Intervals - Heffron Tue 23/2

A beautiful evening. Running home decided to try intervals on the newly mown oval at Heffron.
Ten 500m intervals. Pain level high. The last two were not pretty.
Then went to Gym for leg strength exercises.
Thu had Physio consult and dry needling. The left adductor is very tight. Needling on the left pelvic ligaments was very effective.
Also saw Prof Neil at ST Vincents who diagnosed patellar osteophytes in left knee which is not a good thing.

Week 18 recap

It's now week 18 since I crashed my bile and broke my acetabulum. I was knocked unconscious and woke up in casualty.

A broken acetabulum is very painful. Fortunately my fracture was not displaced . That means that no medical intervention was required. I just needed bed rest for at least six weeks. I probably would have been sent home to recover earlier except that I also suffered a big blow to the head (traumatic brain injury TBI ) and lost my memory. So I ended up staying in hospital for 2 weeks until I could pass the Post Traumatic Amesia test.

I was allowed to weight bear on week 7 and I happily threw away the crutches two weeks later. Since then I have seen two physiotherapists simultaneously, a speech therapist, a psychologist and an OT.

In week 9 the rehab doctor told me to take 3 months off all work, (in fact he gave me a lecture) but that was impossible. I returned to the office in week 4. I figured that I may as well rest at the office as lay in a bed at home. It OK to do hat when you are the boss.

My mind was definitely a bit scrambled right up to January. Fatigue was bad. But something happened during the Chriatmas break and I started to feel "normal". Thought patterns and emotions became much more predictable.

These are the things that helped me recover:
-I was very fit
-I had fantastic medical attention and rehab.
-Pool therapy and gym work greatly helped build up the muscles again. The nerves that control my left leg. were quite affected and for quite a while I just could not make the leg behave. I walked all over the place rather than a straight line. I always had the sense that I would fall over
-Bike riding- I got my bike back from the bystander who took it home in week 9 and I immediately started riding again. It felt great but I was very slow. Little old ladies overtook me. And I could not swing my leg over so I had to dismount by laying the bike on the ground. But gradually I built up the k's and now I am holding 30k/h around Centennial for 40k.
-Speech therapy. I had great trouble speaking after being hit on the head and this continued until January. I stuttered terribly. Susan the Speech Therapist was very helpful. But so was a particular video aimed at Adult stutterers. Eventually the cure boiled down to just slowing down your speech and letting the brain catch up.
-Family and friend support. I was never without help. This was a big difference between me and a lot of patients I saw in hospital. It's one thing being injured. It's quite another to be injured and lonely. What motivation does one have to get better without friends and family.
-Motivation - I was highly motivated by the entry that had been accepted for Boston. Could I still run it? Just six months after fracturing my pelvis?

So that's the recap. I can now run 10k in 50 mins and ride 40k in 1h20.

I plan to run 20k by the end of Feb. I want to be able to hold 5min k's or Boston will be too disappointing to enter.

Week 18 recap

It's now week 18 since I crashed my bile and broke my acetabulum. I was knocked unconscious and woke up in casualty.

A broken acetabulum is very painful. Fortunately my fracture was not displaced . That means that no medical intervention was required. I just needed bed rest for at least six weeks. I probably would have been sent home to recover earlier except that I also suffered a big blow to the head (traumatic brain injury TBI ) and lost my memory. So I ended up staying in hospital for 2 weeks until I could pass the Post Traumatic Amesia test.

I was allowed to weight bear on week 7 and I happily threw away the crutches two weeks later. Since then I have seen two physiotherapists simultaneously, a speech therapist, a psychologist and an OT.

In week 9 the rehab doctor told me to take 3 months off all work, (in fact he gave me a lecture) but that was impossible. I returned to the office in week 4. I figured that I may as well rest at the office as lay in a bed at home. It OK to do hat when you are the boss.

My mind was definitely a bit scrambled right up to January. Fatigue was bad. But something happened during the Chriatmas break and I started to feel "normal". Thought patterns and emotions became much more predictable.

These are the things that helped me recover:
-I was very fit
-I had fantastic medical attention and rehab.
-Pool therapy and gym work greatly helped build up the muscles again. The nerves that control my left leg. were quite affected and for quite a while I just could not make the leg behave. I walked all over the place rather than a straight line. I always had the sense that I would fall over
-Bike riding- I got my bike back from the bystander who took it home in week 9 and I immediately started riding again. It felt great but I was very slow. Little old ladies overtook me. And I could not swing my leg over so I had to dismount by laying the bike on the ground. But gradually I built up the k's and now I am holding 30k/h around Centennial for 40k.
-Speech therapy. I had great trouble speaking after being hit on the head and this continued until January. I stuttered terribly. Susan the Speech Therapist was very helpful. But so was a particular video aimed at Adult stutterers. Eventually the cure boiled down to just slowing down your speech and letting the brain catch up.
-Family and friend support. I was never without help. This was a big difference between me and a lot of patients I saw in hospital. It's one thing being injured. It's quite another to be injured and lonely. What motivation does one have to get better without friends and family.
-Motivation - I was highly motivated by the entry that had been accepted for Boston. Could I still run it? Just six months after fracturing my pelvis?

So that's the recap. I can now run 10k in 50 mins and ride 40k in 1h20.

I plan to run 20k by the end of Feb. I want to be able to hold 5min k's or Boston will be too disappointing to enter.

Centennial Park 40k Bike

Mugga asked me to join him on a bike so we went to office to get my bike and we road to Centennial. ThenI did ten laps. Graeme went ahead on lap 4 but pulled out on lap 6.

I fell in with a very tall Asian guy called Dan and we slipstreamed each other for the next 5 laps. That greatly increased our speed.

Ended up losing Graeme. Did 10 laps in 1.20. Then a couple of cool down laps and then rode home.

Park run St Peters

First competitive run after fracture.

Parkrun 5k In 21.59. Felt pretty good all the way. I did the course again as a cool down after chatting to the other finishers.

This came after string of 5 days @ 10k per day

Harbourside Hike Star 9/2/16

First Star in a year.

Great to see familiar faces. Started with 6am group and completed the first half to the bridge

Then went straight up the hill to the finish. Had no trouble running the pace.

Hip pain. 6/10 at the end. Knee pain 2/10.

Erskineville to Pagewood 6/2/16

I went to a unit inspection with Honor next to Erskinville Station and then slow jogged to The office via Sydney Park.

I stopped and found a geocache in Sydney Park along the way. Walked the last couple of k due to hip pain.

Lihir 10k Feb 4th 2016

I was on Lihir Island PNG for a week. Mostly the weather was too warm for jogging or I was too exhausted but on this evening it was overcast and cool and I had an easy day.
So off I ran along the dirt roads of he mining township.
I was surprised to see half a dozen other runners out there plodding in the the pleasant twig blight and light rain.
I fell in with one fellow for the last 3k and fortunately I was actually faster than him. That's a first for the last 4 months
10k all up in exactly 50mins.