Tag Archives: Training

Training Updates

Back in training

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Its been a while since my last most, mainly because I haven’t been able to run and so not really had much to write about, however after my last post where I had managed some shorter runs I have since been able to start increasing the mileage.

With the last of the snow fading on Saturday week I decided to go for a longish run along the North Downs, no real objective in terms of pacing, just getting some miles in the legs. This run ended up being just over 9 miles at a very sedate 11:33/mi pace (I did also stop to get some photos (at the bottom of this post)

The Achilles while not 100% has improved, I do get the odd twinge when starting a run but this soon disappears as I get warmed up. Feeling confident that I could get a few more runs in during the week, Tuesday I decided to run to work (the wind was making cycling a real problem) so another (just shy) 10 mile run in the bag. That same day I decided to catch the train to the nearest station and run the last 2 miles back home, giving me a total of 12 miles for the day.

Thursday, I decided to run to work again (well that was the plan). 3.5 miles into the run the rain had gone from persistent to deluge and I really didn’t fancy getting soaked through, so I opted to cut the run short and caught a train at the next station (4 miles). Pace wise, nothing spectacular but averaged a 9:18/mi which I was pleased about, given carrying a rucksack. Again I opted to run from the station on the homeward journey, but decided to get off earlier so I could get another 4 miles in.

I still have a way to go before I am back up to full training, but the running to work option seems to fit in with my work and family life so I will start to incorporate this more. The plan, on some days at least, will be to run to and from work making a 20 mile daily total.

Total Weekly Mileage (including Saturday): 29.37

Lastly, below are the photos from Saturdays run, I had more but somehow the SD card got corrupted

Lovely to look at, but was like a bog underneath. My feet got soaked in icy water
Lovely to look at, but was like a bog underneath. My feet got soaked in icy water
Such a perfect day for a run
Such a perfect day for a run
Still lots of snow on the fields
Still lots of snow on the fields
You could see for miles
You could see for miles
Another shot of the view
Another shot of the view

 

 

 

Training Updates

Coping with Injury – Part 2

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Following on from my last post I have begun trying to treat the problem. I have been combining the exercises that I mentioned in my previous post as well as a using a frozen bottle as a roller on my calf muscle (thanks for the suggestion John).

In place of a foam roller I am using a 2 litre frozen bottle of water
In place of a foam roller I am using a 2 litre frozen bottle of water
I am using this on the tendon roughly twice a day
I am using this on the tendon roughly twice a day

I am pleased to say that the exercises plus the ‘rolling’ and icing the tendon does appear to be working, its early days but the tendon is less sensitive in the mornings now and pinching it results in little or no pain. I don’t think I will be running anytime soon but I hope that a few more weeks of the treatment will allow me to get out and do a short run, although I am mindful of not doing too much too soon. I will keep cycling to and from work so will be able to keep my fitness ticking over.

Reading up on the injury and make up of the Achilles tendon it appears that Collagen is a key component of the healing process so I will also start taking some supplements,they may not actually do anything but even a placebo effect can yield positive results.

Worth a go
Worth a go

Lastly, here is a picture of my new toy, hopefully I will be able to get an early morning or evening run done soon so I can give it a test and give a review.

This is the Silva Trail Runner Plus, I plan on using this in the NDW100 in August
This is the Silva Trail Runner Plus, I plan on using this in the NDW100 in August
Training Updates

Coping with injury

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It has been a couple of weeks since my last update and the title of the post should give a hint why, my run of good luck regarding significant injuries seems to be at an end.

In my review of the Grim I made reference to the fact that my right Achilles tendon was giving me pain throughout, I had hoped it was something that was just a niggle on the day and would improve with some rest. Thinking that things were improving I went for a short run about a week after the Grim (only 4 miles) yet the problem was still there and although the pain subsided when running it returned with a vengeance once I had finished and I have not run since.

As I cycle to work I am not completely inactive at the moment  but running is completely off the cards (I ran 50 yards for a train and the pain was immediately there). I am fairly lucky in so far that the next race is the NDW50 in May and training was not scheduled to start until early in the new year, but looking at the date now I may have to push my training starting until mid Jan or even Feb depending on how I recover (I don’t even want to think about what happens if it is still not healed by Feb!)

So now I am having to deal with the phycology of an injured runner; the desire to get out and train, to just get one run in. It is the first time that any injury has stopped me completely and the times before have been reducing mileage or skipping training days, not stopping completely.

So, to recovery.

A bit of internet surfing has taken me to a pretty good article on the Achilles injuries (Running Writings) with some good stretches which I am now doing every day. The image taken from running writings shows the eccentric heel drops that should aid recovery, this along with RICE treatment hopefully will mean I will be back out getting the miles in by Feb.

Eccentric Heel Drops
Image taken from Running Writings blog, worth a read if you (like myself) have a similar injury

If anyone reading this post has had similar problems and has any tips they could offer feel free to post in the comments section, the help and advice would be most welcome.

Training Updates

Recovery week, looking now to the Grim Original 2012

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A week on from the Snowdonia Marathon and my recovery is going well. Sunday, Monday and Tuesday were rest days, the blister that I had gotten on the Marathon limited the amount of movement I could do so most of it was spent hobbling around. Wednesday, Thursday and Friday was active recovery (more through necessity than choice) with cycling to and from work. I think getting my legs working again sooner rather than later has helped me a great deal and Saturday was a really good 5.6 mile run at a pace that I was pretty pleased with.

3 miles of uphill and essentially no walking until we reached the top

With the Grim Original 2012 only a few weeks away it was good to get out and do a faster paced run focusing on a shorter distance. I ran with another guy who is doing the race (Kev) and despite the constant uphill our competitiveness meant that although we both wanted to walk on the steeper sections, we didn’t.  The Grim in 2011 had 136 meters of climb over about 8.38 miles (according to Garmin) and yesterday was 222 meters so in terms of hill fitness I am pretty confident that weather permitting I should beat my 01:16:47 of last year.

Grim 2011 Route (Image from Google Earth)

For those of you reading this who may not be aware of the Grim Original Aldershot, below are details taken from their website:

GRIM is held over the Army’s vehicle testing tracks so expect it to be interesting! It’s tough but we know you wouldn’t want it any other way and 6,500 nutters in 2011 are proof of that.

Either enter as an individual or round up some mates and enter as a team of three people in either the women only, men only or mixed team categories.

There are prizes for the top 5 individuals and top three teams.

Entries close when we sell out – and we will so don’t delay.

For some filthy fun, enter now – £30 includes survivors race t-shirt.

We’re sure you are tough enough – see you on the start line!

As of writing it seems there are still places available for the Saturday (1st) and Sunday (2nd) December so if you like a challenge, great atmosphere and are not afraid of getting muddy this could be the race for you.

Link to website: http://www.grimchallenge.co.uk/grim-8/

Last years results

In cycling news, it’s getting pretty cold out there and despite having a  windproof jacket and trousers, one part of my body is getting very cold, my toes.

Despite wearing a sock liner and waterproof seal skin socks I get to work and my toes are numb. With this in mind and not wanting to spend more money on cycling kit (not when it can be redirected to running kit :-)) I have gotten creative and fashioned some windproof toe caps.

It’s amazing what you can do with a bit of duct tape and a bin liner!

Fingers (and toes) crossed this keeps out the pesky wind and keeps my toes toasty.

Infographic

Common Running Injuries: Infographic

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Fortunately my injury experience has been minimal, but that doesn’t mean I haven’t had some niggles from time to time with the main injury that I have suffered from being Iliotibial Band Syndrome early in my training. I bout of RICE and Yoga was what sorted it out, that and changing my running shoes.

Courtesy of dailyinfographic.com