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Moving on up ...
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Tuesday hit and the ribs were sorer after Monday's physio work, so I thought it would be better to hold off on the intervals and do them later in the week, so I swapped in Wednesday's run instead. I ended up kicking-the-can down the road intervals-wise and still didn't think I should do them today ... so they won't get done at all this week. I don't think the easy running I've been doing is affecting the ribs at all though. So I'll continue at the weekend.
Tuesday, 7th July: 5.1miles easy @9:44 pace, 5 hill sprints
This was the planned session for Wednesday, and my first proper attempt at the hill sprints. Did a nice easy 5miles and then went down a block from my flat where there's a decent little hill. Loved the hill sprints! Because of the ribs, I held back a bit with the arms, and I didn't upset anything I don't think. I did about 6-7 of them but the first couple were really only warm-ups while I learned how to sprint ... so we'll say 5. I have these every-second-week on my schedule and I'm looking forward to them.
Wednesday, 8th July: 6.6miles easy @9:38 pace
Still not up to doing 5x650m, so swapped in Thursday's easy run. Lovely relaxing run on a undulating route on the roads in the cool evening sunshine
. Ok the uphills were not so relaxing, but all the rest was very enjoyable. Still remembering the lovely grassy descent I did a couple of miles in...
I made a right turn about 3.5 miles into the run and there in front of me was .... the most vicious incline I ever meet on the roads, which I had entirely forgotten about. It's less than a mile from my flat so this is my new destination for future hill sprints. Grade of >8% over 300m walkjogrun tells me :cool:.
Thursday, 9th July: 4 miles easy @9:22 avg pace, .83 faster @7:57 pace
Lunchtime run round a flat loop near my office, I kept it easy, and then picked up the pace for the final mile or so. Last bit was just to introduce a teensy bit of speed to this week.
| plan | actual
Mon | - | -
Tue | 5miles incl 5x650m | 5.1miles + 5 hill sprints
Wed | 5miles + 5 hill sprints | 6.6 miles easy
Thu | 6miles easy| 4 miles easy, then .8 fast
Fri | - |
Sat| 4miles easy |
Sun | 12miles LSR |
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Saturday, 11th July: 4.15miles easy @9:45 avg pace
An easy little 4 miler, so I decided it would be this week's run on grass. I ran up to Holyrood Park, did a few laps of the playing fields, then back home. Run got done, but I have hurt my foot
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When I did the second re-tying of my left shoe before heading off, it felt just a little bit too tight. But usually I have to re-tie the left shoe about three times to stop the sock slipping down, so I figured too-tight is not that bad. Then about half way through the run, I felt a bit of soreness of the foot, like the foot was sitting wrong in the shoe. It *even* crossed my mind I could stop and re-tie the shoe ... but there was only a mile or two left so I continued on. Stupid. Damage was probably already done but I wish I'd had the sense to stop to re-re-arrange it. Anyway back at my flat I realised there was still some soreness near the toe and specifically around the second/third metatarsal ... I was hoping it'd retreat overnight but no, it's still sore . Not agony, but sore on pushing off when I get up to start walking.
I've done the pressing of the bones etc, and there is pain around the second metatarsal, but not sure if *on* the bone. And I can hop and it's not so sore. So I'm hoping it's just ligaments and not something more serious. A few years ago I suspected a stress fracture and when I went to the physio it was just a bit upset (caused by bad shoes). My hope is this might be the same but I'll hold off on running for now. I have a physio visit on Friday for the ribs so I can mention this if it's still a problem. I am praying it won't be too many days off.
I'm annoyed with myself on this one. The problem with the ribs was bad luck, but this one is partly my own fault. *Three* stupid things:- Not undoing the shoes at the start and retying slightly looser
- Not stopping to re-tie/check-things during the run when I felt the problem
- Had been running an angled descent at the end of each loop to make the distance up to 1mile. It's an awkward way of running and I bet this caused the foot to get pushed into the wrong position. Idiot.
So no LSR today, I had really been looking forward to it. Don't have time for one of those big cycles either, even if I was in the mood for it.
If anyone is wondering, the ribs are good. Not 100% yet, but a good bit better, and it think it'll be only a few days to perfect.
| plan | actual
Mon | - | -
Tue | 5miles incl 5x650m | 5.1miles + 5 hill sprints
Wed | 5miles + 5 hill sprints | 6.6 miles easy
Thu | 6miles easy| 4 miles easy, then .8 fast
Fri | - |
Sat| 4miles easy | 4.15 mies easy
Sun | 12miles LSR | -
[/QUOTE]
weekly total: 20.5miles0 -
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really sorry to hear that, you just can't catch a break at the moment hopefully its nothing serious and the physio can sort for you on Friday
Thanks FD, I am hoping it will be gone long before Friday tbh (but I know it might not be).
But it must be said in this case, it was really partly my own fault (being honest).0 -
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Nothing to be embarrassed over. It's all a learning experience.
I put myself into A&E twice recently and both pure stupidity and non - running related so said nothing.
(hope you're alright) nowhere near A&E here but unfortunately the quieter mini-injuries can sometimes cause the most havoc. Embarrassment on this side is that I felt it enough to consider stopping to re-tie at the mile 2 or 3 stage, but didn't
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Bungy Girl wrote: »+1. Probably deserves a thread of its own where we can all post up the daft things we do when running. Hope it sorts itself out soon. Glad the ribs are on the mend.
It's feeling a bit better already (the foot).
Maybe I'll be able to turn it all round into a story of my infinite wisdom in backing off today
(will try not to get ahead of myself though ...) 0 -
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Thanks everyone for the wishes for the toes, have passed them on. They were better again on Tuesday morning and I went out and did 5miles. It went ok with only very faint occasional discomfort, but after the run was finished the toes were worse again. So I haven't been running since.
Have been to the physio this lunchtime for my ribs and she confirms it's that the nerve/muscle bundle between the second and third toes has been irritated. So not serious and shouldn't take too long. Plan is 5miles tomorrow and 10miles Monday, depending on how things feel. If all goes well, then I'd pick up the schedule on Wednesday. I'll reduce the length of the long run that week.
Am bailing out of the Fingal 10k now of course. C'est la vie. Apart from a parkrun (or *maybe* two), my next race will be a HM at the end of August. Going to just concentrate on the miles before then.
No-one should be too impressed with my restraint in backing-off from the 7hills last month. Even with painkillers my ribs were too sore to do it ... and I didn't want to show-myself up in front of the cream of Edinburgh running circles. Did not want to be remembered as the challenger who was grabbing onto her ribs en-route 0 -
Think I have done my first LSR of my marathon cycle. At *last*. Officially into week -14 now but I'm going to stretch last week to cover today as well, and todays LSR is going to be designated as the LSR for week -15. Toes held up pretty well during the run though they're still not perfect. But tomorrow is a rest day and I will do a bit of icing and massaging. Nearly there I think.
Tuesday, 14th July: 5.25miles easy untimed run
The plan said 6mile tempo, but this was to be the first test of the toes, so I stuck to easy miles. Did this as a naked run and just ran very comfortable laps round the neighbourhood. The left toes were mostly fine during the run, with just occasional very-faint nervy twinges. But then after I was finished the foot was a bit sorer. So I had to back off again. Decided I probably wouldn't run till I saw the physio on Friday (unless it miraculously transformed itself, of course ...).
Thursday, 16th July: 24miles cycle
Out along the coast after work, and back before sunset.
Friday, 17th July: 31miles cycle
Had an appointment with the physio on Friday for "the ribs" and I'm sure she was delighted to have the start of our appointment taken up with an extra injury. Anyway, I was right and it was not a stress fracture or anything serious, just that the nerve running between 2nd and 3rd metatarsal is irritated. She did a bit of massaging, then we went back to the ribs and she mobilised bits of my back and of my right shoulderblade. The good news is that we are done with appointments unless anything worsens. The toes just need less miles for a while, and a bit of icing and massage.
I had been expecting to do a 5-miler today but still felt the toes weren't up to it, so pushed it to Saturday. Came home from work and the plan was to tidy the flat .. and pack ... and go to bed early for the 6:30am wake. Then I got to thinking that I've no bike in Dublin, and if the toes kept acting up, Swan Leisure would be my only option. And the fitness bleeding out of my body faster and faster... It was a nice evening so I went back on my sensible planning and took the bike out for another cycle on the coast. Went a bit further than the night before and then turned for home ... and then there was a bit of a headwind that I hadn't expected so there were a good few tough miles on the return leg. Didn't arrive back to base till well after sunset, and then I decided I had to cook some of the food in the fridge that was left. So dinner at 11:30pm and a bit of washing up and tidying up... then it was 1:30am and there was no way I could stay up any longer. So in the end I ended up kicking myself out of bed at 6am the next morning to do the packing in a rush and race out of the house (of course this is the way I usually do it ... no change there :rolleyes:).
Saturday, 18th July: 5miles easy @9:15 pace
Back in Dublin now, so did this round Harolds Cross and neighbourhoods. Could feel a bit of soreness from the toes on-and-off right through the run, but it was duller and less "nervy" than before ... felt like soreness "on its way out" if that makes sense (or even can be believed). Then sharper pain in the final half-mile unfortunately. The foot was a bit sorer after the run, but nothing to be too worried about.
Sunday morning out in Fingal, supporting the boards-team with BG and FD and Laura. Myself and Laura were near the finish as the winners came in and it was a very impressive finish, with the first two comfortably beating the course record, and Mick Clohisey taking first place in the race to the finish line.
Monday, 20th July: 11.5 mile LSR @9:53 avg pace
I've gone mad done quite a bit of shopping for running gear while I've been on the couch in recent weeks, and I have a brand new pair of *favourite* shorts. So I was quite pleased that when I said goodbye to my Mam as I headed out, her second comment was "you're all style". (*)
The plan was 10miles LSR, but I was going to play it by toes, and I had taxi fare in my pocket. I guess I will admit that I was thinking it'd be nice to get it up to 10.75miles, because then I could use the extra .25 from Tuesday to make the "weekly" total to 21miles. But all of this was very probationary. Started running up to Kimmage, then Terenure, then Rathfarnam .. all went well and there was nothing from the toes in the first 2miles, and then a bit of manageable soreness like on Friday. Had to work a bit going up the hill towards the Yellow House, so I definitely have lost a bit of hill fitness ... last time I ran this stretch was 5 and a half weeks ago pre-ribs, and that time I was thinking "this is not a hill :cool:". Not today. Through Churchtown, Milltown, then through Rathmines down to the canal. Lots people, cars etc in Rathmines and surroundings, so lots of weaving round them ... I'm going stay away from there in the evenings in future I think. Up from the canal back towards home and as I came near base it was not even 9miles on the watch. So I added on an extra loop to finish. I was thinking this would be at most 2miles or so, but was a bit longer than that, so a bit longer distance overall than planned. Good to have it in the bank, and I'll feel better prepared for Sunday's 15miles.
Kept the pace pretty consistent all the way through, though I wasn't quite as comfortable as I'd expect for this speed.
The toes were pretty good throughout. Had a spell of sharp pain around mile 5 after I landed slightly awkwardly on the foot, but it calmed down after another half mile. Same around mile 7.5 but that also calmed down and in particular the last couple of miles were quite comfortable. It was slightly sore after I finished but only a little bit and I'll ice and stretch.
If any Novices are reading this (I hope not) ... they should know that I got permission from the physio for the 5mile Saturday and 10miles today ... *and* that running is not banned even for Morton's neuroma (more severe version of this mild irritation), searching with Google. And I am keeping an eye on it and will back off if needed.
week 2/16
| plan | actual
Mon | - | -
Tue | 6miles tempo | 5.25miles easy
Wed | 5miles + 5x100m | -
Thu | 7miles MLR| - (cycle)
Fri | - | - (cycle)
Sat | 4miles easy | 5miles easy
Sun | Fingal 10k + 9miles | -
Mon | - | 11.5 LSR
"weekly" total 22miles
(*) My Mam's *first* comment was (as usual) "Oh Lord" with a small raise of the eyes upwards. She's thinks all this running is a bit too much. On the other hand there is also the advantage that if ever I'm not-feeling-it, she is always willing to help me out0 -
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Thanks girls, and in fact the ribs are really very close to perfect now. Foot was a bit sore this morning but ice is a wonderful thing.
Anna, I was the first-to-spot when we saw each other at the 9.5k spot. Just to mention ....
I was surfing for hill runs in Wicklow this morning (for the future, not this week), and this came up on the first page. It looks very nice. Too close to DCM for me but might be of interest to other 7hills enthusiasts?
http://glendaloughtrail.com/race-info.php0 -
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Bungy Girl wrote: »This is another one on my list. Date might suit you better Hilly ?I was recommended RTL too, supposed to be a great event.
Ah that looks very nice, will keep it in mind.
Poor old toes had a tough day of 3hours constant walking round the city centre, so am giving them a bit of ice now ....0 -
Left this log 2 weeks ago with "week 2 of 16" having slid into the Monday, and that being the second week of interrupted running. I was watching my toes, but had hopes of making a decent stab at week 3. Was not to be ....
Wednesday, 22nd July: 5miles easy @9:37 avg pace
This one was done with an eye on the left toes after their hectic day walking round Dublin on Tuesday. There was a bit of sharpness around the .8mile stage, but otherwise they held up well. The plan had 5 hill sprints after the easy miles, but I wasn't sure how well the toes would take that .. and there was no good hill nearby ...
I'd done the Wednesday run quite late and came back to my parents house & made myself a toasted sandwich, then about a hour later had to race to the bathroom with cramps ... and that was the start of "injury" number 3 (not blaming the toasted sandwich btw, think there wasn't enough delay for it to have been that). Was miserable all of Thursday and had hardly eaten anything all day so there was no chance of a run.
Friday, 24th July: 8.2miles MLR @9:29 avg pace
This was Thursday's run from the plan. I'd been feeling better and had even eaten a full meal at lunchtime (and put in some hours searching for a mother of the bride outfit :rolleyes:), so I headed out for this in the evening. Toes-wise things went pretty well. I started having cramps about 3 or 4 miles in, and as I continued on I realised things had got a bit more urgent. Made it to the Dropping Well just after 6miles and just barely in time ... took care of matters there and then marched out with confidence as though white legs in shorts and T-shirt is the perfect look for 9pm in the pub on a cold summer evening. They were all busy socialising and I only saw one person 'notice' me.
Run went well otherwise, and the pace was pretty consistent with the last two miles being slightly slower. And I didn't spot the time for mile 6 because I had other things on my mind but I suspect that one will have been a bit quicker ...
Then the food poisoning effects were worse again on Saturday, so no running. But never mind, something much more important was achieved - mother of the bride outfit was *purchased*, and left in to have the alterations done. At *last*!!! Then spent the evening feeling aggravated and cross as I made my way through the Ed Sheeran fans across to the airport and flew back to Edinburgh.
weekly total: 13 miles
(the Monday LSR 'belonged' to the prior week so not including that)
Sunday 26th in bed, no LSR. Monday 27th, still no running. Tuesday 28th, stayed at home from work (!!!), no running. I'll have to own up and say that I think the enforced break probably did my foot some good - it never got worse over the past couple of weeks, but it never 'fixed' either. But those days off did help rest it. Quite hungry by now, and there were quite a few occasions of standing outside cafes gazing in at the food, or sniffing the air outside the curry house, before wandering home to eat some soup and dry bread ....
By now I was getting used to being off and even though the break in running was only 4 days, it felt like I'd been off for weeks this time ... of course I started to mulling over The Future. Got to thinking that DCM is looking less likely (which is true) ... and maybe I'd be better forgetting about it anyway. If I just took a week extra off running that might even recuperate the toes completely and then I'd be able to run without watching and icing... And the festival is coming up and I could do a bit more of that. And this idea that I am really endurance-based which has been lurking at the back of my mind since the long runs of August/September 2014 ... is that (supposed) endurance any use if I am so injury prone?
Wednesday, 29th July: Pilates, then 2.5miles easy untimed run
Went to the GP this morning even though I was feeling a bit better ... had been avoiding this because I've been round there so many times this year, but it was day 7 now. Was a bit proud to be told that what I have is *really* food poisoning unlike all those cases where people vomit for a day and it's just because some one sneezed on them (know that's sad but after all those days I wanted some recognition). She prescribed me some tablets to stop the effects of diarrhea.
First Pilates class in 7 weeks (banned when I was having trouble with the ribs).
Had eaten a fair bit by the evening so decided I'd try the 5miles on the schedule. Went out without the Garmin, but had cramps from 1.5miles, and nausea after that, and had to cut it short.
Thought about heading out on Thursday, but was having motivational issues. Sat on the sofa playing a few repeats of "Put 'em under pressure" and "Three Lions" ... still not enough to push me out. I wasn't feeling brilliant but I was probably well enough for an easy 5 miles all the same, mainly laziness to blame here.
Friday ... went out to meet friends for an hour after work, with the idea of running later, but stayed out ... so no run. First day of 3-full-meals though and a couple of glasses of wine too.
Saturday, 1st August: 4.3miles @9:50 avg pace
As the schedule says, and no problem doing this. Nice and easy and the foot was fine too.
Sunday, 2nd August: 10.2miles @10:21 avg pace
This one not "as the schedule says"; if I was doing Sunday of week 4, I should be doing 17miles by now. But given the past few weeks, there was no way I could be trying 17miles out of the blue. I decided I would try for 12miles which was my week 1 LSR distance. nop's advice on the Novice thread was to enjoy it, another commenter wondered if I should be trying 12 at all. So I watched the weather forecast and worked out early afternoon was the best chance of avoiding the rain. And when the time came it was dry outside but my spirit was still resisting; felt too cold and that's even before changing into my running gear. But I managed to get myself out the door and as usual it felt warmer the minute I got outside.
Deliberately kept the pace slow in mile 1, running into Holyrood Park and starting the loop around. Then mile 2 almost totally uphill was definitely harder than usual ... there were lots of people coming off Arthur's seat as I crawled up the steep bit and I was embarrassed by my pathetic pace (mile 2 turned out nearly 12mins). They will have been tourists though and not anyone I know. Then the next mile I got my reward of flat/slightly downhill and lots of nice things to look at ... hills, mini-lochs, a load of tall bright-purple weeds that I haven't seen yet this year ... around 2.5miles got a lovely view across the water to Fife. Took it easy and enjoyed it. Started feeling cramps around 3miles and knew I'd probably have to divert to a bathroom - anyway there is a visitor bathroom in the courtyard of Holyrood Palace and it's before the pay-point to enter, so I headed there, arrived at the mile4 stage, and took care of matters before starting again. This time continued only a little way round the Park and then took the low road down to Duddingston to arrive there at around 6miles. Now things started feeling tough - I had a bit of tightness in my upper abdomen and apart from that I was just finding the running hard. The plan had been to do a 1.3mile loop through the Golf course at this point and I did that ok .... but after that the plan had been a different 2.5mile loop and I didn't feel confident going that far from civilisation. So another loop through the Golf course instead and I finished that around the mile9 stage ... and that was a relief, because I could tell I had enough energy to do at least one extra mile. Then the 10th mile was tough with a medium hill halfway through ... a bus went past as I was halfway up the hill and I looked jealously after it as it went past
. I came out onto the main road after hitting 10miles and there was a bus stop up ahead and I was planning to check the live tracking when I got to it ... and then I realised there was a 26 coming up behind me so I put in a sprint and caught the bus home.
It was only about a mile more to home and I'd love to have done it but it felt like too much yesterday afternoon.
Good points were that I did not do my LSR too fast (10:21 avg pace), kept the pace consistent even in the later miles to my surprise (the two miles with significant uphill came in close to 12mins, and then all flat/downhill miles were about 10min). Did not walk on any of the uphills despite finding them much tougher than usual. No rain at all. And I did my stretching when I came in (polishes halo).
weekly total: 17miles
Not really marathon training .....
Now I have to add up the monthly mileage, and Saturday/Sunday don't count (sob). Here it is:
Runs|13
Sessions|1
Medium-Long Runs|1
Long Runs|1
Races|0
parkruns|0
Month|2013|2014|2015
January|55|85|70
February|69|9|96
March|53|57|134
April|85|61|85
May|65|71|145
June|51|43|89
July|25|99 |79
August|84|120
September|18|131
October|83|0
November|78|3
December|53|56
Total|719|735|698
This is now 4 weeks into my 16-week plan, but the mileage has been very low, and there only have been two LSRs of 11.5miles and 10miles (should have been 12miles, 15miles, 16miles, 17miles). So the only thing I can think to do is to retreat a few weeks back through the schedule and continue forward from week 2 (making any necessary changes due to the difference in dates).
https://docs.google.com/spreadsheets/d/1cFyfj-X7_qXYT8NHewjmIUi90Hn_9k6if077fxv9dko/edit#gid=0
I have the advantage that there will be a half-marathon in Edinburgh three weeks after my planned one on the 30th, so I'll go for the later one instead. If I can continue forward without further problems then I'll end up with less long runs .. but I'll have to wait to see how things work out. So here's the plan for next week.
week 2 of ?
| plan | actual
Mon | - | -
Tue | 6miles incl. 5x650m|
Wed | 5miles + 5x100m|
Thu | 7miles MLR|
Fri | - |
Sat | 1mile w/u, parkrun, 1mile c/d |
Sun | 15mile LSR |
This is not exactly as week 2 appeared on the schedule. Sunday was to be the Fingal 10k + 9miles extra. So I've changed that to a parkrun on Saturday and a slow 15mile LSR on the Sunday. Have also changed Tuesday's tempo to be repeats instead, as meno advised against doing a tempo the same week as a parkrun or a MP section.
Repeats, parkrun and 15miles are all depending on how I feel. *Still* watching the foot.0 -
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Well done on the ten-miler.
That seems like quite a week you've lined up, if it's any consolation, that's roughly the same as the current boards week (in fact a little more in terms of distance - as we are only doing 14M LSR this week!) 0 -
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SamforMayo wrote: »Sorry to hear of all your bad luck. You appear to have lost a month of your life as well. It's only August you know!!!!!
I thought my brain had probably been affected as well ... will change the 'Sept's to 'Augusts' now ... 0 -
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Thanks to you all for the DCM support. Yeah, I know it's not all lost yet. But I'd feel much better if I wasn't still watching the foot.
Toes crossed all the same
Had a missed call at 7pm while I was in Pilates and there was a message from the GP to call her tomorrow to get the test results. So a little boost to the 'importance' of my food poisoning incident (pathetic I know ...)0
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