Tag Archives: crosstraining

Weekly training recap (w/e 15/11/15)

I mentioned in my previous psot that I’ll start writing weekly training recaps. This is something I know a lot of other runnnig bloggers do and I like to read their weekly training schedules so I thought I’d start it as well. It’s also a way for me to go back and look at the previous weeks to see what I actually do, where I’ve improved or what I could change etc..

At the moment I’m still not fully back at running with my knee so the recaps will include more crosstraining but that’s even better for me so I can analyse later and see how long it took me to run longer runs pain-free etc.

running3

So last week’s training:

Monday: 

-Gym = 30 min bike, 15 min hill walking (treadmill) + legs and abs

Tuesday:

-3.91km run in 22 minutes (10 minutes, 1 min walking and 12 minutes), pace: 5:38

Wednesday:

-Pilates

Thursday:

-3.76km run in 20 minutes (10 min, 1 min walk, 10 min), pace: 5:19

Friday:

-2km swim in 1 hour

Saturday:

-Off

Sunday:

-Gym: 4.57km run on the treadmill in 25 minutes, pace: 5:28, 1%  incline, 20 min bike + legs, arms and abs.

Monday’s gym was an easy session. I didn’t really do anything exhausting but rather just went there for the sake of doing something.

Tuesday I went for an evening run which I haven’t done in a while. It was so dark and cold but so refreshing after a work day. Managed 22 minutes pain free so that’s always good.

garmin

Wednesday we had the Imagine Dragons gig to go to so I wanted to something during the day to justify the drinks 😀 I ended up going to pilates which was eactly what I needed. Some classes are very gentle, easy, and relaxing where others are actually hard and you leave feeling it in every muscle you didn’t even know you had. Wednesday’s class was the latter. So good!

Thursday I went for a little run to shake off the headache from previous night’s gig. I was a bit stressed about my first ever sport psych workshop as well so the run was a good way to get some fresh air and clear mind.

roathpark

Friday I felt like swimming so I hit the pool and swam for an hour. I can only do breaststroke which always makes me feel really embarrassed and slow at the pool next to everyone else who looks like they are professionals. One day I’ll learn how to swim properly, it’s on the to do-list.

Saturday was a day off and Sunday I went to the gym to work on those muscles I tried to ignore all week. I managed a 25 minute run on the treadmill which I was super happy about. The pain free runs are coming back slowly. Then I did some cycling and legs using the leg press and leg extension. On top of doing the leg things with both legs I’ve now also started doing them individually using lower weights and just one leg. It’s crazy to see how much weaker my left leg feels doing leg press for instance. Finished it off with some arms and abs so I could leave the gym very sore and ready for the next week 🙂

plank

How was your training last week?

 

 

 

Chester Marathon week.. Not as excited as I should be

SO the week of the marathon is here and I don’t even know how I’m feeling.
I was meant to do my last “long” run on Sunday which was going to be 15km. My knee started hurting from the start and just got worse from then on. Normally I run through the pain if it’s mild and just try and stretch it out.. I could count with one hand the times I’ve cut a run short. Call it determination or stupidity but even when I’ve been in pain I have finished the distance I’ve planned to do. This Sunday I turned back and cut the run just under 2km short running 13.3km. My leg was in agony for the rest of the day.. even walking hurt.. So I obviously got a bit terrified as I knew it was just a week left for the marathon. I’ve had this similar knee/IT band pain before and also on my right leg and it took forever to completely disappear. I’m not sure what eventually made it go away as I did so many things, hence I’m trying everything possible now as well.

I’ve been icing the leg like there’s no tomorrow, stretching, foam rolling, wearing compression sleeves, spraying magnesium joint spray, using ice power gel, ibuprofein gel…kneepain
I’ve been doing glute and quad strengthening exercises and tried to mobilise my ankle in case it’s to do with some other weaknesses in the kinetic chain.. In case it’s inflammation I’ve been taking cod liver oil, turmeric and black pepper as they all have anti-inflammatory effects.

foamroll2

I tweeted about the pain asking advice using the hashtag  #ukrunchat (which is great for advice btw!) and many people recommend physios. I don’t think that a physio can necessarily help me this close to the day. Often when I’ve been to see any experts they take so long doing the first assessment of the injury, then diagnose it and tell you to come back for treatments.. Or even worse, they just tell you to rest. As I don’t really have time or money for that and I know vaguely what kind of exercises and stretches to do I decided not to go see anyone.

After the marathon (if I can run it) I have promised myself to take a good few weeks off running and let all my injuries properly heal. Then I might go and see a physio as well to get assessed and treated without relying on just google 🙂

Today I was going to run 8km but instead I used the crosstrainer for 45 minutes. Rest of the day will be resting..
12037998_10153641256676543_5532759608049051070_n

At the moment I’m sitting here with a salt compression around my knee drinking ridiculous amounts of water. Who knows, maybe I just need to be hydrated and then the pain will disappear.. I’ll believe in anything right now 😀 Keep your fingers crossed for me so I can run the marathon on Sunday.

Do you have any quick fixes for knee/IT band pain??

 

A little bit different marathon training

It’s just under 2 weeks til Chester Marathon so I thought I’d share something about my training.

I’ve never followed a strict plan and I’ve never started marathon training exactly 12 or 16 weeks before until now.  I told you in my last post that I decided to train for a marathon without really committing to one. I knew training would suffer if I didn’t plan though, so I did count 16 weeks backwards from Chester Marathon and started my “official” training for it. I had been running before it as well though so I didn’t start from zero.

Because of my history of injuries I decided to do things differently this time. I made a plan that I would only run 4 times a week, cross train twice and have one rest day a week. I also told myself not to exceed 65km per week just in case. I don’t think that kind of week ever happened.

At the start I was being very careful not to overdo my training and not to run too much too soon. Despite that I still started to get niggles and injuries, this time around it’s been my knee. Training has suffered and overall I have had to take quite a few rest days and a whole week off during this training period. I have run on average only 3 times a week and I think my weekly average has been about 50km. So very little running for marathon training. This time I have been going to the gym fairly regularly though. What has definitely differed is that in my previous marathon training cycles whenever I have got injured I have fallen into total despair where I just give up on life and lay on the couch eating crap food and feeling sorry for myself. Whereas this time when there was knee pain I went to the gym and did what I could there so even though there were days I couldn’t run there hasn’t been that many where I couldn’t exercise.

Another thing I did differently was the length of my longest run. For all my previous marathons I have run 32km at least once. This has been mainly for me to know psychologically that only 10km needs to be added to the distance on the day. This time I decided to try and leave the super long run out. Knowing my injury history I thought that it might just tire me out too much doing it too close to the day and I don’t know if it is necessary to run that 32km. If you look at any marathon training plans or follow any runners’ blogs or instagrams most people run 22 miles as they longest run. This equals to just over 35km. To me that sounds crazy. I understand that elite athletes practise the actual marathon distances sometimes but for a normal runner I really don’t see if running 35km in training is necessary. But then again, I’m no expert.

My friend has run quite a few marathons and for one of them last year her longest training run was 25km. For some that may seem very short but she felt that was enough for her.  And I’m not talking about someone who plods the marathons, she ran a pb of 3:11. So I guess I believe that if she could do it with 25km as her longest run I don’t have to run the 32km let alone 35km to do well in mine. I was too scared to leave it at 25km however, so I did 29km as my longest 😀

I always listen to her advice 🙂

 

I have also changed my longs runs a bit and included faster sections for some of my long runs. Before I used to do all my long runs at a slow easy pace and my tempos were shorter runs. Now I added some Goal Marathon Pace (GMP) kilometers to my long runs. For instance I ran 24km where the middle 8km was bit faster than GMP, or I did 26km where the last 10km where GMP. I don’t know if this makes a difference to anything but let’s hope so.

So the things that I have done completely differently this training cycle:

  1. Only 3 times running a week as opposed to about 5-6.
  2. Lower mileage than ever before for marathon training (During previous marathon trainings I have run anywhere between 50-90km a week)
  3. Cross-training (bike, crosstrainer, pilates) every week
  4. Shorter longest run than before (29km vs 32km)
  5. GMP included in long runs.

Based on this above list it might sound like I’m not very well prepared for the marathon. I just hope that the runs I have done have been of good enough quality and the quantity of the kilometers won’t matter as much. Some days I feel like I’m well prepared and will do well in Chester and other days I realise that the reality is that my training has not been what marathon training should be like and I have not run enough to be able to push through 42km in a steady pace. I guess I won’t know until race day.

Do you have a specific amount a week you need to run in order to feel prepared for a marathon? Or a certain distance for your longest run?

running