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.
Sunday, 2 March 2014
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!
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