When A Chapter Ends

Stupidity prevailed. Regrettably, I decided to go against my own gut feeling and follow the advice of UK Athletics. I didn't want to cause any more stress or upset to the situation by continuing to argue my case and so I consented to another 8 weeks in the dreaded moon boot! I understand their concerns - they wanted to give my body one final chance to heal naturally. We agreed that after those eight weeks, another scan would be the decider to operate or not. I made a quick decision to jump on the next plane to Qatar (to visit my mum) but also to get out of Loughborough, which had become a very suffocating place to be. I thought the sunshine and rest would perhaps make a difference to my broken ankle but unbelievably, the scan result came back no better than it was two months ago!

Picture from 2011, Navicular fracture!

Even though I anticipated the bad news and deep down knew it wasn't healed - the doctors words still upset me and hit me hard. It's been seven months now. SEVEN months - since I first picked up the injury, out in South Africa and I now face a further 3 months after this surgery. Running pain free is a distant memory and I am reminded heavily of how long it took my foot to recover, from the first surgery (back in 2011) but it's inescapable. This is the only option now. 

How I feel when people ask me how long i've spent wearing the 'Moon Boot'!!!

The surgery isn't a straightforward as I would like. The fracture is very obscure and deep into the bone which means other structures are in the way. A normal surface fracture like a navicular is fixed with a screw inserted between the bones (which I already have done!). This will be a little more complex but I'm hoping that once it's done, it's done. To be honest, a part of me is relieved. The turmoil of the last six months is over. I no longer have to keep voicing my opinions and concerns about it and can relax. It's out with my control. The whole incident has really given my health a knock. I don't feel like I am a particularly stressed person but perhaps I'm unaware. My heart palpitations have become more frequent again which is frustrating. I went through a month period of insomnia - something I've never experienced before! I literally couldn't sleep a wink for about three continuous weeks then on/off for a further two. I was operating like a zombie - such a surreal experience but I finally managed to curb it with some prescribed sleeping tablets. My Estrogen levels are also low which has led to my periods stopping - again something that has never happened before. It's obviously a slight concern, as it's unhealthy for an athlete to experience and doesn't help with my bone health going forward. At my heaviest weight ever - it is definitely not related to that. I'm hoping that this forced rest will do me some good and kick start my body to normal again.

My situation for the next 4 weeks!

I would like to take the time to thank Paula Radcliffe for all her help over the last few months. It has been above and beyond. She is not only an incredible athlete but an absolute credit to the sport. Her knowledge and experience is invaluable and I couldn't begin to repay her for the help she's given me. She's been a loud voice when mines hasn't been heard. My parents have also been a huge pillar of support - keeping me positive and focussing on the tough year ahead. My mums proved time and time again, after serious injuries, that she can go on to improve and so I hope to follow suit. My boyfriend, Michael - has just returned competing after eight months out with back surgery and so has given me a positive outlook on the whol situation. I couldn't be more proud of what he's been able to achieve after struggling for so long - fingers crossed, I can do the same.

The person who has to put up with my injury-fuelled rages - Michael

Daddy McColgan

Paula Radcliffe

Mother Goose

2015 is extinct alongside the dinosaurs. My mind is set to 2016. I will be doing everything I can to make that team. History seems to be repeating itself. It's eery how similar my situation will be leading up to another Olympics but it also resonates with me that things need to change. In 2011, I underwent naivicular surgery in the same foot but managed to rehab myself back in time to make the London Olympics. I'll be up against similar time scales for the Rio Olympics - so I know it's possible. 

CWG Glasgow - Steeplechase

My body cannot cope with the impact of the steeplechase and so it's now, do or die. I need to forget about hurdling and just run. I want an injury free year so if that means attempting to qualify for the 5 or 10k - then so be it. I love running. It doesn't matter to me over which distance - but the steeplechase will always be in my sights. Serious changes need to be made and that begins with my current living situation. 

My mini-me sister. Obsessed with Pugs which explains the hat and T-shirt!

The McColgan and Nuttall Clan

This week, was the most hectic yet. After receiving an email from UKA asking me to vacate the residence I currently live in, by the end of August, whilst finding out I had to undergo surgery - meant I needed to move all my belongings out the house that day! I knew I wouldn't be able to walk around and be mobile in order to move my things for a good few months. We have been told we can apply for new accommodation (endurance athletes) nearer the track but because I will be kicked off my funding this year due to injury - I don't see the point in going through the whole process to then be declined. I want to have something concrete set in place now instead of feeling uneasy and in limbo. My circumstances need to be concrete and my plan of action set for 2016. I also don't relish the idea of spending another year in Loughborough. I've found it very difficult being in such close quarters to UKA and don't agree with the way they operate. Funding is obviously a huge benefit and something that not many athletes can decline but to be honest, it's also been the biggest stress I've ever encountered. Ticking boxes than don't need to be ticked and having irrelevant meetings to fill their quota - is not at the benefit of the athletes and I don't believe our best interests are at heart sometimes. Being blackmailed and forced into making certain decisions is not the way to go about things, athletes should all be treated in the same manner. I used to have a brilliant set up back in Scotland, surrounded by amazing friends and family. I perhaps didn't appreciate it at the time but now I realise how much we were spoiled. 

Sean McQueen, RIP

My friend Sean, ended his life a few months ago and it shocked me and the other people who had grown up around him. He was such a happy, outgoing guy with a huge personality but we lost contact over the last 2 years and he had been struggling. I feel a little guilty regarding how we have all lost contact within our circle of friends. People I would class as my best friends have new friends. People I used to speak to and see on a daily basis are now strangers. It's sad. Everyone becomes replaceable if they don't make the effort to keep in touch. It's not just me at fault but I've definitely not been as proactive as I should have been. I suppose you have to accept that everyone moves on and it's not the easiest to try and plan a catch up when everyone is spread across the UK, with families and real jobs!

My future plans are entirely up in the air. I would love to join a professional group in the US but finding someone willing to take on a heavily injured, Scottish athlete is a long shot. My secondary option would be to spend more time out in Qatar with my mum and split between training camps in Ethiopia and Kenya. All of this comes to a huge expense but I am willing to spend every penny I have in order to make next year happen. I have thought about getting a part time job or returning to university, in order to fund it all but Rio remains my aim and I need to give every minute of my time - to training and recovery. The African athletes have no other focus than their athletics and I need to live that lifestyle, as close as I possibly can. After Rio, if I'm still a hopeless, injures mess of a human then I'll start searching for work but for now - I have a dream to catch. 

The first lovely women I met at my running club.

Some of the old Dundee Hawks Training Squad

Our training group on the annual Portugal Trip

The people who became like a family

The person i've known the longest - Craig

Travelling alone on my way to the hospital ward, is the first time I've felt a little scared and very alone. In 2011 when I underwent surgery, I was surrounded by my close family and a big bunch of my friends and training squad. It scares me a little, how much that has disintegrated but perhaps that is part of growing up and moving on. I continue to think about all the past memories and past fun I had with people that are no longer in my life - living in the past - rather than focussing on the present and future. It's a lot easier said than done but I finally feel like this chapter of my life is over. There have been a lot of stupid mistakes and bad decisions along the way but that's part of growing up. Learning from them is the crucial part and maintaining a strong focus on why you've made them is important. 

The past four years have flown by at a pace, without me even realising. Moving house several times, my parents divorcing, family becoming bankrupt, mum (coach) moving to live in Qatar - there has been so much unrest and change over the last few years - it can be difficult to continue pretending that all is ok but it's important to appreciate, that it could be a lot worse too! This chapter is finally closed. 2016 brings a brighter future and a new challenge to get stuck into. There are times where you think you may have hit the bottom...but you'll know when you've finally hit it... and the only positive, is that there is only one way to go from there - up!  

© Eilish McColgan and www.eilishmccolgan.blogspot.com, 2015. 

British Championships 2015

I am absolutely gutted to be missing the British Championships this year due to injury. My three year consecutive streak is now over :( but I will be doing everything I can to get myself back on track, for next summer!

All the best to the British Athletes clawing those qualifying times and automatic positions! Another World Championship I will have missed, due to a broken ankle but it reaffirms how important next year is. 

Sometimes you have to stand back and look at the bigger picture which is extraordinarily difficult to do - as athletes live for the here and now. 

"Tough times don't last, Tough people do."

Pictures from 2012,2013,2014. 

2015..Good Riddance. Never Liked Odd Numbers Anyways...

Sport can be cruel. After riding the rollercoaster of emotions over the last 17 weeks and believing I was well in the road to recovery - I was clobbered with another road block. The ankle has consistently been sore to run on, throughout my rehab - albeit, at a low level around a 3/10 pain. I had been informed that some soreness was to be expected so I blocked out the discomfort. Over the last two weeks, the pain had been becoming increasingly unpleasant and inflamed the more I increased the impact. I attempted my first track session last week but the soreness was too much and so I retired the session after a total of two miles. I was clearly dispirited that the ankle had reacted in such a poor way - it cemented in my head that the World Championships were unquestionably, no longer an option. I set my sights on being able to return jogging again, pain free, with the possibility of racing some flat races towards the end of the season. Running pain free is beyond doubt, something people take for granted. I've grown into an angry old man. Driving past members of the general public out jogging, I get an overwhelming feeling of jealousy towards them - people I don't even know! Yet, I just want to knock them out and steal their ankles to replace my own! 

Initially, I was lead to believe this injury would take near 4 weeks. It then quickly turned out to be a little more serious than we originally thought and the time doubled. 8 weeks slowly transpired into 15 weeks. Mentally, it's exhausting to feel you are at the end, to then be told differently. You begin your journey trudging on the upwards slope and just as you're about to reach the summit - you are quickly plummeted back down again. This has happened several times over the past three months but last week sucker punched me a final blow. 

Two days before I was scheduled to travel to Park City, Utah - the UKA medical team arranged another MRI, as the ankle had flared up once more. I had been getting a lot of pain around the joint of my ankle, shooting into my Achilles and plantar-fascia. I knew it was bad news after being called in early the following morning. The Physio and one of the endurance coaches quickly flittered out the room when I appeared - it was apparent that this meeting was going to end in tears. The doctor told me the disastrous news, that the fracture in my ankle was now fully extended and in a much worse position than the initial scan. I still can't quite get my hear around it. After spending seven weeks in a boot and only beginning to impact at week 9 onwards - I found it very tough to accept. Who manages to break their ankle MORE, with no impact? Me, supposedly! I also feel like my body is approximately 80% milk, after living off a high calcium diet over the last few months and dosing up on calcium tablets - I swear I'm going to start urinating milk soon! 

I have now been advised to return to the dreaded moon boot for a further 8-10 weeks, making it a stable fashion item in my wardrobe. They have recommended rest (as in.. Sit on the sofa) for three months. As you can imagine - that sentence went into one ear, did some somersaults around my head and exited very quickly out the other. It's crystal clear that the World Championships are no longer a realistic aim but I would prefer to continue cross training or at least Aqua jogging, in order to maintain my sanity and perhaps even allow me to race a few late season, flat races. The steeplechase will not be an option for a long time.

The UKA doctor stated that I 'was very difficult to work with', which upsets me a little. I am certainly no diva and never demand anything from them. I am very introvert and like to do things on my own when problems arise with injuries - doing all my hard work behind the scenes, rather than floating around the HiPac Performance Centre. I admit, I ask a lot of questions and query their advice meticulously but it's only because ultimately, it is my career on the line. They remain within their jobs, regardless of what happens to me and the conveyor belt of athletes continues moving, regardless of where I've fallen off. Although I am no doctor, I feel I am of a high enough intelligence to request each and every detail in-depth, rather than be shown a picture of an ankle and told to rest. I am genuinely interested in the details, not only with my own injuries but with other athletes - it fascinates me. I would like to thank UKA for helping me arrange my medical scans over the last few months and realise it's a frustrating job looking after a broken athlete, who only wants definite answers. Sometimes there isn't an answer to give but it's definitely taught me a lesson, regarding the protocols I will personally take the next time an injury stops me in my tracks.

Discovering that things are a little more serious than the previous assumption - is tremendously discouraging. It's the first time I've felt really deflated and actually questioned my time in the sport. Not that I once intended to quit, but it really made me think about my future, after athletics. For the first week, I was very upset and completely alone in Loughborough to deal with the situation. I told my dad that I was considering going back to university or finding a job but continuing with my athletics as a hobby - no pressures or expectations - run for fun. But after the initial upset, my determination kicked in. I was straight back into the pool with my moon boot in tow. I'm a determined little bugger and not prepared to put anything in front of my athletics just yet. I really want to give this a serious go, with Rio 2016 on the horizon. I have looked for some external advice and depending on the results of my scans - I may need surgery in order to heal the bone. After 17 weeks, the bone undeniably should have healed rather than regress but unfortunately, that particular area is notoriously problematic to recover. I will find out my fate next week. The specialist I have been speaking to, stated that I need to be certain that I don't find myself in the same situation, another 17 weeks down the line. He ended the conversation on something that really resonated with me; 

Lesson learned. 

Balancing Act - Injuries.

Injures are inevitable - not only in elite sport but persistent throughout all levels of 'sports' down to the generic person popping along to the gym. Sadly, in elite sport there is evidently a higher risk of injury, as we are constantly trying to propel ourselves beyond the limit. Athletics in general, is a tightrope – you are always a few inches away from plummeting off and having to grind your way back up to the top once more! Each injury is an immense learning curve. It allows you time to truly assess things and implement changes in order to reduce the chance of something similar from occurring again!

Stellenbosch Track

This winter had been my most consistent yet. Everything was going extremely well – perhaps a little too swimmingly for that time of year. I was fit and prepared to get the indoor season underway and keen to trim down all of my personal bests. Woefully, it wasn't to be! After travelling out South Africa for a training camp with the British Athletics team – I fell ill on the first day! I couldn't appear to shift the illness and regrettably it ate into almost 10 full days of training. Training hard and consistently – weakens the immune system – which makes the body highly susceptible to picking up bugs! Airplanes seem to be my nemesis and I find it very challenging to not fall ill, particularly after long flights. I'm going to invest in a mask, that Chinese Tourists are renowned for wearing, in the hope that this reduces my possibility of contracting viruses! It may sound a little excessive but sickness really does impact an athletes program and i'm sure it'll be a great conversation starter. A simple cold virus can be gone within a week but lie dormant, within the body, until an athlete hits another arduous week of training. It then may decide to rear it's ugly head afresh! I experienced this the entire 2014 year and found it highly frustrating to deal with.

Happier times in South Africa

On my comeback from illness, I was perhaps a little too eager to restore normal routine again. There was also a vast disparity between the surfaces I was running on - out in Stellenbosch - in comparison to what I ordinarily run on, in Loughborough. I primarily keep to the gravel canal paths and road, whereas in SA – there were not many safe routes that I could go out on, alone, and so I was restricted to running all my weekly mileage on a very soft, grass loop. I found that the spongy grass truly did sap all the energy out of my legs, especially after illness. On my Sunday long run, I unluckily twisted my ankle very sharply, which ended my run abruptly. Although I didn't think about it too much afterwards - the following morning, I woke up with a precise needlelike, nervy pain in my left ankle. Again, I tried not to concentrate on the pain excessively. As an athlete, training twice a day – every day – aches and pains are part and parcel of the sport, so it is easy to not deliberate too much and batter on with the day. However, perhaps a mistake on my behalf – I attempted to carry on with my scheduled track session that evening. After being blown around the track, by Stellenbosch’s 29 miles per hour winds, with my spaghetti legs– it was safe to say my ankle had popped it's little clogs. I could barely walk. Promptly, the decision was made to hop home as soon as possible for a scan and await the news. It didn't come as too much of a surprise to hear the ankle was broken but it was still a colossal kick in the teeth.

It's always the same regarding bad news, especially an injury. Running is not only my job – it's what I love doing – so it's challenging when such a huge aspect of your life is removed. 'Normal' people never really understand my attachment to running but when you babble to other people who share a passion for running – they fully relate and understand how vexing it can be! Without fail, I initially have a few days where i'm really down-beat about everything. I would argue with any living soul, within a 10 metre proximity to me, that the sky is NOT blue or that a crow isn't black...but once this passes, my mind then switches into over drive. I think this may be a standard McColgan trait! I then direct all of my focus on demanding cross training sessions. I repeatedly remind myself, how valuable all the cumulative cross training will be once I am back doing what I love to do – running!

Manchester Velodrome

I was told at first it would be 4-6 weeks out but after further scans and investigations the doctors realised the ankle was unquestionably fractured. This then extended my healing time in a 'moon boot' to 8-10 weeks. I tried my best to rock the 'moon boot and jeans look; but it's an acquired taste. Mentally, the aspect of being injured is sometimes frustrating to deal with - when you believe there is only a week to go and can see light at the end of the tunnel, it's a hard knock to be told you're actually only half way! The doctor was a nervous man breaking the news to me but he escaped unscathed. For the entire duration of the injury, I was allowed to aqua jog each day. Slowly, I built up to the watt bike before finally adding the elliptical cross trainer after 8 weeks. You wouldn't think adding in another form of cross training could have such a positive impact but my quads were starting to rival the size of Chris Hoy's and it was a delightful break from cycling. It's safe to say I won't be switching sports any time soon and I have a whole new respect for cyclists (as I try to squeeze myself into a pair of jeans that once used to be baggy!).

It's taken me almost 3 months to finally get back running outside – but even that is very limited. Presently, I have progressed to running twice a week outside with all my other training being supplemented on the cross trainer, bike, pool and alter G. I did however, make the huge mistake that many people suffer from, when they find out they're injured - I unreservedly flogged myself cross training for around 8 days before having a colossal crash in energy levels. I was significantly fatigued by attempting to train hard, twice a day, every day – which clearly isn't sustainable... but it was my way of dealing with the initial frustration and the 'why me' sympathy stage! Subsequently, I was quick to wise up and started making smarter decisions towards balancing my cross training and allowing myself enough time to recover. It's been a huge relief getting outside again, releasing my hair from the Marge Simpson beehive, that's been permanently positioned on top of my head and allowing fresh air to hit my skin rather than the constant drench of sweat. Cross training isn't attractive – so kudos to anyone whom can make it look relatively pleasant!

Channeling my inner Marge Simpson. 

I've had quite a few people email me regarding their own injuries, particularly - what cross training sessions I do in order to try and maintain fitness and how to keep motivated during extended spells of being injured.

I'm very fortunate that when i'm cross training, I can completely switch off. I would go as far as saying it's a special skill! I zone out, into my own little world, staring at the wall and barely flinch when someone enters the room. I put every ounce of my energy into it because every minute sweating it out, is bringing me closer to returning to what I love the most.

1. I would encourage anyone to acquire whatever music they enjoy listening to. Weirdly enough, I don't listen to music during track sessions but for some reason I find it helps me enormously whilst slogging out sessions on the cross trainer. A loud, fast beat - forces your legs to move to the same rhythm and speed. As you tire, throughout the session – you do your best to keep the leg turnover fast in time with the music. I am also partial to weird documentaries during my easy hour cross trains – Transgender Children, Wild OAP's, Dog with 8 legs – you name it, i've most certainly watched it.

Blood, sweat and zero tears. 

2. Make some goals – this will assist with motivation. In the back of my mind, I have my main objective of my year. I keep it there permanently and constantly reflect on it during the hours and hours spent cross training. I never tell people my long term goals or aims – it's my secret and what i'm constantly working hard in order to achieve. By telling someone, you're disclosing something personal, something that's confidential to you. No one can tell you, 'you can't do that' or that it's 'unachievable' because they don't know what your personal goal is and it's completely unique to YOU! Not everyone can be an Olympic Champion but it doesn't have to be on such a grand scale. Making a school team, completing one park run a month or taking a few seconds off your marathon time. It can be anything. It's also crucial to have some minor goals and aims along the way. These are markers that I make in my head. Perhaps something like, I want to start back training on the track again by X day of X month or I want to be able to race X by X. If it is achieved then I'll focus on the next goal – if i've not been able to achieve it, I don't dwell on it too much, re-asses and make a new one.

3. Rehab, rehab, rehab. Injuries give you a vital opportunity to correct things or become stronger in different areas. In the past, I have always neglected that time and just purely focused on maintaining my cardio fitness. This time around has been a little different. The majority of my focus still remains on cardio but I have also brought in two strength sessions in the form of a circuit, alongside balance drills, foot drills and core almost daily – I still won't be winning any press up contests anytime soon... but it's progress! Being injured turns out to be a lot more time consuming compared to my usual training routine. A typical 5mile run transpires into...travelling to the gym, an hour slog on the cross trainer followed by rehab drills, stretching, barefoot drills alongside physiotherapy and foot mobility etc etc. By the time I look at my watch, a good 4 hours of my life has flown by! It can end up becoming very intense and devour your time like a vulture but it's important to really implement some time out. Both my boyfriend and housemate are athletes and also currently injured, however they are much more laid back with their routines – which is a huge help. They force me to rationalise things and not obsess about it all, because ultimately what's done is done! It makes no sense to live in the past and dwell on what may, or may not have been a mistake. Focus on the future and things you CAN implement or change. It really isn't the end of the world having some time off and injury is not going to change life in the longer term! AKA – CHILL THE HELL OUT, YOU'RE 24 EILISH. I'm a worrier though – it's another lovely McColgan trait.

   

   Spending time with the important people. <3

   
   
4. Physiotherapy – it can be awfully expensive but depending on the injury it may be vital. I am very lucky to receive regular treatment through UKA. It allows the mobility in my foot and ankle to be maintained whilst I try to return to full training again. If you can't afford regular treatment then make sure you have a vigorous stretching routine in place. Even something as simple as foam rolling 10minutes before bed each night, can make a huge difference when you are making the transition from cross training back to running again – (and it makes you sound really cool to all your non-running friends....). Biking especially, shortens the quad muscles and can really force them to overwork so it's particularly important to hold the length in these muscles as you return to running.

   

   My sneaky flatmate catching me at work... 

   
   
5. Supplements. In the past, I have never taken any supplements or medication other than the odd protein shake every now and again whilst training on altitude camps. With all the recent news of contaminated supplements – I am the type of athlete who is scared to take a plain paracetamol tablet when I think I may be knocking on God's door! I once spent 40 minutes in Sainsbury's (there are other supermarkets available) scouring over all the medicines, texting my doctor, to double check that plain Ibuprofen was definitely OK! Over the last few months, under the advice of the nutritionist – I have decided to start supplementing with Calcium tablets daily and Omega 3 Oils. I have no idea whether this will make any substantial difference to my actual injury but I do hope that it may reduce the chances of picking up a further bone injury in the future! Only time will tell. These tablets have all been batch tested by Informed Sport and are on a regular basis consumed by many athletes – HealthSpan Elite. I have also made changes to my day-to-day diet in order to improve nutrition and give my body the best possible chance of recovery after sessions. After an exceptionally hard session, I have reverted to taking a scoop of the protein powder in my standard recovery fruit smoothie – PAS Strawberry Protein Powder. It's the only powder i've been able to drink without wanting to gag – so that's a bonus!

There's never been too much of a focus on what i've eaten and when.. but over the last few months I have made a conscious effort to try and eat cleaner. Even if it only gives me an extra one percent than i've had previously – after being injured for the past three months... I need every accumulated percent I can acquire! My coach has always been very influential on how much diet can affect an athletes performance but it's entirely up to the athlete to finally make the ultimate judgement on things. It's one of those ' I TOLD YOU THAT FIVE YEARS AGO' scenarios. I now make sure every morning before training, I have a big bowl of porridge, mixed with normal milk, some almond milk, topped with banana and berries. Previously, I have always refused to eat anything other than sugary cereal but as a professional athlete – that's ridiculous! - I needed to make some minor changes to my current diet. Food is the fuel to your body – putting the essential fuel into it will effectively make it preform better, so why not make the minor change and see?

It's important to remember there is always a finish line. Things may feel like they are never improving and that you are stuck within a viscous cycle but even a one percent improvement, is still an improvement! All of the hard work that is done behind the scenes, whilst you are injured, will eventually pay off... but what if it doesn’t? Well, at least you can say you gave it your best shot and have no regrets!

RUN FAST, LIVE FEARLESS.

Typical cross training week for me:

Monday 

 Two easy ellipticals. HR zone easy – 140 average

Tuesday 

 am. Watt Bike session, e.g. 40 minutes of 45 seconds hard – 15 recovery. HR max 186

am - Circuits

pm. Easy elliptical - HR zone easy – 140 average

Wednesday 

 am - Aqua jogging session, lower HR – 155 average, 2minutes on 30 off.

Pm - Easy Elliptical, HR zone easy – 140 average

Thursday 

am - Bike tempo - HR zone 170 average. 45minutes-1 hour of 3minute-2minute-1minute (continuous, no recovery)

pm - Easy elliptical - HR zone easy – 140 average

Friday 

  Two easy elliptical - HR zone easy – 140 average

am – Circuits

Or a REST DAY

Saturday 

am - Elliptical session, eg. 40 minutes of 90 hard 30 easy. - HR max 186

pm - Easy elliptical - HR zone easy – 140 average

Sunday 

 Two easy elliptical - HR zone easy – 140 average

This was typical training of around week 7 after my injury – all completed whilst wearing the ever fashionable 'moon boot'. Once I was allowed out of the boot and walking properly again in trainers – we introduced the Alter G treadmill around 10/11 weeks a few times and then finally outdoor running by 13 weeks. I am still very limited to the amount of running, as the pain within the ankle has not fully subsided. It's a little discouraging, as after 13 weeks, I would of hoped the foot would be totally healed, but unfortunately that's not the case. It's slowly turning into the never-ending saga. I've made the decision that I can no longer take anymore time off – if I want to try and get myself back running this summer and possibly make the World Championships in August. - then I need to start pronto. It's a long shot – but next month is crucial as to whether that is achievable or not. At least I know, I have given it absolutely everything to try and accomplish that.

First session back - thrown into the deep end with Gemma Steel!

If anything, the injury has reinforced to me how much I want this. Running is all I have ever known. From October to December, I had managed to get myself into the best physical shape I have ever been in – so it has reconfirmed the goals I want to achieve this summer because I know they are possible and within my grasp. I've always been told 'running has many more lows than highs' but that the lows are often forgotten in favour of the highs– so this is just another obstacle to hurdle.

'Everything that we see is a shadow cast by that which we do not see...'

I hope this answers anyones questions – if you guys have anymore then please post them below and I will do my best to respond or write another blog answering them!  

Rehab Leg Circuit Video Blog

Another little video taken whilst I was down at Bisham Abbey. These exercises were done to strengthen my legs after a serious injury and were specific to the weaknesses that I had gained from non-weight baring for several months. I have noticed a huge difference in my movement control and I am definitely stronger around my hips due to this little circuit. The last video I took, was a core circuit one, but I am yet to upload it! For another rainy day.. haha :)

Rehab Video from 10/1/12

A pretty boring video, but it's my first ever rehab session for my foot after breaking my left navicular bone in my foot. It is amazing how these little exercises have improved my balance and strength around the foot- so much so that I am now back running fully again.

Filmed at Bisham Abbey.


And a pretty funny video of my little sister reciting her Burns Poem!

Bisham Abbey - Olympic Rehab Clinic

This week I have been down at Bisham Abbey under going an intense rehab program to give myself the best opportunity to return to my full training schedule within the next few weeks, and also to monitor my progress so far. I am very grateful for UKA making the decision to send me here as I really feel it has been beneficial, as a marker to see how far I have come since my surgery and how far I still have to go. This is probably going to be a long blog but there is a lot of information to fit in!!

A Brief History

The building I am currently staying in has a fascinating story and parts of the Abbey date from 1138AD. The building became home to the Earl of Salisbury but after two centuries the Abbey was residence to the Hoby Family. There is a huge painting of Lady Hoby in 'The Great Hall' where we get all of our meals, and she is said to haunt the building. This was not the best story to hear on my first night of settling into my room alone. She has supposedly been seen washing her hands in a bowl of water which floats in front of her. Brilliant. Lady Hoby is said to have beaten her child then left him forgotten in the tower. Even better. So yeah, its safe to say that on the first night I was absolutely...terrified!

The Abbey - Accommodation

First day

On my first day here, I had a quick chat with the doctor and then was told a few things that I had to monitor daily. At 8.30am every morning I had to go over to the rehab clinic with a urine sample and a little thing that resembled a watch. This watch was a sleep monitor and it displays any movements that you have made during the previous nights sleep to see if you are getting enough hours rest. It is safe to say with the amount I sleep, that was the least of my concerns! However, did find out that I was extremely dehydrated both days I have been here! During race season, I am constantly swigging water and a sports drink but since the injury, it has gone completely by the way-side!

My first appointment was with the wonderful physio Ash Wallace. It was the first time my foot has been aggressively 'gone in to' and it was amazing how quickly all the muscles loosened up. Up to this week I have managed to run 35miles a week, all steady, but averaging around 7.10 minutes per mile – so not too bad! Although I had not attempted any sort of strides or sessions. Ash decided that she would allow me to do a session the next day and monitor how the foot reacted. Later I had a quick chat with the nutritionist – nothing major to change, just a little bit more protein and more iron-rich foods to increase my iron stores. I already knew most of this due to my previous anaemia. However, I did get my first ever 'fat test'... obviously thats not the technical name, but that's what it felt like! Haha.. I had a skin-fold test done all over my body so that we could record my body fat and weight and then also the girth around both of my calfs and hamstrings to record any differences due to the injury. As I was unable to maintain the strength in them whilst being in a cast for 8 weeks, I lost a large amount of muscle mass – which is completely normal! But it has to be monitored so that I don’t get any abnormalities when I return to full training and to avoid any more injuries. Thankfully the differences were not too major but it is something to keep an eye on.

The Great Hall - Dining Room

Day 2

This day didn’t start off too great but it ended up being a major step forward for me. I did my normal 3mile run in the morning but at 7am it was extremely dark around here. I decided to go a different route from the day before but ended up near a dual-carriageway. There was a small path to cross over to a trail on the other side. The roundabout was extremely busy but I decided to run quickly across when the road was clear. However a car came flying round and I have never been so close to getting hit in my entire life. It must have been inches away from me. I was very lucky to have managed to actually jump over the side of the bonnet of the car, whilst it swerved to the other side of the road. Thankfully... I wasn't dead... or injured.. and the other car was totally fine! But now I realise why I don’t ever get up at 7am – IT IS TO EARLY TO FUNCTION!

The gym

The day did get progressively better and I managed my first stride out session since the surgery! I was massively excited about getting to attempt my first 'session'. I did a 1.5mile warm up and found a large bit of flat pavement heading under an underpass to do my 12x 1minute fast with a 30 seconds jog recovery, followed by a further 1.5mile cool down. The foot felt great. There was absolutely no reaction whilst running, however the only problem was that I felt like a WHALE! I know i'm not the biggest of girls, but I felt huge on that run mainly due to the impact of running again. It always takes a few sessions to start flowing and feeling comfortable running at a faster pace. Fingers crossed it does!

Before all of this, the Strength and Conditioning coach Ben Rosenblatt took me through some barefoot drills. These included walking on my toes in all directions, then the same drill again on my heels, along with some slow,controlled high knees. I will try and video all these little drills and upload them tomorrow or at the weekend! The elite athlete gym we are using is constantly packed full of athletes, from all sports – netball,rowing,hockey. The centre is the national base for hockey and rowing and many of the athletes have actually all relocated to near Bisham so that they can take advantage of these facilities, become full-time athletes and train as a team. A great idea, which I think would benefit a lot of sports if there was more funding towards our sport. A few of the girls were asking Ben was sport I was from – they guessed Synchronised Swimming! Very random... and I wasn’t sure if this was a good thing or a bad thing. Maybe they thought I didn’t have the build of a middle distance athlete? Or maybe they thought I had great elegance and posture whilst doing my drills? I'm going with the latter... aaahaha..

Again, after my session outside on the roads I had another physio session with Ash. My muscles are very quick at reacting and thinning out. After any injury – and especially with surgery – the muscles become almost 'sticky' instead of smoothly flowing over each other. This needs to be broken up with massage, afterwards its amazing the difference in the tightness within all the little muscles, it feels like a new foot! It is also interesting that the surgeon has actually re-shaped my foot – to what a normal foot should look like! From a young age, I have always had extremely weird shaped feet, they fall in, in the inside, instead of being upright and it a neutral position. Now after the surgery the foot is shaped normally and so I actually run with a more neutral foot position. Hopefully with my orthotics in place and all the little exercises this will eventually benefit me in the long run!

Day 3

This morning getting up at 7am was a bit of a struggle, although I wasn’t as sore as I had expected to be after doing my first faster run. I had a bit of a weird tightness in my toes which quickly eased off on my 3mile run. I have been told this is a good sign! As it shows the small intrinsic muscles within the foot are getting stronger with all the drills and rehab.

The Navicular Bone

I then had a quick chat with the Psychologist Dr Tig Calvert. I think they were just checking to make sure I wasn’t going crazy and thankfully – i'm A-OK. Haha no craziness found here... haha

This was followed by a core session with Ben. After a serious injury many people have a 'weaker side' due to all the weight being shifted onto the one leg when non-weight bearing. Luckily enough I have worked hard with my core – almost every day – due to the fact I hadn’t been able to do much else for a few weeks after surgery. He made me do a few standard 'tests' to analyse what needed improvement and what was already strong. The first test was a standard plank but then to raise my right hand high for a few seconds then my left hand low, to hip length, to see how much my body rotated. This then identifies weakness, which I slightly had. The next test was a standard side plank but then to raise the leg, I had absolutely no problems with this which showed that I was strong in that plane of my core. The last test was to lie on my side on a gym bench, with my upper body hanging off. Ben was then holding onto my legs so that I didn’t fall off! The aim was to hold your body up, using your core for as long as possible. Again I managed quite well, holding each side for 2minutes. Although I was dying towards the end!

Ben then set up a little 'trunk circuit' for me which included planks on a swiss ball and a few other exercises. I then used the 'cross over weights machine', to try an maintain my stance and activate my core to keep me from rotating. Again I will take a video of these and upload them at some point!

My next physio appointment was with the English Institute of sport physio Roz. She went into my lower back as it was completely solid. This resulted in me almost crying at one stage, being tall is such a disadvantage! It is also interesting that some of the tightnesses that I feel in my foot are actually caused by tightnesses in my lower bank. This totally confuses me, but its amazing to see how all the muscles are all linked, and that something higher up the chain can affect the small muscles within your foot! I have also been given some stretches to do, whilst standing on one of these weird vibrating machines. Supposedly woman stand on them for like 30minutes and genuinely believe their loosing weight! But yeah, for me its purely for stretching! No weight-loss here!

Day 4

This morning I was lucky enough to get a little lie-in till 8.30am and managed to do my second running session of the week! Huge step forward. I completed a 1.5mile jog then 6x2min efforts with a jog 30second recovery then a 1.5mile cool down. People were looking at me as if I was crazy, which is sort of understandable - since I was running back and forth over a little 600m bit of flat road wearing crop top and shorts, even though it was about minus 5 degrees! I however was in a world of sweat and was absolutely roasting! So happy to be back doing sessions again, it's a massive improvement in my schedule. 

This was then followed by some hip mobility drills and barefoot drills during my hour with the S&C coach. We then filmed from all different angles doing squats and lunges to detect any movements within my hips which could indicate a weakness. I wasn't actually too bad, although I did show to have a slight weakness with my hips and glutes. Afterwards I was filmed running on the treadmill. It was a specially adapted treadmill which showed the exact time that you spend in contact with the ground. You may wonder why  you would need to know this? Well... again it indicates any abnormalities within your running stride which could be caused due to my current injury. Luckily for me, I was completely symmetrical with my running style! SUCCESS! There was only less than 2% of a difference at any point, running from a slow pace to a faster pace. 

After lunch I was then treated by both the physio and sports masseur followed by a quick stretching session on the vibration plate. It is unbelievable how much that machine eases your muscles off. It doesn't take a lot of effort, however just 10 minutes of stretching makes a huge difference. Definitely something I will be adding into my training regime when I get home!

My last day at Bisham!

Today was my last day, leaving this afternoon from London City Airport. Today we went over my full Strength and Conditioning program. I have been given a little circuit to improve my hip strength and mobility. All the exercises are for 30seconds and only use my own body weight - really hoping that over the next few weeks these will strengthen any weaknesses identified.

It has been intense but the benefit that I have received in the few days I have been here is unbelievable. It is also good to get other peoples opinions on how things are going, rather than always going on my own judgement and to have a little reassurance that I am going about things the right way! I will be returning home for two weeks to put my current program into good use with the outlook of returning to Bisham for another single week at the end of January to re-asses where I am, and if there have been improvements made. It will also give me the change to increase my training load again, hopefully close to my full program, and monitor any changes.

This week I have managed a total of 41miles with two mini sessions - which is a major step forward. The following week I am increasing to 43miles followed by 45miles the following week before returning to Bisham for a check up! Over the next two weeks, I have been allowed to start back training normally with my training group, up at the track in Caird Park, Dundee! Cannot wait! Although I will be doing just half of what they are doing and will be keeping things paced over the next few weeks to re-build my fitness again.

Fingers crossed that if all goes well I will have returned to my full training program by February! Thats the plan anyways, and up to now I have been extremely lucky not to have had any set backs!

I realise I have probably rambled on quite a lot, so if you have made it this far... Fair play to you! I am impressed!!

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