The sports massages are still at the painful stage but my calves are loosening up very well. Coupled with stronger Achilles tendons from the heel-drop exercises this has allowed me to have a good start sticking to the plan.
The month started relatively easy so the longest run for that week was just 10.5 miles.
The following three weeks saw a steady increase in the weekly long run: 13.5 miles, 15 miles (2h37m) and an incredibly dull tarmac-all-the-way run home from work of 18.5 miles (3h35m) four days after the 15 miler.
All of these runs were following a format of 10 minute run/1 minute walk until tiredness increased the walk element. During the week before the long run there were a couple of shorter sessions with faster runs or variable speed runs to try and build and maintain a base speed.
Introducing walking into the longer runs is imperative: very few people run the entirety of the Marathon des Sables (perhaps the top 100) so I'm not even going to attempt to run the entirety of my long outings!
Having run the 18.5 miler on tarmac my legs felt it: the legs always feel a run far more than if it had been off-road. I'll be ensuring the majority of my long runs are off-road and hilly as that's more reflective of the terrain in the Sahara desert.
I did recall the ice-cold bath trick after that run: this isn't at all comfortable but works an absolute treat, so straight after the 18.5 mile I screamed into an ice-cold bath to cover my legs.
Result? No soreness the next day!
Sunday, 31 July 2011
Wednesday, 13 July 2011
Sports massages hurt . . .
Today I had my first sports massage in umpteen years, so I knew what to expect.
Jim has a fantastic reputation for sorting out knotted muscles. He's the kind of sports massage therapist who can crunch household bricks into dust with his fingers, while laughing . . . ideal for the job then!
After half an hour of uttering every word under the swear-word rainbow, feeling a little nauseous and finishing in a sweat-drenched T-shirt (me, not Jim) Jim's assessment was that my calf muscles contain multiple severe knots . . . as do my hamstrings . . . and my iliotibial band (the hard vertical band of muscle running along the outside of the legs) and my glutes. We didn't get to my quads, so that's for another day.
So it seems likely all these tight muscles (as my wife very often says: "You never stretch off your runs!") must in some way be pulling on my Achilles: the lateral sides of my calf muscles are extremely tight, so that seems to make sense.
I'm booked in for twice a week for the next three months: there's some serious work to do!
Jim has a fantastic reputation for sorting out knotted muscles. He's the kind of sports massage therapist who can crunch household bricks into dust with his fingers, while laughing . . . ideal for the job then!
After half an hour of uttering every word under the swear-word rainbow, feeling a little nauseous and finishing in a sweat-drenched T-shirt (me, not Jim) Jim's assessment was that my calf muscles contain multiple severe knots . . . as do my hamstrings . . . and my iliotibial band (the hard vertical band of muscle running along the outside of the legs) and my glutes. We didn't get to my quads, so that's for another day.
So it seems likely all these tight muscles (as my wife very often says: "You never stretch off your runs!") must in some way be pulling on my Achilles: the lateral sides of my calf muscles are extremely tight, so that seems to make sense.
I'm booked in for twice a week for the next three months: there's some serious work to do!
Thursday, 30 June 2011
The beginning of a cunning plan
I now feel confident that I've built a base of cardiovascular fitness that can allow me, as long as I don't get injured, to build up fast over the next 9 months to get ready for the Marathon des Sables in April 2012.
Much as I would have liked to have started seriously at a far earlier time (back in 2009, when I joined the Wait-list) it needs to be recognised that training for an event such as the Marathon des Sables can lead to burn-out, if not injury, well before the event itself. And not just on a physical level but mentally too.
Some would argue that 9 months (OK: 15 months if you include the light work I've done over the last 6 months) of hard training for this event isn't enough and I'd agree for someone who has literally done nothing most of their lives. Fortunately I come from a background of having put myself through some hard training (albeit some years ago now) so my body will recall and accept some of the upcoming training as "the norm". The old saying is true that events such as this become predominantly a mental battle over a body that starts giving up.
What's critical for the Marathon des Sables is recovery from each session and reaching a point where the body will accept getting up the next day and doing it again . . . and again . . . and again.
That will require consecutive day training as well as some big mileages.
My plan for the next 9 months in training for the Marathon des Sables is as follows:
- keep to no more than a 10% increase in the weekly total mileage
This is the standard approach for any training programme: numerous studies prove that any greater increase very quickly leads to breakdowns and injury.
- until the last couple of months (January/February 2012) not having more than 3-4 run or run/walk sessions per week
For similar injury-prevention reasons and to ensure a peak of fitness at the right time. The Marathon des Sables is not just about putting one foot in front of the other for 150 miles (there's the other test of carrying heavy kit) and the event does not permit advance kit drops, which would be difficult anyway as no-one knows the route of the course until the day before it starts! Upper body fitness sessions shouldn't be underestimated and will need attention too so the body is prepared for carrying up to 15kg in weight for 7 days. A couple of sessions a week of weights and core stability work will be needed in addition to the run/walk sessions.
- get used to an increasing weight in the rucksack over the coming months
I'll have to get used to this at some point and personally I think the earlier the better. Carrying extra weight does though change foot-strike in both the running and walking phase of the gait cycle so care needs to be taken not to take on too much too soon and end up with an injury. I'm aiming to leave the UK with a maximum rucksack weight of 10kg before adding the water, distress flare and cooking fuel that I'll collect in Morocco.
- a 3 week/1 week cycle
In other words, build up the longest run and total weekly mileage progressively over a 3 week period with the fourth week being a "do as I please" week to ensure optimal recovery for the next 3 week/1 week cycle. 9 months is a long training period so hammering it week in and week out won't work.
- weights and core stability session
As I mention above a couple of these sessions a week will be needed to help delay the inevitable body breakdown.
Much as I would have liked to have started seriously at a far earlier time (back in 2009, when I joined the Wait-list) it needs to be recognised that training for an event such as the Marathon des Sables can lead to burn-out, if not injury, well before the event itself. And not just on a physical level but mentally too.
Some would argue that 9 months (OK: 15 months if you include the light work I've done over the last 6 months) of hard training for this event isn't enough and I'd agree for someone who has literally done nothing most of their lives. Fortunately I come from a background of having put myself through some hard training (albeit some years ago now) so my body will recall and accept some of the upcoming training as "the norm". The old saying is true that events such as this become predominantly a mental battle over a body that starts giving up.
What's critical for the Marathon des Sables is recovery from each session and reaching a point where the body will accept getting up the next day and doing it again . . . and again . . . and again.
That will require consecutive day training as well as some big mileages.
My plan for the next 9 months in training for the Marathon des Sables is as follows:
- keep to no more than a 10% increase in the weekly total mileage
This is the standard approach for any training programme: numerous studies prove that any greater increase very quickly leads to breakdowns and injury.
- until the last couple of months (January/February 2012) not having more than 3-4 run or run/walk sessions per week
For similar injury-prevention reasons and to ensure a peak of fitness at the right time. The Marathon des Sables is not just about putting one foot in front of the other for 150 miles (there's the other test of carrying heavy kit) and the event does not permit advance kit drops, which would be difficult anyway as no-one knows the route of the course until the day before it starts! Upper body fitness sessions shouldn't be underestimated and will need attention too so the body is prepared for carrying up to 15kg in weight for 7 days. A couple of sessions a week of weights and core stability work will be needed in addition to the run/walk sessions.
- get used to an increasing weight in the rucksack over the coming months
I'll have to get used to this at some point and personally I think the earlier the better. Carrying extra weight does though change foot-strike in both the running and walking phase of the gait cycle so care needs to be taken not to take on too much too soon and end up with an injury. I'm aiming to leave the UK with a maximum rucksack weight of 10kg before adding the water, distress flare and cooking fuel that I'll collect in Morocco.
- a 3 week/1 week cycle
In other words, build up the longest run and total weekly mileage progressively over a 3 week period with the fourth week being a "do as I please" week to ensure optimal recovery for the next 3 week/1 week cycle. 9 months is a long training period so hammering it week in and week out won't work.
- weights and core stability session
As I mention above a couple of these sessions a week will be needed to help delay the inevitable body breakdown.
Saturday, 25 June 2011
A milestone! Durham Dales Challenge
Distance: 16 miles (event: Durham Dales Challenge)
Ascent: 1580 ft
Rucksack weight: 2-3kg
Calories burnt: 2794
Time: 3h28m
Since the last update I've had one week off from running, but otherwise I've stuck to the plan: no more than 3 runs a week (and many weeks I've just been out twice, such as this week) and not more than a 10% increase in the weekly mileage.
A couple of weeks ago was the highest weekly mileage at a modest 21.25 miles which included a 13.25 mile run (2h18m) with over 1200 foot of ascent. Unfortunately that run gave me a painful reminder of something I suffered with many years ago when I last went running a few hours: severe nipple abrasion and bleeding! Sufferers will know how painful that is when you're showering down afterwards.
In time for today's run I bought and tried out this American product called NipGuards and I had no problems at all.
For today's run I thought I'd give the Durham Dales Challenge a go.
This is an annual event organised under the Long Distance Walker's Association rules.
The LDWA's events aren't open to runners unless the event is a "Challenge" event. I've read elsewhere that, as these are predominantly off-road events in the hills and dales, they're great training events for the build-up to the Marathon des Sables.
Right up to the starting gun I was fiddling with what kit to carry and ended up running with about 2-3kgs in my rucksack. Yesterday I bought a 4 litre chest pouch to attach to the front of my OMM32 litre rucksack to store a map and food on-the-go. This is something I've read elsewhere as being recommended for the MdS to prevent having to stop too often to get the map/compass/food etc. out.
The chest pouch didn't work for me. After a couple of miles of today's event I found my upper body struggling to dissipate the heat I was generating: it felt like there was no airflow around my back (obviously, with a rucksack on) but also none around my chest. I detached the chest pouch and haven't worn it since. That was an experiment worth trying as I wouldn't want to find this out on the MdS itself.
From the off it took a lot of willpower to reign in a natural desire to want to run the whole thing along with all the other runners so I had to remind myself I'm training for different purposes. Once I settled into a run/walk rhythm I began passing those who'd raced off ahead at the start. The last few miles saw me start to struggle on an increasingly warm day and what felt like an increasingly heavy rucksack; muscle cramps came on as I tried getting my tired legs over yet another stile and my shoulder muscles ached.
I felt quite pleased with today's 16 mile effort with a rucksack and the leg cramping is simply a case of getting the leg muscles stronger and getting the electrolyte balance right in my water intake. Dealing with aching shoulder and neck muscles is a simple case of getting used to wearing an increasingly weighted rucksack. Today's effort meant I felt pleasantly shattered for the rest of the day.
By the winter my body needs to be used to going out for a 20-plus mile run every week. That's quite a jump to go from running 18-20 miles in total each week, as I have done the last couple of weeks, to running that distance in one go on a weekly basis!
Unfortunately though my calves and Achilles still aren't fully performing: while I can get out and keep on my feet for a few hours I finish sore and I know an irreparable injury will come up soon if I'm not careful.
I've been given a recommendation for a sports masseur (i.e., the painful sort, not the wishy-washy-plinky-plonky-soft-music-to-fall-asleep-to sort!), so that's my next stop!
Ascent: 1580 ft
Rucksack weight: 2-3kg
Calories burnt: 2794
Time: 3h28m
Since the last update I've had one week off from running, but otherwise I've stuck to the plan: no more than 3 runs a week (and many weeks I've just been out twice, such as this week) and not more than a 10% increase in the weekly mileage.
Each person will react differently but I do know from previous marathon training that my body starts breaking down after about 3 months on 4-5 runs a week. Hence my intention is to keep the frequency of weekly outings low but keep increasing the distance of the longer run: I have to ensure injuries are kept at bay over the next 9 months or so.
A couple of weeks ago was the highest weekly mileage at a modest 21.25 miles which included a 13.25 mile run (2h18m) with over 1200 foot of ascent. Unfortunately that run gave me a painful reminder of something I suffered with many years ago when I last went running a few hours: severe nipple abrasion and bleeding! Sufferers will know how painful that is when you're showering down afterwards.
In time for today's run I bought and tried out this American product called NipGuards and I had no problems at all.
For today's run I thought I'd give the Durham Dales Challenge a go.
This is an annual event organised under the Long Distance Walker's Association rules.
The LDWA's events aren't open to runners unless the event is a "Challenge" event. I've read elsewhere that, as these are predominantly off-road events in the hills and dales, they're great training events for the build-up to the Marathon des Sables.
Right up to the starting gun I was fiddling with what kit to carry and ended up running with about 2-3kgs in my rucksack. Yesterday I bought a 4 litre chest pouch to attach to the front of my OMM32 litre rucksack to store a map and food on-the-go. This is something I've read elsewhere as being recommended for the MdS to prevent having to stop too often to get the map/compass/food etc. out.
The chest pouch didn't work for me. After a couple of miles of today's event I found my upper body struggling to dissipate the heat I was generating: it felt like there was no airflow around my back (obviously, with a rucksack on) but also none around my chest. I detached the chest pouch and haven't worn it since. That was an experiment worth trying as I wouldn't want to find this out on the MdS itself.
From the off it took a lot of willpower to reign in a natural desire to want to run the whole thing along with all the other runners so I had to remind myself I'm training for different purposes. Once I settled into a run/walk rhythm I began passing those who'd raced off ahead at the start. The last few miles saw me start to struggle on an increasingly warm day and what felt like an increasingly heavy rucksack; muscle cramps came on as I tried getting my tired legs over yet another stile and my shoulder muscles ached.
I felt quite pleased with today's 16 mile effort with a rucksack and the leg cramping is simply a case of getting the leg muscles stronger and getting the electrolyte balance right in my water intake. Dealing with aching shoulder and neck muscles is a simple case of getting used to wearing an increasingly weighted rucksack. Today's effort meant I felt pleasantly shattered for the rest of the day.
By the winter my body needs to be used to going out for a 20-plus mile run every week. That's quite a jump to go from running 18-20 miles in total each week, as I have done the last couple of weeks, to running that distance in one go on a weekly basis!
Unfortunately though my calves and Achilles still aren't fully performing: while I can get out and keep on my feet for a few hours I finish sore and I know an irreparable injury will come up soon if I'm not careful.
I've been given a recommendation for a sports masseur (i.e., the painful sort, not the wishy-washy-plinky-plonky-soft-music-to-fall-asleep-to sort!), so that's my next stop!
Sunday, 1 May 2011
Progress, but not quite right . . .
Without a doubt the Achilles rehab work I went through earlier this year has helped me get through the training ceiling I had reached: since my three week lay off from running and walking ended in late January 2011 there has only been one week where I haven't run. I've also lost a few pounds!
But my calves and Achilles remain tight and the soreness doesn't completely go while out running. The positive is that I can actually keep moving, whereas 6 months ago I'd be brought to a stop. While the current state of affairs would be fine if all I wanted to do was run a few miles a week it's no good for the Marathon des Sables: currently I'd be lucky to get to Checkpoint 2 on day 1.
A new trick I've learnt is keeping my legs outstretched in front of me and placing a Boots frozen cold compress under my Achilles. Twenty minutes of that and I'm up walking around as if nothing has happened . . . until my calves and Achilles seize up again.
That deals with the symptoms, but the cause hasn't been found: I've been trying heel lifts without success and different makes and model of running shoe: the ASICS Gel Nimbus seems to give me the most cushioned and comfortable ride so I'll give these a shot for a while.
Dr. Speight had mentioned some months ago it might be worth my while seeing a podiatrist about orthotics but I'm reluctant to do so considering the expensive waste of time that's been in the past.
I've been sticking to the plan of no more than 3 runs a week and keeping to the 10%-per-week mileage increase rule; on a couple of occasions I've been out with my OMM 32 litre rucksack with a kilo or two to start getting used to it.
For the next couple of months I'll be in double-digit weekly mileage territory so I'll have to see how things hold up.
But my calves and Achilles remain tight and the soreness doesn't completely go while out running. The positive is that I can actually keep moving, whereas 6 months ago I'd be brought to a stop. While the current state of affairs would be fine if all I wanted to do was run a few miles a week it's no good for the Marathon des Sables: currently I'd be lucky to get to Checkpoint 2 on day 1.
A new trick I've learnt is keeping my legs outstretched in front of me and placing a Boots frozen cold compress under my Achilles. Twenty minutes of that and I'm up walking around as if nothing has happened . . . until my calves and Achilles seize up again.
That deals with the symptoms, but the cause hasn't been found: I've been trying heel lifts without success and different makes and model of running shoe: the ASICS Gel Nimbus seems to give me the most cushioned and comfortable ride so I'll give these a shot for a while.
Dr. Speight had mentioned some months ago it might be worth my while seeing a podiatrist about orthotics but I'm reluctant to do so considering the expensive waste of time that's been in the past.
I've been sticking to the plan of no more than 3 runs a week and keeping to the 10%-per-week mileage increase rule; on a couple of occasions I've been out with my OMM 32 litre rucksack with a kilo or two to start getting used to it.
For the next couple of months I'll be in double-digit weekly mileage territory so I'll have to see how things hold up.
Sunday, 23 January 2011
Have the heel drops worked?
It took me about a week to get enough strength in my calves to do the heel-drop exercises properly. After that, I was off!
When I introduced the 10kg rucksack, which felt heavy (so how am I going to carry this kind of weight on the MdS?!), I felt as though I was starting the Achilles rehabilitation all over again but a week or so of the rucksack heel drops saw me get used to it.
This has been my first week back at running/walking since the beginning of December 2010, when the Achilles tendon pain was just getting too much (and which led me to Dr. Speight in the first place).
Having religiously stuck to the exercise programme Dr. Speight gave me I have managed to run 10.5 miles this week, albeit very slowly. This is the most I've done in a week since July last year! What's been amazing is the effect on my Achilles tendons: some tightness (which I'm able to stretch out) but no pain for the first time in eons. I even managed an hour's run/walk today and while the Achilles tendons were a little sore they calmed down significantly after some deep stretching.
Touch wood, but I seem to have found a resolution to this problem I've had for literally years.
The plan for the next 6 months or so is to very gradually build the endurance and capability to stay on my feet without seeing me revert to having Achilles problems. I plan to do this as follows:
- no more than 3 runs a week;
- total mileage per week not to exceed more than 10% of the previous week's total mileage;
- get the training in to aim for an autumn marathon.
I do feel concerned though that this might be a little late in the day: back in 2009, when I got on to the MdS 2012 Wait-list (at position 83; I'm now at position 70), my plan had been to be marathon fit by the spring of this year . . . that isn't going to happen.
Am I going to run out of time to get fit enough for hauling myself and up to 15kg of kit across the Moroccan Sahara less than 15 months from now?
When I introduced the 10kg rucksack, which felt heavy (so how am I going to carry this kind of weight on the MdS?!), I felt as though I was starting the Achilles rehabilitation all over again but a week or so of the rucksack heel drops saw me get used to it.
This has been my first week back at running/walking since the beginning of December 2010, when the Achilles tendon pain was just getting too much (and which led me to Dr. Speight in the first place).
Having religiously stuck to the exercise programme Dr. Speight gave me I have managed to run 10.5 miles this week, albeit very slowly. This is the most I've done in a week since July last year! What's been amazing is the effect on my Achilles tendons: some tightness (which I'm able to stretch out) but no pain for the first time in eons. I even managed an hour's run/walk today and while the Achilles tendons were a little sore they calmed down significantly after some deep stretching.
Touch wood, but I seem to have found a resolution to this problem I've had for literally years.
The plan for the next 6 months or so is to very gradually build the endurance and capability to stay on my feet without seeing me revert to having Achilles problems. I plan to do this as follows:
- no more than 3 runs a week;
- total mileage per week not to exceed more than 10% of the previous week's total mileage;
- get the training in to aim for an autumn marathon.
I do feel concerned though that this might be a little late in the day: back in 2009, when I got on to the MdS 2012 Wait-list (at position 83; I'm now at position 70), my plan had been to be marathon fit by the spring of this year . . . that isn't going to happen.
Am I going to run out of time to get fit enough for hauling myself and up to 15kg of kit across the Moroccan Sahara less than 15 months from now?
Thursday, 23 December 2010
I have an 'opathy!
I came across an ultra-running website that recommended a visit to Dr. Martyn Speight (a musculoskeletal and sports physician) for Achilles tendon issues. I have to admit to having had some pre-assessment scepticism: I've been through numerous physios and podiatrists in the past along with various orthotic prescriptions without success.
Fortunately Dr. Speight has a particular interest and expertise in this field, being one of those chaps who runs up and down 1-in-25 fells for fun at the weekend.
A very thorough and easily understood assessment shows that apparently I have an Achilles tendinopathy. Fortunately this is a low-grade tendinopathy and so should be something I can recover from.
The almost constant tightness and pain is a result of too many years in the past doing the running but without the strengthening and stretching of the appropriate calf muscles and Achilles tendons. Being inactive over recent years hasn't helped at all.
X-ray scans show a clear degeneration in the tendon areas that seem to hurt the most and, after a little ultrasound work, Dr. Speight gave me some exercises to do to build up the strength of the Achilles tendons. These are based on the Swedish physician Dr. Alfredson's discovery that eccentric strength training of the Achilles tendon using heel-drop exercises saw a significant response rate: simple, but apparently very effective.
So I'm on a three week lay-off from any running at all and instead will be doing 3 x 15 heel drops on each leg, twice a day, seven days a week. After three weeks and assuming no problems I should be progressing to doing these with a 10kg rucksack.
Let's hope this works because I really need to start building some time on my feet!
Fortunately Dr. Speight has a particular interest and expertise in this field, being one of those chaps who runs up and down 1-in-25 fells for fun at the weekend.
A very thorough and easily understood assessment shows that apparently I have an Achilles tendinopathy. Fortunately this is a low-grade tendinopathy and so should be something I can recover from.
The almost constant tightness and pain is a result of too many years in the past doing the running but without the strengthening and stretching of the appropriate calf muscles and Achilles tendons. Being inactive over recent years hasn't helped at all.
X-ray scans show a clear degeneration in the tendon areas that seem to hurt the most and, after a little ultrasound work, Dr. Speight gave me some exercises to do to build up the strength of the Achilles tendons. These are based on the Swedish physician Dr. Alfredson's discovery that eccentric strength training of the Achilles tendon using heel-drop exercises saw a significant response rate: simple, but apparently very effective.
So I'm on a three week lay-off from any running at all and instead will be doing 3 x 15 heel drops on each leg, twice a day, seven days a week. After three weeks and assuming no problems I should be progressing to doing these with a 10kg rucksack.
Let's hope this works because I really need to start building some time on my feet!
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