by Paul Thompson
So today I was at the London Marathon Expo with running buddy Flavio De Simone and his wife Kate. While they collected their numbers I was deferring my entry to 2020. This Sunday morning I’ll be spectating rather than running it. London is calling but I have a pain in the arse which has wrecked my 2019 plans. Those plans centered on trying to emulate London 2017 when I ran 2:31:45 and then running the Berlin Marathon in September in a bid to top the M50 rankings in the Abbott Age Group World Rankings.
Jamie Lopez, Katharine and Flavio De Simone seeking PBs of around 2:45, 3:40 and 2:35
Those that have suffered from piriformis syndrome know the choice of words is apt – metaphorically and physically it’s a total pain in the arse. It’s the main reason I haven’t posted in a while. I’ve had nothing to brag about, but lots to whinge about. This year look set to rival 2013 when I was knocked over by a cyclist and was forced to take 6 weeks off running altogether to allow my broken scapula to heal. I opted to save you the whinging. Until I saw some light at the end of the tunnel. I think I see some.
So what’s the story this time? And what have I learned, if anything?
Onset of Injury
The injury struck just as I was ramping up for the final marathon training block. By end of January, some 13-14 weeks out, I was back in full training mode following 2 months of intense rehabiliation following breaking my shoulder on 9 November 2018. By the time I landed in Singapore in early February in time to celebrate Chinese New Year with family my shoulder was 90% right and I was all set for full marathon training. Or so I thought.
After spending a few days accimilatizing to the tropical weather I slammed in a 20 minute Mona Fartlek, took a day off and then ran 20 miles off road in 88F / 30C and 90% humidity. In the latter stages of the long run I could feel encroaching pain in my butt and hamstring. I’ve not been right since.
Diagnosis and Treatment
I have had no shortage of well intentioned and expert advice and help. Soon after the issue first arose I saw physiotherapist Mok Ying Rong at the Rehab Lab in Singapore who focused on trying to correct my gait. On arrival back in the US I then saw acupuncturist Russ Stram at Runner Clinic NYC and had weekly sessions of massage and active release therapy with Tom Nohilly But it took several weeks to determine whether I had high hamstring tendinitis or piriformis syndrome. The symptoms are similar.
It’s not the first time I’ve had this. Back in 2013 I was grappling with it when I was knocked over by a cyclist and broke my shoulder. After six weeks forced rest the problem disappeared without trace. Hopefully this time I don’t have to wait for a cyclist to knock me over.
After spending several weeks fighting it and getting increasingly frustrated eventually I found some rhythm to my daily routine. Today that daily routine comprises an hour of cross training – a mixture or ART focused on the hamstrings, foam rolling the upper leg and lower back, and general hip and leg strengthening (quad, calf, gluteal muscles, hip abductor) – and running 30-60 minutes 5 days per week with the rest of the time on the static bike for an hour as I did this past week.
While I’m not out of the woods yet I’d like to figure out what caused this. Only then can I avert a repeat. Unfortunately, the list of possible causes is as long as my layoff and like my layoff the list keeps getting longer. Contenders include a wearing new running shoes (some Hokas instead of adidas Adizero Boston, my go to shoe these past few years), new Loake suede ankle boots (my brother Stephen helps make them), number of long haul flights in coach / economy, lack of icing legs post run (prompted by the cold winter weather), and that old chestnut – lack of regular TLC.
But the root cause might well be the accident in which I broke my shoulder. Friends in the know who I’ve consulted online reckon the accident may have knocked my back out triggering a chain of events culminating in my injury.
I’m afraid I’d like to think I’ve come out of this business wiser but suspect not. I’ve been reminded how poorly I respond to injury. It’s taken me far too long to diagnose and get into an alternative exercise routine. But I think I’ve gained some patience. I was starting from a very low base.
My plan is to be done with this before the Brexit impasse is resolved. So that gives me until 31 October at the latest. I’m hopeful I’ll be firing on all cyclinders come June and then do the half marathon, 10K and 8K cross-country at the European Masters Athletics Championships 2019 in Venice on 5-15 September and / or the Berlin Marathon.
In 2020 I aim to compete with the top masters from around the world as they converge on London for the Abbott World Marathon Majors Age Group Championships. This Sunday I will be watching the world’s greatest marathon and tracking closely top masters athletes Lee Aherne (M50), Stephen Watmough (M55), Flavio (M45) and Kate De Simone (W45), Rob Downs (M55), Jonathan Ratcliffe (M50) and Jamie Lopez (M45), amongst others. Right I’m dialling off here.