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Commit to Schedule - Dealing with Injury, Illness and DOMS

May

11

What is great about Commit to Get Fit is that you get a bunch of team mates together, most of us don't know each other well and then you've got something to relate to other than work and like any relationship you then have a building block. The same is true at the additional classes. You can see people every lunch time heading for the sports centre and there's a fair chance they're commiting to get fit.

 

This year I'm trying to get a fitness programme together. I injured my knee nearly 4 years ago and it took over 3 years to get a diagnosis. Before my injury I used to run, not at any particular level but I enjoyed pounding the streets. However I always needed a goal, 10k here, 1/2 marathon there and one marathon. After that I tried a triathlon and really enjoyed it, despite not being a great swimmer. Shortly after that I injured my knee. After a few months out I needed something so I found Yoga and Spin. My knee got worse and the spin had to go. I saw an NHS physio, a chiropractor and got some suggestions from the Sussexsports team. I started Life Circuits twice a week and included some recovery exercises in that. I returned to the NHS and finally got referred to Orthopaedics, who then sent me back to my original physio who diagnosed me with quadriceps tendonitis.

 

Having a diagnosis means that I have some exercises that will help overcome the injury, or at least keep it at check. I does mean that I have to go to the gym once a week and extend my left quadricep. I've started running sporadiacally and go to spin lessons again. I haven't got a clue where my limit lies, this is something that I've decided to test. So the theory is let's aim for a 1/2 marathon and a beginners triathalon within a year. I've done two casual 5 milers this year and I've a 10K coming up in June. One thing is clear though, I won't make 10K without training.

 

So this year's CTGF is a weekly program of gym, outdoor run, indoor cycle, a 25 min swim and 1 or 2 yoga classes. I'll also be trying out Charleston and Bouldering as group activities.

 

Week 1

Thurs - Boundary Walk - CANCELLED due to ILLNESS

Sat - Swim - CANCELLED due to ILLNESS

Great start but unavoidable.

 

Week 2

Mon - Yoga - CANCELLED due to Bank Holiday

Tues - Life Circuits - Great class, team reps, good fun with a smigeon of competition

Weds - Run - Blowing a hoolie so I headed up to Falmer Sportscentre gym for the first time in about 9 years. Did 5K at pb speed? Lent forward in an attempt to start a change of running style. Calves are feeling it afterwards.

Thurs - Charleston - Really good fun and alot more energetic than I imagined it would be.

Fri - Spin - My legs are dead. I've no power in them at all but I give all I've got.

Sat - Swim - Enough is enough - CANCELLED due to DOMS (Delayed onset muscle soreness) has kicked in. I need to rest or I'll injure myself.

 

Now I go into Week 3 with some thoughts. Where did I over do it? I certainly went for it a little hard running on the treadmill and the Charleston was more energetic that expected. I think I'll stick to the program, yoga, spin and life circuits are classes so I'll do as expected. I want to up my distance for running by 1k per week, so 6k this week at a normal pace, and a 25 min swim. The knee is a little sore as I start, but yoga and life circuits should help that.

 

I've also read Sports Physio Tom Groom's notes from last year.......hopefully they'll keep me in check.