XC Runner

cfitz

I'm not sure whether or not this log will be regularly updated but I've decided to start it with good intentions!

Background: I'm a distance runner, with my favourite event being cross-country. I've just turned 26 and I've been running since I was 14. Over the past few years, the past 12 months especially, I've been training at what I would consider a fairly dedicated level. My aim is to be able to race cross-country at a fairly high level - to keep improving over the next few years I suppose.

In January/February I began an 11 month training program to bring me to this cross-country season. It involved a few months of base mileage with very little intensity work. Then over the summer added in some long reps such as 2 x 2k and 4 x 1600m and some hill runs. Most weeks I would cover about 100km.

I was just starting into the hard work in Autumn with some pyramid sessions when a niggle inside the arch of my foot turned into an injury. I substituted my running for aqua-jogging for a while and after visiting my osteopath tried to return to running. The injury returned (or had not left).

So this log begins with my return to the pool after two and a half weeks of complete rest. Before this injury I had been running 9 times per week so this break gave me a chance to fill my days with other interests! I have received some advice about how to get the best out of the aqua-jogging, here are details of my first session this morning:

15 min warm up jog
5 x 1 min very hard with 1 min recovery
15 min jog warm down

I found this session quite good, my heart rate seemed to be well up, I was breathing heavy and I didn't really want to do anymore reps.

I need to learn more about aqua-jogging to get the best out of it on my road to recovery. Hopefully this log might help people returning from injury.

shels4ever

Great . This will be good reading.. I'll be keeping an eye on your log for sure. Best of luck.

cfitz

Day 2:

This morning I returned to the pool for some aqua-jogging. (Some people seem to call it aqua-running, maybe that's a more appropriate term seen as I'm doing intervals and the like.)

Anyway, I went to the pool with a friend again today and here's what we did:

5 min warm up jog
30 min fartlek (We took turns in 'control'. The person in 'control' just picked it up whenever suited him, for as long as suited him, and as fast as suited him. As soon as he slowed back to easy pace, 'control' was with the other person.)
5 min warm down jog


I think the session worked fairly well. But I think the informal nature of it meant that we were racing each other a bit causing us to not concentrate on form. As I'm new to aqua-jogging I think it is important that I get into the habit of using good technique.

I found it a tough workout for my core also, which I think suits me at the moment.

Racing Flat

With all the injured runners aqua-jogging/running around the country, I call for a change of name from 'swimming pool' to 'running pool':D

cfitz

Racing Flat wrote: »

With all the injured runners aqua-jogging/running around the country, I call for a change of name from 'swimming pool' to 'running pool':D

Yeah maybe if they were called running pools I wouldn't feel like as much of an eejit with all the swimmers staring at me

Thanks for helping me get that info on the technique and the types of sessions that work - it's much better than what I had been doing before.

Racing Flat

cfitz wrote: »

Yeah maybe if they were called running pools I wouldn't feel like as much of an eejit with all the swimmers staring at me

Thanks for helping me get that info on the technique and the types of sessions that work - it's much better than what I had been doing before.

My friend said that initially he had loads of stares, but after a while he had a few people asking what he was doing, and by the time he was finishing up he wasn't the only one doing it. He's back training with his group now doing better times than last year, considering he had a stress fracture in April, the aqua-jogging definitely helped maintain fitness.

cfitz

Day 3:

Was a bit late getting to the pool today coz someone decided to put a brick through my car window during the night. When I got there this is what I did:

10 min warm up jog
45 min (started out very easy but tried to keep it somewhat progressive and was going quite hard by the end)
5 min warm down jog

At some stage I'm going to start doing some walking to build up strength in my foot but I want to be confident that my foot is ready for it, so it's just aqua-running for the moment.

cfitz

Day 4:

Aqua-running:
5 min warm up jog
45 min steady, hard towards the end
5 min warm down jog

Think I got the heart rate up to a reasonable rate near the end. I might get my heart rate monitor fixed and bring it to the pool some day to see how high it actually goes and what it averages at. Actually maybe I'll borrow one for a day and find out sooner rather than later...

MCOS

Don't get me wrong, the supernovas are a good shoe but for a lighter foot! I think the Asics are more suited to long distance. If I had to choose one to sprint a lap of a track I'd put on the Addidas, but for miles on the road its got to be the 2130s. Good luck with the log:)

cfitz

MCOS wrote: »

Don't get me wrong, the supernovas are a good shoe but for a lighter foot! I think the Asics are more suited to long distance. If I had to choose one to sprint a lap of a track I'd put on the Addidas, but for miles on the road its got to be the 2130s. Good luck with the log:)

Thanks for the good wishes. People don't talk about the width/roominess of a shoe very much, but I'd say it makes a big enough difference. A nice snug fit is fairly important. Regarding Asics, I'd consider them to be one of the top brands for running shoes, but running people in Ireland seem to be Asics-mad for some reason. I don't know how they managed it but it was a masterstroke of marketing!

cfitz

Day 5:

Aqua-running:
5 min warm up jog
Intervals - 1min, 2min, 3min, 4min, 3min, 2min, 1min (1min recovery between each rep)
10 min warm down jog

I think in future I will up the warm up to 10 minutes. Session was ok, it's a bit frustrating when you compare it to how a proper run/session feels!

cfitz

Day 6:

Aqua-running:
10 min warm up jog
4 x 5 min hard (1 min jog recovery)

Pool session finished unexpectedly so didn't get to do a proper warm down jog.

My right calf muscle got sore on the first rep and annoyed me for the rest of the session. It's a bit weird coz as a runner you kind of think of the pool as a place that you're safe from any leg injuries.

I found my triceps were very tender after this session. They usually do get a bit tender when doing the aqua-running. So that's one area where what I do in the water isn't mimicking what I would do in normal running. I'll have arms like Rocky in a few weeks...

cfitz

Day 7:

30 min walk.

Not sure how quickly my foot is improving. Going to stick with the aqua-running and probably go for a few walks. Hopefully I'll be ready to go for a jog in the not too distant future.

cfitz

Week 2, Day 1:

Went to the pool this morning but it was closed for the Bank Holiday. So went for a walk instead:

30 min walk

Then watched Ramzi winning the Olympic 1500 afterwards, important to keep the motivation up during rehab

cfitz

Week 2, Day 2:

Aqua-running:
10 min warm up jog
2 sets of 6 x 1:30 with 30 seconds recovery (2 min between sets)
10 min warm down jog

Found it hard to get going on these, was doing the reps on my own so I think not having the competitive edge made it more difficult. I'm finding that the feeling I get from running in the water is closer to running up a tough hill than running on the flat.

cfitz

Week 2, Day 3:

Aqua-running:
10 min warm up jog
50 min easy

Tried to concentrate on my technique today and I think it is improving. I seemed to hurt my hamstring yesterday getting out of a chair! It's annoying me now after doing the pool session. Is doing less causing me to become more susceptible to injury?

My foot has been a bit stiff the last two mornings when I got out of bed, perhaps it was too soon to start walking on it. Hopefully it will get better during the week and maybe next week I'll try another walk and see how it reacts.

cfitz

Week 2, Day 4:

Aqua-running:
10 min warm up jog
7 x 2:30 with 30 seconds recovery
10 min warm down jog

Think this session went well, I seemed to be working reasonable hard. My technique felt really smooth on the warm up, but I think it went a bit weird during the session.

MCOS

Maybe a dumb question but do you wear pool socks when aqua jogging to avoid slipping on the pool floor?

cfitz

MCOS wrote: »

Maybe a dumb question but do you wear pool socks when aqua jogging to avoid slipping on the pool floor?

I wear a float around my torso, so my feet don't touch the floor. To do aqua-jogging you need a reasonably deep pool.

cfitz

Week 2, Day 5:

Aqua-running:
45 min steady

Not much to report here, was going fairly hard towards the end. I got into a good rhythm for a while but I seemed to lose it a bit as I pushed harder. It's hard run like normal when you're not getting any feedback from the ground!

cfitz

Week 2, Day 6:

AM

Aqua-running:
10 min warm up jog
5 x 5 min hard with 1 min recovery
10 min warm down jog

PM

30 minute walk


Hopefully I'll be able to add in the walks more regularly and eventually get out for a jog.

shels4ever

Do you mind if I ask what injury you had? You seem to have kept up a great level of fittness , do you have any return date or race that you want to get back for?

cfitz

shels4ever wrote: »

Do you mind if I ask what injury you had? You seem to have kept up a great level of fittness , do you have any return date or race that you want to get back for?

Plantar Fasciitis is what matches my symptoms closest. I had planned to be at my peak for the year around the time of the National Novice cross-country, National Intercounties cross-country, and County Senior cross-country. As soon as I'm back on my feet for a little while I'll run a race to see where I'm at. When I'm back in full training I'll choose new goal races, possibly in February or March.

cfitz

Week 2, Day 7:

Aqua-running:
10 min warm up jog
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min (1 min recovery between reps)
10 min warm down jog

This session seemed to come together nicely. Was working hard and the heart rate felt like it was right up by the last few reps. Dying to get back out on the grass. But I need to put the work in at the pool until I'm ready.

cfitz

Week 3, Day 1:

AM

Aqua-running:
65 min easy

PM

30 minute walk


Felt like I needed the easy day in the pool today. Mostly I think that's a good sign, means I'm not taking it too easy. I've been cycling around a bit over the past week coz my car had a broken window. Hopefully it's done more good than harm. Might stick with it, saves a little bit of money and the environment!

cfitz

Week 3, Day 2:

Aqua-running:
10 min warm up jog
2 sets of 7 x 1:30 with 30 seconds recovery (2 min recovery between sets)
10 min warm down jog

First set was ok but there were a lot of swimmers there for the second set and I found it hard to keep my concentration while dodging them.

Went to my local 'sports therapist' or whatever you call the person who gives you a sports massage (I know of her through reputation rather than qualifications). She thinks my injury is probably caused by a tightness in my lower calf. She worked on the inside of my lower calf and it was quite tender so hopefully she has found the problem. She is convinced that the root of the problem is a lack of support and told me to get my orthotics sorted out (they are damaged and I stopped wearing them once I got injured) and just stick with the aqua-jogging until I get them back. So, still a while to go, but hopefully the finish line is in sight!

cfitz

Week 3, Day 3:

AM

Aqua-running:
35 min easy

PM

2hr core stability session


Had hoped to do more in the pool but they closed the deep end in the middle of our session so that was the end of that. First time I've done a full core stability session - wasn't much fun! Made me really tired and hopefully I won't be aching too much tomorrow. If you think long runs or interval sessions are hard work try one of these sessions. The guy who was showing me the session does it 3 times per week alongside his running, I don't know how I'd fit in such a long session that often.

TheRoadRunner

What's involved in the core stability session ?

cfitz

Week 3, Day 4:

Aqua-running:
10 min warm up jog
8 x 2:30 with 30 sec recovery
15 min warm down jog


Session went ok, don't think I really got the best out of myself. Parts of me were quite tender this morning after yesterday's core session but I don't think it affected my aqua-running that much.

cfitz

Week 3, Day 5:

Aqua-running:
65 min steady

Went well, feel like I had a good rhythm going. I think my technique was pretty good, but I'd like if someone who knew more about it was able to look at me and tell me if I was doing something wrong. Was a bit sore here and there this morning, possibly something to do with the core session I did on Wednesday. I need to be careful doing new exercises and stretches.

cfitz

TheRoadRunner wrote: »

What's involved in the core stability session ?

Well I was just doing what I was told so I can't remember it all. There was a long set of warm up exercises, dynamic stretches and the like, and a long warm down with stretches and exercises. The workout itself seemed to exercise the shoulders, back, stomach, thighs. I don't know the names of the exercises so I can't really describe them. It's something similar to what Lorna Kiplagat does though if that's any help. There's a good chance I'll be doing it more over the next few weeks, so I might be better able to explain it then!

cfitz

Week 3, Day 6:

Aqua-running:
10 min warm up jog
6 x 5 min hard with 1 min recovery

This session went ok, again I didn't get the heart rate up that high though. The pool is busy at the weekends and it's hard to concentrate when you're dodging swimmers. Sometimes they close the deep end unexpectedly as well! That's why I didn't do a warm down today. I swam in the shallow end for a few minutes instead.

cfitz

Week 3, Day 7:

Rest day.

Went to the pool and the deep end was closed so had to go home. My schedule is only for six days so technically I haven't missed anything.

cfitz

Week 4, Day 1:

AM

Aqua-running:
10 min warm up jog
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min (1 min recovery between each rep)
20 min warm down jog

PM

1.5hr Core Stability and flexibility session


Pool session went well, not my best ever but I was working fairly hard. The core session was easier than last week and I really felt the flexibility stuff working. My quads were quite tender after the pool and I struggled with a lot of the exercises this evening because they felt like they were going to get hurt.

cfitz

Week 4, Day 2:

AM

Aqua-running:
60 min steady

PM

Stretching


Quads and stomach/chest feeling the results of the previous day's core session. Don't think it affected my aqua-running though. Trying to get into a good stretching routine now and hopefully add back in some of the exercises I had been doing before the injury. My injury isn't going away fully which is a bit annoying. Hopefully when I have my orthotics back it will heal quickly.

cfitz

Week 4, Day 3:

AM

Aqua-running:
10 min warm up jog
9 x 2:30 with 30 seconds recovery
10 min warm down jog


PM

1.5hr core stability and stretching


Aqua running went fairly well, still feel like I'm not getting most of the interval sessions quite right though. In under my ribs was tender from Monday going into the core session so I had to leave out some of the exercises. Some of the exercises are fairly tough, I need to be careful not to hurt myself until I get used to them.

cfitz

Week 4, Day 4:

AM

Aqua-running:
10 min warm up jog
7 x 5 min with 1 min recovery
10 min warm down jog

PM

Stretching


Aqua-running went ok. Just in case anyone is wondering, these massive sessions don't feel like that session would feel like on a track (for me anyway). I'm not able to maintain that level of intensity in the water for consecutive long reps. Maybe I should be able to...

Stupid_Private

I haven't had an injury in a fair while that's kept me out of action for longer than a few days. If I do end up in a pool in the near future I know who I'll be asking for advice!

Keep up the good work

cfitz

Week 4, Day 5:

AM

Aqua-running:
10 min jog warm up
1 min, 2 min, 3 min, 4 min, 4 min, 3 min, 2 min, 1 min (1 min recovery between each rep)
10 min jog warm down


PM

Stretching


I find the pyramid session much better than any of the other hard sessions - generally I can get my heart rate up and it feels more like a session on the track. I'm tempted to replace one of the other sessions and do a pyramid twice a week because of this. I'm not sure if the extra 4 minute rep this week helped though. It was already a tough session without it was easier to push myself really hard on all the reps. I didn't enjoy this particular session because I had some soreness right down at the bottom of my hamstring. I'm going to have to be careful of it, especially when I'm doing the core and flexibility sessions.

cfitz

Week 4, Day 6:

Aqua-running:
50 minutes

Stretching


The aqua-running went fine but I'm not sure about this niggle in my hamstring. It's almost down behind my knee on the inside, not sure if it's actually my hamstring. I don't feel it when I'm walking around, just in the pool and when I'm doing my core and flexibility. I'm due to a hard session in the pool, but I might take a rest day or just do an easy 'aqua-run'.

cfitz

Week 4, Day 7:

Stretching


Took the day off, and will probably just do an easy aqua-run today.

cfitz

Week 5, Day 1:

Aqua-running:
60 min easy

Stretching


Took it easy. Was trying to analyse my technique a little bit. I think I allow my shoulders to move in a way that they wouldn't normally do when I'm running. When I keep them steady my core has to do more to help me balance.

cfitz

Week 5, Day 2:

AM

Aqua-running:
60 min progressive


PM

Stretching


Aqua running went ok, I was getting a clicking sensation near my knee (where I've been having trouble the past few days). Wasn't sore but maybe I need to lay off it a bit. Went to visit the osteopath this afternoon, so hopefully he's made some gentle improvements, definitely felt more supple (I think that's the right word!) at the end of the visit.

cfitz

Week 5, Day 3:

1hr core and stability session


I'm going to take a few days off to make sure I don't get another injury. I'll keep doing my stretching but I'll stay out of the pool. Trying to deal with an injury is crap, it's difficult to be sure whether you're being sensible or just lazy.

Woddle

I know that feeling, I think I'm in the lazy category, but I def think your in the sensible bracket as anyone who can motivate themselves for that much aqua jogging is most def not lazy or just plain mad Keep up the good work.

cfitz

Week 5, Day 4:

Stretching


Nothing to report today. Will probably head back to the pool on Sunday or Monday.

cfitz

Week 5, Day 5:

Stretching

Week 5, Day 6:

Stretching

Week 5, Day 7:

Stretching


I've decided to extend my break to at least a full week. So I won't be going back to the pool until Wednesday at the earliest. I figure it's better to miss a few days aqua-running than miss days when I'm back running. I'm hoping to have my orthotics back before the end of next week. I'm not sure what to do about the core stability sessions - I think they're important but I'd like to figure out a way to ease into them more gradually. Getting back running is the important thing at the moment so maybe I need to go back to the easier core work (that I did before this injury) for a while to play it safe.

cfitz

Week 6, Day 1:

Stretching


Foot is feeling good at the moment, I wonder does the aqua-running but a little bit of pressure on it. Hope I get my orthotics back soon.

cfitz

Week 6, Day 2:

Stretching


I've taken a full week now away from the pool now. The reason was because of the niggle in my leg, but my foot feels a lot better after the break so I'm wondering what to do. It's 3 week since I sent my orthotics for repair so there's probably about 1 more week before they return. Do I go back to the pool? Do I just continue stretching until I get my orthotics back? Is there another form of exercise I could do instead of aqua-running?

shels4ever

cfitz wrote: »

Week 6, Day 2:

Stretching


I've taken a full week now away from the pool now. The reason was because of the niggle in my leg, but my foot feels a lot better after the break so I'm wondering what to do. It's 3 week since I sent my orthotics for repair so there's probably about 1 more week before they return. Do I go back to the pool? Do I just continue stretching until I get my orthotics back? Is there another form of exercise I could do instead of aqua-running?

Do you do any cross training or cycling might be a nice change from the pool i'm sure it take a lot of focus to do thoese sessions in the pool.

cfitz

shels4ever wrote: »

Do you do any cross training or cycling might be a nice change from the pool i'm sure it take a lot of focus to do thoese sessions in the pool.

Yeah I think maybe I could go for a cycle. I'm a bit nervous of doing a new type of cross-training because of the injury risks of jumping into something new. I cycle to work occasionally though, so maybe a short cycle today would be a good idea.