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ASICS Super Six: Peter (Sub-3:00)
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Hi Pete - sounds like a great session you did tonight, and as you said running with a group of like minded (and better) runners always helps to bring you along and push yourself a bit more. Sounds liek a great Club in terms of ability.
Good luck on Sunday at Watford.
Good luck in Watford on Sunday Peter, Watford's a really good race, challenging but a great scenic route. Be interested to see what you run in this.
Good luck mate.
After recent postive sessions today wasnt one to add to that list
. Went out and felt the calf from the off but pushed on to see how it went. It started to become less noticeable after a few miles but then just ran out of energy like a few weeks ago. Think it was again because i dindnt eat as structured as i usually do during the day and i know from experience that if my diet is messed up my runs really suffer. Also my gps wouldnt connect, one of those days i think......!
Anyways after all that i put i about 7 miles at probably something like 8-8:30 min pace but my calf isnt any better and still pretty sore. Just had a good stretch and hopeing it eases over the next few days but i'll prob rest it up tommorow and then hopefully an easy 5 on fri before sunday. Fingers crossed!
I think yesterday's session on top of Sunday may have been a little too much at this stage but yes take tomorrow off - stretch and ice the calf and possibly think about getting treatment. Good luck with it.
re the insoles, clearly they work for some but personally I have survived 40 years of running without too many problems, just getting adjustments to body when needed by osteo or chiro. However, I can see podiatrists view that an insert or orthotic can be a more permanent correction than a realignment by treatment , which can then go back to as before at a later date.
I do know lots of instances where an orthotic clears one problem and causes another.
Pete - clearly a day for problems with the satellites, I did almost 0.4 miles before my Garmin locked on!
I had a good going over from the physio today to get my sacroiliac joint moving and was wondering whether the straightening up due to that would make the heel insert redundant
Nice one Clifton - adding an insole at this point of training.
Did Peter's legs suddenly become different lengths?
Hope the calf is alright.
Pete - Did you get any instructions on breaking in the insole? I wear orthotics and when I first got them I got pretty strict instructions on how to break them in - I also had them adjusted countless times. I know that an insert to counteract leg length anomalies involves a lot less intervention but still wonder if gentle breaking wouldn't be appropriate.
On a related point have you improved your core strength at all? It'll help with the calf and also with adjusting to a new insert.
I'm glad that I switched last nights session and did 8 miles + a few strides. It meant that I could manage 11 today. Still shockingly unfit but heading in the right direction!
Hope the calf sorts itself out with a bit of rest in the next few days. It sounds like you have had a few decent & hard training sessions in the past few days. Hope all goes well on Sunday. Today was probably a reminder to keep yourself fuelled up properly. I swear by my afternoon soreen snack!
Pete - Took me about 3 months to break my insoles in properly a couple of years ago - including some pretty painful experiences with abrasions on the inner arches. If they're going to actually do anything they should almost be definition cause your gait to change subtly (hopefully for the better) and hence "hurt" and feel really weird initially. I have to say I wish I didn't "need" them (I wear them all the time in everyday shoes as well) but I feel very unsupported and my foot feels too mobile if I dare to try anything without them. I suppose the option of slowly trying to change the biodynamics of my gait would have been a better one but long term they seem to have really helped me.
Like Clearly and Moraghan say - I couldn't possibly have contemplated trying to break them in during a phase of hard training.
Are you massaging your calf with a tennis ball ??
Pete, I won't go into too many details because everybody is different but I had to break mine in first by wearing them during the day for an hour - gradually build this time up over a couple of weeks - then gradually incorporate them into running. I wasn't really running very much at all at the time (I couldn't without getting injured) so it was relatively easy for me to include them in my training. If at any time they became uncomfortable I had to go back to the orthotist where he adjusted them.
If you have different leg lengths then using them will probably help with longevity. In the short term though getting them right may require backing off a little on training.
All that said I know plenty of people who put inserts/orthotics/insoles into their shoes and successfully kept going with very little alteration to their training. It might as you said also be a case of having pushed things a little hard recently - that session on Tuesday was a real killer. Steve's advice seems sensible in the first instance - I'd also give consideration to removing the insert until your calf has recovered and mabe reintroduce it when you've got a period of relatively easy running (are there a couple of recovery weeks in the plan?).
Good luck!
I think orthotics are good but I see them more as a last resort and If everything was going well training wise, I would not do something that would alter the balance of my running unnaturally. I guess the argument would be that if you were inbalanced on leg lengths that you might have got injured later and maybe it was just overload of two hard sessions within 3 days.
However, I would suggest as Clearly says and remove for now and see how you get on without it and only go back to it, if you feel you need it.
How would you suggest I incorporate the advice given?
I value your opinion as it echoes the conclusions I came to many years ago when I first experienced running-related injuries following pregnancies and began to better understand the mechanics of my running.
I'm not a foot expert, and i'm sure orthotics have helped a great many runners but my experience from my 40 years of running and runners in my training group is that it is best, if possible, to get a osteo or chiro to adjust the body back to its natural position rather than run unaligned with a body in a wrong position but having something in the shoe that addresses the balance ie there you have 2 things out of synch rather than 0 and I feel 2 wrongs don't always make a right.
In many cases, I am sure that sometimes orthotics are the only way a runner can run without pain but I feel you should go along that route only if all other ways have failed and I do worry that maybe a few podiatrists may recommend orthotics not because they are the only way to correct a problem but that's how they make money.
personally i would suggest seeing an osteo or chiro first but if that doesn't work then gradually breaking the orthotics in.
I did that 15 mile around MP from the off, not progressive, in an event. But I was pretty tired the next few days! I'm going to try & see if I can hit a sub 1.25 half marathon soon, as I guess many of us on this thread will be trying to do, in order to have more confidence of reaching our sub 3 goals, so that'll be key. On that note, very best of luck to Peter in Watford.
I really agree with Steve's comment on osteo/ orthotics above. I've had both orthotics (which I broke in well) & non-orthotics and definitely prefer not having them, and focusing on strengthening exercises instead to correct things instead. I've also found some osteos are good at sorting things out eg functional leg length discrepancy (ie leg length is different due to stiffness rather than bone length) whereas others may have recommended orthotics for example, so I'd go with Steve's advice!
Good training all!
Breakfast
60g of cereal with 100ml of milk & 2 slices of bread with a thick spread of jam/honey & 200ml of fruit juice
Mid –morning/mid afternoon snack choices: 500ml of low fat milkshake & 1-2 jaffa cakes or 250ml orange juice/fruit juice & 2 slices of malt loaf or 1 cereal bar plus a banana & small pot of yoghurt or 2 medium slices of toast with thick spread of jam and 200ml of milk or a full sugar squash or 1 x toasted current bun and 500ml of isotonic sports drink or squash or bagel with honey piece of fruit and 500ml of squash or 4 – 6 jaffa cakes with cereal bar or bowl of cereal & milk.
Lunch Large baked potato with choice of filling , pot of low fat yoghurt & a large banana Mid afternoon snackChoose one from mid morning (suggest choose a different one for variety)
Evening meal: Pasta or rice aim for is about 120 dry weight of these – normally I would say choose brown/wholemeal varieties but you may find white bread, rice pasta etc feels less bulk and if you suffer stomach issues you may find lower fiber works better, add some veg (but not too much if want to keep fiber down) fillet of fish/chicken etc & 500ml of squash and follow this up with lbowl of rice pudding with tinned rice or a snack from above. Supper Cereal bar & banana.
If you don’t have time to organized this for tomorrow before lunch I would still start it when you can and even do a day but ideally the two so you can see how this works for you before 10th April.
badbark
eating three and half hours before running is fine most people eat 2-4 before and if etaing 4 hours before some have a light snack at 2 but you need to fine what works for you within this.
Other milk is absolutely fine soya is lower/absorption lower in calcium but this should not be an issue for you.
Thanks for everyones advice and good luck wishes for watford on sun. If alls ok with the leg i plan to follows steves advice and aim for around 1hr 27min as not to push to hard and get a postive experience out of it rather than wipe myself out for training the following week. In terms on the now infamous 'inosole'! it has been removered and dont plan to try the whole orthotic thing till after paris.
Thanks Ruth for all the nutritional advice i'll do my best to follow it for the next 2 days and will let you know how it goes, think i weigh about 75kg on a good day.
In terms of the lalf, i had physio today on it, who just thought it was a hard lump of muscle as opposed to a tear or anything which is good! Shes done her best to massage it out and ive been iceing it tonight again so it still a work in progress. It sorer that it has been but that im sure is because its been worked on which is never a fun experience. Anyways tommorw is a new day and dont worry MsE feel free to lurk and join in when you like
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Thanks for the advice Ruth.
Pete - Good luck with your half on Sunday.
Hi Pete
I'm aiming for sub-3 in London and will be running at Watford with similar hopes to finish in a (reasonably) comfortable 1h27m.
My training has been going well but felt some soreness in my achilles this week so have backed off and only been out once.
Will look out for you on Sunday. Hope you have a good race!