If you just want the headlines - I did it!!! I completed the London Marathon in a long and tiring 6:42:13, but I crossed the line running and smiling. Here's the longer version:
I got up around 6.40 and shortly after 7 was downstairs in the hotel having breakfast - an instant porridge pot, which I had brought with me, tea, toast and apple juice. David and I left the hotel about 7.45 and travelled by underground and DLR to Greenwich, with him getting off the stop before to go direct to the Cutty Sark. I ate the banana I had brought with me at about 9.30, in good time for the race start at 10.00
In deference to my predicted time, I was starting towards the back. It took 28 minutes of slow walking forward till I even reached the start line, but the timing chip attached to my shoe meant that "my" race only started when I crossed the line. I started running just before the line, and I was away. For the first several miles, my strategy was to make sure I didn't run too fast, which meant anything faster than 14 minutes per mile. So I counted 80 running steps (which I know from experience is about 30 seconds of running), then walked until my average pace came back up to 14 minutes per mile.
There were crowds lining the route pretty much from the start, and lots of clapping and cheering to encourage us along. In some places they were several deep, and in others they were more spread out, but there was hardly every a part of the route with nobody watching. I was very glad that I had ironed my name onto my shirt, as it was very encouraging to have people shouting "Go on, Barbara, you're doing so well!"
It was sunny pretty much all day, and I am very glad that I had thought to slather on the factor 30 suncream before setting off - and even so, I got some mild sunburn. I'm also very pleased that I had brought some toilet paper with me, as there was none left when I needed a pit stop!
At 6 and a bit miles I realised that this thing looming up on my left was the Cutty Sark. Heading towards the river, people shouting "Go on, Barbara" and then I heard David's voice shouting "Go on, Barbara", and he was right in from of me, so I ran over and managed to lean across the double crowd barrier and give him a kiss, and then I was off again.
Mile 7 comes and there's a Cancer Research UK cheering point and they make a tremendous noise, and in fact many of the charity supporters are cheering all the charity runners, not just their own people. I got a bit choked up at that point. My Garmin beeps for 7 miles, while the 7 mile marker is not yet in sight, and it's at this point I realise that it's not an inaccuracy in either the course measurement or my Garmin, but I am doing extra distance by weaving around on the road. Not deliberately, of course - when I can, I run on the blue line which indicates the proper measured marathon distance. But I am run-walk-running, so sometimes I am overtaking people who are running slower than me, and other times stepping aside to let them through on the shortest line when I am walking. I resign myself to the fact that when my Garmin says 26.2, I will still have a way to go. I ended up covering 27.34 miles, according to my Garmin.
There is water available every mile from mile 3 onwards. I take some about every other mile, and every 5 miles or so there is a sports drink instead. There are also a couple of carbohydrate gels offered as well as 2 I've brought with me, and the crowd offering sweets at regular intervals. 8 miles, 9, 10, and there are lots of people outside having barbecues and music blaring out from pubs and we run past a church where there's a priest in robes aspersing runners with Holy Water. In Deptford there are people on the pavement outside the Methodist Church - a mainly black crowd, playing music and singing, and I shout at them that I'm a Methodist, but I don't think they heard me.
Mile 10 comes (on my Garmin) and my average pace so far is 14:20 and I'm quite happy with that. Mile 11, mile 12, and I'm feeling good and Tower Bridge comes into view. And I'm running across and there's Denise Lewis with a camera crew and there's no-one else around but she shows no interest in interviewing me, so I keep going. Off Tower Bridge and onto The Highway, where the route doubles back on itself. The stream of runners coming in the opposite direction is much denser than on my side (they've done 22 miles, and I haven't done 13 yet) - so there are advantages to being slow, as I have much more room to manouevre. I toddle along, passing and being passed by the same people, and this is the point when my quads start to feel a bit tired and crampy. Nothing serious, just they notice they've been working for a while.
I reach 13.1 miles - half way - on my Garmin in about 3:05, but it's 3:10 by the time I reach the official half way line. We turn right off The Highway and into some narrow streets, and there's a guy handing out cakes and I have part of an apple Danish, yum. 14 miles, 15 miles, and I think to myself I've only got 11 to go, and I realise that I am pretty tired and my feet are sore and my legs are starting to feel a bit done in. And I don't know whether it's the heat, or the fact that this is all Tarmac whereas I've always done a fair bit of my running off road, but it feels as though this is tiring me more than the equivalent distance on my training runs. I have a bit of a wobble emotionally, because another 11 miles seems like a really long way given how I'm feeling, but then I tell myself that time doesn't matter, it's just a question of keeping going, and I can do it.
Up until this point I had been watching my pace for the current mile, to make sure I wasn't going too fast. But since 10 miles, I have been over 14 mins/mile. I decide to stop watching my pace as there is no chance of accidentally going too fast, but if I watch my pace I may be tempted to make myself go faster. So I switch over to the timer/distance screen, and also turn on the walk/run alert. That external signal is going to save me needing to count my running steps, and also make sure I take walking breaks which are neither too long or too short.
15, 16, 17, and here's another CRUK cheering point and there's David with them. He asks me how I am and I say my legs are a bit tired and someone else says it's all mental and I can do it, which of course I can. So, another kiss and I'm off again. 18, 19, and I've run further than I have before, but I am starting to get a little bit confused - the mental impact of physical tiredness, I think. I am losing track of whether I was following the distance on my Garmin or the course markers, and I forget exactly how many miles I've done. But the important thing is just to keep moving. It's getting harder to break into a run when the Garmin tells me to - it is starting to hurt - but I keep on doing it.
21,22... There's supposed to be a CRUK cheer point here, but I can't see them. And then I see Fetchpoint - a cheering point manned by other members of the running website fetcheveryone. They supply me with face wipes, snacks, hugs and encouragement to keep going. It takes a special sort of person to hug a sweaty incoherent runner!! Just a little further on I pass 40K, and there's David again at a CRUK point which has been abandoned by everyone else, and he says "See you at the finish!"
The shouts from the crowd have mostly been supportive and encouraging, but every so often there is some smart Alec (who has probably never run a mile in his life) saying something "witty". Most of the way round I just ignored them, but as I get more tired, that gets harder. A few people cross the road without much consideration for those of us who have run a very long way!!! 23, 24 along the embankment. Most of the people around me are walking now, most of the time - and whenever I break into a run there is an extra cheer from the crowd. I'm not sure whether they think I have done it in response to their shouts, when in fact I have done it because my Garmin beeped. 25 miles, and I know I'm going to finish and I get a bit emotional and sob a couple of times, but then I keep going. And Big Ben comes into view and it's a bit further away than I'd like, but then it isn't and as I turn into Parliament Square I turn off my run/walk timer and I'm just doing this now.
Into Birdcage Walk and I've thought about running all the rest of the way but that seems too hard but I am running more of the time now. There's a sign that says 600m to go... 400m to go.... and I think I will run the last 200m but I turn the corner and it says 385 yards to go, and I think that's a bit much to run. So I take one last walk break and then start running just before I reach the monument in front of Buckingham Palace and someone shouts my name, and it's Sandra from Thinking Slimmer, and I wave and turn into the Mall and a marshall says "You've done it" and there's the finish, and I'm almost there and I'm there and I press my Garmin and I've run the London Marathon!!!!
I collect my medal, have my timing chip removed, collect my goody bag and kit bag, and make my way to the meeting point. I want to do nothing so much as sit down, but I simultaneously want to keep moving to avoid stiffening up. I have had plenty to drink, including sports drinks and carbohydrate gels, but not much food. We make our way back to the hotel, I have a shower, and put on my Finisher's T-Shirt. I feel well enough to walk (gingerly!) the few minutes over to St Pancras Station, where we have our first proper meal in twelve hours. David, bless him, has been on his feet ever since leaving me on the DLR, and has also not had anything to eat more than a few sweets.
So, that was the London Marathon. I knew it would get hard towards the end, as it meant running 8 miles further than I ever had before. It became hard rather earlier than I had anticipated, and that presented a challenge in itself, because it made me doubt my ability to finish. But in the course of the training I have learned so much about self-belief and motivation. When it got hard, I reminded myself of all the reasons I wanted to do this, and told myself I could, and I kept going until the job was done. The reasons I wanted to do this were partly about personal achievement, and partly about raising money to defeat cancer. And so far, I - or rather, you and people like you - have raised over £4,300 for Cancer Research.
The day afterwards I am naturally somewhat stiff and will be for a few days. But it is not as bad as I had feared - some people find stairs almost impossible for a few days after a marathon. I saw lots of runners being treated for blisters by the St John Ambulance, but my feet are fine.
Thank you so much for helping me on this journey. It has been a roller coaster!! When I signed up for the marathon, I estimated my finish time at around five and a half hours, based on the pace I had been running in training. Because of the injuries and the training I lost, I ended up taking nearly six and three quarter hours. But I have completed a marathon - something only 1% of people ever do. That is something no-one can ever take away from me. Thank you for all you have done to make it possible.
Monday 14 April 2014
Friday 11 April 2014
Final Preparations
We will be off to London very soon. Every item of kit I'll be wearing on Sunday has been thought about and chosen with care. My route from the hotel to the start is planned and timings worked out. I just need to put things in my case, ring for a taxi, and then we'll be off.
At the moment, I have butterflies in my stomach and a sense of nervous distraction. I am hoping that in the next 48 hours an air of calm will descend - because I have really done all that I can do. The training is done. It is enough to get me round in one piece, as long as I am sensible in my pacing. I have practised that in my two runs this week - holding myself back at the start. I want my average pace to be no quicker than 14 minutes per mile, and certainly no individual mile faster than 13:30.
In a way, I am now on a conveyor belt that is moving its way slowly and inexorably towards the start line. I have made all the decisions that are to be made, now I just move on with the consequences. It reminds me a little of the events of Holy Week, starting with Palm Sunday - this Sunday. Once Jesus had entered Jerusalem, a train of events had started which were going to end with his arrest and death. He had opportunities to run away, right up to his arrest - but he didn't take them, because he knew what he had to do.
I can pull out, any point between now and Sunday morning, or indeed during the race itself. But I'm not going to. A few people, when talking to me, have emphasised how hard it is, how painful. Now, I don't like pain!! I would rather avoid it if I could. But if I can't, then I will go through it - that's all there is to it. I have made my mind up - I have set my face towards London.
I continue to be amazed at the support and encouragement I've received, and also the donations from far and wide. I am losing track now, but so far the fund has reached over £3,900. When I set my target as £2,500, I thought how cool it would be if I actually reached £2,620 as that would be £100 for every mile I run. I'm wondering now if I could actually double that. And it's not me- it's everyone else, being so generous, and also telling their friends and families and posting it on their facebook and twitter. Some donations have come from people I have never met, and it's amazing.... this thing has taken on a life of its own. I am a passenger.
So, my part now is just to get out there on Sunday and do it. And I will :) If you are following my progress via the marathon website, you will be able to see when I cross the start line, and get an update every 5K. As a ball park figure, each 5K should be taking me a bit less than 45 minutes - at least to start with. Chances are I will slow down later in the race. I could go faster at the beginning, but that would be a bad idea!
So, it's almost here. I have a few things to get together, my bag to pack, and then we'll be off. See you at the finish!
At the moment, I have butterflies in my stomach and a sense of nervous distraction. I am hoping that in the next 48 hours an air of calm will descend - because I have really done all that I can do. The training is done. It is enough to get me round in one piece, as long as I am sensible in my pacing. I have practised that in my two runs this week - holding myself back at the start. I want my average pace to be no quicker than 14 minutes per mile, and certainly no individual mile faster than 13:30.
In a way, I am now on a conveyor belt that is moving its way slowly and inexorably towards the start line. I have made all the decisions that are to be made, now I just move on with the consequences. It reminds me a little of the events of Holy Week, starting with Palm Sunday - this Sunday. Once Jesus had entered Jerusalem, a train of events had started which were going to end with his arrest and death. He had opportunities to run away, right up to his arrest - but he didn't take them, because he knew what he had to do.
I can pull out, any point between now and Sunday morning, or indeed during the race itself. But I'm not going to. A few people, when talking to me, have emphasised how hard it is, how painful. Now, I don't like pain!! I would rather avoid it if I could. But if I can't, then I will go through it - that's all there is to it. I have made my mind up - I have set my face towards London.
I continue to be amazed at the support and encouragement I've received, and also the donations from far and wide. I am losing track now, but so far the fund has reached over £3,900. When I set my target as £2,500, I thought how cool it would be if I actually reached £2,620 as that would be £100 for every mile I run. I'm wondering now if I could actually double that. And it's not me- it's everyone else, being so generous, and also telling their friends and families and posting it on their facebook and twitter. Some donations have come from people I have never met, and it's amazing.... this thing has taken on a life of its own. I am a passenger.
So, my part now is just to get out there on Sunday and do it. And I will :) If you are following my progress via the marathon website, you will be able to see when I cross the start line, and get an update every 5K. As a ball park figure, each 5K should be taking me a bit less than 45 minutes - at least to start with. Chances are I will slow down later in the race. I could go faster at the beginning, but that would be a bad idea!
So, it's almost here. I have a few things to get together, my bag to pack, and then we'll be off. See you at the finish!
Saturday 5 April 2014
Nearer and Nearer Draws the Time
Only two runs this week - but seeing as my long run on Monday was 18.2 miles, I am happy enough with that. The cheque from the Brass Band evening has gone off, and together with other donations received, the total so far stands at £3,492.50. With two fundraising events still to come and several sponsor forms still in circulation, I think it's now reasonable to think in terms of eventually reaching £5,000 - double my original target, and a totally amazing outcome.
So, Monday. I decided that rather than run on the Southwell Trail again, I would use my gym as a base instead. This would save me the 10-minute drive either way (or rather, replace it with a 6-minute walk), which I felt has contributed to post-run stiffness. The gym gives me a locker to store water and supplies, and access to a toilet (important on a 4.5 hour run!), while avoiding the temptation to bail out early if I came back home to refuel. The downside of the gym compared to the trail is that the terrain is not as flat, so I did rather more ascent than I would have done. With that in mind, I am quite content that I only just got over the 18 mile mark, rather than getting close to 20. It took me 4 hours and 40 minutes, and the last half an hour was quite hard. I used the walk/run timer on my watch to prompt the switch of pace, and I was definitely more reluctant to break into a run over the last couple of miles. But the important thing is - I did it.
On getting home I did a good session of stretching and used the foam roller, then had a warm bath. Whether it was the walk home, the bath, the foam roller or something else, I can't be sure, but I was significantly less stiff following this run than the 17 miler two weeks ago.
I took a full day's rest on Tuesday then crosstrained on Wednesday. I intended to run again on Thursday, but was unwell during the night, so took another day's rest instead. My second run of the week, yesterday, was only 4.5 miles - but it was very enjoyable, and at this stage, it is enough.
A week from now, I will be in my hotel in London, digesting my pasta meal, preparing my kit, and hoping for a decent night's sleep. I am warned that nerves may well interfere with sleep - but I should at least rest. Between then and now, I have a very busy week - isn't that always the way? I plan to run on Monday - about 5-6 miles, crosstrain on Wednesday and have my last pre-marathon run on Thursday. 3-4 miles on Thursday will be plenty. The hard work - well, most of it - is done, and all that is left is to do what I have been preparing for.
I intend to enjoy myself! I am watching the weather forecast like a hawk (I want it dry, but not too warm). I am rehearsing my mental strategies and motivational self-talk. I am reminding myself, whatever I do, NOT to go off quickly, and to take my walk breaks right from the very start. And I am remembering all the people who have supported and encouraged me... the ones who have donated.... and the ones who have suffered/are suffering from cancer.
We are almost there, folks. On the day, you can follow my progress by going to the Marathon website www.virginmoneylondonmarathon.com and clicking on the Runner Tracker link which will appear on the day itself. Then search for my name or race number (35972) and you will see the time that I cross the start line, and every 5K, until I reach the end. Keep on watching, and say a prayer (or two) for me, to help me get to the end.
So, Monday. I decided that rather than run on the Southwell Trail again, I would use my gym as a base instead. This would save me the 10-minute drive either way (or rather, replace it with a 6-minute walk), which I felt has contributed to post-run stiffness. The gym gives me a locker to store water and supplies, and access to a toilet (important on a 4.5 hour run!), while avoiding the temptation to bail out early if I came back home to refuel. The downside of the gym compared to the trail is that the terrain is not as flat, so I did rather more ascent than I would have done. With that in mind, I am quite content that I only just got over the 18 mile mark, rather than getting close to 20. It took me 4 hours and 40 minutes, and the last half an hour was quite hard. I used the walk/run timer on my watch to prompt the switch of pace, and I was definitely more reluctant to break into a run over the last couple of miles. But the important thing is - I did it.
On getting home I did a good session of stretching and used the foam roller, then had a warm bath. Whether it was the walk home, the bath, the foam roller or something else, I can't be sure, but I was significantly less stiff following this run than the 17 miler two weeks ago.
I took a full day's rest on Tuesday then crosstrained on Wednesday. I intended to run again on Thursday, but was unwell during the night, so took another day's rest instead. My second run of the week, yesterday, was only 4.5 miles - but it was very enjoyable, and at this stage, it is enough.
A week from now, I will be in my hotel in London, digesting my pasta meal, preparing my kit, and hoping for a decent night's sleep. I am warned that nerves may well interfere with sleep - but I should at least rest. Between then and now, I have a very busy week - isn't that always the way? I plan to run on Monday - about 5-6 miles, crosstrain on Wednesday and have my last pre-marathon run on Thursday. 3-4 miles on Thursday will be plenty. The hard work - well, most of it - is done, and all that is left is to do what I have been preparing for.
I intend to enjoy myself! I am watching the weather forecast like a hawk (I want it dry, but not too warm). I am rehearsing my mental strategies and motivational self-talk. I am reminding myself, whatever I do, NOT to go off quickly, and to take my walk breaks right from the very start. And I am remembering all the people who have supported and encouraged me... the ones who have donated.... and the ones who have suffered/are suffering from cancer.
We are almost there, folks. On the day, you can follow my progress by going to the Marathon website www.virginmoneylondonmarathon.com and clicking on the Runner Tracker link which will appear on the day itself. Then search for my name or race number (35972) and you will see the time that I cross the start line, and every 5K, until I reach the end. Keep on watching, and say a prayer (or two) for me, to help me get to the end.
Saturday 29 March 2014
Girding My Loins
Three runs this week as intended, although the total was pretty low at a measly 11 miles. The fundraising total now stands at a stupendous £2,970.50, although in fact there is £375 to add to that which was raised at a Brass Band evening at one of my churches last Saturday - I just haven't got the cheque in my hand yet!
I did a very pleasant 5.5 miles on Monday morning, and afterwards removed the tape from my leg. It really has done a good job of keeping my knee comfortable and enabling me to run. I noticed that the skin which had been underneath the tape was a bit dry and slightly red, perhaps not surprising as it had been covered for almost two weeks. I decided to let it breathe for a couple of days and then go back to the physio later in the week for some more. However, when I contacted him, he said he had run out of tape and was expecting a delivery on Thursday.
I cross-trained on Wednesday (beat my time for 5K on the rower by almost a minute), but when I phoned on Thursday, discovered that he still didn't have any tape. I started to become a bit anxious about my long run on Monday - I thought I would be OK to run short distances without tape, but not at all confident about the 18-20 miles I want to do as my last long run. On Friday morning, I went to the gym and did some work on the bike, then decided to risk a little run on the treadmill. This went fine, but I limited it to 30 minutes. Then later in the day we went into Nottingham and I bought my own tape from a running shop, and applied it last night in the way I had seen the physio do twice. It's probably not quite as good as having it done by a professional, but I did feel a difference with it on, and went round parkrun very comfortably this morning.
So, to mental strategies. I have prepared myself a Mile Guide to the London Marathon route - a short phrase or two for each mile, telling me what to expect. The idea is that I can memorise it (I am most of the way there with that) and I will know what is ahead. On the day, though, I need to concentrate on running the mile I'm in, and not worry about the ones left to run, or how many have gone before. And from the various books and articles I've read, and from my experience of training, I have a list of strategies to help me.
Some of it is about positive mental attitude - people who approach an experience with confidence and expecting good things usually do better and enjoy the experience more, than those who approach it with negative expectations. I know running a marathon is tough - but if I dwell on it being tough, it is likely to seem tougher than it needs to. So, I am practising positive things to tell myself about it. Things like: I can do this, I'm strong, I'm fit, I can keep on going. And I want to do more than finish - I want to enjoy the experience. So I'm going to be telling myself that this is good, that everyone is there to support me, that I'm having fun, that I'm proud of myself... and then again, that I can do this, I can keep going.
When it gets tough - and it will - I shall tell myself that I've come this far, I can push through, I can keep on going, I can get to the finish, I'm strong, I'm fit, I'm determined. There are those Bible verses I mentioned months ago, especially - I can do all things through Him who strengthens me. So many people have told me they are praying for me, and I am sure that will make a difference.
But before that day, there is one last hurdle to jump - and that's my last long run on Monday. I want to get past the 18 mile mark, and if I manage the same pace overall as the 17 mile run, that will take me to 4:23. I would ideally like to get to 20 miles, but I need to set a cut-off time, and I think that needs to be 4:30. So, we'll see how we go. I need to remember that my absolute top priority is to stay well enough to run, so if I get any significant pain, or niggles that don't ease off when I slow down, I will cut the run short. I haven't come this far to get injured again two weeks before the day!
Time is short. Someone asked me this morning whether I was feeling excited, nervous, or terrified - and the answer, of course, is all three. On Monday morning, I need to go out and sort of forget that I am aiming to run close to 20 miles, and just stay in the moment. I can rehearse my Mile Guide to London, I can practise my positive statements - and I can think about all the kind, wonderful and generous people who have accompanied me on the journey so far. Thank you.
I did a very pleasant 5.5 miles on Monday morning, and afterwards removed the tape from my leg. It really has done a good job of keeping my knee comfortable and enabling me to run. I noticed that the skin which had been underneath the tape was a bit dry and slightly red, perhaps not surprising as it had been covered for almost two weeks. I decided to let it breathe for a couple of days and then go back to the physio later in the week for some more. However, when I contacted him, he said he had run out of tape and was expecting a delivery on Thursday.
I cross-trained on Wednesday (beat my time for 5K on the rower by almost a minute), but when I phoned on Thursday, discovered that he still didn't have any tape. I started to become a bit anxious about my long run on Monday - I thought I would be OK to run short distances without tape, but not at all confident about the 18-20 miles I want to do as my last long run. On Friday morning, I went to the gym and did some work on the bike, then decided to risk a little run on the treadmill. This went fine, but I limited it to 30 minutes. Then later in the day we went into Nottingham and I bought my own tape from a running shop, and applied it last night in the way I had seen the physio do twice. It's probably not quite as good as having it done by a professional, but I did feel a difference with it on, and went round parkrun very comfortably this morning.
So, to mental strategies. I have prepared myself a Mile Guide to the London Marathon route - a short phrase or two for each mile, telling me what to expect. The idea is that I can memorise it (I am most of the way there with that) and I will know what is ahead. On the day, though, I need to concentrate on running the mile I'm in, and not worry about the ones left to run, or how many have gone before. And from the various books and articles I've read, and from my experience of training, I have a list of strategies to help me.
Some of it is about positive mental attitude - people who approach an experience with confidence and expecting good things usually do better and enjoy the experience more, than those who approach it with negative expectations. I know running a marathon is tough - but if I dwell on it being tough, it is likely to seem tougher than it needs to. So, I am practising positive things to tell myself about it. Things like: I can do this, I'm strong, I'm fit, I can keep on going. And I want to do more than finish - I want to enjoy the experience. So I'm going to be telling myself that this is good, that everyone is there to support me, that I'm having fun, that I'm proud of myself... and then again, that I can do this, I can keep going.
When it gets tough - and it will - I shall tell myself that I've come this far, I can push through, I can keep on going, I can get to the finish, I'm strong, I'm fit, I'm determined. There are those Bible verses I mentioned months ago, especially - I can do all things through Him who strengthens me. So many people have told me they are praying for me, and I am sure that will make a difference.
But before that day, there is one last hurdle to jump - and that's my last long run on Monday. I want to get past the 18 mile mark, and if I manage the same pace overall as the 17 mile run, that will take me to 4:23. I would ideally like to get to 20 miles, but I need to set a cut-off time, and I think that needs to be 4:30. So, we'll see how we go. I need to remember that my absolute top priority is to stay well enough to run, so if I get any significant pain, or niggles that don't ease off when I slow down, I will cut the run short. I haven't come this far to get injured again two weeks before the day!
Time is short. Someone asked me this morning whether I was feeling excited, nervous, or terrified - and the answer, of course, is all three. On Monday morning, I need to go out and sort of forget that I am aiming to run close to 20 miles, and just stay in the moment. I can rehearse my Mile Guide to London, I can practise my positive statements - and I can think about all the kind, wonderful and generous people who have accompanied me on the journey so far. Thank you.
Saturday 22 March 2014
Positive Signs
Only two runs this week - but they were both fairly long, and added up to 25.8 miles. Having now received a cheque for £200 from my friend's fundraising event a few weeks ago (thanks, Helen) and with other donations in hand, the total now is a tremendous £2,817.50.
So, to the running. I decided to switch my first run of the week from Monday to Tuesday, so did some crosstraining on Monday instead. On Tuesday my target was to run for up to 2 hours, and in order to give myself the best chance of doing this, I wanted a flat route. I also wanted to never be too far from home, as if the knee became a problem I would need to walk home. So I did most of the run on a flattish circular section of Boundary Wood. My knee grumbled a bit on the way to and from the wood, as I went up and down the hills, but it was absolutely fine on the flat bits. I did just over 2 hours, covering 8.8 miles.
Later that day I went to see the physio. Only after I told him about my runs did he divulge that, on the previous week, he was expecting things to go one of two ways: either a steady recovery, or a rapid decline! Running would reveal whether the injury was minor, and able to heal without surgery, or.... not. Happily, the 2-hour run indicates it is the former. He gave me some more ultrasound treatment, renewed the taping, and sent me away.
Yesterday I set out for a long run, with the aim of exceeding 4 hours, if possible. I did this on the Southwell Trail - firm and flat! I completed 17 miles, in 4:08. That, in particular, was a massive confidence booster. It was only in the last half an hour or so I began to feel tired. By the end, I was glad to stop, and later in the day I was, not surprisingly, stiff. Today, however, there is only minor stiffness, and my knee is fine. This is a very good sign!
In the coming week I plan on three moderate-length runs, plus some crosstraining, in preparation for my final long run, which will be two weeks before the marathon. I do not need to do the full 3-week training taper which is usually advised, because I have not been doing the amount of mileage I had originally planned, nor any speed work. I will gain more from doing one last long run - hopefully this time exceeding 18 miles.
I will also be doing plenty of mental preparation in the coming week - but more about that next time. The day is drawing near!
So, to the running. I decided to switch my first run of the week from Monday to Tuesday, so did some crosstraining on Monday instead. On Tuesday my target was to run for up to 2 hours, and in order to give myself the best chance of doing this, I wanted a flat route. I also wanted to never be too far from home, as if the knee became a problem I would need to walk home. So I did most of the run on a flattish circular section of Boundary Wood. My knee grumbled a bit on the way to and from the wood, as I went up and down the hills, but it was absolutely fine on the flat bits. I did just over 2 hours, covering 8.8 miles.
Later that day I went to see the physio. Only after I told him about my runs did he divulge that, on the previous week, he was expecting things to go one of two ways: either a steady recovery, or a rapid decline! Running would reveal whether the injury was minor, and able to heal without surgery, or.... not. Happily, the 2-hour run indicates it is the former. He gave me some more ultrasound treatment, renewed the taping, and sent me away.
Yesterday I set out for a long run, with the aim of exceeding 4 hours, if possible. I did this on the Southwell Trail - firm and flat! I completed 17 miles, in 4:08. That, in particular, was a massive confidence booster. It was only in the last half an hour or so I began to feel tired. By the end, I was glad to stop, and later in the day I was, not surprisingly, stiff. Today, however, there is only minor stiffness, and my knee is fine. This is a very good sign!
In the coming week I plan on three moderate-length runs, plus some crosstraining, in preparation for my final long run, which will be two weeks before the marathon. I do not need to do the full 3-week training taper which is usually advised, because I have not been doing the amount of mileage I had originally planned, nor any speed work. I will gain more from doing one last long run - hopefully this time exceeding 18 miles.
I will also be doing plenty of mental preparation in the coming week - but more about that next time. The day is drawing near!
Saturday 15 March 2014
Your Running Number: 35972
This morning's post brought the second Marathon News magazine, which includes the registration form I will need to hand over in order to receive my official race number, which is 35972. I understand that there is a live "runner tracker" available on the day, which will enable you to follow my progress along the course, and you will need my race number to do that. Today also brings good news on the running front, despite my having run barely 6 miles this week. Fundraising - so close to crossing the line, with today's total standing at £2484.50. I know there is at least several hundred pounds to come, in the form of the proceeds from several fundraising events, and whatever is out there on the sponsor forms which are on notice boards here, there and everywhere. But wouldn't you love to be the person who goes online and makes the donation that takes me across the £2,500 line?
So - running. The physio said, try a run before I see you again. I went to the gym on Wednesday, intending just to do strength and crosstraining. But after 15 minutes on the exercise bike, I kept on glancing across at the treadmills, and couldn't resist. I moved across and programmed the treadmill for 10 minutes of walk/run intervals. I was very cautious, starting with just 15s of running out of each minute, but gradually stepped up until for the last few minutes I was doing 30/30. Admittedly the running was very slow - but my knee felt fine. Emboldened, I programmed the treadmill for another 20 minutes and started again. This time I had only been going a couple of minutes when my knee started to feel uncomfortable. I considered pushing through it, but decided caution was more sensible, so I terminated that run after 5 minutes, giving me 15 minutes altogether.
The following day I did crosstraining on the rowing machine and bike, then yesterday, David and I went for a long walk. We parked at Bilsthorpe and walked almost the full length of the Southwell Trail and back - 13.4 miles round trip, with a lunch break in the middle. I found that if I strode out (i.e. walked too quickly), I would get a pulling sensation at the back of my knee, but otherwise it was fine. The total duration was a shade over 4 hours. Afterwards, I iced my knee as instructed - but in fact my injured knee was fine, whereas my "good" one ached a bit.
Today, I decided to attempt an actual run out of doors - it was a beautiful, if breezy, spring afternoon. I wore my Cancer Research UK T-Shirt to train in for the first time. I programmed my watch to show me only time, so I would not put on pressure on myself about the pace at which I was running. I didn't use the walk/run timer, simply ran for short periods, with short walks in between, according to how I felt. I had been going for just over an hour, and was within half a mile of home, when I started to feel a bit of discomfort in my knee. It was quite minor, though, and I was able to continue with a bit of running until I got home, having run/walked 4.95 miles in 1:12.
So there we go - it is hardly speedy! And there is a lot further to go. But the signs are encouraging - especially the fact that I improved from 10 minutes to an hour before I started to feel any discomfort, in the space of three days. My next run will be on Monday, and I'll see how much longer I can go before I start to feel discomfort. Then when I see the physio on Tuesday, I'll discuss with him what my strategy should be for the 4 weeks that remain. Ideally, I would get 2 more very long runs in - at least 16, preferably 18, and ideally 20 miles. But we are into the art of the possible, weighing up the benefits of doing that training (psychological as much as physical) against the risks of aggravating my injuries.
A massive thank you goes to all the people who have encouraged me, especially since this latest setback. The easiest thing in the world would be to say, I'm injured, I'm pulling out. If I were a serious athlete chasing a fast time, that would be the only sensible thing to do. But I'm not - I'm an ordinary person, trying to do something crazy, and do some good in the process. It won't be fast. It won't be pretty. But if it's physically possible for me to complete the course, I will do it.
So - running. The physio said, try a run before I see you again. I went to the gym on Wednesday, intending just to do strength and crosstraining. But after 15 minutes on the exercise bike, I kept on glancing across at the treadmills, and couldn't resist. I moved across and programmed the treadmill for 10 minutes of walk/run intervals. I was very cautious, starting with just 15s of running out of each minute, but gradually stepped up until for the last few minutes I was doing 30/30. Admittedly the running was very slow - but my knee felt fine. Emboldened, I programmed the treadmill for another 20 minutes and started again. This time I had only been going a couple of minutes when my knee started to feel uncomfortable. I considered pushing through it, but decided caution was more sensible, so I terminated that run after 5 minutes, giving me 15 minutes altogether.
The following day I did crosstraining on the rowing machine and bike, then yesterday, David and I went for a long walk. We parked at Bilsthorpe and walked almost the full length of the Southwell Trail and back - 13.4 miles round trip, with a lunch break in the middle. I found that if I strode out (i.e. walked too quickly), I would get a pulling sensation at the back of my knee, but otherwise it was fine. The total duration was a shade over 4 hours. Afterwards, I iced my knee as instructed - but in fact my injured knee was fine, whereas my "good" one ached a bit.
Today, I decided to attempt an actual run out of doors - it was a beautiful, if breezy, spring afternoon. I wore my Cancer Research UK T-Shirt to train in for the first time. I programmed my watch to show me only time, so I would not put on pressure on myself about the pace at which I was running. I didn't use the walk/run timer, simply ran for short periods, with short walks in between, according to how I felt. I had been going for just over an hour, and was within half a mile of home, when I started to feel a bit of discomfort in my knee. It was quite minor, though, and I was able to continue with a bit of running until I got home, having run/walked 4.95 miles in 1:12.
So there we go - it is hardly speedy! And there is a lot further to go. But the signs are encouraging - especially the fact that I improved from 10 minutes to an hour before I started to feel any discomfort, in the space of three days. My next run will be on Monday, and I'll see how much longer I can go before I start to feel discomfort. Then when I see the physio on Tuesday, I'll discuss with him what my strategy should be for the 4 weeks that remain. Ideally, I would get 2 more very long runs in - at least 16, preferably 18, and ideally 20 miles. But we are into the art of the possible, weighing up the benefits of doing that training (psychological as much as physical) against the risks of aggravating my injuries.
A massive thank you goes to all the people who have encouraged me, especially since this latest setback. The easiest thing in the world would be to say, I'm injured, I'm pulling out. If I were a serious athlete chasing a fast time, that would be the only sensible thing to do. But I'm not - I'm an ordinary person, trying to do something crazy, and do some good in the process. It won't be fast. It won't be pretty. But if it's physically possible for me to complete the course, I will do it.
Tuesday 11 March 2014
The Blue Peter Approach to Marathon Running
Last week's running total was just under 22 miles spread over three runs, the longest of which was 8.7 miles in 2 hours. The fundraising total now stands at £2,432.50, and I've been promised a cheque for at least £175 from a fundraising event run by a friend the week before last - so the target is already reached. Amazing!!!
Now, the observant among you may have noticed that this blog is late. I would normally write it at the weekend - but this past weekend I was feeling distinctly downhearted and didn't know what to tell you. I mentioned last time that my knees were rather sore after the 15 mile run. Last Friday I ran round Carsington Water in Derbyshire - a lovely 7.5 mile circular route of undulating trails. The plan was actually to go 1 3/4 times round and meet David (who was walking round once in the opposite direction) at the Visitor Centre for lunch. This would have given me a run of 13.5 miles, and then a 1.5 mile walk together back to the car.
Instead, I called it a day at one lap - because in the last mile or so, my right knee had become distinctly uncomfortable. By the time David joined me at the car, I was in pain, limping, and very discouraged. When we got home, I iced my knee and called the physio. The pain subsided after a couple of hours, but I knew, when I was honest with myself, that something wasn't right.
I have seen the physio this afternoon. The verdict is that I have a small tear in the medial meniscus of my right knee. When he said that, I expected the next sentence to be "and you will not be running a marathon", but instead he said "and we are going to get you round that marathon".
So, I have had some ultrasound and electrotherapy, which will be repeated next week. I also have the magic tape around my kneecap, slightly altering its position - and as I walked back to my car, I could feel it making a significant difference to how my knee felt. I am instructed to try running before I see him next week - cautiously, in a spirit of finding out how much I can tolerate. After I run, I have to ice my knee (even if it feels fine) and then put a tubigrip on it. I have another sequence of strengthening and stretching to do, and instructions to use my foam roller on a regular basis. I have the promise that he will tape my knee for the marathon itself. And I have hope.
Back in the day, every craft activity on Blue Peter started with a wire coat hanger, cellotape and sticky-back plastic. It does rather feel as though my body is held together with those at the moment - not so much finely honed athlete as meccano and rubber bands. I knew the marathon would be hard. I knew the training would be hard.... but I thought the difficulty of the training would be about discipline, running when I didn't feel like it (I've had a little of that), going out in bad weather (I've been very lucky on that front) and dealing with a few aching muscles (I've had plenty of those) and blisters (I've had none of those). I didn't anticipate having to nurse my body through injuries, trying to do enough-but-not-too-much training. I didn't expect the emotional ups and downs - believing, then losing hope, but keeping going anyway.
When I get that medal round my neck, I will know that I have earned it. I will have earned every penny of sponsorship. My reward will be the satisfaction of knowing that I did everything I possibly could to do this - I owe it to the people who have already donated (rather than waiting until I've done it before paying up!) to try. But the real winners will be the people who, in the future, will get earlier diagnosis and better treatment for their cancer, and longer life as a result. That's something worth working for.
Now, the observant among you may have noticed that this blog is late. I would normally write it at the weekend - but this past weekend I was feeling distinctly downhearted and didn't know what to tell you. I mentioned last time that my knees were rather sore after the 15 mile run. Last Friday I ran round Carsington Water in Derbyshire - a lovely 7.5 mile circular route of undulating trails. The plan was actually to go 1 3/4 times round and meet David (who was walking round once in the opposite direction) at the Visitor Centre for lunch. This would have given me a run of 13.5 miles, and then a 1.5 mile walk together back to the car.
Instead, I called it a day at one lap - because in the last mile or so, my right knee had become distinctly uncomfortable. By the time David joined me at the car, I was in pain, limping, and very discouraged. When we got home, I iced my knee and called the physio. The pain subsided after a couple of hours, but I knew, when I was honest with myself, that something wasn't right.
I have seen the physio this afternoon. The verdict is that I have a small tear in the medial meniscus of my right knee. When he said that, I expected the next sentence to be "and you will not be running a marathon", but instead he said "and we are going to get you round that marathon".
So, I have had some ultrasound and electrotherapy, which will be repeated next week. I also have the magic tape around my kneecap, slightly altering its position - and as I walked back to my car, I could feel it making a significant difference to how my knee felt. I am instructed to try running before I see him next week - cautiously, in a spirit of finding out how much I can tolerate. After I run, I have to ice my knee (even if it feels fine) and then put a tubigrip on it. I have another sequence of strengthening and stretching to do, and instructions to use my foam roller on a regular basis. I have the promise that he will tape my knee for the marathon itself. And I have hope.
Back in the day, every craft activity on Blue Peter started with a wire coat hanger, cellotape and sticky-back plastic. It does rather feel as though my body is held together with those at the moment - not so much finely honed athlete as meccano and rubber bands. I knew the marathon would be hard. I knew the training would be hard.... but I thought the difficulty of the training would be about discipline, running when I didn't feel like it (I've had a little of that), going out in bad weather (I've been very lucky on that front) and dealing with a few aching muscles (I've had plenty of those) and blisters (I've had none of those). I didn't anticipate having to nurse my body through injuries, trying to do enough-but-not-too-much training. I didn't expect the emotional ups and downs - believing, then losing hope, but keeping going anyway.
When I get that medal round my neck, I will know that I have earned it. I will have earned every penny of sponsorship. My reward will be the satisfaction of knowing that I did everything I possibly could to do this - I owe it to the people who have already donated (rather than waiting until I've done it before paying up!) to try. But the real winners will be the people who, in the future, will get earlier diagnosis and better treatment for their cancer, and longer life as a result. That's something worth working for.
Sunday 2 March 2014
Back Into It
A good week's training! 3 runs totalling 26 miles, the longest of which took 4 hours and covered a little over 15 miles. I also did a one hour cross-training session on the exercise bike, and 2 strength sessions. More donations have come in, bringing me to £2,347.50 so far. A friend held a fundraising day at her home on Friday, half of the proceeds of which are heading my way. That should take me past the £2,500 "finishing line", which is fantastic news. I look forwards to exceeding my original target my a considerable margin.
The same cannot be said for the marathon itself!! My run on Monday was, once again, my furthest so far. The aim was to be out for four hours, and I hoped I might manage 16 miles in that time, though in the end it was just over 15. I did this run on the Southwell Trail, which I have used before as it is fairly flat. Since running up hills places a greater strain on the calf muscles, it was safer for me to stay on flat terrain. I used my car as a base, returning to it twice to top up my water bottle and energy supply, in the form of Lucozade Sports drink and ShotBloks - energy bars which have more than a passing resemblance to raw jelly. I have since managed to buy some Lucozade energy gels, which not many places seem to stock. It's important to try these out, because the Lucozade products will be given out during the marathon, and it's advisable to try them in advance to be sure they don't upset my stomach.
Four hours is a very long time to keep moving! I followed my walk-run pattern, with every so often a slightly longer walk segment to break things up. The weather was very benign, with just a few spots of rain which came to nothing. I used my MP3 player to listen to a podcast called Marathon Talk - a radio programme on the run, if you like. I also listened to some music, and some of the time I just enjoyed the sounds of nature. Naturally I was getting tired towards the end, but I was determined to complete my four hours, and I did. My legs were rather stiff for a couple of days, and my knees slightly sore. But I managed the rest of my planned training during the week.
I am however very glad that I had decided on the up week/down week pattern, and I am not going out to run for four hours tomorrow morning! Instead, two (and a bit, maybe) will do nicely. I did feel, during each run this week, that I was nursing my calf. It was never painful as such, but I was conscious of it feeling vulnerable. Consequently I am making no attempt at this stage to run faster, even though at Monday's pace, the marathon will take me around 7 hours. I am hopeful that my calf will strengthen, so that I feel confident in moving a little quicker (but I still don't expect any prizes). So you can see why I say 26.2 miles is far enough, and I have no wish to exceed that target.
I had my sports massage on Thursday, which left my legs feeling much more comfortable. The therapist discovered a number of tight spots, which she said were probably long-standing, and would cause me to stand and run slightly lop-sided. These can be improved, but she said it would be better to wait until after the marathon to work on them. I've booked another session in a couple of weeks.
So, that's it for this week. The training is getting tough, so it's time to buckle down and get on with it. Only six weeks to go.
The same cannot be said for the marathon itself!! My run on Monday was, once again, my furthest so far. The aim was to be out for four hours, and I hoped I might manage 16 miles in that time, though in the end it was just over 15. I did this run on the Southwell Trail, which I have used before as it is fairly flat. Since running up hills places a greater strain on the calf muscles, it was safer for me to stay on flat terrain. I used my car as a base, returning to it twice to top up my water bottle and energy supply, in the form of Lucozade Sports drink and ShotBloks - energy bars which have more than a passing resemblance to raw jelly. I have since managed to buy some Lucozade energy gels, which not many places seem to stock. It's important to try these out, because the Lucozade products will be given out during the marathon, and it's advisable to try them in advance to be sure they don't upset my stomach.
Four hours is a very long time to keep moving! I followed my walk-run pattern, with every so often a slightly longer walk segment to break things up. The weather was very benign, with just a few spots of rain which came to nothing. I used my MP3 player to listen to a podcast called Marathon Talk - a radio programme on the run, if you like. I also listened to some music, and some of the time I just enjoyed the sounds of nature. Naturally I was getting tired towards the end, but I was determined to complete my four hours, and I did. My legs were rather stiff for a couple of days, and my knees slightly sore. But I managed the rest of my planned training during the week.
I am however very glad that I had decided on the up week/down week pattern, and I am not going out to run for four hours tomorrow morning! Instead, two (and a bit, maybe) will do nicely. I did feel, during each run this week, that I was nursing my calf. It was never painful as such, but I was conscious of it feeling vulnerable. Consequently I am making no attempt at this stage to run faster, even though at Monday's pace, the marathon will take me around 7 hours. I am hopeful that my calf will strengthen, so that I feel confident in moving a little quicker (but I still don't expect any prizes). So you can see why I say 26.2 miles is far enough, and I have no wish to exceed that target.
I had my sports massage on Thursday, which left my legs feeling much more comfortable. The therapist discovered a number of tight spots, which she said were probably long-standing, and would cause me to stand and run slightly lop-sided. These can be improved, but she said it would be better to wait until after the marathon to work on them. I've booked another session in a couple of weeks.
So, that's it for this week. The training is getting tough, so it's time to buckle down and get on with it. Only six weeks to go.
Sunday 23 February 2014
Preparing for the Final Push
The past week has been a bit of a pause in running - only two runs, totalling 7 miles. This is primarily because we have been on holiday in North Wales, and have done 3 substantial walks, ranging from 2.5 to 4.25 hours, and from 370 to 500 metres of ascent. Walks of that length are good for endurance training, and the hills are good for leg strength. I've done some strength work as well, and had my first run out of doors since the second calf strain. Sponsorship has taken a great leap forward with a couple of very generous donations as well as a few smaller ones, so the total now stands at an amazing £2,227.50.
As part of my holiday reading, I have been looking at two books about running, each of which claims that modern lifestyles make runners prone to injury, and that it can be virtually eliminated by changing the way we train. Most of us spend many hours each day sitting - and this leads to weakness in certain muscles, excessive tightness in others, and the resulting change in our gait is responsible for the most common injuries. Modern shoes - including modern running shoes - leave our feet and legs much weaker than they would be if we walked around barefoot.
Happily, neither of these books are recommending that we stop sitting down and start spending the whole day on our (bare) feet to correct these problems. Instead, they each offer a programme of exercises which will enable us to run with better form, and make injury a thing of the past. You will understand that this is very appealing to me. Strength training has been part of my routine all along, but it has been generic strength work, focussing on the big muscles of the arms, legs and trunk. These programmes focus on the smaller stabiliser muscles. Having tried a few of the exercises out, I can confirm that they reach parts which were not previously being reached!
So, this evening I'm going to work out how I can use my two strength training sessions in the remaining weeks to the best advantage, and also how to add a 5 or 10 minute strength session into the other days in the week. My running programme is going to continue as I'd planned, with the adaptations I've already decided on to avoid over-stressing my calf, i.e. more walking and swapping one run for crosstraining for at least the next couple of weeks. I'm also going to have my first foray this week into the world of sports massage. I rather suspect that it involves more of the deep tissue massage to which the physio subjected me.... but it is said to be very effective, so I am going to give it a go.
Seven weeks from now, I will have completed the London Marathon. It's time to start fine-tuning - my kit, my hydration, my nutrition during long runs - as well as launching the final push to build endurance for the big day. At the end of the day, I have to do this. But having said that, the encouragement of others helps a lot too. Thank you.
As part of my holiday reading, I have been looking at two books about running, each of which claims that modern lifestyles make runners prone to injury, and that it can be virtually eliminated by changing the way we train. Most of us spend many hours each day sitting - and this leads to weakness in certain muscles, excessive tightness in others, and the resulting change in our gait is responsible for the most common injuries. Modern shoes - including modern running shoes - leave our feet and legs much weaker than they would be if we walked around barefoot.
Happily, neither of these books are recommending that we stop sitting down and start spending the whole day on our (bare) feet to correct these problems. Instead, they each offer a programme of exercises which will enable us to run with better form, and make injury a thing of the past. You will understand that this is very appealing to me. Strength training has been part of my routine all along, but it has been generic strength work, focussing on the big muscles of the arms, legs and trunk. These programmes focus on the smaller stabiliser muscles. Having tried a few of the exercises out, I can confirm that they reach parts which were not previously being reached!
So, this evening I'm going to work out how I can use my two strength training sessions in the remaining weeks to the best advantage, and also how to add a 5 or 10 minute strength session into the other days in the week. My running programme is going to continue as I'd planned, with the adaptations I've already decided on to avoid over-stressing my calf, i.e. more walking and swapping one run for crosstraining for at least the next couple of weeks. I'm also going to have my first foray this week into the world of sports massage. I rather suspect that it involves more of the deep tissue massage to which the physio subjected me.... but it is said to be very effective, so I am going to give it a go.
Seven weeks from now, I will have completed the London Marathon. It's time to start fine-tuning - my kit, my hydration, my nutrition during long runs - as well as launching the final push to build endurance for the big day. At the end of the day, I have to do this. But having said that, the encouragement of others helps a lot too. Thank you.
Saturday 15 February 2014
Patience and Persistence
Sponsorship money continues to come in and the total now stands at £1,650. This week, I have run on three days, adding up to a total of 13.3 miles. Each "run" was on the treadmill, consisted of 30s run/30s walk, and was broken up into segments of between 12 and 30 minutes. The longest so far was this morning, when I did 3 segments of 30 minutes. In addition there has been an awful lot of cross-training - some strength work, but mostly bike, crosstrainer and rower - for a total of 8 hours spent training. And yes - I did do the 3 hrs 45 minutes on Monday, including the walk to and from the gym. I've also done the calf strengthening exercises most days, and have almost reached the 3 sets of 10 which the physio recommended.
This week there have been some fantastic examples of dedication and effort on display at the Winter Olympics and in the efforts of Davina McCall in her challenge for Sport Relief. Lizzy Yarnold said a couple of things that really resonated with me. Firstly, she said that by the time she came to start her slides, the hard work had been done. She had done it over the preceeding months and years, in every training session, every decision about what to eat and drink, every time she had an early night instead of going out with her mates. I don't have - and don't need - the the training regime of an Olympic gold medallist, but for me, too, the hard work is being done now. By marathon day, all that will remain will be to put it to good use.
The second thing Lizzy Yarnold said was about believing in your own potential and working to be the best "you" that you can be. I won't win the London Marathon, I'll probably never make a "Good For Age" time, I'm not attempting a time target, or even trying to run the whole way. But I can, and will, finish. That means I need to stay well enough to start. Several people in the past week have tried to persuade me that it would be better to pull out of the London Marathon and try again next year, or perhaps another marathon in the Autumn. But everything has been planned for this year - and that's what I want to do.
In order to do it, I need both patience and persistence. Patience to resist the temptation to run too much, too fast, too soon. Persistence to do what I need to do instead - all that cross-training, which I find boring (unlike running, which is intrinsically enjoyable), plus the stretching and strengthening exercises. My 3:45 session on Monday was important as much for the psychological strength of having done what I'd decided to do as for the physical training effect.
As I think about these things, I am reminded of some verses from the letter to the Romans: "...we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope" (Romans 5:3-4). If I had not injured my calf, I would not have needed to alter my training in this way. I would not have needed to endure hours of crosstraining. I would not have learned that I could do this, and I would not have the increasing confidence that I can and will do whatever I need to do to complete the challenge which I have set myself.
Romans, of course, is talking more about spiritual challenges than physical ones. The text continues: "And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us." (Romans 5:5)
I fully expect to complete the Marathon - but even if something happens and I am not able to, I have the assurance of two things. Firstly, that it was not for lack of dedication or trying that I fell down; and secondly that, whatever happens, God loves me, just as I am.
This week there have been some fantastic examples of dedication and effort on display at the Winter Olympics and in the efforts of Davina McCall in her challenge for Sport Relief. Lizzy Yarnold said a couple of things that really resonated with me. Firstly, she said that by the time she came to start her slides, the hard work had been done. She had done it over the preceeding months and years, in every training session, every decision about what to eat and drink, every time she had an early night instead of going out with her mates. I don't have - and don't need - the the training regime of an Olympic gold medallist, but for me, too, the hard work is being done now. By marathon day, all that will remain will be to put it to good use.
The second thing Lizzy Yarnold said was about believing in your own potential and working to be the best "you" that you can be. I won't win the London Marathon, I'll probably never make a "Good For Age" time, I'm not attempting a time target, or even trying to run the whole way. But I can, and will, finish. That means I need to stay well enough to start. Several people in the past week have tried to persuade me that it would be better to pull out of the London Marathon and try again next year, or perhaps another marathon in the Autumn. But everything has been planned for this year - and that's what I want to do.
In order to do it, I need both patience and persistence. Patience to resist the temptation to run too much, too fast, too soon. Persistence to do what I need to do instead - all that cross-training, which I find boring (unlike running, which is intrinsically enjoyable), plus the stretching and strengthening exercises. My 3:45 session on Monday was important as much for the psychological strength of having done what I'd decided to do as for the physical training effect.
As I think about these things, I am reminded of some verses from the letter to the Romans: "...we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope" (Romans 5:3-4). If I had not injured my calf, I would not have needed to alter my training in this way. I would not have needed to endure hours of crosstraining. I would not have learned that I could do this, and I would not have the increasing confidence that I can and will do whatever I need to do to complete the challenge which I have set myself.
Romans, of course, is talking more about spiritual challenges than physical ones. The text continues: "And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us." (Romans 5:5)
I fully expect to complete the Marathon - but even if something happens and I am not able to, I have the assurance of two things. Firstly, that it was not for lack of dedication or trying that I fell down; and secondly that, whatever happens, God loves me, just as I am.
Saturday 8 February 2014
Easing Back In
After following the physio's advice virtually to the letter - and yes, it did hurt! - I went on Wednesday and was cleared to run. He applied some of that coloured tape you see proper athletes sporting to give my calf some extra support for the first few runs, and it shows no signs of peeling off yet. Here are the rules for my rehabilitation:
1) Stick to the treadmill for 2-3 weeks
2) Don't run on consecutive days
3) Alternate running with walking
4) Start with a short time and build up gradually
5) At the first sign of tiredness or pain, stop running
6) Continue with the strengthening exercises, building up to 3 sets of 10
7) Stretch frequently
So, my first run on Wednesday was for just 20 minutes, running for 15s out of each minute. On Friday I did 25 minutes, starting out running 20s out of each minute, switching to 30s run/30s walk after 10 minutes. On each of those sessions I made up the balance of an hour with other exercises -bike, rower or crosstrainer. I've also done a couple of strength training sessions - one of which has left me with some rather sore muscles as I must have overdone it. I also did a full 2 hours of crosstraining in the gym on Monday, in place of the 9 mile run that was on my schedule.
Next Monday is due to be 16 miles, or 3:45 - which is an awfully long time to spend in a gym cycling round different pieces of equipment. I have yet to decide whether I am even going to attempt that time. Physically, it will be good for endurance. But I think the real benefit would be mental. It's about discipline... making a decision, and following through. Because on 13th April, if I think that giving up is an option, I might be tempted to do it. Whereas if I know that the only reason to stop is a serious injury, I will keep going when it gets tough. As for Monday - rather than do a longer run session, I may do 2 or 3 20 minute ones so I am doing more running in total, but having breaks in between to reduce stress on my calf.
The guru of run-walk-run, Jeff Galloway, suggests that for the pace I have been running at, the best ratio to use is 30s running and 30s walking. Before this latest setback, I was using 60/60, and itching to increase the amount of running - which is where I came unstuck. Galloway also says that shorter run segments and more frequent walk breaks reduce your risk of injury. Bearing in mind that 30/30 and 60/60 are exactly the same proportion of running to walking, I'm inclined to stick with the 30/30 from now on.
One of the articles I found on the internet about coming back from injury suggests that, for each week during which you have not run, you should think of taking two weeks to get back to the level/distance you were at before the injury. At that rate, it will be early March before I get back to a 13 mile run, and I may only manage 15 or 16 before it is time to start tapering for the race. A lot of decisions to be made - and nine weeks to go.
Another online donation this week leaves me just a few pounds shy of £1500 raised, plus I know that people have started to fill in sponsor forms. There's also another fundraising event been organised - a Brass Band concert in March. It's going to be a busy few months, and I am very grateful for all the support and encouragement I've received.
1) Stick to the treadmill for 2-3 weeks
2) Don't run on consecutive days
3) Alternate running with walking
4) Start with a short time and build up gradually
5) At the first sign of tiredness or pain, stop running
6) Continue with the strengthening exercises, building up to 3 sets of 10
7) Stretch frequently
So, my first run on Wednesday was for just 20 minutes, running for 15s out of each minute. On Friday I did 25 minutes, starting out running 20s out of each minute, switching to 30s run/30s walk after 10 minutes. On each of those sessions I made up the balance of an hour with other exercises -bike, rower or crosstrainer. I've also done a couple of strength training sessions - one of which has left me with some rather sore muscles as I must have overdone it. I also did a full 2 hours of crosstraining in the gym on Monday, in place of the 9 mile run that was on my schedule.
Next Monday is due to be 16 miles, or 3:45 - which is an awfully long time to spend in a gym cycling round different pieces of equipment. I have yet to decide whether I am even going to attempt that time. Physically, it will be good for endurance. But I think the real benefit would be mental. It's about discipline... making a decision, and following through. Because on 13th April, if I think that giving up is an option, I might be tempted to do it. Whereas if I know that the only reason to stop is a serious injury, I will keep going when it gets tough. As for Monday - rather than do a longer run session, I may do 2 or 3 20 minute ones so I am doing more running in total, but having breaks in between to reduce stress on my calf.
The guru of run-walk-run, Jeff Galloway, suggests that for the pace I have been running at, the best ratio to use is 30s running and 30s walking. Before this latest setback, I was using 60/60, and itching to increase the amount of running - which is where I came unstuck. Galloway also says that shorter run segments and more frequent walk breaks reduce your risk of injury. Bearing in mind that 30/30 and 60/60 are exactly the same proportion of running to walking, I'm inclined to stick with the 30/30 from now on.
One of the articles I found on the internet about coming back from injury suggests that, for each week during which you have not run, you should think of taking two weeks to get back to the level/distance you were at before the injury. At that rate, it will be early March before I get back to a 13 mile run, and I may only manage 15 or 16 before it is time to start tapering for the race. A lot of decisions to be made - and nine weeks to go.
Another online donation this week leaves me just a few pounds shy of £1500 raised, plus I know that people have started to fill in sponsor forms. There's also another fundraising event been organised - a Brass Band concert in March. It's going to be a busy few months, and I am very grateful for all the support and encouragement I've received.
Saturday 1 February 2014
Painful Neccessity
Another £70 has come in this week, leaving only another £1025 to meet my £2500 target. Everyone is so generous, thank you. Of course, I would dearly love to raise a lot more. I've just come back from a funeral visit, listening to a lovely lady talking about her husband's losing battle with cancer and the indignities it inflicted on him. Every pound raised brings closer the day when all cancers will be cured.
This week's big news is my visit to the physio on Thursday. Apparently, if a calf strain is left to heal in its own time, it will do so leaving a knot of scar tissue which is less flexible than normal muscle. For day to day activity, this is not a problem. But for running, it is a permanent weak point, making the muscle more likely to break down again in future.
The solution is to break down the scar tissue by deep massage, followed by icing the area to limit bleeding, and interspersed with regular stretching to encourage the healing tissue to align itself in the right way. This treatment is enhanced by strengthening exercises.
If you think that deep massage sounds painful, you would be right! The physio supplemented it with some ultrasound treatment, and told me to get David to do the massage for 5 minutes a day for the next five days. Apparently I won't be able to do it hard enough to be effective myself, as it's too painful. I then go to the physio again for another treatment, and then all being well I will be cleared to run. He wants me to demonstrate that I can hop 50 times on the injured leg - I managed 40 yesterday, so I am highly optimistic that I will get the go-ahead.
This time my return to running will be even more cautious - short segments of slow running amid a lot of walking. I will increase the running only very gradually. I will make up the rest of the time when I would have been running with various crosstraining activities - mainly elliptical crosstrainer, exercise bike and rowing machine. For the first week (or maybe two or three) I'll do my running on the treadmill, as this can guarantee me a flat even surface, which is what I need at the beginning.
So - ten weeks to marathon day, and feeling optimistic. There is still a long way to go, and - for the next five days at least - more painful kneading of my calf to be endured. I've also got to be disciplined with the stretching and strengthening exercises, and with the crosstraining. Some people say they find running boring - I can't understand that, since to me it is a joy. But the cardio equipment in the gym, that truly is boring!! I did an hour this morning, and got through it by dint of listening to some of my favourite songs from my youth on my new sporty MP3 player.
So, there you go. Months ago, one of the runners on fetcheveryone.com told me that getting to the starting line of a marathon is an achievement in itself, and often underestimated. I am starting to think he may have been right!
This week's big news is my visit to the physio on Thursday. Apparently, if a calf strain is left to heal in its own time, it will do so leaving a knot of scar tissue which is less flexible than normal muscle. For day to day activity, this is not a problem. But for running, it is a permanent weak point, making the muscle more likely to break down again in future.
The solution is to break down the scar tissue by deep massage, followed by icing the area to limit bleeding, and interspersed with regular stretching to encourage the healing tissue to align itself in the right way. This treatment is enhanced by strengthening exercises.
If you think that deep massage sounds painful, you would be right! The physio supplemented it with some ultrasound treatment, and told me to get David to do the massage for 5 minutes a day for the next five days. Apparently I won't be able to do it hard enough to be effective myself, as it's too painful. I then go to the physio again for another treatment, and then all being well I will be cleared to run. He wants me to demonstrate that I can hop 50 times on the injured leg - I managed 40 yesterday, so I am highly optimistic that I will get the go-ahead.
This time my return to running will be even more cautious - short segments of slow running amid a lot of walking. I will increase the running only very gradually. I will make up the rest of the time when I would have been running with various crosstraining activities - mainly elliptical crosstrainer, exercise bike and rowing machine. For the first week (or maybe two or three) I'll do my running on the treadmill, as this can guarantee me a flat even surface, which is what I need at the beginning.
So - ten weeks to marathon day, and feeling optimistic. There is still a long way to go, and - for the next five days at least - more painful kneading of my calf to be endured. I've also got to be disciplined with the stretching and strengthening exercises, and with the crosstraining. Some people say they find running boring - I can't understand that, since to me it is a joy. But the cardio equipment in the gym, that truly is boring!! I did an hour this morning, and got through it by dint of listening to some of my favourite songs from my youth on my new sporty MP3 player.
So, there you go. Months ago, one of the runners on fetcheveryone.com told me that getting to the starting line of a marathon is an achievement in itself, and often underestimated. I am starting to think he may have been right!
Saturday 25 January 2014
Recalculating...
A few more donations have come in, bringing the total so far to £1,405.50 - 56% of my target. I have begun to distribute publicity and sponsor forms around the circuit, and a couple more fundraising ideas are in the pipeline. I am confident that the £2,500 will be passed. That's the good news....
The bad news is that I've only run 11 miles this week.... because just over a mile into my second run of the week, my calf muscle went again. This time I stopped running immediately and walked home, feeling somewhat disconsolate.
If you have a certain sort of SatNav, you may have had the following experience: you are following the instructions and then for some reason you go off the planned route. Perhaps you missed the turning, or were in the wrong lane. So you aren't going where you wanted to go, but then that calm voice says "Recalculating....." A few seconds later gives you the instruction which will bring you towards your destination. You may take a little longer to get there that originally planned, and no doubt you will get a bit anxious. But you know you will get there.
And it's a bit like that for me at the moment - some of my plans will have to be changed. I need to rest this calf, and when I start running again, I will have to be even more cautious than I was last time. This probably means sticking with Run-Walk-Run for all of my running (not just the long runs) - at least for longer than I did last time, possibly all the way to marathon day. I will have to revisit my long run schedule, I may not get up to the ideal 20 miles, and almost certainly not more than once. I may have to reduce my running and do more cross-training to build my cardiovascular endurance without overstressing my muscles. All of this I intend to discuss with the sports physio next week. In particular, I need to talk to him about the possibility that I have an underlying weakness or imbalance which needs to be addressed.
If this had happened just a week or two before marathon day, the only sensible thing to do would be withdraw. But with 11 weeks to go, there is every reason to believe that there is enough time for this injury to heal - properly this time - and for me still to get enough training in that I am physically capable of completing the distance.
Of course I will have to be very determined as well - but you know by now that I am that. I suspect that I will also have to be very disciplined, in the sense of staying within whatever limits the physio prescribes on my running, and doing whatever exercise or stretches he gives me to do. I'm not so good at that part! But I know what is at stake.
I remember my confirmation by Bishop David Sheppard, who in his sermon talked about a train journey he had recently taken from London to Liverpool. There were problems on the line, the train got diverted, then broke down, and after several unscheduled changes and interruptions, the tired passengers arrived several hours late - but safe. He said that God's plan for our lives is like that - there is a perfect plan, but when things happen to push us off course, God recalculates, and brings us back on course. We get there in the end - perhaps by a harder and longer route than God originally planned. But he never gives up on us. And I'm not giving up on the marathon.
Thank you for your encouragement and support - it means a great deal, especially now.
The bad news is that I've only run 11 miles this week.... because just over a mile into my second run of the week, my calf muscle went again. This time I stopped running immediately and walked home, feeling somewhat disconsolate.
If you have a certain sort of SatNav, you may have had the following experience: you are following the instructions and then for some reason you go off the planned route. Perhaps you missed the turning, or were in the wrong lane. So you aren't going where you wanted to go, but then that calm voice says "Recalculating....." A few seconds later gives you the instruction which will bring you towards your destination. You may take a little longer to get there that originally planned, and no doubt you will get a bit anxious. But you know you will get there.
And it's a bit like that for me at the moment - some of my plans will have to be changed. I need to rest this calf, and when I start running again, I will have to be even more cautious than I was last time. This probably means sticking with Run-Walk-Run for all of my running (not just the long runs) - at least for longer than I did last time, possibly all the way to marathon day. I will have to revisit my long run schedule, I may not get up to the ideal 20 miles, and almost certainly not more than once. I may have to reduce my running and do more cross-training to build my cardiovascular endurance without overstressing my muscles. All of this I intend to discuss with the sports physio next week. In particular, I need to talk to him about the possibility that I have an underlying weakness or imbalance which needs to be addressed.
If this had happened just a week or two before marathon day, the only sensible thing to do would be withdraw. But with 11 weeks to go, there is every reason to believe that there is enough time for this injury to heal - properly this time - and for me still to get enough training in that I am physically capable of completing the distance.
Of course I will have to be very determined as well - but you know by now that I am that. I suspect that I will also have to be very disciplined, in the sense of staying within whatever limits the physio prescribes on my running, and doing whatever exercise or stretches he gives me to do. I'm not so good at that part! But I know what is at stake.
I remember my confirmation by Bishop David Sheppard, who in his sermon talked about a train journey he had recently taken from London to Liverpool. There were problems on the line, the train got diverted, then broke down, and after several unscheduled changes and interruptions, the tired passengers arrived several hours late - but safe. He said that God's plan for our lives is like that - there is a perfect plan, but when things happen to push us off course, God recalculates, and brings us back on course. We get there in the end - perhaps by a harder and longer route than God originally planned. But he never gives up on us. And I'm not giving up on the marathon.
Thank you for your encouragement and support - it means a great deal, especially now.
Saturday 18 January 2014
Good Solid Week
3 outdoor runs this week plus 2 brief sessions on the treadmill tacked onto my gym sessions, giving me a total of 25 miles for the week. My longest run was 13.25 miles, 3 hrs 4:30 minutes - so meeting both the time and distance goals for this week. I have finally managed to exceed half-marathon distance :). The first 10 miles of the long run were done at 1 min run/1 min walk, with more freedom to run after that. My midweek run was walk-run according to feel, while the treadmill runs were continuous. And this morning's parkrun was continuous - the longest non-stop run I have done since the calf strain. No more added to the fundraising total this week, but quite a few people have asked about sponsor forms, so that bodes well.
This week I have really appreciated the different running communities to which I belong. One of these is online, and there are only a handful of the people there who I have met in the flesh (at parkrun). Fetcheveryone.com is a website which allows training to be recorded and analysed to death, information to be shared and discussions had with fellow runners. It is one of my main sources of information, and also encouragement. This blog is weekly (or thereabouts) - on fetcheveryone, I blog about every single run. The comments from other runners are supportive, helpful and encouraging. And no matter what your running problem or challenge, there is always someone who knows something about it and will help you.
The other community is parkrun - where no-one is too old, too fat or too slow. All runners, whatever their ability, are welcome, and will be told "well done" and clapped to the finish. I have missed the last two parkruns, and for the previous two, we could not have the usual post-run coffee, because the sports centre was undergoing work. And I realised this morning that one of the things I was really looking forward to was the camaraderie with other runners. I know some better than others, of course - but it is lovely to talk to people who share my passion. I had a great conversation today with two other women about Christmas presents. I told them about a pair of Merino wool running socks I had been given, which are brilliant - and one of them commented, "It's only runners who are excited about getting socks for Christmas". How true - as long as they are special running socks.
Also on offer today was a free post-run massage. I told the guy that I had strained my calf 4 weeks ago, and afterwards he was able to pinpoint exactly where the injury was, because he could feel the area of tightness. He said it is still slightly swollen, which was a bit of a surprise to me, because it has not bothered me at all this week. I suppose that is a reminder not to get carried away - to stick with walking breaks on my long runs, and keep the pace easy.
Also this week I have been exploring the facilities of my new running watch, which was my special 50th birthday present from my Mum and sisters. It has lots of extra features, including the ability to estimate VO2 Max from what your heart rate does as you run, and convert that into predicted race performances. After having seen me run a few times, it has decided my VO2 Max is 34 ml/min/kg, which is above average for a woman of my age, and predicts a 5K race time of exactly 30 minutes, and a 4:45 marathon.
Now, don't get too excited - those are estimates of my best possible performance assuming adequate training and all-out effort. I don't expect to be doing those times any time soon, in fact with a weakness in my calf to protect I am more determined than ever to keep my marathon goal as simply finishing it. But it's nice to know the potential is there for the future. And since VO2 Max is related to body weight, if I could get rid of some Christmas bulge, I would run even faster.
So, there we are. Another satisfactory week's training in the bank, which I will consolidate next week with a moderate length run on Monday. Only 12 weeks to go.... it doesn't seem long enough!
This week I have really appreciated the different running communities to which I belong. One of these is online, and there are only a handful of the people there who I have met in the flesh (at parkrun). Fetcheveryone.com is a website which allows training to be recorded and analysed to death, information to be shared and discussions had with fellow runners. It is one of my main sources of information, and also encouragement. This blog is weekly (or thereabouts) - on fetcheveryone, I blog about every single run. The comments from other runners are supportive, helpful and encouraging. And no matter what your running problem or challenge, there is always someone who knows something about it and will help you.
The other community is parkrun - where no-one is too old, too fat or too slow. All runners, whatever their ability, are welcome, and will be told "well done" and clapped to the finish. I have missed the last two parkruns, and for the previous two, we could not have the usual post-run coffee, because the sports centre was undergoing work. And I realised this morning that one of the things I was really looking forward to was the camaraderie with other runners. I know some better than others, of course - but it is lovely to talk to people who share my passion. I had a great conversation today with two other women about Christmas presents. I told them about a pair of Merino wool running socks I had been given, which are brilliant - and one of them commented, "It's only runners who are excited about getting socks for Christmas". How true - as long as they are special running socks.
Also on offer today was a free post-run massage. I told the guy that I had strained my calf 4 weeks ago, and afterwards he was able to pinpoint exactly where the injury was, because he could feel the area of tightness. He said it is still slightly swollen, which was a bit of a surprise to me, because it has not bothered me at all this week. I suppose that is a reminder not to get carried away - to stick with walking breaks on my long runs, and keep the pace easy.
Also this week I have been exploring the facilities of my new running watch, which was my special 50th birthday present from my Mum and sisters. It has lots of extra features, including the ability to estimate VO2 Max from what your heart rate does as you run, and convert that into predicted race performances. After having seen me run a few times, it has decided my VO2 Max is 34 ml/min/kg, which is above average for a woman of my age, and predicts a 5K race time of exactly 30 minutes, and a 4:45 marathon.
Now, don't get too excited - those are estimates of my best possible performance assuming adequate training and all-out effort. I don't expect to be doing those times any time soon, in fact with a weakness in my calf to protect I am more determined than ever to keep my marathon goal as simply finishing it. But it's nice to know the potential is there for the future. And since VO2 Max is related to body weight, if I could get rid of some Christmas bulge, I would run even faster.
So, there we are. Another satisfactory week's training in the bank, which I will consolidate next week with a moderate length run on Monday. Only 12 weeks to go.... it doesn't seem long enough!
Sunday 12 January 2014
Gearing Up and Counting Down
A thoroughly satisfactory week of getting back into a proper training routine - 4 runs, ranging from 3.5 to 8.7 miles, and a total for the week of 23 miles. These were all run-walk-run, although towards the end of each run I increased the proportion of running. I am very happy to report that I have had not so much as a murmur of protest from my calf. The fundraising total stands at £1,345.
With the festivities out of the way, it is time to start Gearing Up on fundraising. There are a number of things already in the pipeline: one of my churches is holding a coffee morning towards my efforts, the day before the marathon; another is hosting a lunch and talk a couple of weeks after the event, with money raised through ticket sales; someone from my third main church has asked me today to give them some information, so they can start getting sponsorship; a friend is holding an Open House in February, with half the proceeds going to Cancer Research; and in the next week or two I hope to have some exciting news about sponsorship coming from a commercial source. In addition, I will be printing our sponsor forms and distributing them around the Mansfield Circuit - although, if people are able and willing to do so, I prefer them to give through either JustGiving or by text, as it goes direct and saves me a bit of admin collecting the money in.
With all this going on, and the response to my relatively low key efforts so far, I have every confidence of not only reaching but exceeding my target of raising £2,500 for Cancer Research - hopefully by a long way.
With the realisation that the marathon is 13 weeks today (Eek!), it is time to start Counting Down the long runs which stand between me and the start line. I talked last week about Jeff Galloway's Run-Walk-Run method. I am now following the broad principles of his marathon training programme for first-time runners aiming to finish, although I have adapted it somewhat. It is based on four runs per week, with a true long run only every other week. He specifies the long run in terms of distance, and the other runs in terms of time.
I have always been a bit ambivalent about how to assess runs, particularly long ones. On the one hand, it is good to have the assurance of having covered a certain distance; on the other hand, the 13 miles I did in December, which were hilly and included a lot of uneven terrain, are a much more demanding proposition than the first half of the London Marathon course - on tarmac, and almost entirely flat.
The solution I have hit on is to specify both a time and a distance for my long runs, and count the run as achieved if I meet either the time or the distance targets. In between the long runs I will do 3 other runs each week, one of which will be at a faster pace (probably the parkrun). In addition, I'll be keeping up with my strength and core work a couple of times a week. So, I am counting down the 13 weeks to the marathon in 13 long runs:
13th Jan - 3:00 or 13
20th Jan - 2:00 or 9
27th Jan - 3:15 or 14
3rd Feb - 2:00 or 9
10th Feb - 3:45 or 16
17th Feb - 2:00 or 9
24th Feb - 4:00 or 18
3rd Mar - 2:00 or 9
10th Mar - 4:30 or 20
17th Mar - 2:00 or 9
24th Mar - 4:30 or 20
31st Mar - 2:15 or 10
7th April - 1:30 or 7
As always, this plan needs to be flexible as things may arise which will make it difficult, if not impossible, to stick to it 100%. Not least we could have snow and sub-zero temperatures, as we have for the past few winters. But at the moment, that's the plan. I shall be setting off early tomorrow morning to get my 3-hour run in, as I am giving blood just before lunch time - I'll be wearing my CamelBak hydration pack so that I can drink all through the run, and also keeping fuelled up all the way. I hope to report next week that the first of my 13 long runs has been ticked off.
Thank you again for all your support and encouragement - this is all getting rather real!
With the festivities out of the way, it is time to start Gearing Up on fundraising. There are a number of things already in the pipeline: one of my churches is holding a coffee morning towards my efforts, the day before the marathon; another is hosting a lunch and talk a couple of weeks after the event, with money raised through ticket sales; someone from my third main church has asked me today to give them some information, so they can start getting sponsorship; a friend is holding an Open House in February, with half the proceeds going to Cancer Research; and in the next week or two I hope to have some exciting news about sponsorship coming from a commercial source. In addition, I will be printing our sponsor forms and distributing them around the Mansfield Circuit - although, if people are able and willing to do so, I prefer them to give through either JustGiving or by text, as it goes direct and saves me a bit of admin collecting the money in.
With all this going on, and the response to my relatively low key efforts so far, I have every confidence of not only reaching but exceeding my target of raising £2,500 for Cancer Research - hopefully by a long way.
With the realisation that the marathon is 13 weeks today (Eek!), it is time to start Counting Down the long runs which stand between me and the start line. I talked last week about Jeff Galloway's Run-Walk-Run method. I am now following the broad principles of his marathon training programme for first-time runners aiming to finish, although I have adapted it somewhat. It is based on four runs per week, with a true long run only every other week. He specifies the long run in terms of distance, and the other runs in terms of time.
I have always been a bit ambivalent about how to assess runs, particularly long ones. On the one hand, it is good to have the assurance of having covered a certain distance; on the other hand, the 13 miles I did in December, which were hilly and included a lot of uneven terrain, are a much more demanding proposition than the first half of the London Marathon course - on tarmac, and almost entirely flat.
The solution I have hit on is to specify both a time and a distance for my long runs, and count the run as achieved if I meet either the time or the distance targets. In between the long runs I will do 3 other runs each week, one of which will be at a faster pace (probably the parkrun). In addition, I'll be keeping up with my strength and core work a couple of times a week. So, I am counting down the 13 weeks to the marathon in 13 long runs:
13th Jan - 3:00 or 13
20th Jan - 2:00 or 9
27th Jan - 3:15 or 14
3rd Feb - 2:00 or 9
10th Feb - 3:45 or 16
17th Feb - 2:00 or 9
24th Feb - 4:00 or 18
3rd Mar - 2:00 or 9
10th Mar - 4:30 or 20
17th Mar - 2:00 or 9
24th Mar - 4:30 or 20
31st Mar - 2:15 or 10
7th April - 1:30 or 7
As always, this plan needs to be flexible as things may arise which will make it difficult, if not impossible, to stick to it 100%. Not least we could have snow and sub-zero temperatures, as we have for the past few winters. But at the moment, that's the plan. I shall be setting off early tomorrow morning to get my 3-hour run in, as I am giving blood just before lunch time - I'll be wearing my CamelBak hydration pack so that I can drink all through the run, and also keeping fuelled up all the way. I hope to report next week that the first of my 13 long runs has been ticked off.
Thank you again for all your support and encouragement - this is all getting rather real!
Saturday 4 January 2014
New Year, New Start
Happy New Year!! As hoped, my first blog of 2014 brings better news, and a better frame of mind. After running zero miles while resting my calf during Christmas week, I have managed 11 miles of run-walk-running this week. Fundraising has had a little boost, as well, as several people used my birthday as an excuse to make a donation to my marathon fund - Thank you! The total now stands at £1,313 - over half way to my target.
Now, let me update you with what I have learned about calf strains over the past couple of weeks. A calf strain, like a pulled muscle anywhere in the body, is actually a tear in some of the fibres of the muscle. The severity depends on the number of fibres torn, ranging from a mild grade 1, when only a few fibres are torn, to a grade 3, which is a complete rupture of the muscle, requiring surgery to fix it.
The good news is that my strain was very much at the lower end of grade 1. After a few days' rest, I was comfortable enough to join in a 3 mile walk on Christmas Day, and to do 4 miles on Boxing Day. After a week, I was ready cautiously to try a little bit of jogging, first on the treadmill in the gym, then out of doors, interspersed with walking. That all went well, and so I planned a more extensive walk/run for New Year's Day. More about walk/running in a moment, but first....
The bad news about the calf is that this type of injury usually happens when the muscle is overextended. In runners, that's usually because you have been running extra hard, have not warmed up properly, or both. But neither of those were the case two weeks ago... I was running very gently, and it was well on in the run when the pain appeared, so I was fully warmed up. The other way that calf muscles get strained is when the muscle is fatigued late on in a long run (not the case), or, when the overall training load has simply been too much. I suppose we can't be absolutely sure, but that does look like the most likely candidate in my case.
I had a little rant and a moan on a runners' discussion forum, complaining that I couldn't understand why I was injured, because I hadn't DONE anything. Someone pointed out to me that I HAD done something - I had doubled my average mileage in about 3 months. And maybe the body is complaining about that. I could try ignoring the warning, and go back to my original training schedule, hoping that I was just unlucky..... but that presents the risk, if I'm wrong, of a more serious strain, and a longer enforced rest.
So that leaves me with a dilemma - because 14 weeks tomorrow, I have a marathon to run, and a lot of generous people supporting and encouraging me. So, I need to do enough training to get me to the finish line, while staying well enough to get to the start line. The answer, I think, lies in run-walk-run.
Mixing running with walking is hardly a revolutionary concept. It's what virtually every novice runner does - certainly those who start in mature years, anyway. It's what ultra-distance runners - those hardy souls who tackle challenges longer than the marathon - do as a matter of course. It's what I did on most of my runs for the first six weeks, and it's what I was still doing on my long runs. But most novice runners - me included - aspire to run continuously. The first time I got round parkrun without stopping to walk was a great occasion. I have done runs of up to 9 miles without stopping to walk, except to cross the road without getting run over or hop over the odd stile.
However, there is a school of thought that most runners would benefit from walking much sooner, and more frequently. It reduces fatigue, makes it possible to cover longer distances, and - importantly for me - greatly decreases the risk of injury. According to one if its main supporters, a former Olympic athlete called Jeff Galloway, it enables even sub-3-hour marathon runners to record a faster time than with continuous running.
He recommends different ratios of running to walking depending on your overall pace. The fastest runners would walk for only 30 seconds of each mile, the slowest ones will alternate 30 seconds of running with 30 seconds of walking. What he insists on, though, is that you take the walk breaks right from the very start, and keep on taking them until at least 2/3 of the distance you intend to run. On shorter runs - such as my parkruns, or midweek 5-6 milers, once my calf is back to full strength - the walk breaks are optional. But he recommends I use them for all my long runs, and on marathon day itself.
At the moment, there is no question - I need to use walk breaks to avoid setting back the recovery of my calf. I got no pain from it during an hour of run-walk-run on Wednesday, or 45 minutes this morning, when I increased the run segments from 1 minute to 2 and then 3, later in the run. But I was aware of some mild stiffness later on, which was not matched on the other side.
I learned a couple of things this week. I had resigned myself to not running at all for 2 weeks - my first attempt would have been this coming Monday. When it looked as though it was reasonable to try it sooner (as long as I did plenty of walking), I was crazily, exuberantly, childishly happy. Several people have asked me if I will carry on running after the marathon - and the answer is Yes!! It makes me happy. I probably won't put in as much mileage as I need to do for the next 14 weeks (14 weeks !!!), but I will run.
So, I'm looking forward to getting out on the lanes and trails on Monday.... I'll try 2 hours, and if that goes well, I'll try 3 hours the following Monday. Then I'll be back to where I was before the calf injury, and ready to build again. My overall pace has had to slow down - but that's OK. It's what I need to do to keep running - and a slow run is better than no run at all.
So - thank you for all your support and encouragement. You are an extra reason why failure is not an option - by hook or by crook, I am getting round that marathon, under my own steam.
Now, let me update you with what I have learned about calf strains over the past couple of weeks. A calf strain, like a pulled muscle anywhere in the body, is actually a tear in some of the fibres of the muscle. The severity depends on the number of fibres torn, ranging from a mild grade 1, when only a few fibres are torn, to a grade 3, which is a complete rupture of the muscle, requiring surgery to fix it.
The good news is that my strain was very much at the lower end of grade 1. After a few days' rest, I was comfortable enough to join in a 3 mile walk on Christmas Day, and to do 4 miles on Boxing Day. After a week, I was ready cautiously to try a little bit of jogging, first on the treadmill in the gym, then out of doors, interspersed with walking. That all went well, and so I planned a more extensive walk/run for New Year's Day. More about walk/running in a moment, but first....
The bad news about the calf is that this type of injury usually happens when the muscle is overextended. In runners, that's usually because you have been running extra hard, have not warmed up properly, or both. But neither of those were the case two weeks ago... I was running very gently, and it was well on in the run when the pain appeared, so I was fully warmed up. The other way that calf muscles get strained is when the muscle is fatigued late on in a long run (not the case), or, when the overall training load has simply been too much. I suppose we can't be absolutely sure, but that does look like the most likely candidate in my case.
I had a little rant and a moan on a runners' discussion forum, complaining that I couldn't understand why I was injured, because I hadn't DONE anything. Someone pointed out to me that I HAD done something - I had doubled my average mileage in about 3 months. And maybe the body is complaining about that. I could try ignoring the warning, and go back to my original training schedule, hoping that I was just unlucky..... but that presents the risk, if I'm wrong, of a more serious strain, and a longer enforced rest.
So that leaves me with a dilemma - because 14 weeks tomorrow, I have a marathon to run, and a lot of generous people supporting and encouraging me. So, I need to do enough training to get me to the finish line, while staying well enough to get to the start line. The answer, I think, lies in run-walk-run.
Mixing running with walking is hardly a revolutionary concept. It's what virtually every novice runner does - certainly those who start in mature years, anyway. It's what ultra-distance runners - those hardy souls who tackle challenges longer than the marathon - do as a matter of course. It's what I did on most of my runs for the first six weeks, and it's what I was still doing on my long runs. But most novice runners - me included - aspire to run continuously. The first time I got round parkrun without stopping to walk was a great occasion. I have done runs of up to 9 miles without stopping to walk, except to cross the road without getting run over or hop over the odd stile.
However, there is a school of thought that most runners would benefit from walking much sooner, and more frequently. It reduces fatigue, makes it possible to cover longer distances, and - importantly for me - greatly decreases the risk of injury. According to one if its main supporters, a former Olympic athlete called Jeff Galloway, it enables even sub-3-hour marathon runners to record a faster time than with continuous running.
He recommends different ratios of running to walking depending on your overall pace. The fastest runners would walk for only 30 seconds of each mile, the slowest ones will alternate 30 seconds of running with 30 seconds of walking. What he insists on, though, is that you take the walk breaks right from the very start, and keep on taking them until at least 2/3 of the distance you intend to run. On shorter runs - such as my parkruns, or midweek 5-6 milers, once my calf is back to full strength - the walk breaks are optional. But he recommends I use them for all my long runs, and on marathon day itself.
At the moment, there is no question - I need to use walk breaks to avoid setting back the recovery of my calf. I got no pain from it during an hour of run-walk-run on Wednesday, or 45 minutes this morning, when I increased the run segments from 1 minute to 2 and then 3, later in the run. But I was aware of some mild stiffness later on, which was not matched on the other side.
I learned a couple of things this week. I had resigned myself to not running at all for 2 weeks - my first attempt would have been this coming Monday. When it looked as though it was reasonable to try it sooner (as long as I did plenty of walking), I was crazily, exuberantly, childishly happy. Several people have asked me if I will carry on running after the marathon - and the answer is Yes!! It makes me happy. I probably won't put in as much mileage as I need to do for the next 14 weeks (14 weeks !!!), but I will run.
So, I'm looking forward to getting out on the lanes and trails on Monday.... I'll try 2 hours, and if that goes well, I'll try 3 hours the following Monday. Then I'll be back to where I was before the calf injury, and ready to build again. My overall pace has had to slow down - but that's OK. It's what I need to do to keep running - and a slow run is better than no run at all.
So - thank you for all your support and encouragement. You are an extra reason why failure is not an option - by hook or by crook, I am getting round that marathon, under my own steam.
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