7 week marathon programme: Week 1

Good to be back in running gear!

So week 1 is complete. Three, four mile lunchtime runs and a weekend 'long run' of eight miles completed.

When I tweeted and posted my training programme last week, I was surprised by the positive comments by everyone. I thought I was being a little crazy and people would be advising me of looniness. A lot of people had attempted marathons on little training and I felt a lot more with my decision to continue my race training.

Kevin Betts, aka @52marathonman on twitter; a man who run a marathon every week for a year; made the observation that I had lots of weekly 4 mile runs and questioned what these were for. With such a short programme the main objective is to concentrate on the weekend long run.

My 4 mile runs every other day in the week were mainly to keep the body ticking over, get some extra miles in, time on my feet and not too much strain on my recovering ankle.
 

Natural Fuel

Kevin suggested that I should use these to stress the legs, so to turn these into tempo or hill runs. Wise words from an experienced runner.

Last Sunday I finally came out the comfort zone and started to up the miles. I went for a 8 mile loop that consisted predominately Tarmac with a couple of  miles of canal path. I prefer trail running but didn't want to risk turning my ankle on tree routes etc that you find on the trails, also my marathon will be on the road.

 

I also added some hills in the run to start to work my body a little harder. The only worry I had was the Tarmac on my ankle. The run went well and I was surprised how comfortable I felt despite the hills. As I'm coming into this marathon on zero fitness, I'm not worrying about running the race particularly fast. I ran London last year at 9 min/mile pace, I would be more than happy to run Loch Ness at 10 min pace, so I was pleased to run these 8 miles comfortably at 8:40 min/mile pace.

I did stop for about 30 seconds to enjoy some natural fuelling and enjoy the blackberries in abundance on the canal path.

The ankles holding up so far, a little achy after the Tarmac but ready to enjoy week 2 :-)

Mission Impossible - 7 week marathon training

In my last post I made the comment that the body is a wonderful thing when it comes to repairing itself. I was talking about my ankle injury and how after 5 months I’m now going against all advice and starting to run again.

Well call me crazy but I’m now going totally against the running law book. I’m going to still attempt to run my marathon. That’s the marathon in….er….7 weeks’ time!!! I hope the body is truly a wonderful thing

My ankles not 100% but strong enough to run on, and I only have 7 weeks to train. Totally crazy I know, but that’s what I’m doing and I’m excited about taking this on. They say us runners are all crazy after all!

I managed to find some 8 week training plans online which I've looked at to get an idea of what I need to achieve and come up with my own program (see below)

The emphasis for these short program is all concentrated on the long run at the weekend and then ticking over through the week.

Now I’m not totally crazy and I know that I won’t be breaking my PB of 3:58. In fact I would be more than happy to come in under 5 hours.

The Loch Ness Marathon was going to be my ‘A’ list race this year, but my ankle injury soon changed the perspective of this race.

I’m now going into totally relaxed and going there to enjoy the experience and a country I've not been to before.

The 20 mile long run that I’ve got planned will probably end up more of a run/walk exercise, but over the next 7 weeks I’m looking forward to seeing just how wonderful the human body is and what I can personally achieve.

Official Comeback!

Parkrun 10/08/13 - COMEBACK!

A short post to celebrate my comeback run.

5 months to the day and I've run 3 miles at my local Parkrun, pain free? Not exactly, my ankle felt a little tender at the start of the run but come the last mile I was running pain free.

This has by far been the worst sort of injury I've had to date. I've had Achilles trouble a few years ago. But everyone knows their own body. I could easily spend another 8 weeks making sure the ankle is fully recovered but I'm a strong believer that the body will adapt and strengthen itself within reason.

That's what I did with my Achilles injury there was only so much nursing I could do and there came a point where I just ran through it; never been a problem since. I feel I'm at the stage with this injury. My bodies had 5 months away from running (apart from the odd failed comeback run) its nearly there, but the ankle is now strong enough to slowly return to running and for my body to adapt to that.

The human body is a wonderful thing and will always try to heal itself. I've been to one Physio session, next one due in a couple of weeks, and I've been told not to run till i see the consultant in October....but the rule book is going out the window!

I need to get my body back used to doing what I want it to do, and that's not standing on a wobble board.

Immediate plan of action? 3 miles every other day for the next couple of weeks and see where we go from there. 

Sometimes the best advice comes from listening from inside yourself.

High ankle sprain injury

So I finally know the extent of my injury, which is good but makes for a horror read. 

After finally getting to see the foot specialist at the hospital a few weeks back the diagnosis was this:

• Rupture of the Anterior Talofibular ligament (ligament runs from talus, ankle bone, to fibular, outside bone in the lower leg)
• Damage to Calcaneofibular ligament (ligament that runs from the heel bone to the outside bone in your lower leg)
• Also damage to Deltoid ligament - name for 3 ligaments on the medial side of your ankle - Anterior Tibiotalar lig, Tibiocalcaneal lig, Posterior Tibiotalar lig and Tibionavicular ligament.
• Also damage to Spring Ligament - another name for the Calcaneonavicular lig - it is found on the underside of the foot between the heel bone and another bone called the Navicular.

(Thank you Osteopath Helen at Finefettle for giving the explanations on the above).

Image from eorthopod website

As well as learning the full damage of my injury, I was also told not to run till my next consultants meeting which is early October, this will mean I will have been away from running for a full 6 months!

No more running means no more marathon. My 3rd marathon in Loch Ness, Scotland, due to take place at the end of September and one I had been really looking forward to, is not going to happen. I'd booked the flight and everything so a real disappointment. I may still go and support my friend running.

The last two weeks I have spent in Spain in a small town called Castalla...a town surrounded by mountains, it would have been perfect for my marathon training but alas, it was not to be.

Castalla, Spain...lamdscape made for running.

I returned home this week and today had my first Physio appointment at the hospital.

The good news is that I'm healing nicely and I think the Physio was surprised I was not feeling more pain as he twisted away at my ankle.

I was given a few exercises (lunges, heel raises and some theraband workouts) to see me through the next few weeks until I go back for some more intensive work on the ankle.

I made a short Instagram video of the theraband exercises here:http://instagram.com/p/chJDxtQYf_/

It would appear the physio chose the right career in physiotherapy rather than art!

It's been tough getting through the months but there definitely seems to be some light at the end of the tunnel and the ankle feels like its getting stronger. I've missed the whole of spring and summer so looks like I'll be back training in the dark and cold....but I can't wait!

AfterShokz Sports M2 open ear sport headphones

As my injury hell continues, it's been a great chance to catch up on product reviews on the blog.

Today's review is for the AfterShokz Sportz M2 open ear sport headphones.

                     

Where these headphones differ to what we are all used to, is that the ear piece sits in front of the ear rather than in the ear. The benefit here is that as well as listening to your music while exercising you can also hear everything going on around you also, oncoming traffic etc. So can everyone on my commute to work on the canal path, GO AND BUY THESE NOW!!! It's so frustrating trying to pass people on the narrow path whether I'm cycling or running and they are plugged into their own little world without a care or thought to anyone around them!!!.....Sorry, moan over back to the review!

So how does this all work I hear you ask? Well the headphones use bone conduction technology. The sound transfers to the inner ear via through the cheekbone rather than through the ear. Clever stuff!

Does it work? Yep, perfectly. The sound is good enough; ok its not at the very top end of sound quality, but plenty good enough while exercising and at the same time you are aware of everything going on around you.

As well as lightweight, most importantly they are sweat and water resistant, and feature an on/off switch, volume control, an in-line mic, a micro USB charging port (yes they need to be charged once in a while, the only downside) and a 3.5mm gold plated standard connector that fits most smart phones and tablets. It also comes with a water repellent storage box and a lifetime warranty.

The head-strap sits around and behind the head which is comfortable and although I shouldn't of with my injured ankle; when I did sneak out for a short run to try the headphones they stayed in place nicely.

£69.95 seems to be the RRP on most sites, and I would recommend to anyone who exercises outdoors. I wouldn't recommend for using at home, as they do bleed quite a lot of sound, so a little annoying for anyone sitting near you.

Scoshe Rhythm

A new bit of kit to review: The Scosche Rhythm, a pulse monitor and smartphone or tablet app.

I've tried this out on a run and on the bike, but can be used in the gym or at home on the exercise bike or treadmill and I must say it's a good piece of kit.

The pulse monitor needs to be purchased separately (£99/$99 RRP) but the app can be downloaded for free for the Apple or Android smartphones.

I have an Android phone and was surprised by a lot of negative reviews when I went to download the application. I think a lot of the problem is down to the individuals phone rather than the software. Mine is not the latest of phones (Samsung Galaxy W) but worked fine.

Once the pulse monitor is turned on, your device needs to be paired with the monitor via Bluetooth, this was quick and easy.

The application itself is much like most fitness apps where you log calories burned, distance, speed and pace; but here you obviously get your heart rate in realtime. The screen is clear and can be customised to suit the individual.

You get to have your own personalised home page on the website where you can review your workout or review through the app on your device.

I'm not really a listen to music while I work out kind of person, but you can control your music wirelessly and control from the monitor.

The monitor is strapped to your lower inner arm, a position I thought could be uncomfortable while working out but once I was exercising, soon forgot it was there. 

I would definitely recommend, especially if you like to train with your heart rate zones. 

http://www.scosche.com/rhythm

Kalenji Kiprun LD

 

Being injured wasn't going to stop me taking my new trainers that I had received to review, out for a spin last Saturday.

 

A beautiful morning so I took myself down to my local parkrun to try out the Kalenji Kiprun LD pronation trainer.

 

Weighing in at 345g the trainer feels nice and lightweight and to look at appears to be a nice structured shoe. The Kiprun comes in 3 different models. The SD (short distance) MD (mid distance) and the LD (long distance).

 

Despite not being able to run far at present I chose the LD pronation model as once the ankle injury is resolved I will be ramping back up the distance and training for marathons again. also like many runners I overpronate and have flat arches, so the pronation model was good for me.

The following paragraphs best describe each model:

 The Kiprun SD, designed for races of around 10km, is a lightweight, neutral shoe which is ideal for fast training and interval sessions as well as shorter races. There is a specific EVA component in the midsole which provides a the essential boost for fast running, while the Kiprun’s proprietary CS® technology in the heel, creates long-lasting shock absorption. 

The Kiprun MD has been developed for half marathons, with a focus on cushioning. There are three layers of EVA, with varying densities to provide the optimum cushioning performance and forefoot cushioning provided by an insert which distributes impact reducing pressure on the first metatarsus. The shoe is also available in a neutral and pronation model for both men and women.

 The Kiprun LD has been developed for training for and racing in marathons and provides the most cushioning of all the Kiprun shoes. The heel of the shoe is made up of a series of decoupled pads which individually deform on impact to give the optimum shock absorption on long runs. With the addition of a TPU Pebax plate, which is a high-performance plastic insert delivering energy, flexibility, durability and comfort, this shoe is ideal for those looking to take their running as far as they can.

My parkrun covers a bit of all terrains (fields, towpath and gravel paths) so it was a good run out to put the trainer through it's paces. Clearly this is a road running shoe and the harder smoother surfaces were where they felt at their best.

Retailing at £74.99 this is a reasonable price compared to the bigger well known branded models. I've been through a lot of different trainers and I must say that these compared favourably against more expensive trainers.

The run was comfortable (despite my nagging ankle) and my feet felt secure and supported.

Appearance wise the trainer looks a little 'plasticky' with a lot of detailing on the shoe but no reflective elements which would have been nice but on the plus side good ventilation in the roomy forefoot of the trainer.

 

Overall this is a great trainer that would quite happily perform the miles for marathon training and I would not hesitate to use them. If you can get over any trainer snobbery you might have and don't mind turning up to the start line in a Micra rather than a Mercedes you may just be pleasantly surprised with the journey, after all it's mostly down to whose in the shoe and not the shoe itself isn't it?

Cushioning - 8 out of 10, Plenty of support in the heel and mid foot areas
Comfort - 8 out of 10, A comfortable ride
Flexibility - 7 out of 10, A little rigid
Responsiveness - 7 out of 10, Not bad response from this budget trainer 

Overall 30 out of 40