Note
(injured) (rest day)
Session with Kim. Went through a lot of stuff, so thought I'd try and write it down whilst still fresh in my mind.
She filmed me running to analyse my gait. I am a heel striker and my foot lands too far in front of me causing stress to the calf and achilles area. I need to do running drills to try and correct where my foot lands; think pushing off the ground rather than dragging over it.
She talked about running shoes. I need something with a bit more cushioning, particularly on hard ground (like JK Day 2).
She checked me to find out where I was less mobile. Not surprisingly I am stiff in the back and gluts. I have been concentrating on hamstring and calf stretches for years. Now I have some for my back and gluts.
So here is the action plan:
1. Regular back and glut stretches (along with hamstring and calfs).
2. Running drills to try and change point where foot strikes the ground.
3. Heel raises. Latest thinking is eccentric and concentric both good. Start with both feet, alternate days and build up. Should be pain free.
4. Running. I need to judge when achilles has settled sufficiently to try and run again (not today; it's still a little niggly walking). Start with 5-10 mins and build up on alternate days. Accept some discomfort on day-to-day basis but should improve on average week-to-week. Cycling OK on days between.
5. Orienteering. Depends on the terrain; soft lakeland forest and moorland better than hard southern forest. Graythwaite probably OK, but best to miss British Sprints and save myself for the Middles. Either British Long or Relay, not both. Downhill is worst for the achilles, so ease off on track/roads going downhill.
Visited Accelerate on way home and tried a few pairs of trail/off-road shoes. Settled on a pair of Innov8 Mudclaws.