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.
Saturday 29 March 2014
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.
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