes a hell of a difference to how much you end up enjoying the sport.

6:16 pm  
Blogger Raina said...

Sorry I am so late to comment! Wonderful that you are back to running. After all that time off, it's good to knock some rust loose. It won't be long until the arm wrestlers are lined up for a good challenge.
I hope I never have to perfect my rowing technique, but thanks for the video anyway!

1:26 pm  
Blogger Ewen said...

Raina, thanks. You're tall, so could be suited to rowing. I reckon it's great cross-training for running, provided one doesn't build too much upper body muscle - being heavier is an advantage when rowing.

9:04 am  
Blogger Run, Karla, Run! said...

Congrats on being back on the road! Being out is so frustrating, but glad you're back at it and your health is doing well! I was a rower in college. Nothing will whip you into shape like indoor rowing will. Your legs and your heart will thank you! Take it easy at the get-go and make sure you work on your form. Good form will be better for your joints and muscles and it will make you a more efficient rower. Enjoy!

6:27 am  
Blogger Ewen said...

Thanks Karla. A rower eh?! I'll be hounding you for secret tips ;-) My technique has improved from that first demo. There are lots of good coaching videos on Youtube. I quite like this page -

6:02 pm  
Blogger strewth said...

Awesome news that you have started running again Ewen. Golly you can run at my pace now and keep me company lol! I always find the rower a great warm up in the gym and it certainly gets the heart racing. It's hard work!

8:19 pm  
Blogger Ewen said...

But I can't run as far as you Ruth! I'm sure a 9k long run isn't good prep for the NYC Marathon. Might have to stick with coffee catch-ups sans-run for a while.

9:16 pm  
Blogger Jog Blog said...

Loved your Xootr video! What an awesome new cross training toy. So ... is training from now on going to be a new type of tri training for you - ie, running, rowing and Xootring? We'd need a name for that or at least an acronym - perhaps rXr? I'm working on my own tri training. It includes elliptical training, kayaking and (some) running. Perhaps you and rXr and I can rek?

10:59 am  
Blogger Ewen said...

RxR sounds good to me Liz! They'll be additional to my usual running for variety and to strengthen the quads. Also for fun!

7:39 pm  

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