So last week blogger had some pretty serious issues, ending up in 'read only' mode, but it's come back to life now so I can finally put down some, ah, week old thoughts.
After my last long run, I felt a lot more sore than usual but headed out to Tuesday's Run Melbourne training session expecting to do a nice, easy run.
But then I just didn't :/ My everything hurt. I was gasping, shaking, and had crippling pain locking up the front of my ankles and shins. Not the plan. The next day I was even worse, nauseous, lightheaded, nasty headache, and shaking uncontrollably.
I took the rest of the week off, and didn't head out for another run until Saturday, when I did a very easy, experimental 3.something k's.
The whole thing had me scratching my head. If I recovered well from 19 kilometres, why couldn't I recover from 21.1? What had I done differently? My hydration was spot on. True, I'd used a different brand of gel, but could that make such a difference? Was it just the sheer distance?
What didn't I do? I didn't have an ice bath. I didn't roll my legs out. I didn't rub my legs down with deep heat the way I normally would.
The only other thing I can think of is that I went too fast. I treated it as a dry run for raceday, not as just another long run. I pushed really hard in the last few kilometres, and I can only assume I'm paying the price.
So, the plan for this week is for short runs 5-6k Monday/Wednesday/Friday, and then a repeat of the same distance on Sunday. Ordinarily I'd go up by two kilometres, but I'd rather do a repeat of the distance and feel ok. I'm crossing my fingers for fresher legs, and that it'll take a heck of a lot longer than three hours.
Sunday, May 15, 2011
Sunday, May 8, 2011
She's going the distance!
Long run day yesterday, and I covered the entire 21.1k. In under 3 hours, which was my raceday goal!! (and the crowd goes wild, yeahhhhhh)
This was the best, most magical long run ever. I hydrated perfectly and took on gels so i am reasonably certain that all the amazing feelings i had were as a result of endorphins and not some sort of dehydration thingy :)
This was one of those runs where I laughed to myself, even whooped with joy, and at times felt such emotion I was close to tears. I was nervous beforehand but as I ran I knew I could make it, and was so proud of myself and excited about what I was doing.
It's hard to compress it all into ideas...so I'll just say that I'm looking forward to next time the distance goes magic.
This was the best, most magical long run ever. I hydrated perfectly and took on gels so i am reasonably certain that all the amazing feelings i had were as a result of endorphins and not some sort of dehydration thingy :)
This was one of those runs where I laughed to myself, even whooped with joy, and at times felt such emotion I was close to tears. I was nervous beforehand but as I ran I knew I could make it, and was so proud of myself and excited about what I was doing.
It's hard to compress it all into ideas...so I'll just say that I'm looking forward to next time the distance goes magic.
Tuesday, May 3, 2011
Suunto Run Melbourne Training..
..has started for the year, wahoo! I got a lot out of it last year, so going again this year was a given. I had a total blast last night!
Brought my gear into work with me, which is a slight hassle but so long as I am a bit organised isn't too bad. The main negative was that I'd gone out for a quick 4K run in the morning and when I opened my bag at 5:30pm to get changed my sports bra was still slightly damp (altogether now..ewwwwwwwwwwwwwwwww).
I got changed, dashed out the front and jumped on a tram. I work at one end of the city and training starts at the other (of course) so it takes a good 15 minutes to get down there. I wasn't nervous like last year, rather I was ready and raring to go!
I ran in the beginners group as that's what I did last year and being still quite slow it seemed a good place to start. Running a similar route and distance to last year was a great way to see how far I've come, and I am amazed at how much easier it was for me. Last year I was well down the back of the pack, walked a fair bit, and could never make the 1K around the base of the MCG without stopping. This year I freakin' smashed that! Maintained a 7:46 pace most of the way with very few stops, and was with the front pack for most of that time. I amazed myself as I pretty much only do run-walk-run so had been unsure how I'd go without my walk breaks, but it was fine as the pace was gentle.
At the end I was one of the people the leader tapped as being ready to move into the 5K slow group, so next week that's the plan. Am pretty sure I'll get smashed there but, oh well, I can always drop back if it's too hard!
I'm really pleased with how the whole thing went. Run Melbourne is my favourite event, I love the fact that it's aimed at getting people out and running, I love that the slogan is 'Anyone can'. I'm sure I'll always have a soft spot for it as it was my first running event, and I'm so excited to be running my first half marathon there.
It was also my first time running in the morning and then again in the evening, and I was surprised at how good I felt.
Brought my gear into work with me, which is a slight hassle but so long as I am a bit organised isn't too bad. The main negative was that I'd gone out for a quick 4K run in the morning and when I opened my bag at 5:30pm to get changed my sports bra was still slightly damp (altogether now..ewwwwwwwwwwwwwwwww).
I got changed, dashed out the front and jumped on a tram. I work at one end of the city and training starts at the other (of course) so it takes a good 15 minutes to get down there. I wasn't nervous like last year, rather I was ready and raring to go!
I ran in the beginners group as that's what I did last year and being still quite slow it seemed a good place to start. Running a similar route and distance to last year was a great way to see how far I've come, and I am amazed at how much easier it was for me. Last year I was well down the back of the pack, walked a fair bit, and could never make the 1K around the base of the MCG without stopping. This year I freakin' smashed that! Maintained a 7:46 pace most of the way with very few stops, and was with the front pack for most of that time. I amazed myself as I pretty much only do run-walk-run so had been unsure how I'd go without my walk breaks, but it was fine as the pace was gentle.
At the end I was one of the people the leader tapped as being ready to move into the 5K slow group, so next week that's the plan. Am pretty sure I'll get smashed there but, oh well, I can always drop back if it's too hard!
I'm really pleased with how the whole thing went. Run Melbourne is my favourite event, I love the fact that it's aimed at getting people out and running, I love that the slogan is 'Anyone can'. I'm sure I'll always have a soft spot for it as it was my first running event, and I'm so excited to be running my first half marathon there.
It was also my first time running in the morning and then again in the evening, and I was surprised at how good I felt.
Sunday, May 1, 2011
On the wane
It's been a very patchy couple of weeks, and I'm still feeling less than 100%. My legs are feeling a lot better since the foam roller entered into play but almost everything else is feeling a little worse.
I made it out for the monster long run, coming in at 18.66ks in 2:47:11. It was a mammoth effort and I really felt nervous before heading out for that one, panicky and unsure about myself. But, I made it.
Maybe it was due to the five-day long weekend that my long run was in the middle of, maybe I was just a little too pleased with myself...either way, I didn't make it out for another run until Thursday. Non, non, non awesome. I like to head out Tues/Thurs/Sun, with other days as optional extras. But yeah, motivation, energy and nutrition have all been low and I find myself more than a little unenthused.
I did put in a nice 6K's on that Thursday run, and just shy of 7K's on Sunday, so I think that's a start.
I'm trying to find a happy medium, where running is less of an all-consuming passion and more just something I love, something that I do, because the intensity of that passion tends to wax and wane. When I'm in love, smashing kilometres and loving it, that passion can be a lot easier to sustain. When I'm doing it hard, feeling fat and hopeless, and worried about my abilities, it's obviously a lot harder to feel that love, and my attention seems to divert to other things. So if I can learn to see it as a granted rather than a lofty, endlessly-chased goal, I can hopefully gain some perspective and be able to incorporate it into my life long term.
I made it out for the monster long run, coming in at 18.66ks in 2:47:11. It was a mammoth effort and I really felt nervous before heading out for that one, panicky and unsure about myself. But, I made it.
Maybe it was due to the five-day long weekend that my long run was in the middle of, maybe I was just a little too pleased with myself...either way, I didn't make it out for another run until Thursday. Non, non, non awesome. I like to head out Tues/Thurs/Sun, with other days as optional extras. But yeah, motivation, energy and nutrition have all been low and I find myself more than a little unenthused.
I did put in a nice 6K's on that Thursday run, and just shy of 7K's on Sunday, so I think that's a start.
I'm trying to find a happy medium, where running is less of an all-consuming passion and more just something I love, something that I do, because the intensity of that passion tends to wax and wane. When I'm in love, smashing kilometres and loving it, that passion can be a lot easier to sustain. When I'm doing it hard, feeling fat and hopeless, and worried about my abilities, it's obviously a lot harder to feel that love, and my attention seems to divert to other things. So if I can learn to see it as a granted rather than a lofty, endlessly-chased goal, I can hopefully gain some perspective and be able to incorporate it into my life long term.
Monday, April 18, 2011
A foam roller saved my life
It's been a stank running week for me. I kept feeling like I was *maybe* coming down with something, I'd be a little bit chesty, a little bit sniffly, a little bit nauseous, but it never got worse. I ran five k's on Saturday, and it was horrid. Slow, painful, and I was locking up with shin splints. Instead of feeling energised and accomplished after my run, I felt depressed and hopeless. If I can't run five k's, how am I ever going to run 20? I massaged the legs out, but they stayed tight. Tight like steel cables, and the more I thought about it...they're always a little sore, those lower legs of mine. Even in bed at night, heavy and stiff and tired. Even on a simple walk, tight tight tight.
I took an extra rest day on Sunday, the first Sunday I haven't gone out to run in what feels like forever. I thought maybe I'm overtraining, and that's why I feel tired and achy, and why my legs hurt. After the rest I headed out on Monday morning to do some hillwork, aiming for 6.5 k's. I managed four hill reps and four and a half k's before limping home in pain.
When I have an injured area or a bad run I feel panicky. The thought of not being able to run, or not being able to stay on plan, makes me feel desperate.
Something had to be done. I spent a morning researching treatment (again!) and decided to go out and buy a foam roller. $90 and one lunch break later, I was the proud owner of one very long bright blue foam tubey thing, and had a good idea of how to use it.
The idea behind foam rolling is that it releases the fascia of the muscle, the coating that surrounds the muscle and causes the tight feeling. There's also an idea that the constant work-tear-rebuild cycle of exercise causes scar tissue or knots to build up on the muscle, and that rolling breaks up those knots. Basically it's like giving yourself a deep tissue massage. It's simulataneously a relief and intensely painful.
So I get home, chuck on my jammies, and hit that roller like my life depends on it. Back and forth under the rear of my calves, then kneeling up on it and working out the front of my calves. The relief was almost instant. I could feel the knots, and yep, that hurt like a bastard, but my legs are definitely looser.
After a walk this morning I repeated the process, carefully rolling and then stretching out the muscles, and I could actually stretch properly! It was still painful, but so much better.
Today my legs feel looser, but also sore (bruised?) from the rolling itself. I'm planning on another rest day or two, with morning and night rolling. I need to work in an easy run somewhere, to test drive my legs, and if they're ok I'll head out for this weekend's long run, which is a whopper at 17k's. If it's all too much I'm ok with reducing my run segments and walking most of the distance, it'll take a lot longer but I'm happy to dial it back for a bit if it means I can keep going and reach my goals.
Wish me luck...
I took an extra rest day on Sunday, the first Sunday I haven't gone out to run in what feels like forever. I thought maybe I'm overtraining, and that's why I feel tired and achy, and why my legs hurt. After the rest I headed out on Monday morning to do some hillwork, aiming for 6.5 k's. I managed four hill reps and four and a half k's before limping home in pain.
When I have an injured area or a bad run I feel panicky. The thought of not being able to run, or not being able to stay on plan, makes me feel desperate.
Something had to be done. I spent a morning researching treatment (again!) and decided to go out and buy a foam roller. $90 and one lunch break later, I was the proud owner of one very long bright blue foam tubey thing, and had a good idea of how to use it.
The idea behind foam rolling is that it releases the fascia of the muscle, the coating that surrounds the muscle and causes the tight feeling. There's also an idea that the constant work-tear-rebuild cycle of exercise causes scar tissue or knots to build up on the muscle, and that rolling breaks up those knots. Basically it's like giving yourself a deep tissue massage. It's simulataneously a relief and intensely painful.
So I get home, chuck on my jammies, and hit that roller like my life depends on it. Back and forth under the rear of my calves, then kneeling up on it and working out the front of my calves. The relief was almost instant. I could feel the knots, and yep, that hurt like a bastard, but my legs are definitely looser.
After a walk this morning I repeated the process, carefully rolling and then stretching out the muscles, and I could actually stretch properly! It was still painful, but so much better.
Today my legs feel looser, but also sore (bruised?) from the rolling itself. I'm planning on another rest day or two, with morning and night rolling. I need to work in an easy run somewhere, to test drive my legs, and if they're ok I'll head out for this weekend's long run, which is a whopper at 17k's. If it's all too much I'm ok with reducing my run segments and walking most of the distance, it'll take a lot longer but I'm happy to dial it back for a bit if it means I can keep going and reach my goals.
Wish me luck...
Wednesday, April 13, 2011
Firework
After a patchy week (rain! funeral! the amount of red wine I drank to get through the funeral! more rain!) I headed out into a comfortably warm morning for a nice run.
4:20am was not kind, and initially I felt even more out of it than I normally do at that hour. I always wake up a bit as time goes on, so just tried to shake it off and get out the door. I was wore capri tights, a tech tee and one of my new bondi bands (I have five now!)
My legs have been a bit sore ever since my long run on Sunday, particularly my old slightly dicky left knee, so I went out carefully. I needn't have worried, after a kilometre I'd warmed up and was feeling fine, and after that I felt so good that I actually started to go FAST! I never, ever go fast. I've been doing all this long, slow distance work and never quite believed that LSD makes you fast, but at one stage I was flying up an incline at 5:30 pace and I was totally blown away! I don't think I've ever gone that fast.
I played with faster intervals, and each time I'd think, "I can't hold this pace for a whole minute, erk"....but then I would. And I'd rest a little, and then I'd do another fast interval. I was breathing hard, and had sweat pouring off me, but I was doing it!
Ended up covering just shy of 7Ks in 54 minutes. Not exactly Olympic time trial-breakneck stuff, but fast for me, and exciting. I think I'm going to include some speedwork like this each week or second week, and of course I'm still trying hard to get myself putting in the hillwork (but that's Sunday's problem :D)
4:20am was not kind, and initially I felt even more out of it than I normally do at that hour. I always wake up a bit as time goes on, so just tried to shake it off and get out the door. I was wore capri tights, a tech tee and one of my new bondi bands (I have five now!)
My legs have been a bit sore ever since my long run on Sunday, particularly my old slightly dicky left knee, so I went out carefully. I needn't have worried, after a kilometre I'd warmed up and was feeling fine, and after that I felt so good that I actually started to go FAST! I never, ever go fast. I've been doing all this long, slow distance work and never quite believed that LSD makes you fast, but at one stage I was flying up an incline at 5:30 pace and I was totally blown away! I don't think I've ever gone that fast.
I played with faster intervals, and each time I'd think, "I can't hold this pace for a whole minute, erk"....but then I would. And I'd rest a little, and then I'd do another fast interval. I was breathing hard, and had sweat pouring off me, but I was doing it!
Ended up covering just shy of 7Ks in 54 minutes. Not exactly Olympic time trial-breakneck stuff, but fast for me, and exciting. I think I'm going to include some speedwork like this each week or second week, and of course I'm still trying hard to get myself putting in the hillwork (but that's Sunday's problem :D)
Sunday, April 10, 2011
The longest long run (yet)
Yesterday I headed out and completed a 15K long run. You'd think that after successfully completing a 10, then a 12.5, that this would be a breeze, but I was nervous and unmotivated to tackle the distance. It was actually the first time on a long run that I even thought about just turning around and packing it in!
Nevertheless, I overcame those negative impulses and went on to finish strong, even running continuously through the last kilometre at a 7:05K pace!
It was a week of many firsts for me, the first time I've topped 30Ks in a week, first 15K distance, and the first run long enough to require me to carry water and fuel.
I wore my new hydration pack, I made a bit of a killing on it at kathmandu and ended up with a 2L hydration pack for the bargain price of $65 all up, including bladder. It's small and quite lightweight, and bothers me far less than I thought it would. I like handhelds and things like that, but with a dog leash in one hand and a handheld in the other life gets complicated fast! I became adept fairly quickly at filling, packing and slurping fluid out of it, and overall I think it'll be a very handy addition to my gear arsenal.
I also carried fuel for the first time, and this was something I'll need to work at. I carried a gel, and a packet of GU chomps.
The gel was a berry flavoured Winners brand gel. Winners is a natural brand that's available in the supermarket. It had some caffeine in it, was thick and reasonably tasty, but I found it difficult to get all the gel out. I also really hate to litter, so I rolled the empty packet up and popped it in my pocket, which led to a sticky mess. I like the taste and convenience of gels but I always seem to end up all sticky and gross from them. I did, however, feel better after taking it at around the 45 minute point.
I probably had too much fuel with me, as later when I moved to the GU chomps I realised the packet was designed to be used over a period of 1.5-2 hours. Still, probably better to have too much than too little. I thought, given that gels are sticky and kinda icky, that I'd really like the chomps. WRONG!
The packet was difficult to open, and I had to wrestle with it for several frustrating minutes. And if the packet fuels two hours, how many chomps do I take, and when? I also didn't like the texture or flavour of them very much, they were sort of icky and chemically tasting. I didn't finish the packet, and I am typically a fiend for anything sugary, so they must have been bad! So, for fuels we go back to the drawing board!
Nevertheless, I overcame those negative impulses and went on to finish strong, even running continuously through the last kilometre at a 7:05K pace!
It was a week of many firsts for me, the first time I've topped 30Ks in a week, first 15K distance, and the first run long enough to require me to carry water and fuel.
I wore my new hydration pack, I made a bit of a killing on it at kathmandu and ended up with a 2L hydration pack for the bargain price of $65 all up, including bladder. It's small and quite lightweight, and bothers me far less than I thought it would. I like handhelds and things like that, but with a dog leash in one hand and a handheld in the other life gets complicated fast! I became adept fairly quickly at filling, packing and slurping fluid out of it, and overall I think it'll be a very handy addition to my gear arsenal.
I also carried fuel for the first time, and this was something I'll need to work at. I carried a gel, and a packet of GU chomps.
The gel was a berry flavoured Winners brand gel. Winners is a natural brand that's available in the supermarket. It had some caffeine in it, was thick and reasonably tasty, but I found it difficult to get all the gel out. I also really hate to litter, so I rolled the empty packet up and popped it in my pocket, which led to a sticky mess. I like the taste and convenience of gels but I always seem to end up all sticky and gross from them. I did, however, feel better after taking it at around the 45 minute point.
I probably had too much fuel with me, as later when I moved to the GU chomps I realised the packet was designed to be used over a period of 1.5-2 hours. Still, probably better to have too much than too little. I thought, given that gels are sticky and kinda icky, that I'd really like the chomps. WRONG!
The packet was difficult to open, and I had to wrestle with it for several frustrating minutes. And if the packet fuels two hours, how many chomps do I take, and when? I also didn't like the texture or flavour of them very much, they were sort of icky and chemically tasting. I didn't finish the packet, and I am typically a fiend for anything sugary, so they must have been bad! So, for fuels we go back to the drawing board!
Subscribe to:
Posts (Atom)