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Hard Training - Dawn (Hilly)
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Most of my big problems (eg inner knee, metacarpal stress fracture, plantar f and of course illotibial band) have been on my longer right leg
The shorter one gets off fairly scott-free most of the time - with the noteable exception of the achiles which I tore badly in my first year of running and which still humms if I dip out on stretching it
I had a horrendous wedge of an orthotic made for my left foot ~ 18 months ago - this caused other probs though (including lower back pains) so I've replaced with a sorbothane which kindof works - but by no means perfect.
Runners who've tried orthotics at my club also have v.mixed views it seems - I may have another go with a specialist though.
Enough about me though, this is your thread !
Note, if you are in Cardiff for any reason (other than the race !) there is a flashy new school of podiatry (part of University of Wales) literally next door to Les Croupiers RC (= Llandaff Rugby Club) with a number of lecturers who specialise in sports injury prevention - they are also fairly cheap, especially if you don't mind being a guinea pig !
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oft-I know what you mean about Sorbothane insoles. I wear them in all my run trainers and as I mentioned the heel raise in my left shoe. Like you although not perfect it's better than it was.
I'll be passing through Cardiff in a few weeks time, but not sure we'll have time to stop for any length of time. Thanks for that though!
5 miles done not 6.
At the start of my programme I was more concerned with being able to build any kind of mileage with my injury. While I can now run for 3+ hrs on soft surface, I have to admit to being just a tad concerned that I'm running even slower than normal and find it just as much an effort to do this. Suffering with hay fever at this time of year doesn't help either!
I'm quite content to keep plodding away for the next 3 weeks and do hope to see the pace start to get easier and quicker without added effort as my fitness returns.
I've cancelled so many races in the last few months, which for me was a disappointment. I've now scheduled in 2 short races and a longer 30k for August to test out my leg at faster than plod pace, but maybe not race pace.
Suffering with a bit of lurgy at the moment. Just a sore throat and head, so shall keep things very easy with another 5 miles plod tonight, stomach exercises and stretching.
lol
yorkshire lass, you do realise you've just agreed to do "2 short races and a longer 30k"!! Those 2 short races are Yeovil 5k!!!! And Shave Cross 5. LOL!! Good friends go to great lengths you know:o)
Injury is seriously on the mend now and am happy with the progress. Trying to run every day this week with a couple of doublers, so another reason to keep the pace down.
Mon-am 3 miles, pm 7 miles
Tues-5 miles
Wed-6 miles
The rest of the week will be:
Thurs-12 miles
Fri-am 3 miles, pm 7 miles
Sat-5 miles
Sun-20 miles
Mike is this too much too soon? I was doing 40 miles running plus 50 miles of cycling in the week, where now it's all running. All runs are easy pace with short runs on treadmill and long runs off road.
I'm hoping Mike says it's ok as I'm not tired and neither are my legs as the runs are all <70%-70% of WHR. 70/80 miles is the base at which I planned to reach and from there build on speed. As long as my injury copes ok this week, then I think I'm over the worst in that department and then it's onwards and upwards.
I'll do the drills Mike on single run days when the mileage is short. That'll be Saturday for the next lot.
Got a sports massage booked for tomorrow, hope she doesn't go too deep and aggravate my leg!
Did another 5 miles tonight on the treadmill that makes 11 miles for today and 30 mins on turbo. Feeling fine and making sure I refuel after each session. I've drunk 3 litres of water/juice today and now having a much earned glass of red!
Physio session was interesting this afternoon, she say's that I've got posterior compartment syndrome and by the feel of the bone there most probably has been a micro fracture there! I was very concerned to hear this as I've been treated for muscle tear, but that's most probably why it occured in the first place.
I've always suffered with extreme tight calves and even numbness in the past so wasn't totally shocked to hear this. She say's I've done well to maintain my fitness and look after the injury over the last 6 weeks since I last saw her and that I should continue as I am.
I was totally upfront with her as to what my training is so she was aware of the amount of stress I'm placing on my leg. The worst of the injury from compartment syndrome is over, but she wants me to have 2 physio sessions next week for ultra sound and massage to the sheath. She believes I shouldn't get to the stage where an operation is necessary-thank goodness!
Best of luck, and "keep listening".
I've done some reading on compartment syndrome and I've cetainly had some of the symtoms in the last few weeks, but it's certainly not acute! As I have regular physio and sports massage it should never get to that.
To tell the truth at the moment my legs feel the best they've felt in the last 2 months! They're a little tired, but not sore so I'll continue with the plan.
Today is a 3 mile run to the swimming pool, 800m swim, 3 mile run back home.
Hope tomorrow's 20 feels better than this!
Spud-I know what you mean about food and weight. I've always been one not bothered by weight as my clothes size has always been 8-10 and still is. But recently I've been weighing myself and not liking the results. I'm just under 9 stone and just can't see how I can weigh that much. I'm 5 ft 3in and do think I have a lot of muscle, but would like to be 8-81/2 stone to get the best out of my racing.
I'm not sure how many calories I should eat for the amount of training I'm now doing.
Mike any idea how many calories a 5ft 3 female doing 70 miles a week should be consuming or where to find the information?
I'm very aware that I need to pack in enough food of the right kind, but also don't want to put on weight. In fact I wouldn't mind being a little bit lighter, which I hope might happen with the extra training.
In myself I feel fine, but my legs are a bit stiff and tired. I've sat with them resting in a bin full of iced water for 15 mins, which seemed to help.
For the extra running calories, a 9st woman uses about 100 per mile, no matter how fast she runs. If you average your mileage to 10 per day, that is 1000 extra per day.
That makes your "break even" calorie requirement something like an average of 2800 per day. It is unwise to go more than 20% below this if you want to maintain energy for training.
Because your body is a probably a greater % of muscle mass than most women, the chances are that you may actually need somewhat more calories than the standard formula suggests.
I wouldn't worry about your weight if I was you - swings in form day to day can be due to short term dropsin blood sugar levels, so you need to keep the carboydrates going in. Go more on look rather than the scales (although how we see ourselves can be missleading as well!). As you indicated, muscle weihts more than fat, so you can get slimer and put weight on. On 70 miles a week it is unlikely that you will put on weight due to fat gain unless you substanially increase the amount you are eating. The other problem is realistically calaroy counting during the day - eat little and often to keep your sugar levels even and keep the fat content down and you will be fine.