Mountain Biking - alternate training 1

It's still officially winter in Europe, but on Sunday, spring-like temperatures were forecast, with a maximum in Chur of 20°C expected. With this infamous leg injury of mine still plaguing me, I decided last week, it was time I started doing so-called cross-training - i.e. other forms of training that will not have an adverse effect on my Iliopsoas tendon. Having bought the mountain bike, in the photo to the left, in 2006, and having not ridden it since October 2007, the warm weather predicted was quite conducive to training the body on wheels.

I set off about 11 o'clock on Sunday morning, heading in the general direction of Liechtenstein. Infamous for my over-doing things - allegedly - I thought I'd best not go too far the first day of cycling this year. However, when I set my mind to something, not much can change it, and I found myself deciding to do that which I really wanted to do. A while ago, when my leg started playing up, I decided to plan out a route for a long run from the north of Liechtenstein back to Chur - this is/was to be my first long run, at a distance of about 52 km. Of course, the run itself has had to be shelved until my injury heals, but I was pretty keen to cycle the route on Sunday. When I actually run it, I'll take the train to a place called Haag, just across the border in Switzerland, opposite Leichtenstein, across the Rhein. On my bike, though, I set off along the Rhein from Chur, along a track I have run and cycled before many times. It follows the Rhein through places like Zizers, Landquart, Bad Ragaz and finally Sargans, before turning northwards still along the Rhein towards canton St. Gallen and Liechtenstein.

The promise of perfect weather was fulfilled, and I was dressed in my summer running gear, complete with Garmin GPS wrist set, and my new and yellow wrist weather station. Here is a picture of the weather station:

and was thus closely monitoring all conditions, both bodily and atmospheric.

My Garmin GPS looks like this:

My bike's computer was also working, and I had my small digital camera with me. I had my iPod with me as well, but decided against using it, as I so enjoyed the sounds of nature, as I whizzed along the tracks and roads towards the small principality of Liechtenstein, currently rocked by a bank scandal!!!! I felt on top of the world, and had not one ache or pain.

In parts, the cycle track was tarred, and headed slightly downhill. I was able to increase my speed to about 50 kph at one stage, which felt invigorating, but I prefer not to ride so fast for fear of hitting a rock, or something, and taking a tumble - I do not want anymore injuries!!!!!!

As the track turned north, I decided not to ride all the way to Haag, but, instead, to cross the Rhein from Switzerland to southern Liechtenstein, where lies a beautiful village called Balzers, with its landmark being a majestic castle (by the way, all the photographs can be seen on my Flickr.com website). I crossed into the mini-country, and had a short rest, while admiring the view. There are no border formalities between the two countries, as Liechtenstein's foreign affairs and defence are conducted by the Swiss authorities (in fact, all of Switzerland's borders with neighbouring countries will be eliminated on 1st November this year; although not a member of the EU, our country has signed the Schengen Agreement, and the borders will come down in autumn. It will be interesting to see if the feared invasion of hoardes of eastern Europeans will actually occur then!!!!!).

Once in Liechtenstein, I headed towards the track which forms part of my planned running route, and, from then on, I was on it all the way back to Chur. This track goes across the border again back into Switzerland, just outside of Blazers, and then over a pass known as St. Luzisteig, which is quite an active military area - not quite the French Foreign Legion, but the Swiss Army will do for now.

I've travelled over this pass several times by car, but had forgotten how steep it is, especially by bike and/or foot. Nevertheless, I still maintained a steady pace as I made my way up the pass, taking a few breaks on the way - to admire the scenery!!!!!! When I finally arrived at the top, I was sweating profusely, and was glad of the summer clothes, and the temperature up there of a few degrees less than the 27,2°C I recorded in Balzers!!!!!!

From here, I set off along tracks and side roads above the picturesque village of Maienfeld, through the region where the legendary Heidi is purported to have lived (it's now a huge tourist industry, with hotels, restaurants and a million Japanese tourists a day (almost)). Along the undulating track, I cycled through the vineyard area of our canton, places like Jenins and Malans, and finally behind Landquart to Igis, where I had a break of about ten minutes to massage my right thigh, which had become subjected to an annoying bout of cramp.

From Igis, it was back to Zizers and down to the track along the Rhein again, for the finally leg back to Chur. Feeling ecstatic, I arrived at home around 15:45 hours (3.45 p.m.). I had travelled almost 70 km (so much for a short ride on the first day!!!!!), and had expended 3084 kcals of energy. It had really been a fantastic ride, and I felt great. My rear end did feel a tad tender, but that will improve, the more I ride. There was no apparent effect on my Iliopsoas tendon, although the dull ache from the injury was ever-present.

I have done rides like this before, even once from Zürich back to Chur (125 km), and down in Carona, we often do the 70-km giro del lago (route around the lake, through Italia). I shall try to use every opportunity I get to go for long rides, especially until my leg heals and I can run again. I do enjoy riding very much indeed; it's just that my greatest passion is getting around on my own two feet.

Medical update - it worsens!!!

Before I whinge, let me update things over the last week or so.

Today, my new gadget arrived by post from the UK. It's a sort-of watch thing, which measures, amongst other things, air temperature, pressure and wind speed (has a tiny little anemometer which one can raise, and it measures wind velocity). It also tells the time, incises blisters, cures tendinitis, and changes the toilet roll in the loo when it's finished!!!!! I am so excited about it, and wore it today on the way down to the post office - the thing is, my new toy is bright yellow, and does attract the odd stare from the ignorant. On the MdS, I'll be a fountain of information, of that I am sure. Of course, with all this electronic gadgetry I wear, I'll probably be exhausted by the first check point. Ah, but on the long stretch (75 km), which involves a night run, I'll also be an illuminating example of athleticism and altruism as I glow in the dark, showing folk, for hundreds of kilometres around me, the way to the final bivouac. The funny thing about this instrument (called a WindPro) is, though, that I ordered it from the UK, only to find, that it is made right here in Switzerland!!!!!!! If only I had known, I could have saved a huge amount on postage and customs duty!!!!

With Kurt down in Carona for a week, I've been busy running the business on my own, and also going to gym most days. I've created new workout programmes for myself, based mainly on core fitness, and involving more stamina workouts, than actual bodybuilding as such. I read a wise article recently pertaining to gym for runners, and the motto is basically 3 sets of 20 reps per exercise, and if you can't do 20, then the weight is too high. I'm really feeling the results after three weeks of diligent training - gone are my ideas of being a middle-aged (I HATE that term) Arnold Schwarzenegger, and am now more interested in becoming mean like a Marine, or lean and lanky like a légionnaire. Do NOT mention the term "fantasy world"!!!! Big grin.

I took by mountain bike in to the bike shop near us today to have a good service. Spring is most definitely in the air, and, if I can't run, then I will cycle as soon as it's warm enough (which could be this weekend, when the temperature is expected to reach 15 to 17°C here in Chur!!!!). As soon as I can, I shall buy myself some new mountain boots, and start hiking in the mountains above Chur a lot more. All these alternatives to running, when all I want to do is RUN!!!!!

I've been diligently taking my Ecofénac tablets each night before bed. I must say, they do reduce the discomfort of the Iliopsoas Tendinitis, but it is also a very strong med which can have horrible side-effects on the kidneys and stomach. Fortunately, I have had no adverse effects as yet, but I've been swallowing the pills for well over a month now, and I have decided it's time to stop. I have a new box of my happy pills for emergencies, but I shall now quit them. This morning was the first morning after a med-free night, and, whilst I could feel the tenderness in my upper leg, it was not unbearable, which is a good sign.

Just before lunch today, I had my second appointment with my new sports doctor, Dr. Ehrler. I really like this guy, and feel confident in going to him. He had asked me to bring my running shoes along so he could check them (shows he knows what running is all about), and confirmed, that I have an excellent pair of shoes (Nike, of course), which suit my feet and running form perfectly.

Since last week's little chat, he has received the DVD of the images from the MRI I had done of my torso and legs just after Christmas. He showed me on the screen what it's all about. It is a lot worse than just tendinitis of the Iliopsoas insertion point on the lesser trochanter of the femur bone. That, with time, will heal, and will hopefully give me no more trouble (a lot of my current workouts at gym are aimed at strengthening that entire region so, that by the time I get back to running, I will have a strong muscle base to support my running). The bigger problem is, that I have the initial stages of arthrosis (as opposed to arthritis) in the "hip-joint". It's evident mostly in the right leg, but there are traces of it in the left as well. Now, the big question, which no one can answer, is: when did it start? Was it caused by my running, or was it there before, and the MRI due to the tendinitis brought it to light? It's impossible to answer this question. The fact is, that I do have arthrosis, albeit in the incipient stages. How fast, and how far, it develops, is anyone's guess. The pain I am experiencing in my right leg (and also, less intensively, in my left one), is obviously from both ailments, and (maybe it's just my mind convincing me of it) I am now able to separate the two sources of discomfort in my leg.

The big question he posed to me today is, if I ever will be able to run again. This scared the hell out of me. The worst-case scenario is, that the arthrosis develops, resulting in the necessity of a future hip-replacement. If this happens, then I can forget the Marathon des Sables. Whilst I rest from running, thanks to the neighbouring tendinitis, the stress on the arthrotic region will also be lessened. The big test will come once the tendinitis is cured, and I can, theoterically, run again. The arthrosis is situated both on the head of the femur, and on the "hip bone" just above it. It's a very small area at the moment, but it is most definitely there - I'd rather it weren't there. Running, of course, produces an enormous amount of stress and pressure on this very region, and only time will tell, if my skeletal ailment will withstand the brunt of rapid forward perambulation. (This is becoming more melodramatic than one of those US TV sitcoms - maybe I should write this in play form, and submit it to one of those ridiculous networks that churn out all that televisual garbage!!!!!!).

I forgot to ask the good doctor today if the two maladies are connected - i.e., could the arthrosis have caused the tendinitis, or are they mutually exclusive? I shall find out next time I see him.

The next step? He's now going to consult with an orthopaedic surgeon, and discuss the possibility of an arthroscopy. This involves the insertion of one of those "tool boxes" on the end of a cable, which is surgically inserted into the recalcitrant region, and the gunge can be cleaned up - if this would be a permanent solution, is also not certain, but, damnit, I'm happy to give it a try. In case I haven't mentioned, I want to RUN!!!!!!! The doc will contact me as soon as he hears anything. In the meantime, I sent an e-mail to him this afternoon, asking him, if I can have a copy of the MRI DVD - that stuff fascinates me, and I would love to have intimate pictures of my own body, albeit only from the nether regions thereof!!!!!!

So, that's where I am, now. The waiting continues, and the running is on hold. I have cancelled my participation on the marathons for which I had registered - for Paris, I lose the money, but I had insurances for Zürich and Bern, and Dr. Hasler has given me a medical certificate as proof of my inability to run - I don't get the money back, but my participation on both, for 2009, is guaranteed (presuming I still have my own hip by then!!!!!).

I'm not a happy bunny (I hate that expression - I got it from the book of a chappy who ran the MdS last year, and it's stuck) at the moment. I'm having a rest day from gym today (don't want to cause any more tendons to react to stress - gosh, they're a bunch of wallies), and will spend a couple of hours in my wellness complex at Bener Park (where I have a subscription), getting used to the heat, so I'll be ready for the MdS (no, there is no other subject in my mind!!!!!!!).

Despite the current somewhat despondent vein, I shall not give up hope of running the MdS in 2010. It's too great a goal, and too intense a passion, for something like arthrosis to render untenable. I've been given the worst-case scenario, but this doesn't have to be. My doctor has just pointed out the possibilities, and, as he stressed, this is not necessarily the way my situation will inevitably go. The possible arthroscopy could be successful. There are many factors and many possibilities. I guess it's the unknown that is causing my melancholy right now. I know, if the worst comes to the worst, I can still ride my mountain bike, hike in the mountains, swim, and be healthy - but, somehow, these all seem so insignificant when compared to my running and the MdS. I do have the inner strength to cope with the worst-case scenario (at least, I hope I do), but I'd rather not have to do so.

This is long-winded, but putting down my thoughts on the laptop screen somehow helps me put it all into focus and organise my feelings. It's not as though I have been diagnosed with cancer or heart problems; yet, given my world, it's as devastating as if I had been. It's all relative. I may be chronologically 51 years old, but I feel 31 - now if only my body would react accordingly!!!!!!

Medical update - the definitive

I have mentioned about my injury in other blogs, but thought I'd open a thread dedicated to it, in case there are others with the same problem, and we can air our concerns here.

Just to recapitulate - in about November last year (I started running in May 2007, but in earnest from September 2007), I started noticing a dull ache, deep within my upper right leg. I feared a stress fracture, and sought medical advice from my orthopaedic specialist. After all sorts of misdiagnoses and meds, it was finally ascertained, from a bone scan and MRI, that I have a highly inflammed Iliopsoas tendon at the point where the Iliacus and Psoas muscles join the femur bone at the lesser Trochanter.

The pain itself has been excrutiating at times, to the extent, that I have cried out in agony every so often. When actually running most of the time, the pain would appear to diminish; upon immediate cessation of running, my upper leg would become stiff and hurt like hell; further perambulation was only possible with limping. Getting up from a bed or chair was also very tedious.

About three weeks ago, my specialist finally convinced me to have a break from running of any form, take Ecofénac (a strong anti-inflammatory medication), and, in fact cease any sport or activity to do with the legs (other than normal walking). Reluctantly, I did as he suggested, and the pain subsided to negligible. On Thursday last week, I began running again, admittedly probably too far after the lay-off I'd had, and the pain came back with a vengeance.

Yesterday, in utter desperation, I did an Internet search for sports doctors in Switzerland, and discovered, that there is actually a medical practice right here in Chur, staffed by doctors who are affiliated with the support group for the Swiss Olympic Team. I immediately telephoned for an appointment, and got one at 11 o'clock today.

It turned out to be the best (and hardest) decision I would make. Whilst my orthopaedic specialist is a wonderful and trustworthy man, he is getting on, and doesn't actually treat sports injuries per se anymore, other than me. He's more specialised in rheumatology and that area. The young doctor I saw today, actually runs himself, is sporty and very active, and knew immediately what I was talking about. He gave me a very thorough examination, finally confirming the diagnosis of Iliopsoas Tendinitis, but also added, that the whole Iliopsoas muscle group on my right side is injured. What he cannot understand, is why it is confined to the right side, and that the left is injury-free. He checked my gait and all sorts of other things, and found absolutely everything to be in perfect order.

I have to see him again in a week's time, and take along my Nike running shoes with me, so he can check to see if the problem might lie in them!!!!! - but, here again, why only on the one side???? It is an enigma.

The next step (which hurt like merry hell when he told me) - no running until early summer!!!!!!!! How can you tell that to a runner???? It's vicious.

He explained to me, that only full rest from running will allow the muscle time to heal. The runs I did last week make no difference at all, because even if I had waited another month, and ran a mere 5 km, the pain would have returned. The muscle itself is actually inflamed up to the insertion points on the spine at the intervertebral discs T12 to L4. Further running would only exacerbate the injury, and could eventually cause permanent damage to the muscle. Further running would be highly foolish.

Subsequently, no running for me until at least early July. I haven't really had time yet to assimilate the impact of this upon my immediate future, bearing in mind, that running has become an almost obsessive passion in my life, taking up a lot of my spare time and energy (physical and mental).

However, a dark cloud usually has a silver lining, and this bright side is, that I may most definitely (and MUST) get involved in cross-training, the relevant activities for me being cycling, swimming and aqua-jogging. I forgot to ask, if I may partake in skiing and mountain hiking (I'll ask him next week), both of which, additionally, will assist in keeping up my fitness level, and building stamina for the final goal - the Marathon des Sables in 2010 (by the way, the doctor was very interested in my decision to take part in this race, and knew of it immediately when I mentioned it). He also encouraged me to keep up my workouts at gym, and build up a solid set of core muscles for my return to running in summer, all of which will have obvious advantages for future injury prevention.

So, there it is. I'm trying to be philosophical about it all, accepting my injury, and preparing to work on my recovery through alternative activities, particularly mountain hiking (when the snow melts), mountain biking and gym workouts. However, no amount of rationalisation or philosophising will detract from the fact, that I cannot run for another four to five months. I doubt I will lose my passion for the sport, because it is far too deep and ingrained within me to simply vanish; it's the furtration of not being able to actually DO it, that is difficult. I'm not the most patient of people when it comes to being denied something that means so very much to me (I'm the epitome of patience when it comes to paying tax bills; I'm the antithesis of patience when a cessation of running is required).

With regard to my participation in the MdS, I still have two years (minus four months of non-training) ahead of me before it's my turn to enter the Sahara Desert, so that shouldn't have much of a bearing on the race for me. My training blogs and reports are going to be zero for running, and more concentrated on other activities.

If anyone else has this problem, too, I'd be pleased to hear from you in terms of sharing experiences, etc. Other than that, my energies will now be focussed more on alternative training (which won't hurt at all; au contraire) and healing my right-side Iliopsoas muscle group.

Cheers,
Craig-with-right-leg-for-sale

Medical Update - back and forth 4

Well, it looks like the Iliopsoas Tendinitis is back again. I shall refrain from expletives, but I guess everyone can imagine what they would be, and justified. To top it all, I have a cold, but, luckily, not the 'flu type as most seem to have contracted this winter, but rather a snotty nose and sneezing (not even the precursory sore throat this time - maybe my immune system is stronger than I thought!!!!). As a precaution, however, I am dosing myself (medicinally, of course) with a stiff single malt.

Today, I did some research using the Swiss telephone book on DVD, and I discovered, that there is a new centre here in tiny Chur, which is affiliated to the Swiss Olympic doctors - it's a medicinal sports centre right here in the Alps!!!! Wow, why was I not informed of this before????? Now, whilst I have the utmost faith in my orthopaedic specialist, he is getting on in years, and we just don't seem to be making headway in my fight with the ailing tendon. Consequently, I contacted a doctor at this medical sports centre today, and I have an appointment for 11 o'clock tomorrow!!!!!!! I am wildly excited, and hope, that this is the start of my real healing.

I have desisted from running and gym today - not only because I have a cold - and will avail myself of the latest sports medicine on the morrow. Until then, I drink single malt!!!!!!

Training towards the MdS 2010 - 8

After several weeks of no training, I got back into it whilst in Carona. I actually stayed in our holiday house in the village until today, instead of the planned return on Saturday, and used the opportunity to run various routes along the shores of Lago di Lugano. It was absolutely beautiful. The weather was perfect, with brilliantly sunny skies and temperatures of around 14°C - couldn't be better for running.

I chose various routes, each of them around 10 to 12 km, and ran fairly moderately at all times. My Iliopsoas Tendinitis injury spot seemed to hold up to the running, although I did feel some tenderness after each run. I also did a lot of training at gym, and have made a point of working out my core muscles (obliques, abs, lower back), and stretching as well. I find that the Cobra stretching routine helps a lot with stretching the inner core muscles, and I hope this will stand me in good stead.

I arrived back home in Chur today around midday today (Monday), and find, that I am limping again - not badly, but noticeably - and this is very annoying. I'm still taking Ecofénac every evening before bed, and also bought some Ibuprofen down in Lugano, which I have started to take during the day. Something I was very aware of yesterday after my run, was, that as soon as I stopped running, my leg became stiff very quickly. Perhaps I need to increase my stretching exercises.

I read in one of my books on ultrarunning, that Glucosamine helps in joint and tendon management, and I bought a bottle of it from a chemist in Lugano. Coupled with all my other vitamins and minerals that I take on a daily basis, I am hoping, that this will be of benefit in my fight against the obviously-not-yet-over injury!!!!!

I'm not running today, or gymming for that matter, but hope to be back at it tomorrow. I really am getting very tired of all this, because all I want to do, is to get out there and start running long distances. Oh, my rucksack (New Balance) from Darbaroud arrived today by post, and I am dying to use it!!!!! It'll be good training for the MdS!!! I shall spend some time this evening doing good stretching exercises, with the hope, that this will give me the chance to be able to run well tomorrow.

Training towards the MdS 2010 - 7

I'm back, and I'm happy!!!!! All those weeks of waiting until my Iliopsoas Tendinitis cleared, have finally come to an end. Today I ran 9,47 km, and yesterday 3,8 km. My injury spot is a little tender today, but it's not the debilitating pain I experienced before. Suddenly I feel I have my life back again, and I can look forward to running, marathons, ultras and, most importantly, the MdS in 2010.

On Monday last, I had another appointment with Dr. Hasler, and he was very happy with the progress I am making. He gave me another Corticosteroid injection (which, for some reason, hurt like bloody hell), and suggested I stay off the running until this weekend. He threatened me with my life, if I ran more than 10 km at a time for the next few weeks, which I found a fair distance, considering I hadn't run for weeks.

On Tuesday, I came down, alone, to our holiday house in Carona, in the south of Switzerland, near the town of Lugano. Due to staff problems in our business, we still cannot come down together. After not having had a break since the beginning of January, and having had 60 bodies since then, a break from it all was most called-for. I set off south on the two-hour motoring journey through the Alps, very happy to finally having the chance to escape death for a while. There had been a lot of snow over the weekend in the south, and in the Alps between Chur and Carona, so the scenery on the way was a winter wonderland. I took photos on the way, and will upload them to my flickr.com site as soon as I get back to Chur (here in Carona, we are not setup for speedy Internet connection, and any access is via an analogue telephone system - slow, at the best of times).

I've been working out in gym five days a week lately, and I am feeling great again on that score. Not having been running, I had the time. However, now that I am back into my favourite passion, I can see, that I am going to have to make time for gym, and indeed, early in the morning. I'm not much of an early-morning person, but a little discipline is all I need to get me up three morning's a week and into the gym. At least, then, I shall have the late afternoons free for running, and I can do an extra gym session at a reasonable hour at the weekends. Well, that's the theory - we'll see if I can implement it.

The weather here in the south has been spectacular since I've been here - deep blue skies, snow still lying all around (although melting quickly), and temperatures during the day of up to 16°C. I've been to gym three times already (I have a subscription to a fantastic gym here in Lugano, as well as the one in Chur), and feel good. Yesterday, I decided I would try out the treadmill. It's not quite the weekend, but what the hell do a few days matter. I did 3,8 km, and discovered something - my running form on the treadmill is very different to that I have on tracks and roads, in that my forward foot comes down at the front, whereas on the road, it's more towards the heel. Now, considering that my Iliopsoas Tendinitis started at the beginning of winter (November, here) when I began doing more treadmill work instead of outside, I've come up with the theory, that this is the cause of my injury. Even yesterday on the treadmill, I noticed, that my injury spot was a little tender when I ran as I am wont to do on the treadmill; I immediately made a point of coming down on my heel instead, and the tension was relieved. Methinks I have have found something here. I had no pain, but rather a tenderness in the injury spot.

This morning, I woke, full of excitement about the prospect of running properly again. After reading several chapters of a large book I have on the Marathon des Sables, I finally rose at around 10:45 a.m. (what luxury), and, by midday, was down at the lake (Lago di Lugano) in Morcote, and ready for a five-kilometre slow run. I was very good, and did lots of stretching first, before starting all my electronic equipment, and set off towards Melide long the road next to the lake shore. I deliberately kept my pace slower than usual (my final average pace was 5'15" per kilometre, which, for me, is amazingly slow), and had a really great run. The tension in the region of the recalcitrant tendon was ever-present, but I did not have any pain. At the 2,5-km point, I decided not to turn around, but to go further, as I was enjoying it so much. Here, too, I had my small digital camera with me, and snapped off a lot of shots on the way, which I will, likewise, upload when I am back in Chur. When I finally returned to the car, I had covered 9.4 km, and I was in my element. Not exactly a marathon, but, after nearly two months of hardly any running at all, I was pretty proud of myself. As I sit here typing this, the tendon in question is still a little tense, despite earlier icing, but I put this down to the treadmill from yesterday. Tomorrow I shall be out on the road again to test my legs, and see how I really am.

Running most certainly is a true passion in my life. Yesterday, as I started off on the treadmill (even thought I HATE that thing), I suddenly felt all those wonderful emotions associated with running again, and the tears started welling up beyond belief. It made me realise, just how much this sport means to me.

I'm now very excited about tomorrow and my next run, and I just hope, that I am finally ready to get back into training again. I've had to cancel my participation on the Paris and Zürich maras, due to no training, but have planned others for later on in summer and autumn.

I love running so much.