It's been a mixed week. Due to work commitments I couldn't make swimming on Tuesday which is now 2 weeks without a swim - I'll pay for that this Tuesday! I was away at a conference and after 5 hours of lectures my arse was numb as was my head so I pulled on my shoes and went out for a fast 10k with a fellow ultra runner. It was a beautiful night and we just got back as the daylight went. Checked my pace and it was 5:15 per km which I was delighted with and my heart rate was ok.
On Thursday I went out early in what could best be described as fowl weather with Genevieve my coach and we ran our 10.5 miles route. At the furthest point from the end I felt something strange in my left hamstring and I stopped and stretched it off. After a while the niggle disappeared and I was running well and when I finished was amazed I had taken 5 minutes off the first run on this route a week ago (5:13 per km pace). I felt great. What an improvement. I didn't walk any of the hills and felt strong at the end - that was my 1 step forward. Later on in the day my hamstring started to remind me it wasn't happy so on Friday I called off another 10.5 mile run - this was my 2 steps back.
It wasn't any better on Saturday but was invited to a gym by my wee pal Papa G. I went on a bike for 35 mins (I have no bike fitness!) followed by 20 minutes on the treadmill. A few stretches, steam room, sauna and jacuzzi with the water jet fixed on my foot, and I felt better (that's the but still moving bit!).
This morning I went out with Mark who is training for his first ironman and was happy to run in zone 2 and we did 3 evenly paced laps - 6:31 per km pace for 23km. I felt I could have gone on for another lap which is the benefit of running at that pace but my foot was starting to grumble. I've iced it, rolled it, stretched it and am now resting it. I really don't have a choice at this stage but to build the miles slowly and not concern myself that I am so far off where I need to be. My wee pal Papa G reminded me that I was good at giving advice but needed to listen to some of my own. The point he was making was that the hamstring injury might have been due to me pushing the pace when I need to be the tortoise not the hare - point taken Papa G. Here's to an incident free week.
Sunday, 29 March 2015
Sunday, 22 March 2015
Running with Dr Doolittle
It's been a great week for my running. On Wednesday I went out with my coach for 10.5 miles before work. The lambs are making an appearance and she enjoyed talking to them and the other animals all the way round - just like Dr Doolittle! Two days later we did the same route again and despite the headwind we were more than 2 minutes quicker - progress. Anyone who has run with me knows I sound like an old man dying with my breathing so Gen had me working on my breath and heart rate. Hard work but easier when someone is on your shoulder keeping you going.
On Saturday I was running with the animals namely Rosie & Duke plus Gav - I was out for 3 laps/15 miles. The plan was for easy 50 min laps as this would keep my heart rate in zone 2. At the end of the 1st lap I looked at my watch - 45.15! Those 4 legged pace makers had stretched me. They were only staying for another half lap but I managed that in 47 mins. I knew the third lap was going to be tough and my foot was grumbling along with my legs as this was the most I had run this year so no surprise when the 3rd lap was around 53 mins. Being on my own and hobbling round wasn't much fun but is good practice for long distance running - nobody said it was easy!
Foot rolling, icing and night boot were all employed to get me ready for today. As I lay in bed I thought about my scheduled 10 miler with some of the 'fling boys and started considering going cycling instead to ease off my legs and foot. But my "A" race is only 87 days away and doesn't involve a bike so I headed off for Chatelherault. Despite the easy pace it was tough. My legs felt "shredded" from doubling my previous weekly mileage but it had to be done. My three companions had some good banter so that made it more bearable. A bath and some food made me feel human again but as I won't be running till Thursday they will have time to recover.
Unfortunately my foot/ankle specialist has postponed my appointment till 13th April so I'll just keep building the miles and put up with the discomfort. Maybe talking to the lambs will take my mind off the pain!
On Saturday I was running with the animals namely Rosie & Duke plus Gav - I was out for 3 laps/15 miles. The plan was for easy 50 min laps as this would keep my heart rate in zone 2. At the end of the 1st lap I looked at my watch - 45.15! Those 4 legged pace makers had stretched me. They were only staying for another half lap but I managed that in 47 mins. I knew the third lap was going to be tough and my foot was grumbling along with my legs as this was the most I had run this year so no surprise when the 3rd lap was around 53 mins. Being on my own and hobbling round wasn't much fun but is good practice for long distance running - nobody said it was easy!
Foot rolling, icing and night boot were all employed to get me ready for today. As I lay in bed I thought about my scheduled 10 miler with some of the 'fling boys and started considering going cycling instead to ease off my legs and foot. But my "A" race is only 87 days away and doesn't involve a bike so I headed off for Chatelherault. Despite the easy pace it was tough. My legs felt "shredded" from doubling my previous weekly mileage but it had to be done. My three companions had some good banter so that made it more bearable. A bath and some food made me feel human again but as I won't be running till Thursday they will have time to recover.
Unfortunately my foot/ankle specialist has postponed my appointment till 13th April so I'll just keep building the miles and put up with the discomfort. Maybe talking to the lambs will take my mind off the pain!
Monday, 16 March 2015
Rolling rolling rolling!
This certainly hasn't been a normal weeks training. I was away for a long weekend and the running shoes and lycra wouldn't have gone down well with my better half as it was "a break" - a friends wedding. So during the week I had some shorter road runs to keep the legs moving plus a sports massage that, was painful. It was suggested based on the tightness of my calves that a weekend off might not be a bad idea, plus some yoga.
Having travelled 6 hours in a car, when I got back on Sunday I wasn't capable of running the length of myself so I took the rest. This morning at 6.30am I went out for a run and it was great. This is now going to be the norm as I increase the regularity of my running during the week with the long runs at the weekend.
Yoga tomorrow morning will help with the stiffness in my claves but unfortunately I will miss my normal Tuesday night swim session as I am attending a motivational talk which will help me on the mental side of my preparation - leave no stone unturned!
A big date on the horizon is 2nd April when I meet a foot & ankle specialist. I am hoping that by rolling my feet twice a day and wearing "the night boot" which is stretching the arches in my foot will help. I am also going to start using orthotics in my normal shoes to see if that takes some of the strain off my arches. My hope is that I will be able to build up the miles, slowly, so that I can run the 100 miles on 18/19 June without causing any lasting damage!
Having travelled 6 hours in a car, when I got back on Sunday I wasn't capable of running the length of myself so I took the rest. This morning at 6.30am I went out for a run and it was great. This is now going to be the norm as I increase the regularity of my running during the week with the long runs at the weekend.
Yoga tomorrow morning will help with the stiffness in my claves but unfortunately I will miss my normal Tuesday night swim session as I am attending a motivational talk which will help me on the mental side of my preparation - leave no stone unturned!
A big date on the horizon is 2nd April when I meet a foot & ankle specialist. I am hoping that by rolling my feet twice a day and wearing "the night boot" which is stretching the arches in my foot will help. I am also going to start using orthotics in my normal shoes to see if that takes some of the strain off my arches. My hope is that I will be able to build up the miles, slowly, so that I can run the 100 miles on 18/19 June without causing any lasting damage!
Sunday, 8 March 2015
Sticking to the plan
Training for an endurance event isn't easy as it takes time and sometimes life or work gets in the way. This week I was away at a conference from Wed - Friday and it involved long days. So my only mid-week run was on a treadmill (how boring) for an hour. But I did have a good yoga session and swim session before I went so I didn't feel too guilty.
The main miles are done at the weekend and although I have a half ironman approaching and have done no cycling, I'll get there, I need to concentrate on my "A race" in June - the 100 mile run. The weather forecast on Saturday was horrendous - heavy rain and 49 mph wind. So there was only one place to run - Chatelherault. The trees would provide cover but may become dangerous as the forest is littered with recently felled trees. I ran with a couple of friends who were looking for an evenly paced run as part of their Ironman training and were happy to work with me as I tried to keep my heart rate down - you get fitter that way. By the end of three laps I was soaked and very muddy so was hosed down and told to strip before getting in the house!
I spent a painful evening nursing my plantar fasciitis, rolling it and applying a stretch through a special boot. When I woke in the morning I was still hobbling and nursed the foot further before going out for 2 laps. I was delighted to be accompanied on the 2nd lap by my coach Gen who has been in Canada for the last few years and back home for a while. She was pleased with how I was running which gave me a real lift in confidence and assuming I can "nurse" the foot along, well let's not tempt fate. But I achieved the goal I had set for the weekend and am sticking to my plan. Slowly does it and I need to increase my running and cycling during the week. It feels great to have stretching targets - realistic ones don't do it for me!
The main miles are done at the weekend and although I have a half ironman approaching and have done no cycling, I'll get there, I need to concentrate on my "A race" in June - the 100 mile run. The weather forecast on Saturday was horrendous - heavy rain and 49 mph wind. So there was only one place to run - Chatelherault. The trees would provide cover but may become dangerous as the forest is littered with recently felled trees. I ran with a couple of friends who were looking for an evenly paced run as part of their Ironman training and were happy to work with me as I tried to keep my heart rate down - you get fitter that way. By the end of three laps I was soaked and very muddy so was hosed down and told to strip before getting in the house!
I spent a painful evening nursing my plantar fasciitis, rolling it and applying a stretch through a special boot. When I woke in the morning I was still hobbling and nursed the foot further before going out for 2 laps. I was delighted to be accompanied on the 2nd lap by my coach Gen who has been in Canada for the last few years and back home for a while. She was pleased with how I was running which gave me a real lift in confidence and assuming I can "nurse" the foot along, well let's not tempt fate. But I achieved the goal I had set for the weekend and am sticking to my plan. Slowly does it and I need to increase my running and cycling during the week. It feels great to have stretching targets - realistic ones don't do it for me!
Sunday, 1 March 2015
Pain management
Over the years of blogging I've often been told that the honesty in my writing is refreshing. I don't try and make myself out to be more than I am and I've never considered myself an athlete because I see athlete's all the time and they are faster and fitter so I'd only be kidding myself on. I'm proud of my achievements over the years and have put in long hours to get across the finish line so I'm not detracting from any of that, but I'm realistic. I'm fitter than your average 53 year old but I'm not happy with my current level of fitness which is mainly down to injuries.
This week I've had 2 good swimming sessions and as my injury doesn't affect swimming, I've enjoyed the sessions. Swimming always pushes me and despite it only being "the warm up" in a triathlon, I can see me swimming for a long time. Yoga on Tuesday helped my aching legs after the half marathon on Sunday but I was limping because of my foot. If you've ever had Plantar Fasciitis you'll appreciate the pain in the inside arch of your foot. It's so tight that every night I use a rolling pin to ease the tension and I've now bought a specific roller to help. Add to this I have pain across the top of my foot which usually hurts after running and it's fair to say I am in pain management mode - the cyclists would quote me "rule 5" which is man the f up! I visited my podiatrist on Thursday and he has adjusted my orthotics as the angle of my calf was slightly out when my foot struck the ground. This hopefully will work but he wants me to see a foot specialist as he is concerned I might cause long term damage and wants it checked. The adjustment will change my running which will give me a few aches and pains in my legs. So on Friday I ran 10k, Saturday 16k which I found very tough and today another 16k which wasn't much easier. Add to the altered orthotics and new set of shoes and my legs are wondering what's going on. My PF is bloody sore but the top of my foot feels ok.
Until I see the foot specialist I will keep building up the running slowly and try and stay injury (more) free. I'm not thinking about June 18/19 as there is no short cut to increasing the miles without the increased risk of injury and I'm hurting enough. So I thought I'd bring you up to speed on my journey. No BS or false positive stuff, just an honest assessment. If I am going to achieve my goals this year it will happen because I'm being sensible and managing the pain best I can. Thanks to my fellow runners for their constant encouragement when I am out with them.
This week I've had 2 good swimming sessions and as my injury doesn't affect swimming, I've enjoyed the sessions. Swimming always pushes me and despite it only being "the warm up" in a triathlon, I can see me swimming for a long time. Yoga on Tuesday helped my aching legs after the half marathon on Sunday but I was limping because of my foot. If you've ever had Plantar Fasciitis you'll appreciate the pain in the inside arch of your foot. It's so tight that every night I use a rolling pin to ease the tension and I've now bought a specific roller to help. Add to this I have pain across the top of my foot which usually hurts after running and it's fair to say I am in pain management mode - the cyclists would quote me "rule 5" which is man the f up! I visited my podiatrist on Thursday and he has adjusted my orthotics as the angle of my calf was slightly out when my foot struck the ground. This hopefully will work but he wants me to see a foot specialist as he is concerned I might cause long term damage and wants it checked. The adjustment will change my running which will give me a few aches and pains in my legs. So on Friday I ran 10k, Saturday 16k which I found very tough and today another 16k which wasn't much easier. Add to the altered orthotics and new set of shoes and my legs are wondering what's going on. My PF is bloody sore but the top of my foot feels ok.
Until I see the foot specialist I will keep building up the running slowly and try and stay injury (more) free. I'm not thinking about June 18/19 as there is no short cut to increasing the miles without the increased risk of injury and I'm hurting enough. So I thought I'd bring you up to speed on my journey. No BS or false positive stuff, just an honest assessment. If I am going to achieve my goals this year it will happen because I'm being sensible and managing the pain best I can. Thanks to my fellow runners for their constant encouragement when I am out with them.
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