My taper started yesterday with a very gentle 6 mile run to the gym for some abs and core work. I then had a deep tissue massage with Kirsten, which although painful in places wasn't too bad and she told me that my muscles were in pretty good shape so was I pleased.
Tonight I went to the track and did 12*400m with one minute recovery between each rep. It was the first time I have been to the track for a wee while, as I have been focusing on slightly longer reps on Tuesday nights with 1 mile reps and 800ms. I certainly felt it in my lungs after the first couple of reps, as they heaved heavily each time I crossed the line. I planned to run all my reps between 70 and 75 seconds, which I managed to do, but it felt like a massive effort. Interestingly, as I got tireder towards the end of my session my times actually got quicker on average. I think this was because my stride and form improved as I got used to be being back on the track again.
I was pretty shattered when I finished, but found enough energy to hit the gym for some more abs and core work. Running home I felt good and allowed my mind to dream about Amsterdam and play out some of the scenarios that might happen. I particularly like to imagine myself entering the stadium at Amsterdam with 2.30-something on the clock and dashing through the finish line to get a sub 2.40.
Tomorrow is a rest day. Hope I can cope!
Tuesday 28 September 2010
Sunday 26 September 2010
Sunday 26 September: The last big weekend!
Weekly Mileage: 95 miles
After my amazing training session on Thursday I took it easy on Friday with a gentle 4 mile run in the evening to loosen my legs and stretch them out. Saturday I did a 12 mile run with 15 intervals of one minute fast and one minute slow, which I did along the shores of Cramond. I spent Saturday afternoon and evening at the wedding of two of my best friends, Simon and Jen. It was a brilliant day and the evening was spent dancing away until the early hours of the morning. I finally got to bed at 2.30am shattered and it seemed like no time at all before my alarm was going off at 7.30am for my long Sunday run.
Through bleary eyes I sipped coffee and stared out the window at was a beautiful blue sky and shining sun. The leaves on the trees were still, as there was clearly not a breath of wind in the air. A perfect day for running. It was, however, bloody freezing! I sat in my car with all my kit on, my big thick gloves and the heating blasting out at full. I picked up Dan and we drove to Craiglochart.
Today was my last long run before my taper, my final 26 mile run. Despite being tired and having slightly sore feet from a night of dancing I was feeling pretty good and was actually really looking forward to it. With a good gathering of club members we set off. In my group today was Dan and I, as well as Niamh, Colin, Bryan and Steve Manian joined us for the first six miles. We took the first three or four miles fairly easily and chatted away. As we approached Balerno we picked up the pace slightly and started discussing the joys of the two hills that take you from mile 6 to mile 8 of the run.
We all love these hills as much as we dread them. In recent months we have been tackling them a little harder and there has always been a little bit of pushing each other to see who can get to the top first. Today we openly talked about how it had become a little bit of a race and then started to discuss weather or not we would make today's venture up the hill a wee race. At first I thought it was a bit of light banter, although I did expect the usual jostling, but when Bryan turned to Colin and I and said, "Where does the hill start?" I knew the race was on. I replied that we were already on it as we had left the Water of Leith and were on the roads in Balerno. Bryan quickened his step instantly and pulled away. I turned to Colin and said, "he's serious!". I then picked up my pace and gave pursuit pulling ahead of Colin. I heard Colin swear under his breath and then pick up the pace to catch me. Niamh and Dan were far too sensible to join in with our shenanigans and kept a steady pace.
Bryan was trying hard to get away, but we managed to catch him and pull alongside him, we pretty much stayed that way for the first hill, although Bryan was about a stride ahead of Colin and I towards the end. We flew up the first hill at an impressive pace. I could feel my right hamstring tightening and my quads aching slightly, but I had committed myself and there was no way I was going to let either of them drop me. We reached the top of the first hill, Bryan a stride ahead of Colin and I, but all pretty much together. We eased off slightly, took a breath and had a wee chat, as we cruised down the road towards the foot of the next hill.
Once there Bryan again moved to the front and forced the pace. Bryan had told us several weeks ago that he loves to lead and hates to be behind people, so Colin and I have pretty much come to expect his moves to the front. Unfortunately for us, however, Bryan has the ability to stay at the front once getting there. I managed to catch him and move away from Colin and as I began to move past Bryan he increased his pace and we ran side by side with Colin a stride further back. As with the first hill we really threw everything at it. We certainly weren't taking it lightly and all three of us were determined to be first to the top of the hill. As we approached the last 250m I could really feel my legs begin to tire and my lungs burn. I thought for a second about how this little race might effect the remaining 18 miles I would have to complete once we got to the top of the hill, but at this point I really didn't care. I just wanted to get to the top first. We were pretty much together as we did reach the top. Bryan had managed to get their first with a couple of strides advantage over Colin who was a dip over the line ahead of me. It was a great feeling running the hills that hard. I was pretty annoyed not to have got there first, as I usually get to the top of these hills first, but I am putting it down to the heavy mileage.
Next week I'll only be doing 16 miles and will have done far less training during the week, so fully expect to get their first. I am sure Colin and Bryan will read this, laugh and say no chance. They'll also remember this blog entry and remind me of it, if either or both of them get their first next Sunday.
After we got to the top we were pretty spent and so eased off to a very gentle pace, as Niamh and Dan caught us up. By the time we got to the 10 mile mark we had all picked the pace up again and were running sub 7 minute miles as a group. There we stayed for the next five miles, running pretty quickly and still finding the breath to chat away, which was great. By the time we came back to the canal it was time for Bryan and Colin to turn off and finish their 16 miles. Dan, Niamh and I continued along the canal to complete our extra marathon training miles. Niamh did a couple before turning back, while Dan and I continued on. Dan was doing 24 miles so we had a few more miles together. I was pleased that we continued to keep a good steady pace at around 6.50pace, but what was really good was that I felt so strong, particularly in my heart and lungs. They didn't feel tired at all. My legs were a little stiff and tight, but probably from the hill race that we had enjoyed earlier.
Dan turned back to finish his 24 miles leaving me just less than 7 miles to finish. I decided to try and pick up the pace, as I was feeling good, the conditions were great and this was my last long run before the beginning of my taper. I managed to successfully move pace up to 6.45 miles and then into 6.30s and by my last mile I was flying and really enjoying myself. My last mile was 6.15 and I could have continued. I finished the 26 miles in 2.58.15 and couldn't get the smile off my face. Back at the car park I caught up with Niamh and Dan who both felt good about their runs and we talked about Amsterdam for a while and how great it would be if we could all get PBs. I really hope so, that would be great!
My hard training is now done and I feel like I am peaking at just the right time. In fact I reckon I could easily do another hard week's training. I have been looking forward to my taper and I really hope I get it right with a good mix of rest, quality training and nutritional food. No doubt within days of starting my taper I will be complaining about it and wishing I was doing more miles, but we'll see. Until then I am just going to enjoy and reflect on some good training over the last 13 weeks. I think I will review my training in tomorrow's blog entry.
After my amazing training session on Thursday I took it easy on Friday with a gentle 4 mile run in the evening to loosen my legs and stretch them out. Saturday I did a 12 mile run with 15 intervals of one minute fast and one minute slow, which I did along the shores of Cramond. I spent Saturday afternoon and evening at the wedding of two of my best friends, Simon and Jen. It was a brilliant day and the evening was spent dancing away until the early hours of the morning. I finally got to bed at 2.30am shattered and it seemed like no time at all before my alarm was going off at 7.30am for my long Sunday run.
Through bleary eyes I sipped coffee and stared out the window at was a beautiful blue sky and shining sun. The leaves on the trees were still, as there was clearly not a breath of wind in the air. A perfect day for running. It was, however, bloody freezing! I sat in my car with all my kit on, my big thick gloves and the heating blasting out at full. I picked up Dan and we drove to Craiglochart.
Today was my last long run before my taper, my final 26 mile run. Despite being tired and having slightly sore feet from a night of dancing I was feeling pretty good and was actually really looking forward to it. With a good gathering of club members we set off. In my group today was Dan and I, as well as Niamh, Colin, Bryan and Steve Manian joined us for the first six miles. We took the first three or four miles fairly easily and chatted away. As we approached Balerno we picked up the pace slightly and started discussing the joys of the two hills that take you from mile 6 to mile 8 of the run.
We all love these hills as much as we dread them. In recent months we have been tackling them a little harder and there has always been a little bit of pushing each other to see who can get to the top first. Today we openly talked about how it had become a little bit of a race and then started to discuss weather or not we would make today's venture up the hill a wee race. At first I thought it was a bit of light banter, although I did expect the usual jostling, but when Bryan turned to Colin and I and said, "Where does the hill start?" I knew the race was on. I replied that we were already on it as we had left the Water of Leith and were on the roads in Balerno. Bryan quickened his step instantly and pulled away. I turned to Colin and said, "he's serious!". I then picked up my pace and gave pursuit pulling ahead of Colin. I heard Colin swear under his breath and then pick up the pace to catch me. Niamh and Dan were far too sensible to join in with our shenanigans and kept a steady pace.
Bryan was trying hard to get away, but we managed to catch him and pull alongside him, we pretty much stayed that way for the first hill, although Bryan was about a stride ahead of Colin and I towards the end. We flew up the first hill at an impressive pace. I could feel my right hamstring tightening and my quads aching slightly, but I had committed myself and there was no way I was going to let either of them drop me. We reached the top of the first hill, Bryan a stride ahead of Colin and I, but all pretty much together. We eased off slightly, took a breath and had a wee chat, as we cruised down the road towards the foot of the next hill.
Once there Bryan again moved to the front and forced the pace. Bryan had told us several weeks ago that he loves to lead and hates to be behind people, so Colin and I have pretty much come to expect his moves to the front. Unfortunately for us, however, Bryan has the ability to stay at the front once getting there. I managed to catch him and move away from Colin and as I began to move past Bryan he increased his pace and we ran side by side with Colin a stride further back. As with the first hill we really threw everything at it. We certainly weren't taking it lightly and all three of us were determined to be first to the top of the hill. As we approached the last 250m I could really feel my legs begin to tire and my lungs burn. I thought for a second about how this little race might effect the remaining 18 miles I would have to complete once we got to the top of the hill, but at this point I really didn't care. I just wanted to get to the top first. We were pretty much together as we did reach the top. Bryan had managed to get their first with a couple of strides advantage over Colin who was a dip over the line ahead of me. It was a great feeling running the hills that hard. I was pretty annoyed not to have got there first, as I usually get to the top of these hills first, but I am putting it down to the heavy mileage.
Next week I'll only be doing 16 miles and will have done far less training during the week, so fully expect to get their first. I am sure Colin and Bryan will read this, laugh and say no chance. They'll also remember this blog entry and remind me of it, if either or both of them get their first next Sunday.
After we got to the top we were pretty spent and so eased off to a very gentle pace, as Niamh and Dan caught us up. By the time we got to the 10 mile mark we had all picked the pace up again and were running sub 7 minute miles as a group. There we stayed for the next five miles, running pretty quickly and still finding the breath to chat away, which was great. By the time we came back to the canal it was time for Bryan and Colin to turn off and finish their 16 miles. Dan, Niamh and I continued along the canal to complete our extra marathon training miles. Niamh did a couple before turning back, while Dan and I continued on. Dan was doing 24 miles so we had a few more miles together. I was pleased that we continued to keep a good steady pace at around 6.50pace, but what was really good was that I felt so strong, particularly in my heart and lungs. They didn't feel tired at all. My legs were a little stiff and tight, but probably from the hill race that we had enjoyed earlier.
Dan turned back to finish his 24 miles leaving me just less than 7 miles to finish. I decided to try and pick up the pace, as I was feeling good, the conditions were great and this was my last long run before the beginning of my taper. I managed to successfully move pace up to 6.45 miles and then into 6.30s and by my last mile I was flying and really enjoying myself. My last mile was 6.15 and I could have continued. I finished the 26 miles in 2.58.15 and couldn't get the smile off my face. Back at the car park I caught up with Niamh and Dan who both felt good about their runs and we talked about Amsterdam for a while and how great it would be if we could all get PBs. I really hope so, that would be great!
My hard training is now done and I feel like I am peaking at just the right time. In fact I reckon I could easily do another hard week's training. I have been looking forward to my taper and I really hope I get it right with a good mix of rest, quality training and nutritional food. No doubt within days of starting my taper I will be complaining about it and wishing I was doing more miles, but we'll see. Until then I am just going to enjoy and reflect on some good training over the last 13 weeks. I think I will review my training in tomorrow's blog entry.
Thursday 23 September 2010
23 September 2010: Feeling great!
I know I am a few days behind. The consequence of an extremely busy few days. Instead of catching up with the earlier training sessions from this week I am just going to jump into today's, because it felt so good. Tonight was my 20 mile run with 16 miles at marathon pace, which I did last week as well, and the week before.
Again, like the previous weeks, I was actually nervous before my run. My left heel was again giving me some grief. It was at the bottom of my heel in a different area to my recent Achilles problem. I kept getting a strange pinching sensation, which would come on at different times with no warning and in no similar way. It was odd and I was really worried that it might be the sign of something serious. I was worried that at some point during my run tonight it would give in or tear and that would be the end of Amsterdam, so I was apprehensive as I pulled on my kit in the toilets at work.
I set off and met up with Seamus, who after last week, was keen to come again and have another go as part of his marathon training. We jogged for a bit before reaching the usual starting point and ploughed straight into it. In order to get the sub 2.40 time I really want to at Amsterdam I need to run at 6.06 minutes per mile pace. This was again my target for each mile tonight. The first mile felt remarkably easy and we coasted through it in 5.57. As I was feeling good I decided to keep the pace up rather than ease off. I decided to experiment and see how long I could hold a faster pace for. Seamus was happy to keep the pace up too, so we pressed on. I felt a lot more comfortable in my legs this week compared to last and all was good with my left heel. I did, however, conitnued to worry slightly about it and was constantly on the look out for any sign of trounle. The next couple of miles ranged between 5.56 and 6.01. Unfortunately at this point my watch packed in, which angered me greatly. Thankfully Seamus had his watch and I knew where the 8 mile marker was for turning round so would know the overall time. My anger actually translated into speed, as I was worried that I would drop off the pace without being able to check my mile marks. We flew for the last 3 miles and reached our turnaround point in 47.40 well ahead of the 48.40 target time for a sub 2.40 marathon.
We stopped for a quick stretch and toilet break and then turned back round to do the return 8 miles. Seamus gallantly gave me his watch, as we both expected that I would finish a little ahead, so I could get my precise time. The best thing about this week was I genuinely felt comfortable right through all the miles. Unlike last week where I had a few troublesome miles, this week I had very few problems. I'd pulled slightly ahead of Seamus over the last 8 miles and so was on my own for a bit, which was fine as I felt relaxed and in control of my pace. Without remembering exactly where the mile marks were it was difficult to know exactly how well I was running, but I felt strong. There was a stiff breeze blowing into our faces and although it may have slowed me slightly it didn't disrupt my rhythm.
Last week in the final 2 miles I had begun to struggle and although I managed to hold a good pace I was totally exhausted at the end of it. Another step seemed impossible never mind another 10 miles. Today, however, I felt good in the last two miles and finished really strongly. I am fairly certain I could have continued and done a few more miles at the end, which is a great sign for the marathon. I completed the second 8 miles in 48.18, which although slightly slower than my first 8 miles was still well inside my target time and into a head wind probably would have evened it out a little more. My total time for whole 16 miles was 1.35.58, a minute and 43 seconds quicker than my target time for a sub 2.40 and one minute and 38 seconds quicker than last week. Job done!
Seamus wasn't too far behind me and finished his second 8 miles in 49.12. We both felt really good and as we completed our cool down jog we talked about the confidence a good session like this gives you. With us both having marathons coming up this is the perfect session for that. I feel great after tonight's session, really good. I now know that I can run 16 miles at an overall pace faster than I need to get the time I want. I felt so strong at the end of my session that I know I can keep the pace up too. With some good rest I know my legs and lungs will be even stronger than than they were today, which will help in those last 10 miles. Today I ran those 16 miles (on top of a 1.5 mile warm up) without taking on any energy gels, energy drink or water, so for those last 7-8 miles I will have been depleted of energy levels and not running at optimum performance. Energy levels that I will be able to maintain during the marathon by refuelling with water and energy drinks at regular aid stations. This will give me a boost.
I am signing off tonight in such a positive mood, you can probably tell. Despite a few aches and groans in my body I feel as though I am peaking at just the right time. I have been looking forward to my taper for a couple of weeks now, but the mood I am in right now, I could quite happily do annother couple of weeks hard training!!
Again, like the previous weeks, I was actually nervous before my run. My left heel was again giving me some grief. It was at the bottom of my heel in a different area to my recent Achilles problem. I kept getting a strange pinching sensation, which would come on at different times with no warning and in no similar way. It was odd and I was really worried that it might be the sign of something serious. I was worried that at some point during my run tonight it would give in or tear and that would be the end of Amsterdam, so I was apprehensive as I pulled on my kit in the toilets at work.
I set off and met up with Seamus, who after last week, was keen to come again and have another go as part of his marathon training. We jogged for a bit before reaching the usual starting point and ploughed straight into it. In order to get the sub 2.40 time I really want to at Amsterdam I need to run at 6.06 minutes per mile pace. This was again my target for each mile tonight. The first mile felt remarkably easy and we coasted through it in 5.57. As I was feeling good I decided to keep the pace up rather than ease off. I decided to experiment and see how long I could hold a faster pace for. Seamus was happy to keep the pace up too, so we pressed on. I felt a lot more comfortable in my legs this week compared to last and all was good with my left heel. I did, however, conitnued to worry slightly about it and was constantly on the look out for any sign of trounle. The next couple of miles ranged between 5.56 and 6.01. Unfortunately at this point my watch packed in, which angered me greatly. Thankfully Seamus had his watch and I knew where the 8 mile marker was for turning round so would know the overall time. My anger actually translated into speed, as I was worried that I would drop off the pace without being able to check my mile marks. We flew for the last 3 miles and reached our turnaround point in 47.40 well ahead of the 48.40 target time for a sub 2.40 marathon.
We stopped for a quick stretch and toilet break and then turned back round to do the return 8 miles. Seamus gallantly gave me his watch, as we both expected that I would finish a little ahead, so I could get my precise time. The best thing about this week was I genuinely felt comfortable right through all the miles. Unlike last week where I had a few troublesome miles, this week I had very few problems. I'd pulled slightly ahead of Seamus over the last 8 miles and so was on my own for a bit, which was fine as I felt relaxed and in control of my pace. Without remembering exactly where the mile marks were it was difficult to know exactly how well I was running, but I felt strong. There was a stiff breeze blowing into our faces and although it may have slowed me slightly it didn't disrupt my rhythm.
Last week in the final 2 miles I had begun to struggle and although I managed to hold a good pace I was totally exhausted at the end of it. Another step seemed impossible never mind another 10 miles. Today, however, I felt good in the last two miles and finished really strongly. I am fairly certain I could have continued and done a few more miles at the end, which is a great sign for the marathon. I completed the second 8 miles in 48.18, which although slightly slower than my first 8 miles was still well inside my target time and into a head wind probably would have evened it out a little more. My total time for whole 16 miles was 1.35.58, a minute and 43 seconds quicker than my target time for a sub 2.40 and one minute and 38 seconds quicker than last week. Job done!
Seamus wasn't too far behind me and finished his second 8 miles in 49.12. We both felt really good and as we completed our cool down jog we talked about the confidence a good session like this gives you. With us both having marathons coming up this is the perfect session for that. I feel great after tonight's session, really good. I now know that I can run 16 miles at an overall pace faster than I need to get the time I want. I felt so strong at the end of my session that I know I can keep the pace up too. With some good rest I know my legs and lungs will be even stronger than than they were today, which will help in those last 10 miles. Today I ran those 16 miles (on top of a 1.5 mile warm up) without taking on any energy gels, energy drink or water, so for those last 7-8 miles I will have been depleted of energy levels and not running at optimum performance. Energy levels that I will be able to maintain during the marathon by refuelling with water and energy drinks at regular aid stations. This will give me a boost.
I am signing off tonight in such a positive mood, you can probably tell. Despite a few aches and groans in my body I feel as though I am peaking at just the right time. I have been looking forward to my taper for a couple of weeks now, but the mood I am in right now, I could quite happily do annother couple of weeks hard training!!
Tuesday 21 September 2010
Saturday 18 - Sunday 19 September: Another weekend of running
Weekly Mileage: 90 miles
I've been a bit slow to update this blog lately, sorry about that. I was away this weekend and was quite busy so didn't get the chance. Anyway, back to the running. I was in Whitehills for the weekend with Gail visiting her family. On Saturday morning I decided I needed a change of scenery from the usual road routes I run while I am in Whitehills so I hit the Forestry Commission website and looked for some forest trails. In the end I found some trails that are used in the winter as cross country ski trails in a place called Clasindarroch. It took me ages to find the place, it may well be the North East's best kept secret! After getting lost several times, turning round and driving up and down the same road over and over I got annoyed and threw the map across the car. I was just about to give in when I pulled up alongside a pick-up. The driver, a friendly farmer helped point me in the right direction and I eventually found my way to a deserted car park.
It was worth the wait. I found the most secluded forest and within them were beautiful trails of broken stone and moss covered dirt paths. They stretched through dense fir trees and up on high ground looking out across the beautiful North East countryside. I had the most enjoyable 12 mile run and with the hilly trails I felt as though my legs got a really good workout.
On Sunday I was up early and out the door at 8am hitting the roads around Whitehills for another 26 mile run. It was a cold crisp morning, but a good day for running. The roads around Whitehills are very undulating with some big hills and some nice descents, and I found the first 13 miles pretty tough going. As has become a feature of my recent runs I was constantly on the look out for signs of pains and aches in my legs and I found plenty. My right leg ached from the hip down and my left leg was sore in the calf. Thankfully, it was the ache I associate with tiredness rather than injury and it was a case of endure rather than worry.
Turning back after my outwards 13 miles I found it a little easier and managed to pick up the pace. Although the aches were still there, they seemed to ease. It's funny, but you'd think after weeks of long 20 mile plus Sunday runs that I would be bored and fed up of running them, however, on Sunday I found myself at mile 19 smiling away as I ran down the road trying to pick up the pace a bit. It felt really good. I was ignoring the aches in my body and just letting it flow with the pure joy of stretching out one foot in front of the other. Even the hills didn't feel too bad and over the last two miles I found myself zipping along the road at 6.20 pace.
Having said all that I was pleased to finish another week's training and leave myself 7 more days of hard training before I taper. I am still very much looking forward to my taper. Despite the good feelings I enjoyed during my run today my body still ached a lot and is clearly in need of some down time before Amsterdam.
I've been a bit slow to update this blog lately, sorry about that. I was away this weekend and was quite busy so didn't get the chance. Anyway, back to the running. I was in Whitehills for the weekend with Gail visiting her family. On Saturday morning I decided I needed a change of scenery from the usual road routes I run while I am in Whitehills so I hit the Forestry Commission website and looked for some forest trails. In the end I found some trails that are used in the winter as cross country ski trails in a place called Clasindarroch. It took me ages to find the place, it may well be the North East's best kept secret! After getting lost several times, turning round and driving up and down the same road over and over I got annoyed and threw the map across the car. I was just about to give in when I pulled up alongside a pick-up. The driver, a friendly farmer helped point me in the right direction and I eventually found my way to a deserted car park.
It was worth the wait. I found the most secluded forest and within them were beautiful trails of broken stone and moss covered dirt paths. They stretched through dense fir trees and up on high ground looking out across the beautiful North East countryside. I had the most enjoyable 12 mile run and with the hilly trails I felt as though my legs got a really good workout.
On Sunday I was up early and out the door at 8am hitting the roads around Whitehills for another 26 mile run. It was a cold crisp morning, but a good day for running. The roads around Whitehills are very undulating with some big hills and some nice descents, and I found the first 13 miles pretty tough going. As has become a feature of my recent runs I was constantly on the look out for signs of pains and aches in my legs and I found plenty. My right leg ached from the hip down and my left leg was sore in the calf. Thankfully, it was the ache I associate with tiredness rather than injury and it was a case of endure rather than worry.
Turning back after my outwards 13 miles I found it a little easier and managed to pick up the pace. Although the aches were still there, they seemed to ease. It's funny, but you'd think after weeks of long 20 mile plus Sunday runs that I would be bored and fed up of running them, however, on Sunday I found myself at mile 19 smiling away as I ran down the road trying to pick up the pace a bit. It felt really good. I was ignoring the aches in my body and just letting it flow with the pure joy of stretching out one foot in front of the other. Even the hills didn't feel too bad and over the last two miles I found myself zipping along the road at 6.20 pace.
Having said all that I was pleased to finish another week's training and leave myself 7 more days of hard training before I taper. I am still very much looking forward to my taper. Despite the good feelings I enjoyed during my run today my body still ached a lot and is clearly in need of some down time before Amsterdam.
Thursday 16 September 2010
Thursday 16 September: It's still all about marathon pace!
Mileage: 20 miles (16 miles at marathon pace)
As I am writing this I can barely keep my eyes open. I am shattered! Tonight's session was one of the hardest I have ever done, but I feel great now that I have done it.
Again, my calves have ached throughout the day, but thankfully not as bad as yesterday and I really do think the heel pads were behind the trouble. Running today I noticed the way my foot was landing was definitely different to yesterday when I had the heel pads in. It felt more natural and comfortable, so I think I've made the right decision in taking them out. Garry and Steve gave me some good advice, which was to try using the heel pads on short recovery runs, as they do provide protection to the heel, and over those distances probably won't affect my calves. I'll probably give that a go.
With the ache in my legs and the doubts I have had with my running recently I was nervous before my run today. It's an odd sensation, one I sometimes get before a big race. I guess it shows how important I consider good training to be and what Amsterdam means to me. I am still frightened that something, somewhere in my legs is just going to pop or tear and ruin everything. I am also worried that I won't be able to run as fast as I want to or need to.
I took a slow jog towards the canal where I was due to meet Seamus who planned to come and do the 16 miles too. On my slow run I could feel the calves pulling and aching, but elsewhere I definitely didn't feel too bad. I adopted the attitude that I would simply run as planned for as long as I could or until something physically stopped me from running. I stretched and prodded my muscles a bit while I waited for Seamus and although far from confident I was ready.
When Seamus arrived we jogged a bit further along the canal and at 2 miles in we started the 16 mile run. The plan being to run for 8 miles along the canal and then turn back and do the second 8 before cooling down with a couple more slow miles. My aim to run under 2.40 in the marathon means that in order to secure a time of 2.39.59 I need to run at 6 minute and 6 seconds per mile for every mile. A tough ask. Like last week where I did 14 miles at this pace my plan this week was to step it up to 16 miles.
It went better than I expected and the first mile was fairly easy and I had to control myself to keep from dipping under a 6 minute mile. In fact the first 8 miles were all pretty similar and all close enough to the 6.06 per mile I needed to make me happy. What made it even better was that for a lot of those first 8 miles we ran into a very stiff breeze, as well as having to contend with a lot of cyclists and human traffic. With the canal path quite uneven and rocky in places it was definitely not the easiest 8 miles, but I hit half way in 48.51 exactly one second behind my target time. not bad at all. My legs had felt okay. My left leg felt great and pretty lose and free, but my right leg was tight and heavy and my calf and hip ached quite a bit, especially for the first 4 or 5 miles. At 8 miles I stopped for a quick toilet break and a stretch and Seamus caught me up having been a little bit further back.
We then looked back down the canal and headed for home. I was a little stupid at this point and dashed off at a pretty quick pace. I could tell that I was running fast, but my Garmin was telling me that my pace was around 6.15, so I pushed on. I should have realised that the watch was just adjusting the pace and hadn't settled. When I looked at the watch again it told me that I was at 5.40 pace - far too quick. I slowed a little to try and get back some control, but still finished the mile in 5.51. It was too quick and I felt myself slow quite a bit in the next mile, which I finished in 6.12. It was a tough mile that hurt my body and my lungs. Definitely a valuable lesson for the marathon, running miles too quickly will definitely affect my rhythm and pace. After the bad mile I did settle back into a more controlled, steady pace and actually began to feel quite good. My legs felt okay as did my heart and lungs. I cruised through the half marathon distance in 79.46, thirteen seconds quicker than I needed. Last week I had really struggled in my last mile, but tonight it was no problem and I still felt good. Mile 15 was tougher though and I started to find my lungs and legs working harder to keep my pace up. I did the usual Jedi mind trick on my legs by promising them only one more hard mile, but then keeping it going. If the fifteenth mile was tough than the last one was really hard work. I could feel my lungs clawing at all the air around my mouth as I desperately tried to suck in the oxygen I needed. My legs burned and screamed to stop, but I kept going and my last mile wasn't bad at all. My final time of 1.37.36 made me 5 seconds ahead of my target time. Job done.
I was pretty elated when I stopped, but then the thought struck me - if that was what I was like at 16 miles, how on earth would I manage another 10 miles at that pace!! That would have been impossible. I am trying to convince myself that rest and tapering will take care of that and I'll have the endurance I need to keep going beyond 16 miles. I waited for Seamus who had taken it a little easier on the way back and after some stretching we finished off our last couple of miles very slowly to complete the 20 mile run.
I am knackered, but very pleased! It has filled me with confidence for the marathon, but I've still got more work to do. I need to repeat this session next week. Hopefully I'll run the same pace, but the 16 miles will feel that little bit easier.
10 days to taper!!!
Today's 16 mile splits:
6.04
6.05
6.11
6.08
6.06
6.06
6.03
6.08
5.51
6.12
6.08
6.07
6.01 (half marathon time: 79.46)
6.07
6.09
6.09
Total: 1.37.36 - 5 seconds ahead of schedule
Wednesday 15 September 2010
Wednesday 15 September: Are my heel pads hurting my calf muscles?
Since I have been running again after my injury I have had constant aches in my calf muscles, particularly my right calf. It has been very annoying and doesn't seem to be getting any better or worse. They don't feel injured, just tired and stiff. I have never had any problems with my calf muscles before, so I have been left wondering why they continue to hurt. The only thing different than before my injury are my heel pads which I had put into my trainers to help with my Achilles. As I ran the 9 miles to the gym this evening I began to wonder if it is the heel pads, so after my gym session today I pulled them out and ran the mile home without them. I still felt my calf muscles, but then that was likely to be from the earlier 9 miles. They did, however, feel under less pressure, so I wonder if it is them.
I am going to take a risk tomorrow and run by 16 mile sustained run at marathon pace without the heel pads. I hope that my Achilles will be strong enough not to need them. I'll guess I'll know by the end of it if the heel pads are responsible for my calf problems.
11 days to taper!!!
I am going to take a risk tomorrow and run by 16 mile sustained run at marathon pace without the heel pads. I hope that my Achilles will be strong enough not to need them. I'll guess I'll know by the end of it if the heel pads are responsible for my calf problems.
11 days to taper!!!
Tuesday 14 September 2010
12 days to taper!!!
I did a very easy 10 miles on Monday and even though it was pouring down with rain I really enjoyed my run home. In fact for some of it I'm fairly certain I was smiling because the poor, drenched cyclists grinding away towards me in the horrendous weather gave me puzzled looks as they sped by. I think part of the reason I was enjoying it so much, was because I had decided not to look at my watch, but just to run at a comfortable pace. My calf muscles were still pretty stiff and sore, but I didn't mind. I just ran, happy to be doing so.
That evening I had a deep tissue massage with Kirsten. Kirsten has been taking good care of my Achilles over the last two weeks and so I was pretty pleased when she told me that my Achilles now looked pretty strong and there was no noticeable problem or weakness. Generally my legs are tired and stiff, but this simply due to the hard training I have put them through over the last few months. I am hoping my taper will help sort that out as I will ease off on the mileage and quantity of my training.
Today, Tuesday, I was back to interval training. My planned session was to do 800m reps in the Meadows and Seamus, who is due to run the Dublin Marathon the week after I run Amsterdam, decided to join me. Last Tuesday I did some gentle mile reps to ease my Achilles back into it, so this Tuesday the aim was to do something a little quicker.
It was extremely windy and not in any one direction. It was constantly swirling around the fields and the trees hitting us in the chest wherever we turned. We used the triangle route, which measures between 840-860 meters, and because of the wind we changed directions for each rep to try and get some shelter. It didn't help, whichever way we went we hit strong winds. Seamus was feeling a little tired and heavy today, so he wasn't quite able to keep up with me for each of the reps. I could tell he was more than a little frustrated by his lack of pace. I too, wasn't entirely happy with my times. My first rep was 2.58, but my second one was better and down to 2.52, my next eight ranged between 2.51 and 2.45. With my legs still pretty stiff and heavy and my mind still cautious about picking up an injury I decided to stop after 10 reps. Seamus agreed. Like me he too had been getting faster with every rep, but he didn't want to push it either. I had originally planned to do 12 reps, but I knew the last 2 would do nothing for me.
I was pretty pleased after the session, as I had come through it fine and at the end felt better than I did at the beginning and was faster. What made me even happier was that when I checked my watch afterwards and looked at the data on the reps, it showed that my pace was faster than I thought it was. My minute per mile pace ranged between 5.37 and 5.07 with nearly all of them at 5.20 and quicker. Considering the strong winds, which must have cost a few seconds every rep, I was quicker than I had hoped. Tonight's session is the fastest I have run since my injury, so I feel (touch wood) as though I am getting back to where I need to be and that perhaps I have not lost too much in terms of training and progress.
I have noticed that I am now counting down the number of days until I start tapering. The stiff and sore legs that I have felt for 2 weeks now have taken a bit out of me mentally, so I am trying to stay focused on these next couple of weeks to make sure I don't ease off and that I put in the effort I need to get the result I want at Amsterdam. If I can finish off these two weeks well, then I am sure the taper will take care of itself and me, so that I will be fresh for the marathon.
That evening I had a deep tissue massage with Kirsten. Kirsten has been taking good care of my Achilles over the last two weeks and so I was pretty pleased when she told me that my Achilles now looked pretty strong and there was no noticeable problem or weakness. Generally my legs are tired and stiff, but this simply due to the hard training I have put them through over the last few months. I am hoping my taper will help sort that out as I will ease off on the mileage and quantity of my training.
Today, Tuesday, I was back to interval training. My planned session was to do 800m reps in the Meadows and Seamus, who is due to run the Dublin Marathon the week after I run Amsterdam, decided to join me. Last Tuesday I did some gentle mile reps to ease my Achilles back into it, so this Tuesday the aim was to do something a little quicker.
It was extremely windy and not in any one direction. It was constantly swirling around the fields and the trees hitting us in the chest wherever we turned. We used the triangle route, which measures between 840-860 meters, and because of the wind we changed directions for each rep to try and get some shelter. It didn't help, whichever way we went we hit strong winds. Seamus was feeling a little tired and heavy today, so he wasn't quite able to keep up with me for each of the reps. I could tell he was more than a little frustrated by his lack of pace. I too, wasn't entirely happy with my times. My first rep was 2.58, but my second one was better and down to 2.52, my next eight ranged between 2.51 and 2.45. With my legs still pretty stiff and heavy and my mind still cautious about picking up an injury I decided to stop after 10 reps. Seamus agreed. Like me he too had been getting faster with every rep, but he didn't want to push it either. I had originally planned to do 12 reps, but I knew the last 2 would do nothing for me.
I was pretty pleased after the session, as I had come through it fine and at the end felt better than I did at the beginning and was faster. What made me even happier was that when I checked my watch afterwards and looked at the data on the reps, it showed that my pace was faster than I thought it was. My minute per mile pace ranged between 5.37 and 5.07 with nearly all of them at 5.20 and quicker. Considering the strong winds, which must have cost a few seconds every rep, I was quicker than I had hoped. Tonight's session is the fastest I have run since my injury, so I feel (touch wood) as though I am getting back to where I need to be and that perhaps I have not lost too much in terms of training and progress.
I have noticed that I am now counting down the number of days until I start tapering. The stiff and sore legs that I have felt for 2 weeks now have taken a bit out of me mentally, so I am trying to stay focused on these next couple of weeks to make sure I don't ease off and that I put in the effort I need to get the result I want at Amsterdam. If I can finish off these two weeks well, then I am sure the taper will take care of itself and me, so that I will be fresh for the marathon.
Sunday 12 September 2010
Friday 10 - Sunday 12 September: Back to weekend running
Weekly Mileage: 86miles
This weekend has been really good from a training perspective. Certainly far better than last week when my sore Achilles confined me to my bike.
I took Friday as a rest day, which was really difficult. Having spent a couple of days the week before where I couldn't run to then voluntarily take a day off running felt totally mad to me. Deep down though, I knew it was a good idea as I had done a couple of hard sessions this week, especially my Thursday night sustained run at marathon pace.
At first I wanted to ride my bike and go for a swim on my 'rest'day, but after some thought I realised that this would make it more of an active day than a rest one, so I did nothing. It wasn't too bad really, I didn't go as crazy as I thought I would. My legs were heavy, stiff and sore so they were more than happy to do nothing even if my mind wasn't quite as happy.
Saturday morning I had agreed to meet Niamh and do a 30 minute fartlek in the Meadows, doing one minute fast followed by one minute recovery. I had hoped that my legs would be lovely and fresh after my rest day, but they were really heavy, especially my right one, which ached from my calf to my hip. I am not really sure why it was so tired and stiff in the leg, but I have always had problems with my right leg. Thankfully, my left Achilles, which had been injured the other week, was still holding up fine. I have to admit it was a little bit frustrating to feel that way as I jogged to the Meadows. By the time I got there it was not really any different and as we set off on our Fartlek it didn't improve. The 15 fast reps were all fairly steady if not spectacular, fluctuating between 10k and half-marathon pace. I was pleased to come through them and not feel any worse. My right leg had loosened a bit, but was still fairly stiff as I ran home. The 13 miles I did on Saturday were pretty hard going all in all and I was far from happy.
Like before my run on Thursday I was nervous about my long Sunday run. It had been my long Sunday run two weeks ago that had led to my Achilles problem, so the thought of doing 26 miles filled me with a lot of apprehension. Added to that my calf muscles in both legs felt pretty tight and my whole right leg was still stiff and heavy like it had been on Saturday. Thankfully, I had good company for a lot of the run with Niamh, Colin, Bryan, Tommy (a friend of Bryan's who had run 1.19 in his first half marathon the week before) and Steve Manian. We set out at a nice reasonable pace and on a nice sunny morning we chatted quite a bit, which was good for no other reason than stopping me from tearing off up the road at a daft pace. After 6 miles Steve turned off to head back, as he was doing a 12-13 mile run and the rest of us continued.
I actually felt pretty good. My legs were still tight and heavy, but my lungs and heart felt very strong, which I was pleased about. We continued at the steady pace right through and up the hills of Balerno an by the reservoirs. I felt a little sorry for Niamh today as we boys were continually telling tales of our drunken boy antics as well as delving into a fair bit of toilet humour. I enjoyed the banter and it helped to keep us going at a nice reasonable pace rather than running at the pretty fast pace that we normally go at on a Sunday.
All through my run today I was feeling out for my Achilles, trying to sense for any changes, any pain or discomfort. At times I was convinced I began to feel something, but I am not sure if this was in my head or if I was over sensitive about the ankle. What was definitely aching was my calf muscles, but they were tolerable and I felt okay. After 15 miles Tommy, Bryan and Colin turned off to head back and finish of their 16 mile run while Niamh and I turned on to the canal. I am getting sick of the sight of the canal!
Niamh was doing 20 miles today so we ran together for a couple of miles before she then turned back leaving me on my own. It was at this point I started to really worry about the strength of the Achilles, but it held up and despite my other aches I even managed to pick up my pace a little.
Finishing the 26 miles in 3.07 was pretty good and I was pleased. I was pleased to survive and despite a lot of stiffness and aching limbs I didn't feel any uncomfortable pain like I had with my Achilles two weeks before. When I got home I decided to try and alleviate my aches by getting an ice bath. Despite the initial shock it was not that bad and after ten minutes I climbed out and my legs felt pretty good.
I have two hard weeks of training and then I can look forward to reducing the mileage in my taper. I never thought I would say that, but I reckon my body will enjoy it!
This weekend has been really good from a training perspective. Certainly far better than last week when my sore Achilles confined me to my bike.
I took Friday as a rest day, which was really difficult. Having spent a couple of days the week before where I couldn't run to then voluntarily take a day off running felt totally mad to me. Deep down though, I knew it was a good idea as I had done a couple of hard sessions this week, especially my Thursday night sustained run at marathon pace.
At first I wanted to ride my bike and go for a swim on my 'rest'day, but after some thought I realised that this would make it more of an active day than a rest one, so I did nothing. It wasn't too bad really, I didn't go as crazy as I thought I would. My legs were heavy, stiff and sore so they were more than happy to do nothing even if my mind wasn't quite as happy.
Saturday morning I had agreed to meet Niamh and do a 30 minute fartlek in the Meadows, doing one minute fast followed by one minute recovery. I had hoped that my legs would be lovely and fresh after my rest day, but they were really heavy, especially my right one, which ached from my calf to my hip. I am not really sure why it was so tired and stiff in the leg, but I have always had problems with my right leg. Thankfully, my left Achilles, which had been injured the other week, was still holding up fine. I have to admit it was a little bit frustrating to feel that way as I jogged to the Meadows. By the time I got there it was not really any different and as we set off on our Fartlek it didn't improve. The 15 fast reps were all fairly steady if not spectacular, fluctuating between 10k and half-marathon pace. I was pleased to come through them and not feel any worse. My right leg had loosened a bit, but was still fairly stiff as I ran home. The 13 miles I did on Saturday were pretty hard going all in all and I was far from happy.
Like before my run on Thursday I was nervous about my long Sunday run. It had been my long Sunday run two weeks ago that had led to my Achilles problem, so the thought of doing 26 miles filled me with a lot of apprehension. Added to that my calf muscles in both legs felt pretty tight and my whole right leg was still stiff and heavy like it had been on Saturday. Thankfully, I had good company for a lot of the run with Niamh, Colin, Bryan, Tommy (a friend of Bryan's who had run 1.19 in his first half marathon the week before) and Steve Manian. We set out at a nice reasonable pace and on a nice sunny morning we chatted quite a bit, which was good for no other reason than stopping me from tearing off up the road at a daft pace. After 6 miles Steve turned off to head back, as he was doing a 12-13 mile run and the rest of us continued.
I actually felt pretty good. My legs were still tight and heavy, but my lungs and heart felt very strong, which I was pleased about. We continued at the steady pace right through and up the hills of Balerno an by the reservoirs. I felt a little sorry for Niamh today as we boys were continually telling tales of our drunken boy antics as well as delving into a fair bit of toilet humour. I enjoyed the banter and it helped to keep us going at a nice reasonable pace rather than running at the pretty fast pace that we normally go at on a Sunday.
All through my run today I was feeling out for my Achilles, trying to sense for any changes, any pain or discomfort. At times I was convinced I began to feel something, but I am not sure if this was in my head or if I was over sensitive about the ankle. What was definitely aching was my calf muscles, but they were tolerable and I felt okay. After 15 miles Tommy, Bryan and Colin turned off to head back and finish of their 16 mile run while Niamh and I turned on to the canal. I am getting sick of the sight of the canal!
Niamh was doing 20 miles today so we ran together for a couple of miles before she then turned back leaving me on my own. It was at this point I started to really worry about the strength of the Achilles, but it held up and despite my other aches I even managed to pick up my pace a little.
Finishing the 26 miles in 3.07 was pretty good and I was pleased. I was pleased to survive and despite a lot of stiffness and aching limbs I didn't feel any uncomfortable pain like I had with my Achilles two weeks before. When I got home I decided to try and alleviate my aches by getting an ice bath. Despite the initial shock it was not that bad and after ten minutes I climbed out and my legs felt pretty good.
I have two hard weeks of training and then I can look forward to reducing the mileage in my taper. I never thought I would say that, but I reckon my body will enjoy it!
Thursday 9 September 2010
Thursday 9 September: It's all about the marathon pace
Mileage: 17 miles
Today was a real test for my recovering body and Achilles. With my body standing up quite well to the pressure of five 1 mile reps on Tuesday I decided that I should test it out over a longer distance and at some pace. As part of my marathon training I have been trying to introduce some long sustained runs at marathon pace. I have only managed a couple so far and with precious few weeks left I feel as though I need to get a few more under my belt, so today I decided to do a 17 mile run with 14 miles at marathon pace. I am still hoping to sneak under 2.40 at the marathon. It is an ambitious target, but I am sure I have a chance. In order to do this I need to be running 6.05 minute miles (gives a time of 2.39.30). I actually said to myself before my run that I would be happy with running all the miles quicker than 6.20. I was quite nervous before my run too. I was obviously worried about my Achilles and the rest of my body was pretty sore too, but I was particularly concerned about my performance. Having missed most of last week, I have been doubting my ability and wondering how much speed and endurance I have lost. I knew that this session would have some of those answers.
I set off and felt pretty good straight away. I had some stiffness in both legs, especially around the knees as a result of some weights training I did on Tuesday. I also had some aches in my calf muscles from a lot of stretching and exercises I have been doing to try and strengthen my Achilles. These problems aside, I felt good and there was not a peak out of my Achilles. My first mile was a gentle warm up mile and then I picked up the pace. I finished it comfortably in 6.05 and so decided to press on at that pace.
What was really good for me this evening was that the pace did not feel too much like hard work. My lungs could certainly handle it. My legs were a little heavy and tight, but felt strong and at no point did I feel like slowing down. All 14 miles were almost exactly the same pace. The second seven miles were slightly quicker, but that was probably because after I turned round the wind that had been pushing into my face had disappeared. I finished my 14 hard miles in 1.24.55 well inside the 1.25.10 that a 6.05 minute per mile pace would lead to. My half marathon time was exactly 1.19.30, which was perfect. I did start to struggle in mile 14 and I do wonder how many more I could have done at that pace, but I still have time to increase my endurance at that pace. Next week I plan to do 16 miles at marathon pace. Also with a proper taper I will be rested before Amsterdam, so hopefully that means I won't have legs as heavy to run with over the marathon distance.
Overall, I am thrilled! This time last week I was riding my mountain bike to training with a sore Achilles and a wasp sting on my mouth (I had almost swallowed a wasp while cycling that day, it still managed to sting me though and it was bloody painful!) and feeling pretty sorry for myself and wondering when next I would run. How quickly things turn round.
My 14 mile splits:
6.05
6.04
6.05
6.07
6.06
6.08
6.07
6.03
6.03
6.04
6.03
5.57
6.01
6.02
1 hour 24 minutes and 55 seconds.
Today was a real test for my recovering body and Achilles. With my body standing up quite well to the pressure of five 1 mile reps on Tuesday I decided that I should test it out over a longer distance and at some pace. As part of my marathon training I have been trying to introduce some long sustained runs at marathon pace. I have only managed a couple so far and with precious few weeks left I feel as though I need to get a few more under my belt, so today I decided to do a 17 mile run with 14 miles at marathon pace. I am still hoping to sneak under 2.40 at the marathon. It is an ambitious target, but I am sure I have a chance. In order to do this I need to be running 6.05 minute miles (gives a time of 2.39.30). I actually said to myself before my run that I would be happy with running all the miles quicker than 6.20. I was quite nervous before my run too. I was obviously worried about my Achilles and the rest of my body was pretty sore too, but I was particularly concerned about my performance. Having missed most of last week, I have been doubting my ability and wondering how much speed and endurance I have lost. I knew that this session would have some of those answers.
I set off and felt pretty good straight away. I had some stiffness in both legs, especially around the knees as a result of some weights training I did on Tuesday. I also had some aches in my calf muscles from a lot of stretching and exercises I have been doing to try and strengthen my Achilles. These problems aside, I felt good and there was not a peak out of my Achilles. My first mile was a gentle warm up mile and then I picked up the pace. I finished it comfortably in 6.05 and so decided to press on at that pace.
What was really good for me this evening was that the pace did not feel too much like hard work. My lungs could certainly handle it. My legs were a little heavy and tight, but felt strong and at no point did I feel like slowing down. All 14 miles were almost exactly the same pace. The second seven miles were slightly quicker, but that was probably because after I turned round the wind that had been pushing into my face had disappeared. I finished my 14 hard miles in 1.24.55 well inside the 1.25.10 that a 6.05 minute per mile pace would lead to. My half marathon time was exactly 1.19.30, which was perfect. I did start to struggle in mile 14 and I do wonder how many more I could have done at that pace, but I still have time to increase my endurance at that pace. Next week I plan to do 16 miles at marathon pace. Also with a proper taper I will be rested before Amsterdam, so hopefully that means I won't have legs as heavy to run with over the marathon distance.
Overall, I am thrilled! This time last week I was riding my mountain bike to training with a sore Achilles and a wasp sting on my mouth (I had almost swallowed a wasp while cycling that day, it still managed to sting me though and it was bloody painful!) and feeling pretty sorry for myself and wondering when next I would run. How quickly things turn round.
My 14 mile splits:
6.05
6.04
6.05
6.07
6.06
6.08
6.07
6.03
6.03
6.04
6.03
5.57
6.01
6.02
1 hour 24 minutes and 55 seconds.
Wednesday 8 September 2010
Dealing with injury and moving on!
I am sorry this entry has taken so long to come. I am sure those that know me suspect why. Last week I suffered my first proper running related injury of my short 3 ½ year running career and I was quite literally stumped for words. It was a big blow to me at the time.
Last Sunday (29 August) I did my usual long Sunday run, 26 miles, with a number of my club mates. I pushed it quite hard, particularly in the second half of the run, and especially when I was on my own for the last 10 miles. I felt great, really strong and fast. Okay I had a few niggles while running. My right knee and hamstring had been tugging a little bit, but I have been used to them doing that for years. I remember that in the last few miles I felt a little tightness in my left ankle. It wasn’t too bad and not really sore so I didn’t think anything of it. It was only when I stopped and sat down at Garry’s house for a coffee that it felt sore. I knew then that something wasn’t quite right, so spent most of the afternoon with my ankle on a pack of frozen peas. When I pressed my fingers on my Achilles and moved my foot I could feel a horrible crunching and squelching feeling, which certainly wasn’t there before. Not good. I have come to know this feeling as the 'creaking'.
The next morning it hurt when running, both morning and night.
I knew then I was injured and it descended on my like a dark cloud. It felt terrible. Not just the pain from my leg, but also in mind. All I could think about was what it meant for my training, my plans, my targets and hopes for running. I am fairly certain that most runners feel the same when they pick-up an injury. The physical injury is accompanied by a mental anguish, which can, to some extent, become quite irrational. That Monday night I wondered about the house thinking everything from I’ll never run again to what hobby I might find to replace running. I also started to think about how I wouldn’t be fit for Amsterdam and that my chances of running the MDS would be ruined, that I would have to walk it. These were silly thoughts really for an injury that hadn’t even been assessed by anyone other than me and Google.
Tuesday was no better and I spoke with Alex my coach by email, telling him that my Achilles was sore and asking him what to do. He suggested rest, heel pads, a slow return to running, and not to worry. I did all, but the last part. Of course I worried. My Internet research suggested that cross training would be possible if the Achilles was not sore when doing it, so I rushed home that evening and jumped on my mountain bike. Thankfully, I was pain free and in attempt to beat out my pent up frustration I hit the trails around the Water of Leith and cycled to Balerno and back covering 22 miles. It felt good, but it wasn’t running. I felt extremely jealous of every runner I passed on the bike, wishing it was me.
Wednesday I saw Kirsten, my sports masseuse, and she confirmed I had some damage in my Achilles and then set about panel beating it back into shape. She reassured me that it wasn't wrecked and that with adequate recovery I would be fine. She told me to take 3 or 4 days off running and keep on the bike. I felt slightly better after seeing Kirsten, but still in the back of mind all the worries were there.
Thursday morning, as soon as I woke I grabbed my ankle to have a feel and a poke. It felt so much better and the horrible creaking that I felt when flexing before the muscle was gone. It lifted my spirits massively and I began to think for the first time that I might actually get better and wouldn't have to retire and take up extreme knitting. Of course, I was sensible and didn't push it, well not with running anyway. I took the mountain bike out and did 10 miles in the morning followed by 24 in the evening. On my way home I popped by to see my friends at running club. It was good to see them, but I have to admit I hated watching them train without me. I felt left out. I felt frustrated and it took a considerable amount of will power not to jump off my bike and line-up for some reps. It was very disheartening and I left thinking loads of negative thoughts about how I was going to fall behind the rest of group and run badly at Amsterdam. Totally irrational thoughts, considering I'd only had 3 days off running at this point.
It's funny, I've found that I can't leave my ankle alone since it's been hurt. I can't stop prodding, squeezing and poking it, trying to provoke it to see if it's either sore or better. I've never been more conscious of it. All day Friday from the moment I got up I was at my ankle trying to decide if it was better or not. It still felt pain free and the creaking was still gone. I was feeling good about it, so decided that a couple of miles on grass in the park would be a better way of testing than hacking at it with my fingers
All evening long I checked my ankle to feel for any sign of a problem. It remained pain free, but the creaking and squelching returned. It was a really bitter blow. I felt awful and again all the fear and doubts came rushing back. Even though my ankle wasn't hurting I knew the sensation wasn't right. I kept it under ice and went to bed praying it would be okay in the morning.
Saturday came and again the first thing I did was grab my ankle. No pain, no discomfort, no ache. Phew. Also the creaking was gone too! I felt relieved. I took to the bike for a long cycle and after 9 miles I pulled up and decided to test my ankle again with a few miles running. I was slightly quicker than Friday and on the road too, so I knew it would be a good test or a silly idea. The first 4 miles went well, I felt strong and there was no reaction at all. I turned and headed back to my bike and just as I started to dream of Olympic finishes and desert triumphs an ache crept over my Achilles area. I slowed a little and kept jogging. I also began to try and remember if it was the same feeling as I had had when running with it before. It was very mild. Nowhere near as sore as the Monday or Tuesday. By the time I got to the bike the ache was still small and hadn't got any worse. Checking my muscle I found that the creaking had returned. I cycled back, hard and fast without any further bother. I was pleased to have done the 8 miles of running, but I was slightly worried that it was still nowhere near better. The rest of that day it was tight and a little sore and I did begin to think I had done too much too soon. However, by the evening it felt a lot better and stronger. My half hourly checks of my ankle had also revealed that the creaking had gone. My ankle felt normal, so I went to bed a lot more confident that it was on the mend.
Sunday was a good day. Although I wasn't setting out on the 26 miles I had planned I did manage 12 steady pain free miles. My ankle felt fine, strong and pain free. In fact I was more worried about the rest of my body. It would appear that 110 miles on a mountain bike in 5 days is quite a lot and it had taken quite a bit out of my legs. When I finished my 12 miles my ankle was fine, no soreness and this time no creaking.
As I write this now I have managed more and more miles and even some interval running with five 1 mile reps on Tuesday night. It's not perfect, I am sure. However, I can train. I have had to revisit my training plan and knock off some mileage, as I don't want to push my luck. My morning runs have been replaced with a bus ride and a 25 minute swim. I am also planning to take a rest day on Friday's. This, I hope, will allow my ankle a little more time to recover and reduce the amount of stress on it. I am a little disappointed that I am not going to maintain my 100 mile weeks, but I can go back to them after Amsterdam. I will still be, hopefully, getting between 75-90 miles a week, so not miles away.
I don't want to say that I am over it now, as part of me worries that the Achilles could go at any moment (even though it probably won't). Every run I finish now feels like a small victory and I nod and smile to myself when I stop. I also nervously grab my ankle and feel for the creaking, but so far it hasn't returned again. I also find that in every run I am hyper sensitive about the ankle. Is it getting sore? What was that? Is it tightening up? I am sure I felt something. Maybe I should slow down. Should I reduce my run? These are all thoughts that now rush through my mind as I run.
It's amazing what an injury can do to your confidence. Before this, I felt utterly invincible. Even with several niggles and tight bits I never imagined I would get injured. Even with coaches, magazines and fellow runners all saying that everyone gets injured at some point, I never quite believed it. I do now. Every niggle at the moment fills me with panic and fear that something else is about to pop, burst, rip or tear. I've gone from feeling invincible to feeling like porcelain, expecting to break at the slightest knock. It's a strange sensation. With every run, however, I am getting a little more confident and I am sure if I can get through my next 3 weeks hard training I will feel fine for the marathon when it comes.
I have to admit I feel really lucky, as I have only lost a few days to running and it would appear so far (touch wood) that my injury has been mild. I couldn't imagine a medium term or even a long term injury. What an earth would that do to my sanity?
Last Sunday (29 August) I did my usual long Sunday run, 26 miles, with a number of my club mates. I pushed it quite hard, particularly in the second half of the run, and especially when I was on my own for the last 10 miles. I felt great, really strong and fast. Okay I had a few niggles while running. My right knee and hamstring had been tugging a little bit, but I have been used to them doing that for years. I remember that in the last few miles I felt a little tightness in my left ankle. It wasn’t too bad and not really sore so I didn’t think anything of it. It was only when I stopped and sat down at Garry’s house for a coffee that it felt sore. I knew then that something wasn’t quite right, so spent most of the afternoon with my ankle on a pack of frozen peas. When I pressed my fingers on my Achilles and moved my foot I could feel a horrible crunching and squelching feeling, which certainly wasn’t there before. Not good. I have come to know this feeling as the 'creaking'.
The next morning it hurt when running, both morning and night.
I knew then I was injured and it descended on my like a dark cloud. It felt terrible. Not just the pain from my leg, but also in mind. All I could think about was what it meant for my training, my plans, my targets and hopes for running. I am fairly certain that most runners feel the same when they pick-up an injury. The physical injury is accompanied by a mental anguish, which can, to some extent, become quite irrational. That Monday night I wondered about the house thinking everything from I’ll never run again to what hobby I might find to replace running. I also started to think about how I wouldn’t be fit for Amsterdam and that my chances of running the MDS would be ruined, that I would have to walk it. These were silly thoughts really for an injury that hadn’t even been assessed by anyone other than me and Google.
Tuesday was no better and I spoke with Alex my coach by email, telling him that my Achilles was sore and asking him what to do. He suggested rest, heel pads, a slow return to running, and not to worry. I did all, but the last part. Of course I worried. My Internet research suggested that cross training would be possible if the Achilles was not sore when doing it, so I rushed home that evening and jumped on my mountain bike. Thankfully, I was pain free and in attempt to beat out my pent up frustration I hit the trails around the Water of Leith and cycled to Balerno and back covering 22 miles. It felt good, but it wasn’t running. I felt extremely jealous of every runner I passed on the bike, wishing it was me.
Wednesday I saw Kirsten, my sports masseuse, and she confirmed I had some damage in my Achilles and then set about panel beating it back into shape. She reassured me that it wasn't wrecked and that with adequate recovery I would be fine. She told me to take 3 or 4 days off running and keep on the bike. I felt slightly better after seeing Kirsten, but still in the back of mind all the worries were there.
Thursday morning, as soon as I woke I grabbed my ankle to have a feel and a poke. It felt so much better and the horrible creaking that I felt when flexing before the muscle was gone. It lifted my spirits massively and I began to think for the first time that I might actually get better and wouldn't have to retire and take up extreme knitting. Of course, I was sensible and didn't push it, well not with running anyway. I took the mountain bike out and did 10 miles in the morning followed by 24 in the evening. On my way home I popped by to see my friends at running club. It was good to see them, but I have to admit I hated watching them train without me. I felt left out. I felt frustrated and it took a considerable amount of will power not to jump off my bike and line-up for some reps. It was very disheartening and I left thinking loads of negative thoughts about how I was going to fall behind the rest of group and run badly at Amsterdam. Totally irrational thoughts, considering I'd only had 3 days off running at this point.
It's funny, I've found that I can't leave my ankle alone since it's been hurt. I can't stop prodding, squeezing and poking it, trying to provoke it to see if it's either sore or better. I've never been more conscious of it. All day Friday from the moment I got up I was at my ankle trying to decide if it was better or not. It still felt pain free and the creaking was still gone. I was feeling good about it, so decided that a couple of miles on grass in the park would be a better way of testing than hacking at it with my fingers
All evening long I checked my ankle to feel for any sign of a problem. It remained pain free, but the creaking and squelching returned. It was a really bitter blow. I felt awful and again all the fear and doubts came rushing back. Even though my ankle wasn't hurting I knew the sensation wasn't right. I kept it under ice and went to bed praying it would be okay in the morning.
Saturday came and again the first thing I did was grab my ankle. No pain, no discomfort, no ache. Phew. Also the creaking was gone too! I felt relieved. I took to the bike for a long cycle and after 9 miles I pulled up and decided to test my ankle again with a few miles running. I was slightly quicker than Friday and on the road too, so I knew it would be a good test or a silly idea. The first 4 miles went well, I felt strong and there was no reaction at all. I turned and headed back to my bike and just as I started to dream of Olympic finishes and desert triumphs an ache crept over my Achilles area. I slowed a little and kept jogging. I also began to try and remember if it was the same feeling as I had had when running with it before. It was very mild. Nowhere near as sore as the Monday or Tuesday. By the time I got to the bike the ache was still small and hadn't got any worse. Checking my muscle I found that the creaking had returned. I cycled back, hard and fast without any further bother. I was pleased to have done the 8 miles of running, but I was slightly worried that it was still nowhere near better. The rest of that day it was tight and a little sore and I did begin to think I had done too much too soon. However, by the evening it felt a lot better and stronger. My half hourly checks of my ankle had also revealed that the creaking had gone. My ankle felt normal, so I went to bed a lot more confident that it was on the mend.
Sunday was a good day. Although I wasn't setting out on the 26 miles I had planned I did manage 12 steady pain free miles. My ankle felt fine, strong and pain free. In fact I was more worried about the rest of my body. It would appear that 110 miles on a mountain bike in 5 days is quite a lot and it had taken quite a bit out of my legs. When I finished my 12 miles my ankle was fine, no soreness and this time no creaking.
As I write this now I have managed more and more miles and even some interval running with five 1 mile reps on Tuesday night. It's not perfect, I am sure. However, I can train. I have had to revisit my training plan and knock off some mileage, as I don't want to push my luck. My morning runs have been replaced with a bus ride and a 25 minute swim. I am also planning to take a rest day on Friday's. This, I hope, will allow my ankle a little more time to recover and reduce the amount of stress on it. I am a little disappointed that I am not going to maintain my 100 mile weeks, but I can go back to them after Amsterdam. I will still be, hopefully, getting between 75-90 miles a week, so not miles away.
I don't want to say that I am over it now, as part of me worries that the Achilles could go at any moment (even though it probably won't). Every run I finish now feels like a small victory and I nod and smile to myself when I stop. I also nervously grab my ankle and feel for the creaking, but so far it hasn't returned again. I also find that in every run I am hyper sensitive about the ankle. Is it getting sore? What was that? Is it tightening up? I am sure I felt something. Maybe I should slow down. Should I reduce my run? These are all thoughts that now rush through my mind as I run.
It's amazing what an injury can do to your confidence. Before this, I felt utterly invincible. Even with several niggles and tight bits I never imagined I would get injured. Even with coaches, magazines and fellow runners all saying that everyone gets injured at some point, I never quite believed it. I do now. Every niggle at the moment fills me with panic and fear that something else is about to pop, burst, rip or tear. I've gone from feeling invincible to feeling like porcelain, expecting to break at the slightest knock. It's a strange sensation. With every run, however, I am getting a little more confident and I am sure if I can get through my next 3 weeks hard training I will feel fine for the marathon when it comes.
I have to admit I feel really lucky, as I have only lost a few days to running and it would appear so far (touch wood) that my injury has been mild. I couldn't imagine a medium term or even a long term injury. What an earth would that do to my sanity?
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