January

At the start of this year I had more or less got my miles up to normal post injury but was just doing steady paced running.  My return to speedwork was delayed due to having breathing issues whilst running.  No idea what this was but it coincided with my return from holiday on Dec 25th so maybe a temperature change or a bug I picked up.

The last 2 weeks training have been really good and I am feeling like I am back on track.  In addition to lots of miles I've done intervals; hills; core work and weights.

Last week I did 100 miles - it wasn't meant to be that much but when I was adding my miles up on Sunday morning I was too close not to! My long run was 35 miles which went well, I did 3 loops so called home for food/drink top ups and managed a decent pace for an easy effort.

This week my interval sessions were a bit faster although not quite as good as pre injury but that should come soon.  Yesterday I did another 35 mile long run in horrible conditions - wind, hail, thunder and lightening.  Had to buy new gloves from the 99p store as mine got soaked and my hands were so cold I couldn't open my 9bar.  At least I was able to go to the gym for toilet/water top up and to warm my hands under the dryer!  Remarkably my pace was a bit faster than last week.  That is the nice thing about coming back from injury there are always quick improvements! My pace on both these 35 miles runs was better than a similar run leading up to my best 24 hour race which is reassuring.  Today I did 17 miles, that wasn't the plan but I was feeling good so thought I would get in another 100 mile week and a pretty decent 52 mile weekend.

Although I don't have a program I am trying to include the following in my week:

1.  Hard sessions

Some people do better on lower miles but lots of speed.  If I do a lot of speedwork, regardless of how many miles I run in the week I get injured/burnt out.  I do my hard sessions at lunchtime ( don't want to do them in the dark) this means time is limited so am going to try to do two hard (but fairly short) sessions per week.  

The last 2 weeks I have done 10x1 min hard 1 min easy and 4x4 min hard 2 min easy.  These might not be the best sessions for an ultra runner but they are my first since October so am building up.

2.  Hills

I don't like these, my target races are all flat but hills make us stronger.  I go through phases of hill sessions but never last long as they tend to cause my injuries/niggles. I have been doing hills on the treadmill the last 2 weeks as that means I don't have to do the downhill which I think is the cause of the injuries.  

3.  Weights

Opinion seems to be mixed about the benefits of weights for ultra runnning and whether to do low/high reps.  What I do know is that my upper body strength is rubbish so I need to do something.  Have done 2-3 short sessions per week in the gym for most of January.

4.  Core work

I can hold a plank for about 20s so clearly need to work on my core strength! A strong core is important for good running form.  No big sessions done just a little bit most days.

5. Running technique 

I have signed up for a runing technique course (see link on the right). There are 4 sessions a week which include drills to do whilst running; strenghtening exercises and stretches.  I am at the end of week 1 but have not done each day all at once I have focused on the drills on quite a few of my runs and done the exercises as and when I can fit them in.  It has highlighted a few areas of weakness already which I will be able to work on.

6. Foam rolling 

I have a love/hate relationship with my rumble roller which is like a foam roller but with nobbly bits on so it hurts a lot more but allows you to work better on the tight spots.  

7. Diet

Trying to cut the junk and drop a few kg so have given up chocolate /sweets etc except for long run days and am having more focus on fruit and veg.

Injury and Recovery

It's been a long time since my last blog due to a knee injury.  It feels like it's been a long road to getting it fixed.

It Started in October; my usual Physio said irritation under kneecap should be ok with a bit of rest.  Had rest, tried to run, no better rested some more still no better rested some more no better so went to different Physio on the suggestion of my Physio. 

Next Physio was an interesting experience, he hardly listened to my symptoms/triggers as he was so busy treating 3 different patients at the same time (curtains between cubicals so I could hear him).  When I said pain was below kneecap he straight away said patella tendinitis then gave me a book to read about it whilst he went to treat someone else! He said it would be several weeks and I would heal quicker if I came in a couple of times a week for treatment with his interferential machine.  He put me on that machine then went off to treat someone else so I couldn't ask all my usual questions. He just said ice loads (have 2 ice packs and keep alternating all evening) and keep going back for the machine.  

I didn't like his bedside manner so called my usual Physio to see if they had that machine which they did so went back there as it was local.  Original Physio said he didn't believe it was patella tendinitis but whatever it was rest and the machine should help.  

I then saw another Physio at original physios practice because original Physio wasn't available.  I was expecting just to be stuck on the machine but he did a full assessment - original Physio had asked him to see if he could find anything.  He didn't come up with a diagnosis but did chat to original Physio about his finding.

Just before my next appointment I had to run to see if the 2 weeks off running had helped and if it hadn't I needed to take note of where the pain was and if it got better/worse as I kept running. If it did hurt then I would be going into the appointment with the pain which should help with assessment. The pain started after a mile but I kept going another couple if miles incase it went. By the time I had got changed and got to the Physio it had gone - typical! Due to where the pain was (inner knee) I had another diagnosis - inflamed medial plica - I had had pain in this area before but also other parts of my knee so I suppose that's why he originally said irritation under kneecap. 

Medial plica is difficult to diagnose and whilst he wasn't 100% sure he taped my knee (about the 5th different type of taping for this issue none of which had worked!) so that the kneecap was pulled over to the side (in the direction of the arrow) away from the inflammation.  This means the pressure is removed meaning that I might be able to run but also it gives the plica inflammation chance to heal.  

I was nervous about my first run with the tape as if it didn't work then I really wasn't sure what to do next but if it did then that would confirm it was medial plica which would be good as then know how to proceed.

Fortunately the tape worked.  I ran for 3 miles no pain, I ached like a beginner!  I was careful with building up; it was actually my other achy parts which was dictating what I did!! 

Just before we went on holiday mid December I built up to 14 miles and was now aching less.

On Dec 29th I did my first marathon in what felt like ages.  I wasn't expecting to complete it; it was laps so the plan had been to use it as a long training run with a friend and do as much as I could manage.  I was pleased to get to the end.  It was a hilly loop so we walked a bit but completing marathon distance again was a big breakthrough

Last weekend I did another marathon.  I had been having breathing issues, not sure what the problem was but it's ok now but last weekend it was a real struggle on the cardio system rather than the legs. 

Yesterday I did my first long long (over marathon distance) training run in ages.  I wasn't looking forward to going out so long on my own but did my usual of setting up a 'check point' by the front door and calling home after loops for nice food/drink.

I also had some new 9bar kit to wear which I picked up on Friday, new kit always makes it easier to get out in the cold!
 

Was happy to complete 33 miles in 5 hours.  I was only a little slower than when I was doing these runs at my peak so that is good news.  I have lost my short distance speed as I did a token speed session last week.

Total miles for this week were 87 so back to normal miles now with doubles every week day.  Just need to start the hard speed/tempo/hill training to get my fast twitch muscles working properly again.  I will not get carried away though!