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Training Updates

It’s all gone wrong!

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Gutted, that’s the only way to describe it.

It had been a fairly good month, with the NDW50 coming up I had run 10 miles on the 1st, cycled a total of 23 miles on the 2nd, a 2.25 mile running speed session on the 3rd and a reasonably paced trail run of 5.5 miles on the 5th. The plan had been to run a 10 miler on the 6th and continue to cycle for the rest of the week, tapering down for the 50.

I set out on my run on the Monday, with the weather perfect and feeling good. I had run out to a 5 mile point, taking in a section of the North Downs Way and was heading back to complete my run.

Such a good day for a run
Such a good day for a run

At about 6.5 miles I rolled my ankle, when I say rolled my ankle I mean ROLLED it. I was floored instantly, but I have rolled my ankles before and the pain subsided to allow me to jog slowly on. A few yards down the trail it rolled again and if the first time hurt, this was something else. I had to sit down, physically shaking with the pain and I knew that I had to call it a day and walk (the 3 miles) home.

Floored after the second time
Floored after the second time

Like buses these things come in three’s and about a mile into my trudge home it went for a third time and again I was floored. I eventually picked myself up again and grabbed a nearby stick and slowly got home.

My makeshift crutch to get me home
My makeshift crutch to get me home
The Damage:

Below is a sequence of photos showing the progression of the swelling and bruising on my ankle

The swelling can be seen straight after it happened, but no bruising
The swelling can be seen straight after it happened, but no bruising
Waking up in the morning and being presented with this was not good
Waking up in the morning and being presented with this was not good
Heavy bruising and still swollen, a trip to the doctors and hospital for an X-Ray was in order
Heavy bruising and still swollen, a trip to the doctors and hospital for an X-Ray was in order

I went to the hospital today and had an X-Ray and my ankle prodded and poked. The good (great) news is that it’s not broken, which is a huge plus. The nurse said there was a lot of tissue damage and was prodding to find any pain points but other than a little twinge it was pretty painless. She was moving the ankle through its range of motion and was pretty surprised that something which looked this bad didn’t cause more pain, hopefully indicating that the damage is not as severe as it could have been.

I have been given some crutches to keep the weight off it but I am actually able to walk on it, hold my foot flat on the ground and stand with weight on it. Despite these positives it’s not going to be a quick fix and will take 4-6 weeks before I can run again. Knowing this I had to withdraw from the NDW50 (hence being gutted).

It’s not all doom and gloom though, I have more desire than ever to get that 100 miles under my belt in August and am going to make sure I do everything to help me achieve that. So it’s now a full course of RICE then when able to some re-habilitation exercises and cycling and swimming.

I will be back up and running in no time!

Training Updates

Training this week – Things are going much better

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The last post I wrote on my training I was a little down on the lack of running and worried about the ultra in May, as of today I am feeling much better in myself.

This week I have done something (either cycling or running) every day and despite feeling a little sore as I sit here and type, am feeling in good shape. Monday through to Thursday it was the usual cycle commute to and from work, with me covering a total of 94.66 miles for the week. The wind throughout the week added to the challenge of this, in the mornings it was behind me on an essentially down hill route but in the afternoon it would be blowing in my face the whole, uphill return journey (by Thursday evening my legs were battered)

Friday saw me try out running in my lunch break. As time is limited I opted to do a 2 mile speed session, running this in 14:41 with an average pace of 7:16/mi which for me is quick and given my lack of any speed training so far something I was pleased with, this set me up well for the long run on Saturday.

My long run started early with me getting up around 06:30 to get my kit ready and head out as soon as possible. My plan for the day was to run around 20 miles with the minimum kit required for the NDW100 in August. My reasoning for this was in part to get used to the weight of the stuff needed, but also to test out the Ultimate Direction Scott Jurek Race Vest that I would be using for the event (and the NDW50)

This picture shows how much stuff the pack can carry
This picture shows how much stuff the pack can carry

I will go into more detail on the race vest in a separate review, but suffice to say after the unimpressive first run in it last week, I am sold on it now (why in my review)

Setting out at around 07:25 I headed out to join the North Downs Way following my usual route, picking up the NDW just before Gravelly Hill.

Me at Gravelly Hill wearing the SJ Vest
Me at Gravelly Hill wearing the SJ Vest

From Gravelly Hill I headed East along the North Downs Way, stopping as and when to grab some photos not worrying too much on the timing, just enjoying being outside in the sun.

Spring is most certainly here
Spring is most certainly here
Great views, this is why I trail run
Great views, this is why I trail run
Not a cloud in the sky, you could see for miles
Not a cloud in the sky, you could see for miles
Just a phot of some cows
Just a photo of some cows

I carried on east just past what would be Botley Hill checkpoint on the NDW50/100 until I reached just over 10 miles (around Tatsfield), turned around and reversed my route to bring me in a nice 20.

Positives

  • Pace wasn’t terrible
  • North Downs Way has dried out significantly
  • SJ pack with a full load in it is awesome
  • Hoka’s didn’t give me blisters on my insteps since taking out the insoles
  • I wasn’t completely shattered at the end

Negatives

  • Hokas gave me blisters on my big toes instead
  • Could have done with more gels or some solid food
Sore toes from the HokaOneOne Mafate
Sore toes from the HokaOneOne Mafate
With stops excluded the pace was 12:02/mi and a time of 4:04:34
With stops excluded the pace was 12:02/mi and a time of 4:04:34

Wanting to finish the week on a high and get another run in, I went for an easy paced 7 mile run in the mid morning which although still a bit achy from the Saturday wasn’t too bad

Despite not doing a massive amount of running it seems that the cycling and shorter runs have allowed me to maintain the capacity to still do the longer runs, which is comforting. I am not going to rest on my laurels and realise that the 50 in 27 days is still going to be a challenge, but one I am going to give my all to.

Training Updates

Training Update

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So those who read my last post will know that training hasn’t bein going that well and I am quite significantly off my running plan. I could list the runs that I have done (it wouldn’t be long) but I think it is easier to give a visual comparison of where I was at last year and where I am at now.

I have generated a report from Good Run Guide showing the June and July 2012 (NDW50 was August) and February and March this year (NDW50 is in May), so the same comparative timeframe in relation to the race.

Period 1 is June-July 2012. Period 2 is Feb-March
Period 1 is June-July 2012. Period 2 is Feb-March (ignore the pie chart for Period 1, I didn’t edit the type of runs back then)

It’s quite stark seeing the difference in distance and number of runs and the reality has hit home, mentally I am not in the same place that I was last time. Prior to the previous run, although the weather was a hell of a lot better, I was also more mentally focused that I am right now.

It’s not all doom and gloom though, although the runs have been shorter and less frequent, I haven’t just been sitting around doing nothing. Looking at my cycling from the same time frame as Period 2 this is the mileage so my legs are getting some work, although I appreciate it’s not quite the same.

I only starting logging on GRG mid Feb
I only starting logging on GRG mid Feb

I am not going to dwell on the lack of runs though, I need to get my head back in the game. I ran today following the disaster yesterday and it felt really, really good. I was running at a good pace, felt exhilarated as I travelled over the trails and felt some of the magic again.

While I was running I was thinking (as most people probably do) and have decided that the NDW50 will be an experiment to answer a question, “can you run an ultra with extensive cross training?”. I don’t expect to beat my 11:19 of last year, but I want to finish and finish within the cut off.

An attitude shift, that’s what I need, half the battle is in the head so get that in the right place and I am in with a fighting chance.

 

Training Updates

The voice

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I do have an update that I will post on the last few weeks “training” and a couple of gear reviews, but I have just come in from an 8 mile run (it was meant to be at least 18) and wanted to post my thoughts

I suppose the key reason for posting is that it wasn’t great fun runnin today and as the title suggests the negative voice was doing it’s best to bring me down, and it won. I didn’t have any energy to keep going and as you will see when I upload the data I was slow, with far too much walking.

With the NDW50 only a few weeks away and the longest run I have done so far 13 miles (albeit with another 10 earlier in the day) I am getting distinctly nervous, I do not feel anywhere near as prepared as I was last year.

Lessons Learnt
-Hoka Mafate cannot cope in mud
-Running in Hoka’s I lose the soul of running
-I am bored of the mud on the NDW
-The SJ pack needs more load in it to get a better fit
-Drymax socks are amazing
-GU gels are really thick

The key one here is the Hoka’s, I so want to love them but so far I am struggling, they just don’t feel right and a death traps in muddy conditions. I am doubting myself and whether I will use them on the 50 as despite the Drymax socks working a treat, I still get the feeling that my feet just don’t get on with them (I’ll go into more detail in a full review)

So all in all, a pretty crappy run. I need to get to get my motivation back and get it back sharpish!

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Double Blowout: Damage Update

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It seems that my hope of it just being the inner tubes was a bit too optimistic. On closer examination my rear wheel now has a buckle and the front tyre has what looks like a chunk taken out of it.

You can see the buckle in the rim, causes all sorts of problems with breaking
You can see the buckle in the rim, causes all sorts of problems with breaking
The buckle from the side
The buckle from the side
A small chunk missing from my front tyre
A small chunk missing from my front tyre
Another angle on the chunk from my tyre
Another angle on the chunk from my tyre

I am reporting the pothole to the council (although its possible this has been resolved) in order to follow the process for making a claim, as I don’t wish to be down on the cost of a new rim (or potentially wheel) and tyre. I will also take the bike into the shop to have a proper assessement in case there is any more damage that I am missing.