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!!!
Wednesday, 15 September 2010
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?
Sunday, 29 August 2010
Thursday 26 - Sunday 29 August: A great end to the week
Weekly Mileage: 102 miles
Thursday: 14 miles
Friday: 4.5 miles
Saturday: 14.5 miles
Sunday: 26 miles
After my deep tissue massage on Wednesday I was feeling pretty sore and as I ached and creaked my way to work on Thursday morning I really wondered how I was going to knock out a 100 mile this week or any subsequent week. I was meeting some old uni friends on Thursday night, so I had to do the planned training session on my own. The session was eight reps of 2.5minutes fast with 2.5 minutes recovery, which I did on the outside path of the meadows park. These sessions are always so much easier with other people to work with and I certainly found the first few difficult on my own. During my first rep I only managed to maintain a 6 minute per mile pace for the 2.5 minutes - not good! As well as being short of club members to run with both my legs and lungs felt pretty tired during my first 4 reps. It was a little disheartening. I even considered stopping after 6 reps. Thankfully the last 4 reps were a lot better and I managed to get down to 5/10k pace for those reps and it lifted my mood greatly, but I was still worried about completing the rest of my planned week's training.
After a few too many drinks on Thursday night I was a little rough on Friday. I had already made the decision to take the morning off, so thankfully I didn't have to run to work. Instead I took a gentle 4.5 mile run home, which eased the legs.
Despite suffering a little bit from the 2-day hangover phenomenon I went to the club's Saturday training session along with Dan, Niamh, and a few others, including Steve Booth. Steve use to come to training regularly when I first started going to club and we used to run together quite a bit. Unfortunately a combination of injuries, uni work and parenthood has meant that he has not been able to attend as frequently as he used to, so it was great to see him on Saturday. The session was similar to Thursday's, eight reps of 3 minutes fast with 3 minutes recovery on the grass. I was quite pleased it was on the grass as my body still ached slightly from last week's race and this week's training. My right hamstring was pretty tight and my right knee was still aching and twitching as well, so grass was much better than tarmac. As soon as we did the first rep I knew I was in better shape than on Thursday, a lot stronger and faster. I started off at 10k pace and finished off quicker than 5k pace by the end of last rep. I was pretty pleased as I still didn't feel as fresh as I should have.
Sunday morning brought the long run. It was another great turnout at Craiglochart and six of us took off in the quicker group, myself, Dan, Colin, Bryan, Niamh and Garry. I planned to do 26 miles, Niamh and Dan, 24, and Colin, Bryan and Garry were aiming for 16, so there would be plenty of company. We set off at a good pace, close to 7 minutes per mile, which we gradually increased as we closed in on Balerno. Unfortunately Dan slowed as his hip began to hurt. He managed to carry on and do 16 miles, but that was the last we saw of him until we all reconvened at Garry's for the post run coffee and scones. When we got into Balerno we hit the usual 2 hills that takes us from mile 6 to 8 and as seems to have become a the custom we push it quite hard. It started with Bryan, who took off and began to leave Colin and I behind. We'd just pulled ahead of Garry and Niamh. Colin seemed keen to pursue Bryan, but I wasn't so sure. I was trying to think sensibly about the rest of my run, which I still had close to 20 miles of. Colin pulled ahead of me and caught Bryan as we reached the top of the first hill. It was then I decided I couldn't let them get away, no matter how silly it was, and as we moved down the small section before the second climb I put a burst of speed in to catch them up. I then moved ahead of them as we took the second climb and the three is us pushed really hard all the way to the top. I stayed ahead, but was always kept within the arms reach of Colin and Bryan.We went so fast that we actually managed a sub 7 minute mile pace up the hill! Very fast.At the top we eased off a bit and carried on together.The next 7miles saw us pick up the pace to around 6.30 minutes per mile, but it felt pretty good for the most of it. I did feel a little wobble between 12 and 13 miles where I felt both tired and sore. At this point it was great to have Colin for company, as it helped keep me going at the same pace. I may well have backed off if he hadn't been there. Bryan had moved on a bit leaving us behind. Niamh, thanks to a quick pee stop by the three of us had caught and passed us. By the time we got back to the canal Colin, Niamh and I were running together. Unfortunately Colin turned off to finish his 16 miles and Niamh stopped for a quick drink and stretch.
I was left on my own for the last 10.5 miles, but as I turned on to the canal path I felt really good. My legs and lungs felt strong and I moved down the canal path. I had planned to drop my pace down to seven minutes per mile pace, and although I slowed a little I still went through the miles at about 6.40 pace. I decided to keep it going for as long as I felt comfortable. I kept expecting my legs to start to ache and tighten up or my lungs to grow heavy and my head weary, but they never did. My legs were tired, my left heal was a little sore and my right knee was also tired, but nothing more than you would expect from such a long run. I turned to head back down the canal and towards Garry's and I felt strong and remained fast. I finished my 26 miles in 2 hours and 57 minutes, with quite a lot left in the tank.
So the end of the week has finished, so much better than the start and middle part. Sunday's long run has filled me with a lot of confidence and successfully finishing another 100 mile week feels really good too. I am beginning to think that the 90+ and 100 mile weeks that I have done in the last 2 months have really started to benefit me with my strength and endurance improving. I feel pretty and fresh going into this week and I really hope I can manage another 100 mile week, another 2 quality interval sessions and another strong 26 mile run.
Thursday: 14 miles
Friday: 4.5 miles
Saturday: 14.5 miles
Sunday: 26 miles
After my deep tissue massage on Wednesday I was feeling pretty sore and as I ached and creaked my way to work on Thursday morning I really wondered how I was going to knock out a 100 mile this week or any subsequent week. I was meeting some old uni friends on Thursday night, so I had to do the planned training session on my own. The session was eight reps of 2.5minutes fast with 2.5 minutes recovery, which I did on the outside path of the meadows park. These sessions are always so much easier with other people to work with and I certainly found the first few difficult on my own. During my first rep I only managed to maintain a 6 minute per mile pace for the 2.5 minutes - not good! As well as being short of club members to run with both my legs and lungs felt pretty tired during my first 4 reps. It was a little disheartening. I even considered stopping after 6 reps. Thankfully the last 4 reps were a lot better and I managed to get down to 5/10k pace for those reps and it lifted my mood greatly, but I was still worried about completing the rest of my planned week's training.
After a few too many drinks on Thursday night I was a little rough on Friday. I had already made the decision to take the morning off, so thankfully I didn't have to run to work. Instead I took a gentle 4.5 mile run home, which eased the legs.
Despite suffering a little bit from the 2-day hangover phenomenon I went to the club's Saturday training session along with Dan, Niamh, and a few others, including Steve Booth. Steve use to come to training regularly when I first started going to club and we used to run together quite a bit. Unfortunately a combination of injuries, uni work and parenthood has meant that he has not been able to attend as frequently as he used to, so it was great to see him on Saturday. The session was similar to Thursday's, eight reps of 3 minutes fast with 3 minutes recovery on the grass. I was quite pleased it was on the grass as my body still ached slightly from last week's race and this week's training. My right hamstring was pretty tight and my right knee was still aching and twitching as well, so grass was much better than tarmac. As soon as we did the first rep I knew I was in better shape than on Thursday, a lot stronger and faster. I started off at 10k pace and finished off quicker than 5k pace by the end of last rep. I was pretty pleased as I still didn't feel as fresh as I should have.
Sunday morning brought the long run. It was another great turnout at Craiglochart and six of us took off in the quicker group, myself, Dan, Colin, Bryan, Niamh and Garry. I planned to do 26 miles, Niamh and Dan, 24, and Colin, Bryan and Garry were aiming for 16, so there would be plenty of company. We set off at a good pace, close to 7 minutes per mile, which we gradually increased as we closed in on Balerno. Unfortunately Dan slowed as his hip began to hurt. He managed to carry on and do 16 miles, but that was the last we saw of him until we all reconvened at Garry's for the post run coffee and scones. When we got into Balerno we hit the usual 2 hills that takes us from mile 6 to 8 and as seems to have become a the custom we push it quite hard. It started with Bryan, who took off and began to leave Colin and I behind. We'd just pulled ahead of Garry and Niamh. Colin seemed keen to pursue Bryan, but I wasn't so sure. I was trying to think sensibly about the rest of my run, which I still had close to 20 miles of. Colin pulled ahead of me and caught Bryan as we reached the top of the first hill. It was then I decided I couldn't let them get away, no matter how silly it was, and as we moved down the small section before the second climb I put a burst of speed in to catch them up. I then moved ahead of them as we took the second climb and the three is us pushed really hard all the way to the top. I stayed ahead, but was always kept within the arms reach of Colin and Bryan.We went so fast that we actually managed a sub 7 minute mile pace up the hill! Very fast.At the top we eased off a bit and carried on together.The next 7miles saw us pick up the pace to around 6.30 minutes per mile, but it felt pretty good for the most of it. I did feel a little wobble between 12 and 13 miles where I felt both tired and sore. At this point it was great to have Colin for company, as it helped keep me going at the same pace. I may well have backed off if he hadn't been there. Bryan had moved on a bit leaving us behind. Niamh, thanks to a quick pee stop by the three of us had caught and passed us. By the time we got back to the canal Colin, Niamh and I were running together. Unfortunately Colin turned off to finish his 16 miles and Niamh stopped for a quick drink and stretch.
I was left on my own for the last 10.5 miles, but as I turned on to the canal path I felt really good. My legs and lungs felt strong and I moved down the canal path. I had planned to drop my pace down to seven minutes per mile pace, and although I slowed a little I still went through the miles at about 6.40 pace. I decided to keep it going for as long as I felt comfortable. I kept expecting my legs to start to ache and tighten up or my lungs to grow heavy and my head weary, but they never did. My legs were tired, my left heal was a little sore and my right knee was also tired, but nothing more than you would expect from such a long run. I turned to head back down the canal and towards Garry's and I felt strong and remained fast. I finished my 26 miles in 2 hours and 57 minutes, with quite a lot left in the tank.
So the end of the week has finished, so much better than the start and middle part. Sunday's long run has filled me with a lot of confidence and successfully finishing another 100 mile week feels really good too. I am beginning to think that the 90+ and 100 mile weeks that I have done in the last 2 months have really started to benefit me with my strength and endurance improving. I feel pretty and fresh going into this week and I really hope I can manage another 100 mile week, another 2 quality interval sessions and another strong 26 mile run.
Wednesday, 25 August 2010
23-25 August: Getting back into it!
Monday 23: 13.25 miles (AM: 3.75 PM: 9.5)
Tuesday 24: 17.5 miles (AM: 3.75 PM: 13.75)
Wednesday 25: 12.5 miles (AM: 3.75 PM: 8.75)
It's always tough getting back into training after a race, especially one that you have put a fair bit of effort into and tapered for. It's certainly been tough for me since Saturday's race in Nairn. With Amsterdam now less than 8 weeks away I need to maintain my high level of training to ensure that I am in the best shape possible for the marathon. My 16 mile run on Sunday was pretty tough going the day after Nairn, but thankfully it was along the Moray Firth coastline and the sun was out, so it was both scenic and full of fresh air. Not like Monday, which was very tough, getting up before work and taking those weary steps up the road on my morning run under dark gray clouds, a stiff breeze and a cold air. My legs were still sore and stiff from the race and I would have given quite a bit to be back in bed watching the West Wing with a cup of coffee.
I think this post race period is a really difficult time for training, where it would be easy for me to back off and take it easy for a couple of weeks believing it will be okay and I will get back into it before the marathon. I need to keep motivated and keep working hard. I have adjusted my training to reflect feeling a little bit tired after Nairn, but I have tried to maintain the quality I need to keep improving. On Tuesday, I was meant to be doing 10 one mile reps with 2 minutes recovery at faster than half marathon pace, but my legs still didn't feel that strong or fresh, so I decided to run a 13 mile fartlek home. In the fartlek I did five 2 mile reps with 2 minutes recovery at slightly faster than my planned marathon pace (around 6 minute mile pace). It wasn't quite as intense as doing mile reps, but was still a good training session for my marathon and covered the same distance as my planned mile reps. I actually felt really good after my session on Tuesday and was really pleased with my efforts, which were all exactly where I wanted them to be. It gave me some confidence that I will be back training at full steam by the end of the week.
Today I had a deep tissue massage to help with my recovery from Nairn and to help prepare my body for this next period of tough training for my marathon, as I am moving back to 100 mile weeks. That was also pretty hard going and as I sit here typing this most parts of my legs are aching a little bit. Hopefully I will be fine to do some more intense training tomorrow. I will be missing running club tomorrow, so unfortunately will have to do the session on my own. That is always difficult, as I miss running with my club mates. I will definitely be back at club on Saturday and Sunday to draw on their strength as we do intervals and then the long run.
Tuesday 24: 17.5 miles (AM: 3.75 PM: 13.75)
Wednesday 25: 12.5 miles (AM: 3.75 PM: 8.75)
It's always tough getting back into training after a race, especially one that you have put a fair bit of effort into and tapered for. It's certainly been tough for me since Saturday's race in Nairn. With Amsterdam now less than 8 weeks away I need to maintain my high level of training to ensure that I am in the best shape possible for the marathon. My 16 mile run on Sunday was pretty tough going the day after Nairn, but thankfully it was along the Moray Firth coastline and the sun was out, so it was both scenic and full of fresh air. Not like Monday, which was very tough, getting up before work and taking those weary steps up the road on my morning run under dark gray clouds, a stiff breeze and a cold air. My legs were still sore and stiff from the race and I would have given quite a bit to be back in bed watching the West Wing with a cup of coffee.
I think this post race period is a really difficult time for training, where it would be easy for me to back off and take it easy for a couple of weeks believing it will be okay and I will get back into it before the marathon. I need to keep motivated and keep working hard. I have adjusted my training to reflect feeling a little bit tired after Nairn, but I have tried to maintain the quality I need to keep improving. On Tuesday, I was meant to be doing 10 one mile reps with 2 minutes recovery at faster than half marathon pace, but my legs still didn't feel that strong or fresh, so I decided to run a 13 mile fartlek home. In the fartlek I did five 2 mile reps with 2 minutes recovery at slightly faster than my planned marathon pace (around 6 minute mile pace). It wasn't quite as intense as doing mile reps, but was still a good training session for my marathon and covered the same distance as my planned mile reps. I actually felt really good after my session on Tuesday and was really pleased with my efforts, which were all exactly where I wanted them to be. It gave me some confidence that I will be back training at full steam by the end of the week.
Today I had a deep tissue massage to help with my recovery from Nairn and to help prepare my body for this next period of tough training for my marathon, as I am moving back to 100 mile weeks. That was also pretty hard going and as I sit here typing this most parts of my legs are aching a little bit. Hopefully I will be fine to do some more intense training tomorrow. I will be missing running club tomorrow, so unfortunately will have to do the session on my own. That is always difficult, as I miss running with my club mates. I will definitely be back at club on Saturday and Sunday to draw on their strength as we do intervals and then the long run.
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