OK Well this morning I did a 9k run. Usually on Tuesdays I would do an interval session, but after reading that anaerobic training is detrimental to long distance training, I decided against that and did a tempo session, focusing on form.
My right foot was a little sore during the warm up and slow start, but once I got a good pace happening, the pain diminished. Towards the end as I got faster the pain was gone. The whole time I was focusing on form and posture.
I guess since I am running about a minute per km faster than I was at the start of the year, I am still not used to the faster leg turnover. I am still in the mindset of running 6:30min/k for a low HR and my legs just don't want to go faster without me mentally reminding them to. It does feel a lot better to run 5:30min/k. Everything just flows better. Towards the end of this morning's run I was doing sub 5min/k.
So if I keep going at a faster pace, hopefully this stupid foot pain will go away.
Tuesday, 29 July 2008
Monday, 28 July 2008
Recovery
It seems I am still recovering from that 30k race! It was 2 days before I could run properly. I've been swimming a couple of times but that doesn't seem to loosen up the muscles like it used to. I've also been sure to eat plenty. Not just plenty of anything, but plenty of fresh fruit and vege.
I managed a 16k short run yesterday, counting it as part of a reduced long run. Felt quite lethargic during the run except up one mega hill where the extra breathing woke me up a bit.
But some how my right foot just isn't right. OK so I had the achillies issues, which morphed into plantar fascia issues, which have now morphed into pain on the top of my metatersals. I'm not sure what that is called exactly, but a friend had a stress fracture there last year and my pain seems awfully similar to hers. So I am kind of pretending it doesn't exist but continuing to run each day, but I am kind of acknowledging it is there by taking it easy on each run.
I think taking it easy ie going slowly is not the best idea though. Going slow leads to poor form and I have noticed, particularly while running up hill with pronounced posture, the pain disappears. So I really need to remember how I got rid of my years of shin splints and lean forward from the core, pick up my feet quickly, don't let them linger on the ground, and don't just shuffle along like a tired old horse even if that's what I feel like.
I am HOPING to do The Tan Ultra in a few weeks time. 53k of running round a popular running track in the city. This weekend I'll do a 30+k run and see how I pull up. That will be the decider. So if I REALLY want to do it, I will run smart.
I managed a 16k short run yesterday, counting it as part of a reduced long run. Felt quite lethargic during the run except up one mega hill where the extra breathing woke me up a bit.
But some how my right foot just isn't right. OK so I had the achillies issues, which morphed into plantar fascia issues, which have now morphed into pain on the top of my metatersals. I'm not sure what that is called exactly, but a friend had a stress fracture there last year and my pain seems awfully similar to hers. So I am kind of pretending it doesn't exist but continuing to run each day, but I am kind of acknowledging it is there by taking it easy on each run.
I think taking it easy ie going slowly is not the best idea though. Going slow leads to poor form and I have noticed, particularly while running up hill with pronounced posture, the pain disappears. So I really need to remember how I got rid of my years of shin splints and lean forward from the core, pick up my feet quickly, don't let them linger on the ground, and don't just shuffle along like a tired old horse even if that's what I feel like.
I am HOPING to do The Tan Ultra in a few weeks time. 53k of running round a popular running track in the city. This weekend I'll do a 30+k run and see how I pull up. That will be the decider. So if I REALLY want to do it, I will run smart.
Monday, 21 July 2008
Sri Chinmoy 30k race
I did it! A 30k race! It was yesterday but OMG I am still totally buggered now. Yesterday I was exhausted all day and basically did nothing. I felt better when I lay on the couch. Today I tried to go for a walk/run but could not get to the end of the street I am so sore. This means I tried my best! Although I do seem to be rather injured :( I have my bathers on and will go for a lunchtime swim today.
I knew I could run 30k but I didn't know if I could race it. I wanted to push myself to exhaustion and I did it. The course was 6 laps of Princes Park and strangely, I didn't have any mental issues counting the laps or dying of boredom from the same scenery.
The first lap I felt was a little too fast, but I decided just to keep pushing on. The 12k mark was when I started to feel it hurt. Both my achillies were straining and I wasn't sure if I could maintain the pace, but I reminded myself that the plan was to treat it like a half marathon, then hang on for dear life. So I kept pushing on. After the 3rd lap I was really getting tired. I just had to keep reminding myself that this is a race and I want to push it. By the 4th lap I started to slow down. I felt really tired, but I had to say to myself "Only 10k to go, that's only 2 laps." The funny thing is a year ago I wouldn't have thought "only" 10k, but now I can say that. During the 6th lap I knew I would make sub 3hrs which was my goal so I did allow myself to slow a little, whilst still pushing myself. My calves and hamstrings were on the verge of cramping but I was counting down the ks. Finally on the home stretch I could pick up the pace and according to my Garmin, finished in 2:46:17!
I am totally wrapped with that! It was not just sub 3 hours, it is way less than that. I passed by the 5k, 10k and HM with PBs! It was fantastic! So now I am thinking that a sub 4hr marathon is possible, but it will be TOUGH!
I wore my five fingers in the race partly because I knew the Asics would irritate my achillies and partly because, well, they're comfy and I run better in them. No one even looked at them. I took sips of water every 5k. I am glad I had this opportunity to learn how to drink from a cup while running. Basically I poured 1/2 the water out, then took 3 or 4 sips. I am not sure if this was enough though due to my legs starting to cramp, although it could be a food thing.
At the end of the race when I finished, I was getting my pancake and about to walk towards the CR people as I had not spoken to them at all yet. But while I was getting the maple syrup, a nice lady congratulated me. She had finished about 10mins before me and said she noticed me because not many women do the 30k. She's also training for the marathon so I asked her a few questions. She's done 4 Melbourne marathons so far and never runs further than 30k in training or she gets injured. She also doesn't take gels or anything during the race, but always has a full breakfast beforehand. I think this breakfast idea might help with the cramping. We wished each other luck for our training.
The SC events really have the bestest friendliest crowd and even if I am not a huge fan of their courses, I love the people.
So the plan this week is to take it easy. Well, I have to - I got up at 5:25 to go for a recovery run this morning but I couldn't even hobble to the end of the street so I came back home. Now after 2 hrs at home doing nothing my legs have actually warmed up a bit and I could manage a recovery run but I think some lunchtime swims will do me good. Besides, the Clifton Hill pool/gym is having a competition where if you exercise 20 times by the end of August you go in the draw to win some cool prizes such as a free 12 month membership! I could REALLY do with that!
I knew I could run 30k but I didn't know if I could race it. I wanted to push myself to exhaustion and I did it. The course was 6 laps of Princes Park and strangely, I didn't have any mental issues counting the laps or dying of boredom from the same scenery.
The first lap I felt was a little too fast, but I decided just to keep pushing on. The 12k mark was when I started to feel it hurt. Both my achillies were straining and I wasn't sure if I could maintain the pace, but I reminded myself that the plan was to treat it like a half marathon, then hang on for dear life. So I kept pushing on. After the 3rd lap I was really getting tired. I just had to keep reminding myself that this is a race and I want to push it. By the 4th lap I started to slow down. I felt really tired, but I had to say to myself "Only 10k to go, that's only 2 laps." The funny thing is a year ago I wouldn't have thought "only" 10k, but now I can say that. During the 6th lap I knew I would make sub 3hrs which was my goal so I did allow myself to slow a little, whilst still pushing myself. My calves and hamstrings were on the verge of cramping but I was counting down the ks. Finally on the home stretch I could pick up the pace and according to my Garmin, finished in 2:46:17!
I am totally wrapped with that! It was not just sub 3 hours, it is way less than that. I passed by the 5k, 10k and HM with PBs! It was fantastic! So now I am thinking that a sub 4hr marathon is possible, but it will be TOUGH!
I wore my five fingers in the race partly because I knew the Asics would irritate my achillies and partly because, well, they're comfy and I run better in them. No one even looked at them. I took sips of water every 5k. I am glad I had this opportunity to learn how to drink from a cup while running. Basically I poured 1/2 the water out, then took 3 or 4 sips. I am not sure if this was enough though due to my legs starting to cramp, although it could be a food thing.
At the end of the race when I finished, I was getting my pancake and about to walk towards the CR people as I had not spoken to them at all yet. But while I was getting the maple syrup, a nice lady congratulated me. She had finished about 10mins before me and said she noticed me because not many women do the 30k. She's also training for the marathon so I asked her a few questions. She's done 4 Melbourne marathons so far and never runs further than 30k in training or she gets injured. She also doesn't take gels or anything during the race, but always has a full breakfast beforehand. I think this breakfast idea might help with the cramping. We wished each other luck for our training.
The SC events really have the bestest friendliest crowd and even if I am not a huge fan of their courses, I love the people.
So the plan this week is to take it easy. Well, I have to - I got up at 5:25 to go for a recovery run this morning but I couldn't even hobble to the end of the street so I came back home. Now after 2 hrs at home doing nothing my legs have actually warmed up a bit and I could manage a recovery run but I think some lunchtime swims will do me good. Besides, the Clifton Hill pool/gym is having a competition where if you exercise 20 times by the end of August you go in the draw to win some cool prizes such as a free 12 month membership! I could REALLY do with that!
Friday, 11 July 2008
From Achillies to Plantar Fascia
Oh dear. So the achillies issue is just about sorted. A 5 min warm up walk and gentle run eases the strain so it is barely noticeable for the rest of my runs. But as of a couple of days ago, my plantar fascia has developed pain! HOW ANNOYING!!
Most of my internet research says PF pain is usually in the heal. Well the pain I experience is along the arch of my foot, basically the whole PF right up to the ball of my foot. I am thinking that in my attempts to alleviate the achillies pain, I have been over-emphasising the dorsiflection of my foot, therefore putting strain on the PF, causing inflammation, causing pain.
Last night I massaged my right foot, focusing on PF, achillies and calf muscles. This morning I tried not to concentrate too hard on what my foot was doing, and tried to let it do whatever it wanted to do (within reason!). It was still sore, but better than yesterday.
So I guess it's official. 2008 is not an injury free year. I still intend on doing a long run tomorrow, more as a confidence builder for the 30k race the following week. I am hoping that tonight's aerobics class wont aggravate it, although I'm sure it will. Totally unsure about what shoes to wear tomorrow. The five fingers will be best, but I'd like my long run to take in some trails and gravel sections so maybe I'll try the Asics, but of course, the Asics will probably make the injury worse.
Most of my internet research says PF pain is usually in the heal. Well the pain I experience is along the arch of my foot, basically the whole PF right up to the ball of my foot. I am thinking that in my attempts to alleviate the achillies pain, I have been over-emphasising the dorsiflection of my foot, therefore putting strain on the PF, causing inflammation, causing pain.
Last night I massaged my right foot, focusing on PF, achillies and calf muscles. This morning I tried not to concentrate too hard on what my foot was doing, and tried to let it do whatever it wanted to do (within reason!). It was still sore, but better than yesterday.
So I guess it's official. 2008 is not an injury free year. I still intend on doing a long run tomorrow, more as a confidence builder for the 30k race the following week. I am hoping that tonight's aerobics class wont aggravate it, although I'm sure it will. Totally unsure about what shoes to wear tomorrow. The five fingers will be best, but I'd like my long run to take in some trails and gravel sections so maybe I'll try the Asics, but of course, the Asics will probably make the injury worse.
Monday, 7 July 2008
Achillies issue and problem solved!
It's been a while since my last post. I haven't been running a whole lot. My last long run was several weeks ago at 36.5k. That was MUCH further than expected and my achillies asked me to take it easy after that.
So I took it easier: Less kms per week. Long run of only 23k. A half marathon race (new PB of 1:55:07). And lastly a WHOLE WEEK off running. Walking only in the five fingers.
After this time off and some reflection, I think I worked out why my achillies hated me. Firstly the symptoms - slightly tight feeling in achillies, not a big pain. The main pain was a lump in my right heel where the achillies joins the heal bone. My internet self diagnosis is that I developed a bursa, or a pocket of fluid between the achillies tendon and the bone. It hurt, especially in the morning when I first got out of bed.
I thought it was because I added a 17k mid week run home from work, which I did in my Asics. This 17k is mostly uphill, therefore the achillies would be stretched more than on the flat. In the Asics my feet have less control and I noticed the pain as the bursa rubbed against the back of the shoes. I did some self massage on this area most nights before bed, which helped to alleviate the pain in the morning. I am also now walking the first 5 mins of my runs to warm up. I have had this heal problem in the past to a lesser extent and a 5-10min warm up walk always did the trick, it's just harder of course in winter to go so slow when all you want to do is get warm quickly by running! Also, after some internet reading, appart from the usual "overuse" excuses for injuries, I noticed one podiatrist mentioned achillies tendonitis can be caused by late take off of the foot. By increasing my cadence I noticed this also alleviated the pain and strain. Now, in the past week, I have obviously been paying a lot of attention to what my feet are doing. When my feet hit the ground, it is flat footed, before bending from my toes to raise the heal off the ground and then push off. I noticed that my right toes were not as flexible as my left toes. I have noticed this in the past and have had shin splints partly because of that. This was a big clue because all my problems have always been with my right leg, and in the past, an inflexible right big toe has been the culprit. SO I have been concentrating on relaxing this part of my foot and flexing where and when it should etc so now the pain is just about gone. There is occasional strain, but nothing a good talking to my foot does not sort out.
I have worked out I need to be more careful in my foot take off and also wear the five fingers more. I would like to toughen up my feet to handle gravel better in the five fingers so I can do my long runs in them instead of the Asics. I think that will help immensly.
So now I am not sure if I can still claim to be injury free in 2008. It lasted a couple of weeks, I took a whole week off running, but I worked out the problem and solved it before it caused any major catastrophies such as dropping out of the Melbourne Marathon.
In 2 weeks I am doing a 30k race. Well I am not sure whether to do that or the 21.1k but I am inclined to test out my 30k pace. My current worry is that I have not done a long run in a few weeks. I suppose I should just suck it up and deal with it. I felt really good, too good, after the last half marathon. I need to push myself more. Either go further or faster or both. I don't want to commit just yet, but I think I'll probably go for the 30k race.
Soon I am thinking about incorporating nutrition into my long runs. I have found some great home made gu/gel type recipes on the net. I am also thinking real food is a good option. Strangely enough, I did by some gels a few months ago but they have sat in the cupboard and not even been looked at. I prefer the idea of real food.
Some ideas I have come across include:
So I took it easier: Less kms per week. Long run of only 23k. A half marathon race (new PB of 1:55:07). And lastly a WHOLE WEEK off running. Walking only in the five fingers.
After this time off and some reflection, I think I worked out why my achillies hated me. Firstly the symptoms - slightly tight feeling in achillies, not a big pain. The main pain was a lump in my right heel where the achillies joins the heal bone. My internet self diagnosis is that I developed a bursa, or a pocket of fluid between the achillies tendon and the bone. It hurt, especially in the morning when I first got out of bed.
I thought it was because I added a 17k mid week run home from work, which I did in my Asics. This 17k is mostly uphill, therefore the achillies would be stretched more than on the flat. In the Asics my feet have less control and I noticed the pain as the bursa rubbed against the back of the shoes. I did some self massage on this area most nights before bed, which helped to alleviate the pain in the morning. I am also now walking the first 5 mins of my runs to warm up. I have had this heal problem in the past to a lesser extent and a 5-10min warm up walk always did the trick, it's just harder of course in winter to go so slow when all you want to do is get warm quickly by running! Also, after some internet reading, appart from the usual "overuse" excuses for injuries, I noticed one podiatrist mentioned achillies tendonitis can be caused by late take off of the foot. By increasing my cadence I noticed this also alleviated the pain and strain. Now, in the past week, I have obviously been paying a lot of attention to what my feet are doing. When my feet hit the ground, it is flat footed, before bending from my toes to raise the heal off the ground and then push off. I noticed that my right toes were not as flexible as my left toes. I have noticed this in the past and have had shin splints partly because of that. This was a big clue because all my problems have always been with my right leg, and in the past, an inflexible right big toe has been the culprit. SO I have been concentrating on relaxing this part of my foot and flexing where and when it should etc so now the pain is just about gone. There is occasional strain, but nothing a good talking to my foot does not sort out.
I have worked out I need to be more careful in my foot take off and also wear the five fingers more. I would like to toughen up my feet to handle gravel better in the five fingers so I can do my long runs in them instead of the Asics. I think that will help immensly.
So now I am not sure if I can still claim to be injury free in 2008. It lasted a couple of weeks, I took a whole week off running, but I worked out the problem and solved it before it caused any major catastrophies such as dropping out of the Melbourne Marathon.
In 2 weeks I am doing a 30k race. Well I am not sure whether to do that or the 21.1k but I am inclined to test out my 30k pace. My current worry is that I have not done a long run in a few weeks. I suppose I should just suck it up and deal with it. I felt really good, too good, after the last half marathon. I need to push myself more. Either go further or faster or both. I don't want to commit just yet, but I think I'll probably go for the 30k race.
Soon I am thinking about incorporating nutrition into my long runs. I have found some great home made gu/gel type recipes on the net. I am also thinking real food is a good option. Strangely enough, I did by some gels a few months ago but they have sat in the cupboard and not even been looked at. I prefer the idea of real food.
Some ideas I have come across include:
- Mashed banana with peanut butter
- Peanut butter, honey, milk powder and optional soy protein isolate formed into balls or rolls coated in cocoa or coconut. Can of course add mashed banana.
- Piklets with jam, cut up into very small pieces (as white flour makes me feel very full all of a sudden)
- Peanut butter with honey and hot water to form a more liquid consistancy
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