Portsea Twilight 2016

Portsea Twilight  

Saturday 2nd January 2016

http://www.solemotive.com/events/portsea/essentials/

TAKE ON PORTSEA AT SUNSET

At twilight on Saturday, 2 January 2016, participants are invited to run/walk through the spectacular Point Nepean National Park in the 2016 Portsea Twilight. Portsea Twilight is the perfect event to start your year in shape and in style. Take in the undulating short, sharp hills and exquisite natural landscape of Point Nepean National Park at twilight for a 4 or 8km run/walk.

Pre-race -
Brad and I have run Portsea Twilight every year for as long as I can remember. It's a fun tradition, that coincides with New Year's resolutions and Brad's birthday. It's varied a little in distance over the years but it's generally less than 8km. Therefore it doesn't require too much effort and we can still manage our annual post-race dinner at The Rye Hotel.
This time was very different to previous years because I hadn't run properly for nearly 5 months! The last event I'd entered was August (Devilbend), followed by hip surgery. I'd started back running a little in the last month but I was concerned I wouldn't make the 8km distance. I told myself it was okay to walk the hills but I really wanted to run the whole way. I set myself a goal of 46-48 minutes (roughly 6min/km pace). I predicted Brad would finish in approximately 38 minutes.
One difference I love about Portsea is the time of day! Unlike many runners I know, I am NOT a morning person and since my hip surgery, I struggle to move in the morning even more. I love running in the evening and my mobility is better.

Race day -
As usual, we asked my mum to mind the boys and we headed off about 4pm down the Mornington Peninsula. Portsea is roughly 45 minutes by car from our house however the traffic in summer can add time to the trip. Plus the parking at Point Nepean is limited. The weather was perfect for me (probably too warm for others). I chose to run in my Keep Sweatin 2-in-1 shorts (which I love) and a light-weight singlet. Brad also ran in a Keep Sweatin top! I charged my iPod and for the first time in 5 months, I wore my Garmin! I'd changed shoes from NB to Asics Nimbus. Nimbus had more cushioning and it seemed to be working for my recovery. I also took my asthma medication just in case, but forgot to use it! A few years prior, I'd run Portsea and within 500 metres I had terrible asthma. Portsea is usually very windy because you literally run to Point Nepean. The views are AMAZING but the winds can be tough (especially for asthmatics).

   

We arrived early enough for me to mobilise my hip, go to the toilet, check out the merchandise (yes I bought a singlet) and even join the pre-race warm up. We headed to the start line and saw a few familiar faces (Cam & Ash... who finished 5th & 6th place respectively) and we made our way to the back of the first start group.
There were about 2000 participants across both events, roughly 1200 in the 8km discipline.
The first kilometre, I deliberately tried to hold back but still ran sub 5min/km pace. I didn't really look at my watch because I wanted to go by rate of perceived exertion (effort level). I knew the first half of the race had rolling hills and if my left side (hip and foot) were going to struggle, it would be on the hills. The next few kilometres were 5:24, 5:06, 5:18 and 5:14min/km pace (covering 90m elevation). I shuffled uphill and made up time on the downhill. The pack seemed to spread out and I held my position. It was windy but it didn't bother me. I took in the magnificent ocean views all around... (If you've never been to Point Nepean, I'd highly recommend it. It's beautiful, and powerful to see waves crashing against the rocks while you run - in the wind - along quite a skinny cliff face). Portsea Twilight has always put life into perspective for me.
Once you reach the point, you turn around, scamper up and down the hills again until you turn-off to the left. You hit a loose gravel path that twists and turns but it's flat. I felt great when I reached the path and noticed I was overtaking people. My Garmin beeped and I saw my kilometre split was 4:44min/km pace. I was surprised but happy and adrenaline fuelled me to keep going. I don't usually get affected by white-line fever but after seeing my split, I decided to kick it up a gear! The last two kilometres were 4:46, 4:40min/km pace. I continued passing runners right up until the finishing shoot, where I overtook one last female. I crossed the finish line in 40 minutes 21 seconds (5:05min/km pace). I was tired but stoked!

Post race -
This was the first time I'd ever run a negative split. The first 4-kilometres I ran conservatively which saved my hips and foot. The last 4-kilometres I gave it my best and finished strong. I didn't have much left in the tank. I was on such a high though! It had been 5 months since I'd raced.
I went into surgery not knowing if I'd run again. I'd spent the last few months strengthening, stretching, mobilising, rolling and adhering to everything my Physio(s) and Chiro had asked of me. I was/still am, very exercise compliant. My focus has been rehab with one goal in mind... To run pain free! All I want is to run pain free and strong! And Portsea Twilight gave me HOPE! I was so happy :)

I ended up placing 19th in my category (F 40-49) and 74th out of 577 females. Brad ran a fantastic race and finished in 38 minutes (perfect lead up for Two Bays 28km for him).

Soon after we finished, we headed to The Rye Hotel for our traditional post-race dinner. My hips and foot were stiff when I tried to walk again (red wine helped ease my discomfort). I was convinced I was going to wake up sore (but happy) the following day. Surprisingly my left hip was okay. I mobilised it (Limber 11) and it responded well. The worst pain was actually my right hip, which presents differently to my left. For the last year, it has flared on and off with psoas pain. I was sore in the abdominal area for about 5 days post-race. Unfortunately when you have hip issues, it always leads to something else hurting or not functioning properly. However, I understand and accept the road back will be long and slow. Rehab is 2-steps forwards, 1-step back... (especially when I tend to push the boundaries every few weeks).

I have a friend who also had surgery recently, and we have a saying, "Unhappy body but happy mind. Sometimes you've just got to do what makes you HAPPY!" I'm not downplaying the importance of rehab and a sensible return-to-running program. For the most part, I've been careful and held back with running. But sometimes, I NEED to take care of my mental health too and running is my natural anti-depressant. It's all about balance! :)

Lessons -
1. This is more a reminder for myself... Stick to the program! It's okay to push through but when you're coming back from surgery or injury, be careful! I was lucky that I pulled up so well.

Race feedback and will there be a next time -
I completely love Portsea Twilight - time of day, time of year, scenery, ocean, location, distance, size of the event etc. I will ALWAYS run Portsea Twilight. Next time I hope I can come back stronger and try to better my 2014 time of 34 minutes :) I scored this run 9/10 (No bling).

20 weeks post hip surgery

Friday 1st January, 2016

20 weeks since my hip surgery!

Friday 14^th August – Labral tear repaired, 3 anchors, acetabulum shaved, ligaments tightened and ligamentum teres tear repaired.

Weeks 0-8:

Protocol (0-2 weeks) – limited hip flexion, gentle exercises; internal rotation, knee flexion and foot peddling. No external rotation. Numbness and pain in hip/back/abs and movement was difficult.

Day 10, stitches removed and pain medication decreased significantly.

Walking without crutches but small distance with small stride, by 2-4 weeks. 

Protocol (2-4 weeks) – exercise bike with no resistance, limited hip flexion, isometric glute activation standing, bridging, hamstring and adductor stretches, internal rotation. No external rotation.

Returned to work after 2.5 weeks; started driving and off crutches by 3 weeks.

Groin pain on flexion and still struggling to actively hip flex.

Physio (2-4 weeks) 4 point QF activation, resistance band abduction and extension, rolling and gentle hip flexion stretching. Introduced bridges. Strength work for upper body and compliant with rehab exercises for hip. Increase bike work to 30 minutes most days with low resistance.

Need to do more rolling and stretches. Hip flexors feel locked up and glutes, ITB, adductor are tender.

Good days and bad days, possibly overdone it a few times, but trying to be careful.

* Week 4-5, I had a big set back. I was in pain most of the time. I returned to work and I was generally doing too much. As I began doing more exercise, my lower leg issues - calf, flexor hallucis longus - began to hurt again. I had medial knee pain (worked on VMO activation and calf raises). My right hip also started hurting (suspected labral tear) and presented with Psoas pain. I started to feel overwhelmed by the amount of rehab however the physio helped to prioritise. 

Protocol (4-6 weeks) – exercise bike with low resistance, hip flexion 90 degrees, glute activation standing and walking, bridging, hamstring and adductor stretches, internal rotation, leg circles. No external rotation. Still tired and some pain relief especially when walking too much.

Groin stiffness on flexion greater than 90 degrees. Still struggling to actively hip flex.

Physio (4-6 weeks) 4 point QF activation, resistance band abduction and extension, rolling and gentle hip flexor stretches. Strength work for upper body. Bike work 30+ minutes everyday with resistance. Need to do more work on rolling and gentle stretches.

Good days and bad days; hormonal issues making life difficult.

Physio exercises (6-8 weeks) TRX half squat, hip flexor stretches, bridges (attempted single leg bridges), lunge stance but hurt hip flexor, 4 point QF activation, resistance band abduction and extension, rolling and gentle hip flexor stretches, calf raises, single leg extension (VMO activation)

Gradual external rotation. Strength work for upper body and core/abs (no rotation).

Weeks 8-12:  

* I began setting 2-weekly goals. Ankle dorsiflexion and foot pain was prominent. Hip slowly progressing (some groin pain). My right hip began to settle. I changed my focus to mobilising thoraco-lumbar junction. At 11-weeks post-op, I began small amounts of running however I increased too quickly. I pulled up achy in the hips and tight in the thoraco-lumbar spine, the following day. I decided to stop running for a further 2-3 weeks.

ROLLING! Thoracic spine rotation stretches.
Chiropractic adjustment everyday for thoracic spine and foot!

Protocol and physio (8-12 weeks) – TRX half squat and get ups, hip flexor stretches, bridges (attempted single leg bridges), 4 point QF activation, resistance band abduction and extension, calf raises. Strength work for upper body and core/abs (no rotation).

11-weeks - started running small amounts. Initially I could only last 60 seconds before significant groin pain. Then, I progressed to 1-2km, 3km, 5-6km. 
I attempted 8km and pulled up very sore - my entire leg and back ached. 
I stopped running completely for 2-3 weeks.

Weeks 12-18:  

* I was hoping to be running by 12-14 weeks but instead I'd had a setback because I'd tried running too early (11-weeks) and I increased too quickly. I took 2-3 weeks off and tried again around 16-weeks post-op. I began clinical pilates, which helped significantly! I started running weekly on an AlterG treadmill (anti-gravity). It was amazing! I loved being able to run, sweat and increase my heart rate without the same impact on the joints. I ran at 65% of my body weight. I continued with strength progressing to integrated exercises, more single-leg exercises and thoracic mobility. I noticed a pattern of focusing on cross-training and strength, but not enough mobility for my hip.

ROLLING! Thoracic spine rotation stretches.
Chiropractic adjustment everyday for thoracic spine and foot!

Protocol and physio exercises – Squat and get ups, hip flexor stretches, bridges, calf raises, leg press, deadlift, single-leg deadlifts, torsonator exercises, Lat Pulldown, Chin ups, core work
Clinical Pilates

No running after pulling up sore between 11-12 weeks. 
Began running on an AlterG treadmill at 65% of my body weight - Amazing!
Around 16-weeks, I tried running again. Small amounts. Sometimes I would feel ok, other times I pulled up very sore (hormones seemed to be a significant factor in pain levels!)

Weeks 18-20:     NOW!

* I started running weekly on an AlterG treadmill (anti-gravity). I increased from 65-70% of my body weight. I began focusing more on mobility, specifically Limber 11 (2-3 times per day), cross-training and strength work. I continued clinical pilates. I could run 5-6km outside and 5-8km on a treadmill. Any further would result in significant pain the following day.

LIMBER 11! (https://www.defrancostraining.com/joe-ds-qlimber-11q-flexibility-routine/)
You Tube Limber 11 (It became part of my daily routine from approximately 16-weeks post-op).
Chiropractic adjustment every second day for thoracic spine and foot!

Protocol and physio exercises – Squat and get ups, hip flexor stretches, bridges, calf raises, leg press, deadlift, single-leg deadlifts, torsonator exercises, Lat Pulldown, Chin ups, core work
Clinical Pilates
I decreased my physio but started booking regularly myotherapy appointments for massage and dry needling. As mentioned, I'm exercise-compliant regarding strength but I need to work on mobility and treatments. 
AlterG treadmill at 70% of my body weight - Amazing! Treadmill runs at approximately 10km/hr for 5-8km. Outside runs (5-6km maximum)
* I tried running 8-10km outside a couple of times and pulled up very sore! It lasted for days!
I'd entered Great Ocean Road 45km in May 2016 however after being so sore, I decreased to 23km event. (Hormones still a significant factor in pain levels!)

* Goals for the next few weeks:
- Cardio and strength training daily
- Limber 11, 2-3 times per day 
- Yoga/Pilates weekly
- Myotherapy treatments weekly
- Chiropractic adjustments

Note: People ask if I'm happy I had surgery. My biomechanics are better. I can squat better, sit cross-legged on the floor and run with a neutral gait. I still sleep with a cushion in between my legs and have some limited movement (flexion and rotation). However, pain levels are still higher than pre-op. One reason it took me so long to have surgery was my pain levels were low. Most days it didn't bother me (I'd adapted). Most runs it didn't bother me (I'd learnt to externally rotate my hip). But I lost power, speed and most of all, I had foot pain (which refused to go away because I couldn't put my hip in a neutral position). 2016, I've entered 2 half-marathons (6 months post-op) and aim to run a marathon (12 months post-op). My goal is to mobilise daily, adhere to weekly treatments and regular pilates/yoga. I have years of poor function to correct. It will take dedication. 
Thanks for following my story :)