Thursday, 30 April 2015
Making an effort to step 'normally' has, of course, the opposite effect and makes an uneven gait. I have been thinking of a even placement in an attempt to stop chain of discomfort developing.
At circuits my legs felt generally tired and I'd had enough of squats and lunges by the end. On the slow run home the ankle felt quite delicate at first but gradually settled and faded away. There isn't any tenderness around the 'painful' lateral malleolus which further supports the idea of distant trigger point related pain.
Monday, 27 April 2015
|Trigger point around ankle from website|
So, I need to keep it mobilised to prevent scarring and increase the strengthening exercises. I already do wobble board single leg balance exercises which I find quite easy but I've been encouraged to add single leg calf raises to the programme to help reduce the risk of future injury.
Saturday, 25 April 2015
So after a break of three weeks I went for a swim during which my short break was evident as my pace had dropped off a little. The 5km walk there and back was a bit of 'time on my legs' I suppose but not much!
In the afternoon I felt the need to do a little more and so completed the set of hamstring exercises given to me by the physio.
Wednesday, 22 April 2015
I wasn't sure if I'd be able to run to circuits, or if it would be wise. I set off with the intention of walking if need be, and avoiding any painful exercises. There were no problems and the run there and back felt easy and I worked well on squats and lunges.
I suspect that I pulled an ankle ligament a little, probably on a descent, during yesterday's slightly faster loop of the woods. That run was slightly disappointing as I set out to put some effort in and stay in a 'tempo run' heart rate zone, both of which I did, but the final pace wasn't as high as hoped.
Sunday, 19 April 2015
|Wood sorrel on a rotting log|
After a few failed opportunities I've managed to do a comparison of pre- and post-run HRV using Lepo as outlined a few posts ago. Of course snapshots aren't enough but from yesterday to today there's been a slight increase in the RMSSD value. This suggests that I'm not systemically stressed after my slow 18km. That's good as a long slow run shouldn't do much harm. As I gather more data hopefully some norms and trends will appear.
Saturday, 18 April 2015
The pace was sub-7minute/km which is fine but I did note that my heart rate seemed to be have been a spot higher than one a previous run that I also did 'slowly' but actually a little faster! I think that is evidence that I am not in great shape. To a degree I was undertrained when I did the Canalathon as I was avoiding upsetting my knee and since it I feel I've been not 100%. This does fit the physio's idea that there's a day of recovery for every mile raced. I've still a few days of repairs left on that basis (I have been on the hemp powder after every run).
Friday, 17 April 2015
At the weekend I'd really like do between 15km and 18km but I'm not sure if I should. If I do go aim for that it will certainly be at a low heart rate with regular walking intervals. Let's see how the abductors improve today.
Tuesday, 14 April 2015
This required walking up most inclines and a lot of glances at my watch if I felt the workload increase. It was a pity to return home with just 9km under my belt as it was a lovely spring evening and it was perfect to head further towards the Peak District.
I was aware of the quads of both legs above my knee and the left knee had its usual diffuse niggles, sometimes medially, sometimes laterally and occasionally in the patellar tendon. Presently that's juts being put down to 'hypersensitivity' as any joint that can cope with nearly 6 hours and 50km can't be that delicate.
Sunday, 12 April 2015
|Image from the publisher's website|
I found the book an easy read and went cover to cover across a few days. The 'Real Runners' boxes are a useful component that increases the ordinariness of the endeavour. This is the theme throughout, that long distance running is tough but is done by normal folk and so the reader can do it too. Don't think though that Andy underplays the effort and sacrifices required. This is one area where the book compliments those of the stars where things tend to turn out well and I'm left feeling that I lack being special. In "So you want to run an ultra" it's made clear that the physical process of running is maybe the least of our concerns.
As a relatively new, but 'academic' runner I've read the key texts and so has Andy. He refers to them in several places but I suspect that if I'd not read "The Lore of Running" and "Born to Run" I might not have got his full meaning sometimes. Indeed Andy also touches on paleo and LCHF diets but the metabolic issues are not explored in depth. This isn't a serious criticism, Andy stresses that his book is not a training manual nor scientific resource, just a distillation of his experience. If you are thinking of running an ultra I'd be amazed if you haven't read a lot of this material already and I'd recommend that you do if not.
Often books like this give several training plans which even though they claim to be for 'beginners' require a high percentage of ones life and potentially superhuman resilience to complete. I was pleased to see that here we are encouraged to use training time wisely, acknowledging that for many runners other commitments and risk of injury stop us achieving 120km training weeks.
Andy's short book is a useful UK-centric guide, that does help to fulfil the subtitle's goal of "How to prepare for ultimate endurance". I know I'll return to it when I've a query just as I've checked back in my other running books when I can't decide what action to take in training or to find an explanation for how I feel.
Published and sold by Crowood at £12-99
Saturday, 11 April 2015
- Lepo android app
- A cheap ANT dongle from eBay
- an OTG microUSB B to female USB A converter
- ANT+ Plugins Service
- ANT Radio Service
- ANT USB service
I don't have a clear plan of how to interpret my own RMSSD values except that I now know they vary between 70 and 100.
This morning I ran my common loop around the woods which is very nearly 7km and has a couple of ascents and descents. Nothing too long. Although I recorded pace and heart rate I decided to just run at a comfortable pace. After all, it wouldn't be a long run so I'd be unlikely to go too fast and nor would I make any effort to be powerful. The goal would be to be out and about and thinking about good technique.
I was surprised by the sub-six minute pace as I expected to be a little slower than that. More importantly I was shocked by the heart rate distribution data.
|Today's heart rate distribution|
|Heart rate distribution for a slower run in January 2015|
Importantly, my legs feel OK. There's some extra tension in my left calf which is especially noticeable when stretching but not evident normally.
Tuesday, 7 April 2015
There was nothing for it, "injured" within 3km, so onwards to a tap at Forge Dam. I rinsed off gravel as best as I could and pushed on. The run felt very hard and on returning home I was disappointed to see a fairly long time. I suppose I had fallen, stopped to chat and stopped for wash, so each of those would have added some delay. Even the final ascent, where I had no delays was in the slow zone.
I was trialling a Zero electrolyte tablet in my water, hence my reluctance to use it for washing, and found the taste acceptable but not great. I'd made up the basic ratio of 1 tablet to 750ml and estimate that I'd drunk under 200ml despite making quite an effort to sip frequently. I finished it off from a glass once home, so it didn't go to waste.
I'm probably still recovering from the 50km run (the physio suggested a day per mile recovery time) so I mustn't focus on the time. There are two things to look at anyway:
- Drinking more and getting use to the electrolyte taste - perhaps finding a favourite
- Doing some hill intervals to increase my speed and power.
Monday, 6 April 2015
Friday, 3 April 2015
|Image stolen from Edinburgh Leisure|