Steady as she goes

What : Steady run
Distance : 7 miles
Time : 55.28

Another recovery build up run. Hip is still achy but its hanging in there. Today's run was planned as being 2 miles warm up 4 steady miles 1 mile warm down. It actually ended up being 1 mile warm up and 6 miles steady.

The 6 miles weren't very steady either, couldn't get my pace to settle. I was either doing 7:50ish or 7:30 and all of it felt like hard work! Looking on the bright side it is another run in the bag and I didn't collapse in a heap at the side of the road. Ah well more of the same tomorrow I expect.

Easy does it

What : First post injury run
Distance : 3.4
Time : 29:46

First run back after a week out with my hip injury.

Could feel the hip but not as in pain or discomfort, just that it wasn't quite right. I suppose this is to be expected. I was planning to run about 5 miles but had eaten the wrong stuff last night and my stomach wasn't happy about it.

I'm still pinging between Will I, Won't I? But as Laura pointed out its only my own ambitions that are putting pressure on me. I've had a couple of large donations to my fundraising so I'm more inclined to run. I'll leave speed work out for a couple of more days though, I'm just glad to be running.

No Stretching

Update from my massage today.

It seems the whole area around the top of my left hip is very tight. So I was treated to a through rub down and some ultra sound to try and free things up and help recovery on its way. Richard (the massuer and ex-runner) reckons that I've actually got an inflammation where the one of the muscles is trying to tear itself off the bone.

And the last thing you want to do in this situation is .....

Yes you've guessed it Stretch! This only aggravates the matter.

The good news is that things are feeling better after the massage and ultra sound. Running won't be an option for another couple of days. I'm however allowed to cycle and use a cross trainer. So I should be able to maintain my cardiovascular fitness. I'll get the road bike out of the garage and go for riding for a couple of hours. Just need to avoid big hills, oh beep I live in Hampshire which isn't exactly flat. Some careful route selection required....

Still sidelined

Still can't run, though I did try for a couple of miles on the treadmill (out of sheer frustration I hasten to add)

Really going through a time of uncertainty. Will I or Won't I be fit? I have been putting pressure on myself about the weekends LSR. It was planned to be 22 miles. I feel I need to do this because I gave up at 20 miles 3 weeks ago and also I need to know my hip will take it.

Thanks to the Sub 3:30 thread at RW, I'm beginning to realise that I shouldn't worry about this. One long run isn't going to make a difference. I have 2 20 milers under my belt plus 5 others that are at least 15 miles each. Bruce Tulloh has a rule of thumb for faster marathon runners, a category I hope I fall into, that says the longest 5 runs should add up to 100 miles. Well mine add up to 92.2 probably close enough.

As it happens I've had a couple of strokes of luck.

1) Managed to get an appointment to have a massage done on my hip tomorrow. If need be I could probably get some ultrasound on it as well.

2) Found a sport ice pack in the freezer compartment of the fridge at work which seems to have been there for a while. Needless to say its being put to use now!

And I've still got 24 days to go!

Enforced Rest

I was in a bad way this morning. Everytime I went to turn over in bed I woke up with the pain from my hip. Things got worse as I went down the stairs to make MrsW cup of tea and my right calf went into spasm and left that horrible is that pulled muscle or not feeling. Luckily this cleared up after a couple of hours.

With the hip problem all hope of a run today had disappeared to be replaced by the nasty feeling that my hip may not clear up sufficiently for me to run a good FLM!!


Ok time to take action!

I inquired about going to see the physio but it seems that the company health insurance scheme has changed it rules. I now need a doctors letter and a claim form before I can have treatment - so that will take a week on its own. I then roamed around the internet to see if I could work out what was wrong with my hip. It seems that I may have problems with my piriformis muscle. The sports massuer did comment that it was quite tight last week.

Alright I know what it is now how do I stretch it?

Came across Dr Backmans Website which had a couple of interesting stretches for it and a few other things as well. Went and practised them at lunchtime and the sitting stretch at my desk most of the afternoon. The good news is that the hip seems to be easing off quite quickly. I'll see how I feel in the morning but I may just be able to try a gentle recovery run tomorrow. There will however be lots of stretching to be done.

Fleet Half and weekly review

Only 4 weeks to go!!!!

Ran the Fleet Half today in a time of 1:35:35. Being brutally honest I'm disappointed in myself I should have gotten at least sub 1:35. My Garmin over measured by 0.28 mile (Thats a lot!) and I set myself too conservative a pace. In fact looking at the times (at the bottom) I must have been sleeping during miles 9, 10 and 11. By the time I realised my mistake it was too late to sort it out.

Apart from that this week has been a relatively good week. Managed to get back into the swing of things after my week away, but I'm still being troubled by my left hip, though I do think it is getting better (albeit slowly)

Stats ( Too tired to put them into table format)

Weekly Miles : 47.3
Monthly Miles : 87
Mile this year : 477
Total Training Miles : 870
Parrot Predictor : 3:12:23 (Good job this the thoeritical quickest time - because it would be an insane target for me)

Fleet Half Breakdown

Mile	Time	HR
1	6:41	166
2	6:58	168
3	7:17	169
4	7:08	170
5	6:56	170
6	7:11	171
7	7:04	172
8	7:13	171
9	7:32	171
10	7:23	173
11	7:26	172
12	7:16	174
13	6:57	179
13.38	2:27	184
Total	1:35:35	171

Keeping up

It is now becoming really hard to keep things up to date. I'm either working, running,taking the kids somewhere, or sleeping. When I set out writing this blog I tried to complete an entry for every run, well I've now done 3 runs since my last entry. I can't even remember what Wednesday's run was without looking at my log.

Today was an easy 5 mile run. I'm racing at the Fleet Half tomorrow so obviously wasn't going to wear myself out. This will be my last race before FLM (and that's only 4 weeks away!!) I've been very tired this week, things at work are getting really busy and are starting to take it out of me. A couple of late nights and early starts haven't helped either.

In fact I think I might just finish my cup of tea and head to bed.

Goodnight

Nemesis

What: Steady Run
Distance: 9 miles
Time: 1:07:36

Today was another physcological boost. I ran a route that I have always struggled with in the past. Its my longest lunchtime run and at the halfway point there is a slope that just seems to go on and on. Its not steep and its not particularly long but I've always had problems with it in the past. Maybe its because it comes after 3 miles of flat or slight downhill that I've pushed to hard on, but I always want to give up on it. "Not today Zurg" - came round the corner saw the slope and thought is that all it is and carried on my merry way up it.

Looking at the electronics after the run tell an interesting story, after the slope I couldn't get my pulse back down however my speed remained good and I didn't feel that bad during the run. Maybe my body is actually growing accustomed to long durations at race pace.

Getting back into the swing of things

Back from the States and a complete week off running. I did briefly try the hotel treadmill but it turned out to be an old knackered thing that was horrid to run on. On the plus side though I did manage to save myself £30 by buying a new pair of Wave Creations when I was out there.

It was with these on my feet that I took on the work's treadmill. This was an imporant run for me, I could feel demotivation setting in. I had put on about 5lbs in weight in less than a week and was feeling tired. I was afraid that if I didn't nail this run then the whole marathon effort would be lost.

It wasn't a great start to the session, lethargic and slow. Struggled to get through the 2 mile warm up, then came the main event 5 miles at 1/2 Marathon pace. This was harder than it should have been. Although I was running at a constant speed I was suffering badly from cardiac drift. My pulse went something like this

Mile	AVE HR
1	164
2	168
3	170
4	173
5	176

This is also a couple of beats faster than I was running 7 mi/mi before I was off.

By the time I'd thrown in a warm down mile I'd covered a total of 8 miles in 63:07. Despite that it was a bit harder than I expected I was very pleased to have down it. The only downside is that my hip is hurting again, maybe it needs another massage. Good job I've got one booked for Thursday.

Postcard from America II

Jetlag got the better of me yesterday. Finished work at about 5PM but was practically falling asleep decided that I would probably have a horrid time on the treadmill and feel even worse so I decided no running for me.

Did go for some retail therapy though. There is a large sports store very close to my hotel so went for a look. They were selling Gel Nimbus VI for $108 which works out at abou 62GBP. I was tempted but I've only had Nimbus V and there looked to be a few differences so I decided not to risk it. Then spotted the clearance rack which had all last years models including several pairs of my other shoes, Wave Creations, and was what more they were only $65, thats 35 quid!!! Alas they didn't have my size :( I found an 8 but take an 8.5. Managed to find out about local real running shop and will have a look there.

That is if the weather improves. Yesterday was a warm day, I could wander around outside in shirtsleeves. Today the temprature has dropped significantly and its snowing. Added to that its beginning to ice up as well means I won't be running outside. maybe the treadmill, if I can stay awake.....

Postcard from America I

Arrived at the hotel last night and the first thing I did was find the "Fitness Room". 2 Treadmills a stepper and a cross trainer, not bad considering. Had a quick check of the treadmill to see how fast it would go went up beyond what I would need. Considering getting changed and doing a couple of miles, but as it was 9PM local time ( or 2 AM body time) I thought that wouldn't be a good idea.

I'm pleased to report that I don't seem to have any problems from Saturday's aborted run, either mentally or physically. Leon and Pix thanks for your comments, they certainly lifted my spirits when I was a bit down. I'm in a much better frame of mind and feel that I want to go running. My hip seems to have calmed down as well, despite been sat in cattle class for 8 hours yesterday, so it definitely looks like worn shoes. Maybe I'll peruse the large sports store nearby looking for a new pair of Wave Creations while I'm here.

I gave up

That's right I was running along and I just gave up and stopped. To make it worse I had already done 20.5 miles of what was supposed to be a 22 mile run. There was nothing wrong with my running I don't think I had hit the wall I just stopped running and started walking. I did try to start running again but just couldn't get myself going again.

When I got home I was disappointed with myself, but MrsW came up with a couple of excuses to make me feel better.

I was late to bed (Been at a retirement dinner - but no alcohol for me!)
Didn't have pasta for dinner
I ran along the sea front for a couple of miles (its always windy)
Spent the last 4 miles slogging away into the wind.

Maybe these did contribute, but I'm worried that I lack the mental strength to keep going. Maybe I'll take a couple of days off and recharge my batteries and come make refreshed.

Temper Temper

What Steady run
Distance : 7.62
Time : 57:24

Something was not right about today's run. It was a chore and not fun despite being able to go quicker. I must have been in a bit of mood as I swore just because I wanted to cross the road and couldn't because there was traffic there and when 3 people walked straight in front of me without looking it wasn't a polite excuse me it was just barge straight through them. My excuse was I was actually in the last mile of my run and moving at sub 7 min/mile pace and didn't want to have to slow down. Anyway it was their fault for not looking, its not as if they could have missed me and my very bright yellow jacket.

Went for a massage this evening and got the massuer to have a look at the hip pain. It seems that one of my Quads is very tight and this may causing the discomfort. More stretching required. I'll have plenty of time for that next week been stuck in a hotel room.

Beginning to misfire?

What : 1K Reps
Time : 54:41
Distance : 11Kms

Early start in the gym but not as early as it should have been. Beat out the prescribed intervals without any real problems. However things are not looking good for the training program in general.

I've been very lucky with my training so far. I've been able to train consistently, stay injury free and enjoy the experience. That may come to a rather abrupt end.

I've still got a niggle in my left hip. I'm hoping it is the early signs of worn shoes and a new pair of shoes will put a stop to it.
Work has gone absolutely ballistic - I'm off to the States at the weekend and don't really expect to get any serious training done. I may even have to go again in the next couple of weeks. If I'm not travelling I have a major software build to get of the door between now and the marathon
Domestic pressures are starting to build up. MrsW commented that all I seem to do is come home empty my bag and start packing it again. Nothing else seems to get done. I suppose travelling out on Mothers day isn't helping either.

Perhaps like a lot of other FLM runners, I'm suffering the mid-training blues. I must look on the bright side. I've built up a good base and should be able to take the occasional knocks. Hey it wouldn't be proper training without something going wrong!