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Hard Training - Dawn (Hilly)
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Unfortunately, I can't make this one but at least I can say I met you before you were famous ;-)
Supporting you all the way.
Scoobs
Not sure of pace for tonight, so I'm just going to see how it goes. Had over an hour massage (self massage with scholl massager) on injured leg last night and it's feeling quite loose today. I just hope I don't come last!
Mike
Lurking with great interest.
Just listen to the advice given :-)
Train & race well
Tim
Back in one piece from Yeovil 5k. A shame I couldn't go flat out as conditions (apart from being a bit humid) were very good.
This is how it went. I did a 20 mins easy jog, some strides and light stretch before the start. Wore a support bandage on leg and have to say wasn't sure at this stage whether to go ahead as I could feel some discomfort.
Stared further back than normal and took the first km easy in 4.58, everyone passed me, but his dog, so speeded up a bit doing the 2nd km in 4.17, feeling very comfortable and although a dull ache in leg no sharp pains. Decided to push on doing the next 2 kms in 4.07 each, still feeling good and not wanting to be too far back in the pack I decided to race the last km passing 2 women who would normally be behind me anyhow in 3.58. Finish in 21.27. Not a fast time, but goal of getting round and testing leg complete.
Was in quite a bit of discomfort afterwards, but within an hour this had eased off and this morning it feels better than yesterday.
Altering my original plan tonight I was thinking of doing 8 miles with most of it on flat park ground and 10 miles on my bike. What do you think Mike?
Best of luck with your training.
I think you need to keep the pace down on your runs at the moment until you gradually build up the hamstring. Give it a couple of days to settle down - 8 miles easy sounds like it will be OK and no problem with the bike ride, although the hamsting problem maybe a balance problem between hams and quads - cycling builds the quads - so keep keep to spinning and don't push big gears.
After a couple of days do a long warm up, then a series of shuttle runs over 100m or so (only 6 to 8 of them), starting with a few heel kicks (kick your heel into your bum), then build up to a sprint but below your top speed. Do this several times a week for a couple of weeks. Once you feel you can sprint without the hamstring getting tight it is time to start pushing the training again. In the gym it may be worth working on the leg curle machine to build strength as well.
I'll make use of the hamstring advice MG2. I'm avoiding hills/speedwork but have continued to stretch.
Will run at a very easy pace on soft surface tonight and will still follow your advice on spinning rather than using big gears as I don't want thunder thighs!:o)
Ivor-I'm always quite hard on myself, but a min is a lot in 5k!:o)
DavidB, I understand easy, it's rest that I get confused with:o)
Rest. Now I have trouble with that word as well. Well, not so much the word as the concept...
Sorry Hilly, I think you did say calf, but my brain stored it as hamstring. Same advice though if it is a soft tissue injury. Although the on/off nature of it sounds a bit like a referred back pain to me so you may want to visit an osteopath to check your back/pelvis alignment - I'm not a physio but injuries seem to follow a pattern and it is worth checking all possibilities - I suffered with sciatica which was diagnosed as soft tissue injury at first but it used to move around and turned out to be a tilted pelvis.
Cycling builds the calfs as well and can be part of the re-hab. but again keep in easy gears at first. On the shuttle runs practice doing fast feet - that is like running on the spot with your feet only leaving the ground a few inches, but it has to be light pitter patter and very rapid.
Don't worry about developing big thighs, it is unlikely unless you convert just to cycling as distance running tends to keep the muscle fibres thin.
I, like you know have trouble with my back [being a bricklayer doesn't help] but since I've started sitting at my PC, sat on a balance ball it seams much better.
Ached a bit until I got used to it but has been fine recently. Still early day's but I'm sure my lower is getting stronger just sitting down :-)
Mike-I do have a long term back problem-years of wear and tear an extra bit on the bottom of my spine I was born with and a leg length discrepancy (sounds like I'm about to fall apart!:o) I've seen all sorts of people about it, but not an Osteopath though, so it might be worth me going down that road. I was due to start a course to strengthen my core muscles but it was cancelled. I must find another I think.
Tim, I'll try your suggestion of sitting at computer on my balance ball, as long as I can reach the keyboard!
Training tonight changed again due to being short of time. I did 12 miles on the bike, then a visitor turned up as I was about to run, I didn't like to say I was busy. So didn't manage to get out for run, but went on the treadmill and did 5 miles at 70% WHR-felt very slow, but my leg was grateful for the easy pace!
I'm hoping the miles I do on the bike is going to help me keep my aerobic base as my mileage has really reduced in the last 4 weeks. This worries me going into a marathon programme. I've not started marathon training with an injury and substituting training on a bike before. But then I've only ever followed 12-14 weeks of a schedule not 18.
Mike what are the benefits of training with a heart rate monitor and is it worth using one if living in a hilly area?
Hilly, if you can get past the first 2 weeks or so on your 'high intensity' come back, you'll probably be ok, (but of course you have access to much better advice :-) .
Mike tomorrow I've got 10 miles easy on my plan-yes or no?
All the best
You will keep just as fit on the bike, but you do need to do so much more time on the bike for the same training effect since there are times when you free wheel etc, when running you're making an effort all the time or you're standing still!
I personally don't use a HRM much - they weren't invented in the 70's! But they are a good idea for people who do not have a good innate sense of effort/pace judgement. The best use I think is in making sure easy & steady are just that - most motivated athletes don't have a problem pushing the hard stuff - the problem is they push the easy stuff as well. I have been on the track doing 400's with people who set their HRM, coming into the home straight the alarms on their wrists are all going off - but will they slow down, no chance.