2007 Training Plan Month 2

Below is my month 2 training plan for 2007. Month 1 went mostly to plan. I missed a few sessions due to work, and some slight injury. You'll be pleased to hear my ankle is better than expected after the 24 mile event at the weekend, when it really caused me problems. I didn't run on Tuesday, but did an hour on the ski machine/cross on Wednesday. Less impact that risking a run at the moment. Walking more than a few hundred metres it's still painful. I'll have to be careful with what I do this weekend, to allow it sufficient healing time.

My pack weight increases every couple of weeks now. I may have to review that if I think it's increasing too much too soon. I don't want to risk injury.

The milestone for this month is the Beacon Bash ,a 21 mile LDWA event near Wigan. I have entered as a runner again, and should hopefully be fully fit and improve on my performance last Sunday. Although as I am increasing weight every few weeks, I wonder if I will every really improve my times significantly. Perhaps not, but if I can try and maintain an average of 4mph or above regardless of terrain, I'll be happy. I was reading on an Ultrarunner website that 3mph is considered average, and 4mph good going for very long (10 hours - 24 hours) events apparently. Given thats the kind of event I'm training for. I think 4mph+ is a good target average pace for these events which typically have several thousand feet of ascent.

Anyway, here's month 2:

That's Lyth

Last week I mentioned my right foot was painful, I suspected an inversion sprain picked up on the Cannock Trig race, and aggravated by last weeks hill walk in near Macclesfield. Well, by Monday it had got significantly worse. I could just about bear weight on it, but only if I stood on my tip toe on that foot. I spent Monday and Tuesday with my foot elevated, and when on my feet I more or less hopped around trying to keep all weight off it, in an attempt to get it right for this weekend’s big event.

At the same time I was telling myself "Under no circumstances should you take part in this race with an ankle and foot in this condition. It could damage it further and put you out for weeks or months". Obviously I was incapable of training, so I just concentrated on resting it. I had to work in Swansea from Thursday to Saturday night, so I had no choice but to walk around. By Thursday I was walking on the flat of my foot again, but every step was painful. Closer inspection showed it was slightly discoloured, a faint yellowish tinge that you get from bruising. I bought an ankle support and wore it for the next 2 days. I still kept saying to myself, 'rest up for another week, you foot will thank you for it'. I got home on Saturday night, and found myself packing my rucksack for the following day. Foolish I told myself. Still, it felt a little better.

I got up at 5am, ate a breakfast and drove to Kendal in the Lake District to take part in 'That's Lyth", billed as a 23 mile 3200ft Long Distance Walkers Association event, open to runners. My actual route is below, posted with the hill profile, and speed profile. On the Speed profile, anything above 5mph is me running, below I'm walking.



I got to Kendal by 7:15, and registered. There were 350 entrants, and they had refused everyone else! Immediately it was obvious that there were a lot of runners, I'd guess at perhaps 100. Also obvious were that some of these were serious hardcore fell runners. I was wearing walking trousers, some new gaiters, my New Balance 1100 trainers, and a windproof and waterproof jacket (and ankle support). In other words I looked like a walker. Some of these fell runners were in T-Shirt and shorts, and I mean short shorts! It was a dark and cold January morning in the Lake District. We were about to set off on a 23 mile route up onto 3 high scars and there were nutters in shorts and T-shirts! They must be super fit. Unless you can run all the way around, your body temperature would drop too much and you would get into serious trouble, hats off to them (assuming they survived!).

We set off at 8am, immediately splitting into two groups, the runners trotting off ahead. I think I must have had the fattest backpack of the day (as usual, it appears this MDS training). I carried 1.5l of electrolyte, plus all the required equipment (first aid kit, waterproof trousers, extra clothes, map and compass).

We headed out of the town centre and then all (except those elite guys) slowed to a walk to climb stone steps up and out of Kendal. Abut 3 miles of serious climbs as you can see from the hill profile, jogging where it was flatter. Then up on top everyone resumed running all the time. This became the pattern for the whole day. Walk up the steeper ascents and jog the flat and downhill’s (where possible). After 2 miles, and for the next mile, I got that numb-foot in both legs I always get. Being different shoes to the ones I used 2 weeks ago I set about loosening them. I had to stop and adjust a few times, annoyingly, which lost me some time. I ended up taking off my ankle support to give my feet more space. I've developed a theory around the reason for this numbness. It only happens on steep climbs. I wonder if blood is filling the muscles in my feet and ankles and causing them to swell, resulting in having to loosen off my shoes? Back on the flat ground it never bothers me. Anyway, after messing around several times that problem went away and I made good time to CP1. I'd averaged 5.5mph over the first 7 miles. My ankle had already started to play up though, so I put the support back on.

Unlike the Ludlow challenge walk I did last year, where no one stopped for more than a minute or two at checkpoints, this time everyone say down and took advantage of the excellent hospitality on offer! Tea, cakes, biscuits, toilets etc. Everyone typically spent about 10 minutes at each CP, refuelling and then setting back off. I was navigating using my Sat Nav PDA and Memory map as usual, I can't praise it enough. Really takes the effort out of navigation.

At 8 miles everyone slowed to walk, for the next 2 miles up a punishing section climbing Whitbarrow scar. I pulled up my hood and put on my gloves as it was very windy and cold. My ankle continued to give me trouble, and already I was regretting even starting. I cursed myself for not following my own advice. I descended the scar down a very steep path, too steep to run down. I slipped and fell a couple of times on the treacherous slippy rock-riddled paths, but got away with only scuffed hands and fingers. I helped out a fellow competitor, who was suffering. He was not really dressed for the occasion, in tracksuit bottoms and a top, also just road running shoes. He said he had done no training at all, and was really struggling. I told him it was 2.5miles to the next CP. He was thirsty, so I gave him some of my electrolyte, then I trotted off and left him walking.

I was pleased to arrive at CP2. I could feel a hot spot on the sole of my left foot, so I inspected and found that some of the Leukotape I use to tape up my feet had curled as was rubbing. I'd packed my tape, so I repaired the damage. I was wearing those gel toe caps again, which worked a treat in these drier conditions.

I refilled my camelback with water and some fruit juice. I ate some biscuits, half a SIS Go energy bar too. I've decided that these Go bars are like eating cardboard. Unless you have pints of water it is very difficult to chew and digest them. I'll cross them off my list for the MDS. I also ate half a banana and set off again.

My ankle really began to hurt now, and after the next hill section, we descended into the plains of the Lyth valley. The next 3 miles are more or less tarmac. I felt fine in myself, not really tired, but every right footstep after 16 miles was agony. The hard surface just crippled me. I knew the next CP was 3 miles away, and I thought maybe I should retire there. I had nothing to prove, I knew I could do the distance, I was just scared that I could do serious damage to my foot. The last mile was soft ground, so I could run again with less discomfort. I hobbled up to CP3, and drank some tea and they dished out some jam doughnuts. CP3 was one of the organisers house (well, his car garage to be precise). They could all see I was in difficulty. They said if I needed to retire, they could give me a lift back put it would be a while. I asked if I could have paracetamol. He went into the house and came back with two 500mg paracetamol which I downed quickly. A look at my foot showed no obvious signs of trauma, so I picked myself up and carried on. I knew the next 3 miles were all uphill, but at least the ground was soft.

The paracetamol kicked in about 40 minutes later, and the pain dulled to more or less nothing. I got my second wind, and caught up and passed several people who had come back me in the last few miles.

I took a couple of photos and a video at this point. Again, it was a little windy, so if you can't hear me I say something along the lines of "this is the 20 mile mark, my ankle is murdering me, at least it's all down bank from here in!".








I hit the peak of the final scar, and found myself running again.

In fact you can see from the speed profile, I pretty much ran the whole way back. Just proved how debilitating the foot problem was, and what I was capable of when feeling fine. I finished in about 6:05 or 6:10. I averaged 4.1mph over the distance. That doesn't sound that fast, but when you factor in that includes 30 minutes worth of stops and socialising at the checkpoints, as well as the 3200ft of climbing, I was happy. Oh, and it was 24 miles, not 23! OK, the foot was an issue, and it remains to be seen how heavy a price I pay for it.

Overall I'm pleased I did it, I overcame some problems and desire to quit, and finished in style (running!).

I don't think I'll be training a great deal this week, just got to see how my foot is. If I have to take 2 weeks off to get it right, I will. Let’s hope not though.

Fingers crossed for a quick recovery.

Scott of the Antartic

I was unable to train Tues - Thurs and Saturday due to late working. I arrived back at 10 and 11pm on Tues and Weds due to being stuck in traffic jams. Road chaos ensued from the storms that hit the UK. Lorries blown over and trees blocking roads, all added to the many miserable hours I sat in traffic jams up and down the country.

My Gym session on Friday was cancelled too, so I did a run in the evening. I did a 10k off road run around Apedale Country Park. I picked an undulating route, rising the highest local point before returning home. I used my new Petzl LED head torch (A Christmas gift) which worked well. I also added a kilo of weight to my backpack. It's from this week onwards that I slowly start to add weight for every training session. I found the 10k quite tough. I don't think I was fully recovered from last weekend. Still, I completed it, although with some discomfort down the length of my right foot on top. Last Sunday, during that disastrous Cannock run I turned my ankle as I was getting tired; my foot turned so that the sole of my right foot was facing my other shoe. Anyway, it was nothing serious. Even today it was just a twinge so I carried on.

On Sunday I planned a 12.5 mile route near Macclesfield, see below. (I posted the actual route and results, including the speed travelled, and elevation profile).



I packed a heavier rucksack. I carried 1.5L of electrolyte (a much weaker solution than recommended; about half as weak), and I carried extra clothes too. I was wearing a thermal base long sleeve top, my walking trousers, an ultralite windproof running jacket, windproof gloves, Ron Hill hat and my New Balance 1100 shoes. I was also trying out two types of gel toe caps. I normally tape up my toes and feet, to great effect, but it is very time consuming. If you get it wrong you can cause more problems than you prevent.
You can see an example of the two types of toe caps through these links.
http://www.foot-trac.com/all_gel_digital_toe_caps.html
http://www.store.acmedicalonline.co.uk/customer/product.php?productid=2523&cat=&page=1&XCARTSESSID=1bf5d3129c6f2212eb2ed132af8c67f1

They are basically the same, but the second type have an outer fabric layer too.

Anyway....

I parked near a place called 'Blaze' and did a combination of walking and running to the foot of the first Tor (Old English for big rock), a 506M elevation. The picture from below and then from the top really don't do it justice. You can just about make out 2 people on the top of the first photo if you look closely.



I ran to the foot, and then walked up to the top, using my walking poles too. The view from the top:



I also took a short video whilst I was up there.



After I had climbed to the top I was forced to change out of my ultralite windproof top, into a (less) lightweight walking water/windproof jacket as I was very cold despite the steep climb. You can hear the wind on the video to get a feel for the blustery conditions. I spent about 10 minutes at the top, changing my clothes and taking photos and video before continuing. I ran the way down and through Macclesfield Forest. Well, I did until I was faced with these obstacles in several placed in my path, that the weeks storms had created.




After that descent, I then ran before slowing to descend the next hill, which eventually led me to the highest peak in the area known as Shining Tor. You can see from the pictures below, it was a distinctly wintery flavour!





It was bitterly cold on the approach, and I was forced to put on my hood over my hat, tighten up various straps and clips to keep warm. It was cold, sleeting and hailing, as the wind chill sent the temperature down to I’m guessing -5 (probably less). My electrolyte drink was ice cold anyway! By the time I had done all this I looked like I was taking part in a polar expedition. You'll just have to take my word for it, it was really that cold!



You can get an idea of how bad the wind was form this next video. I'm afraid you can't hear what I am saying very well. I think I said "It's very windy, and I had better start heading back down as the weather looks to be getting worse". You can see a weather front heading in on the video that looks very dark and ominous!



I descend down, back on the road briefly and past 'The Cat and Fiddle' pub, a place that surely suffers from a distinct lack of trade in the winter months! A few bemused faces stared at me as I ran past in all that gear, rucksack on, and walking poles in hand. I descended further, out of the snow but down paths that were flowing with water from the melt taking place higher up. I got very wet feet indeed, but a couple of nice photos.





I ate a frozen solid SIS Go energy bar at some point before winding my way back along the route to the car. It took my about 3.5 hours, which is only 3.5 miles an hour. However, when you take into the account the 2000ft of ascent and the fact I was stopping to take picture and photos, it's not too bad. I ran at every opportunity.
Those gel top caps performed well, and both survived my sodden wet feet, the fabric ones more so that the just gel ones. The only downside to the day was that the right foot pain I had got progressively worse. I don't think it's anything serious, but even walking is painful today. I'll go easy in the next week and I'm sure it will improve.

Next Sunday it's the big 23 mile LDWA 3500ft of ascent event in the Lake District. Its forecast snow this week, so assuming it's not called off and I don't get lost, I'll update you next week!

Just what I needed - a disastrous day

More of the disaster in a minute.

Firstly, the week’s sessions: I was very busy with work this week. 10pm finishes most nights. I went to the gym on Tuesday at 8:30pm and did a gym/swim session again. My front crawl was a little better this week, still a long way to go though.

I was working so late on Wed and got back at 10:30pm on Thur, so no training on the Wednesday. On Friday I completed my usual gym session though I tweaked a muscle in my right quad which played up a little on Sunday, but it was small fry to the rest of the problems. Saturday I decided to take it easy for Sunday...

I really decided to do this event on the spur of the moment, after being given the leaflet about it a week or so ago. It is called the Cannock Chase Trig point run. Before even going I didn't think I really should. I've not even run 7 miles in distance since the Marathon, let alone 15. I've also only run half a dozen times since then. All sense should have said "No", but I figured "Hey I’ve done 26 miles before, surely I can manage 15".

The route is a 15 mile Fell Runners Association navigational run over Cannock Chase 1500ft of ascent. I've never entered an FRA event, and had no idea what to expect. There were 6 map references and you can take any route to them as long as you visit them in order.

I had friends round the night before, until quite late, so little sleep after a heavy Chinese takeaway meal was the first mistake.

I was up very early with my baby, so it all a bit of a rush to get him up, fed and ready, as well as get my own kit together (although I had done some of it the night before). I dropped him off at my mothers, and drove the 20 miles to Cannock Chase.
I arrived in plenty of time and registered. They had no safety pins for the race numbers, so I had to put it in my map case and put it round my neck. I was running with my Raidlight rucksack, about 3 times the size of the packs that everyone else had on. You had to carry "Map, Waterproof jacket, Whistle", that's all it said. I had those, plus an extra T-shirt, as well as drinks bottle. Now I intended to drink 300-400ml of electrolyte and leave the bottle in the car. I drank that but there was about 200ml left, so I decided to carry it with me.

Standing on the start line I then looked around and realised in horror that most people were carrying hydration packs. Now, I had mine with me, but it was emtpy in my Rucksack (although I only remembered this on the way home after). Still, I thought there is a drinks station at Checkpoint 3, I should be ok until then (5 miles). I switched on my Sat Nav PDA and the location locked in. I had drawn the route on a 50k map and would use the PDA to follow it if necessary. If I'm honest, I was banking on following everyone. I thought the GPS would be bit overkill. I also switched on my GPS unit with my watch for speed/distance....nothing. Now I had checked the battery the night before (one of those Duracell's you can press on to show the charge left) and it had shown half. Obviously half charge is not enough to power it. This was a bitter blow as I would not be able to pace myself at all. I put it back in my rucksack and just started my timer when they shouted the start off (but with no mile markers it was useless anyway).

I was running in my road shoes. I'd made this decision based on the terrain being on the whole fairly good. On reflection I should have worn my off-road shoes as it was muddy in places and grip was difficult. However, I don't think this adversely affected me to any great extent. At the start I was wearing some running leggings, a dry-fit T-Shirt and a thin long sleeve running shirt over the top. I had taped up my toes and was wearing my favourite type of socks which are the Asics Kayano's.

Below is the Map. The Blue route is the one I had pre-planned in advance and intended to follow. The Red one is the route I actually took (GPS trail); more on that later.



Below is also the elevation profile.




The race started, and with no GPS Iwent with the flow, but tried to be mindful of being too quick. The first 3 miles in punishing, about 700ft gained, I can honestly say I don't remember that downhill after mile 1! I was feeling a little tired after the first 3 (CP2 was at mile 2), starting on hills never really agrees with me. I was hot and stripped off to just my T-Shirt. On the whole I was ok at this point. I did feel a little more fatigued than I would have liked, and wondered if I had gone too fast.

At 30 minutes my right toes started to go numb. It slowly spread and by 35 mins I had lost feeling from the knee down. It's impossible to run with this. I thought I had seen the last of this issue a year ago, obviously not. I had to keep stopping every few hundred Metres, taking off my shoe and rubbing feeling back into them. I had dismissed tight laces to be the cause a year ago, but I then sat down and loosened off my entire right lace from the heel end back. Much to my surprise the numbness didn't come back. Now I don't ever tie my laces tight anyway, but I wonder if my feet had swelled up for some reason (hydration related) and caused it. I'd already lost 5 mins or more before CP3 doing this. Then the numbness started to happen in my left. I immediately loosened off the lace and it went away. So, once thing I've learned on Sunday is that, how strange.

Now with all the stopping and starting I had totally lost sight of anyone in front of me. Cannock Chase is a maze of criss-crossing paths and woods and as this route was not marked, you are on your own. I took out my GPS. I had kept sight of people up to where the 'F' of “Cannock Chase Forest” is marked in bold on the map. At that point I was on my own and took a different although parallel route to every one else. I actually started to feel better now, running without anyone in sight reduces pressure to perform I find. The track I had taken was narrow and with fern woods all around, in contrast to the car-sized track that everyone else had taken (I took it on the way back). That said, I don't think it lost me any time and was more enjoyable.

I crossed the road before CP3 and saw the Checkpoint and drinks station. Then, to my horror, there was just water and no electrolyte. I really had been banking on something to keep me going. I drank a little water, and carried on a little concerned. I then remembered food. I looked in my rucksack and then realised I had left my SIS fruit bars and Go-gels at home. I would not have even needed them if the CP had electrolyte, but now running low on fuel I had made a critical error. I was already feeling somewhat tired here, and this was only mile 5.

Checkpoint 3 to 4 I can only describe as torture. Check out the elevation profile, it really was that hard. Two climbs, one small descent. The climb to CP4 (half distance) a local beauty stop is 250ft in less than half a mile. I walked half of the hill. I had slowed up so much on the slope my running pace was walking speed anyway. I lumbered up to the top, didn't even admire the view. I sat down and remembered I had 200ml of PSP22 electrolyte left. It lasted 2 seconds. I looked at my watch 1 hour 17, so even with lots of stops I was still close to a 2:30 finish. This was when I knew I had obviously gone much faster than I should at the start.

I got up and descended. Both calves’s cramped terrible on the way down. I have never really had cramp before but this was agony. The muscles were pulsing hard on each calf and I sat down and tried to ease them with massage for a minute. I unzipped my leggings to the knee in doing this. The right zip then broke trying to zip it back up. So for half the race I had one legging open beneath the knee trailing behind me. I then climbed up to CP5 (mile 9). At this point I decided to not go the route everyone else was taking (to go back down the road from CP5 to where it says "Wandon on the map) turn right and go to CP3/6. Instead I struck off in a more direct route. Where the route deviates at an angle it was following paths instead of through woods or fields. Tiring badly now, I walked up the steep hills and jogged down the slops. However, I got to CP6 (mile 10), overtaking other who had gone the road route. I sat down wearily at CP6 and drank some little half-cupfuls of water.

I set off again up the hill from CP6, another killer climb. I was really spent at this point. Running was just not possible. I tried to run only for the intense cramps to take hold a few hundred yards along. I walked for at least the next 3/4 mile. Another guy stopped to chat for a while as we walked. I then all of a sudden got terribly cold, and I mean really cold. I actually got a bit concerned. I stopped and put my long sleeve running top back on over my T-Shirt and walked on. Still I was cold. I stopped again and put on my lightweight windproof top and windproof gloves. We jogged then to try and get some heat back in me. Again it wasn't log before my legs cramped up so badly that I had to walk. I bid farewell to the guy and walked on. I had warmed up now with the windproof layer on. I am so glad I packed it. The day was bright and sunny, though cold and I nearly didn't pack it. I could have really got into trouble otherwise.

CP6 to 7 (14 miles) was a long slow torturous walk. After the initial climb it was pretty flat, and with the proper fuel in me would have been a breeze. As it stood I was walking. I tried to run every now and again, but didn't get far without cramping. I then got dehydrated. I stopped sweating, a sure sign. I started asking passers by for water, no luck. Now my navigation was spot on between 6 and 7 using sat nav. Others however got hopelessly lost. Half a dozen people who ran passed me at 6 caught me back up a mile before cp7 (and I'd walked it!). One of them gave me some water, and pretty quickly I felt a little better. I got to CP7 (14 miles) but still didn't have the energy to jog much of the last mile. I jogged bits and pieces but cramps returned again. I jogged up to the finish. Not sure exactly but it was around 3:08 minutes. The first half had taken me 1:17, the second an hour and 50 or so. I ended up doing 1900 feet of ascent. When I checked the official route on my map program it was almost 1700 anyway, so 1500 advertised was a little out.

I was feeling terrible, but my eyes lit up when I saw a barrel of SIS drink at the finish. I hastily downed several cups, and 10 minutes later felt wonderful. All the pain I was feeling eased, stomach pain gone, cramps gone. I knew I had really been running on empty for the last 6 miles. Several times along the way I had considered quitting. When my numbness kicked in at 3 miles I thought it was pointless to carry on, at 8 miles when the cramps started, at 11 miles when I got cold, 12 when I got dehydrated. It was only the thought that this is exactly what I need. I need a spectacular disaster to build character and show that despite feeling terrible I can still make it to the end - run, hobble, or walk. I walked back to the car fantasying about stopping at the nearest MacDonald’s (bear in mind it has been years since I ate anything from MacDonald’s) putting my credit card on the counter and ordering 'one of everything'. My body just craved calories and sugar. However, as the SIS drink took hold, I lost the urge and went to pick up my son. Imagine my joy when I walked in and my mother was plating up Sunday roast. I've never eaten so fast in my life.

So, I apologise for the lengthy post, but this was worthwhile.

Lessons learned:

Don't go for an event that you are not ready or prepared enough for.
Check what you pack, and double check it (I thought I was good at this).
Turn on all equipment, and confirm batteries are ok.
If equipment fails, reign in your pace, and then reign it in again, don't chase people.
Loosen all my laces on shoes from now on.
Carry electrolyte, or water and food on all FRA events - also learn more about hydration and nutrition.
Make sure I always carry enough warm and water/windproof clothes.


Conclusion: So pleased I did it, because I completed despite feeling awful. However awful I felt yesterday will pale in comparison to how I will feel when dehydrated on sand dunes at 120F. I need a lot more of this kind of event this year, and a lot more close failures and agony. If I complete everything easily, when I hit hardship in the desert I won't be prepared would bail out. Bring on more pain!

Speak soon.

New year week training.

Kicked off 2007 training with a session at the Gym on Tuesday. Half an hour on weights, followed by half an hour in the pool. I spent the whole half an hour trying to improve my terrible front crawl. I can run a marathon but a length of a pool shatters me. I read some hints and tips and realise it's my awful technique. I bring my arms out of the water too high, I don't turn my body enough, I don't breathe right. It's an endless list. It will take me a long time to fix these things I suspect. I did a series of exercies with various floats to concentrate on various parts of the stroke. I'll keep repeating this each week to see if I can get some improvement.

On Wednesday I did my first run in a month. Only 4 miles, but I picked a tough route to bring in the new year. I found it tough, but not as tough as I had expected. I forgot to warm my muscles up first, and felt a lot of tight tendons snapping accross as I ran. The route was only 4 miles, but I didn't want to push it too far, being my first run.



I swapped my Thursday and Friday session around, doing my weekly strengthening session in the gym.

On Saturday I planned a walk in the Derbyshire Peak district, taking in 'The Roaches'.




I started my walk from near to Gradbach Youth Hostel and followed a route up to Roach End (505 Metre) then along the rock face ridge of the roaches then back around to Gradbach. I started the walk quite late, at 1:45pm and the 9 mile route took me 3 hours. It had 1550ft of ascent. It took a little longer than I would normally have expected due to quite a few stoppages for various reasons.

It was raining, and thick fog with visibility less than 100yrds, sometimes less. I stopped for about 10 minutes to help two lost girls. They were obviously lot local and had come to walk their dogs. They stopped me about half way up the 800ft ascent to Roach End and were about to head the wrong direction back to their car. I got out my map and set them on the right route. I took a few photo's. A couple at Roach end (the peak of the area), and one near the cliff faced below, popular with climbers. You can see the fog eh?!






I also took a video by accident. I thought I was taking photos. I stopped it after 5 seconds when I realised, but this should give you a little idea of the conditions.




The other reason the route took so long was that I was trying out some walking poles that my Uncle has loaned me. They are Montrail poles with anti shock tips. They are considerably heavier than the ones I would likely end up with I suspect, but they gave me valuable insight and experience. I read a few websites about setting them up, gripping them right and walking with them. I got the grip right straight away, but actually walking with them felt so unnatural. At first I could not even place the right pole with the right foot. You are supposed to swing them exactly as you do when you walk, left foot forward right arm forward. However, I was all over the place, obviously concentrating far too hard instead of letting it happen naturally. I stopped loads of times to adjust the height, the wrist straps as well as stopping to get out my PDA which of course I use with Memory Map and Satellite Navigation. I always carry a proper map and compass, but at the moment I would not like to try and use them in anger!

Eventually I put my PDA in my plastic map holder (you know the ones with string round your neck) and that did nicely. I didn't have to keep stopping and taking the PDA out of my pocket, then putting the poles back on all the time.

I discovered it is difficult to use 2 poles in certain terrain. Sometimes the path is just too narrow, so you have to switch to using just 1. The paths around the Roaches are littered with both small and very large (10's of tons) sized sandstone (I think it's sandstone anyway?) rocks. I found this made use of 2 poles very difficult too. I was always having to look groundwards for places to place the poles and this slowed me down. I went through various phases in the walk of "I hate these, no I like them, I'll never use these, I might use these" etc. It was leaning towards the "I don't like them" until the last mile and a half. I was down off the roaches and on normal fields and paths. The poles became easier to use, and I suddenly found my rhythm and the swing became natural. I started to speed up and actually really enjoy using them.

So, i'll keep trying them out, but so far so good. I got back to the car at dusk, 4:45 the last car off the car park. All the sensible people were home warm and dry hours ago. I'd bought a new lightweight waterproof jacket that I was very appreciative of. However, my foot and trousers were soacked thorugh. I was wearing walking trouser, just not waterproof ones. I've put a request in for some for tomorrows 33rd birdthday.

My feet are never going to stay dry in the New Balance 1100OR shoes, since they are trail shoes not walking boots. I'm not bothered about that to be honest. I can put up with wet feet. The 9 mile route didn't really tax me overall, despite the climb in the middle. The tendons at the back of my knees are a little sore today but that didn't stop me running today.



I ran this evening, a route just over 5 miles. I warmed up first with my foam roller, trying to ease tose sore spots behind my knees a little. It was already dark as I didn't set off until 6pm. I didn't take a watch or GPS with me, for timing purposes this week at all. I took it steady and I think it took around 45 mins. I paid special attention to trying not to turn my right toe out. I made an active effort to keep it pointing forward as I ran. I also tried to toe-off an extra 20-30% with that foot to get it used to working again. Chiropactor told me that the cause of this was probably my back, but that I was now turning the right foot outwards and also my right leg was less flexible. I was almost dragging it as I ran, and not pushing off it. As a result that leg has lost muscle mass in the quad compared to my left, and I'm losing power as a result.

Last year I had to totally break my running down and relearn to breath again. This year i'm going to get this hip right by relearning to use my right leg properly!

So, I've had a sucessful first week. I feel a little sore now. My hip is hurting but hopefully that is on the mend. I'm hoping just a daily workout of my hip abductor will help, as well as concentrating on how I plant my left foot for a few weeks.

Training Plan 2007

Happy New Year!

Well it's almost a year since I started training for this. I was accepted into the MDS 2008 at the end of January 2006, starting my blog on the 25th Jan.

Last year I took part in long distance walks, ran 10K's, a half marathon and of course I achieved my main objective, which was to complete a marathon. Despite injury (which is still plauging me today) I finished the New York Marathon in 4:10. If I had been fully fit I would have knocked at least 20 minutes off that.

So all my milestones reached for last year. Where now?

I've built my next years plan. Well, 8 months of it to be precise, as I want to see where I am in August before deciding on the rest.

This year is all about tailoring my training to prepare for the multi day event in the desert in 15 months. Firstly, I have added an extra gym session in, instead of a run. I will use that session to cross train. I need to built up my strength, especially my back and stomach so that I am able to run 6 marathons with 12 kilo pack, day after day.

I will be alernating between swimming and a ski machine each week for half of the session, and then some targetted strength work for the other half. I will still be maintaining my overall strength workout as well as this. Swimming is particulary important for me as all the injury problems I have had in the last 12 months can be traced to my back. I'm still suffering hip pain now, despite taking the last month off. I'm going to be building up my hip abductors, doing plenty of ITB stretching and having a couple of physio sessions in the next couple of weeks to see to that (fingers crossed).

The rest of the sessions in the week are a mixture of running and run/walk sessions with a increasing pack weight each week. I say run/walk because this is exactly how I will perform in the desert. I will alternate between running and walking due to the excessive heat of up to 120C. I'm not superman and I know I won't be running all day every day. That said, I'm certainly not going to be walking it all either. I'm looking for a good balance. I noticed last year that my feet are more prone to hot spots and blisters when walking. I read many competitors in the MDS experience foot trauma, many of whom never normally get a blister. I'm convinced that the walking places a significant part, as well as the heat.

For the first few months I will take 2 days off training a week. Last year I worked off a base of 400 hours over the year. I've increased by 10% to 440, although I may revise that upwards later in the year. Like last year I'm starting with 4 months of base fitness training. Building on my base of last year, and strengthening my body for the more intensive training later in the year.

My objective this year is to accomplish a major distance event each month. I intend to use the Long Distance Walkers Association events for these. Typically these events are all over 20 miles, with several thousand feet of ascent. I'm aiming to complete one of these events on the 3rd or 4th week of each 4 week cycle. One slight twist is that although this is the Long Distance Walkers Association (LDWA) the event are open to runners. Last year I walked the events. This year I will be entering each event as a runner, pack laden, and completing the course as quickly as I can using a mixture of running and walking (emphasis on running).

My first event is later this month, starting from Kendal in the Lake district, a 23 mile event.

I'm also planning of buying some ultralite carbon walking poles and learning to use them. I'll make a decision of their use for the MDS later in the year. I'm also looking to plan myself a week long run/walking holiday, camping. I want to try and walk about 30 miles a day for a week, and cook and eat the kind of foods I will in the MDS. It will also get me used to waking up after not a very comfortable nights sleep on the floor and having to do another ultra! That will be later in the year, during summer.

So here it is, training plan 2007 month 1. Speak to you in a week.

The last month

It has been a month since the NY marathon. I returned home and didn't run at all for almost 3 weeks, hoping to cure the ITBS.

I ran a short 3 mile circuit in a relatively quick time, perhaps 20 sconds slower than normal. However, afterwards and for the next few days I had hip pain with every step, as the leg compresses into the hip.

I waited 5 days and tried a 5 miles route. Same again, more hip pain.

This Sunday just gone I decided to take part in a 10k off road race that I have entered for the last 2 years running. Each time in the last 2 years I have had to stop many times due to my leg going totally numb from the knee down several miles into the run. This was sciatica I was told afterwards; it was the reason I got orthotics in my shoes in January this year. Since then I have had no more numbness. So despite not really running at all for a month, and still have this hip pain, I decided to try and do the event more justice. The event is the Newcastle Dales 10k, in Apedale country park. It was previously known as the 3 dales dash. The course had changed this year considerable, and no longer took in the 3 dales, just one - Apedale. I suspect this is cost-cutting, as they had to pay the police to stop traffic on the old course as the route crossed a main road. The course is much tougher now, and to be honest it's not as good. You were almost running back on yourself all the time. It felt like you were weaving about, and the organisers had really tried to wring a 10k out of too small an area.



The weather was awful. We'd had gale-force winds during the night and very heavy rain. The wind had died down a little by the morning, but it was still blustery. 170 people started the race, up about 40 from last year. They are mostly locally club runners. The route is all off road, some of it on compacted stones paths, woodland, grass and marshland. The race begins with a 150ft climb in the first half mile, enough to take the wind out of most people's sails. You then descend that 150Ft in the second half mile and then gain 200ft in the next mile or so. The route then slowly descends over the 4 miles before a truly awful hill half a mile before the end. See the map below. I kid you not when I say you are almost on your hands and knees. Did I mention it was muddy? Half way through the course had gone through a field and you were up to your ankles in mud and water for about the next mile. Your feet take on about a 1lb each I think, and keeping your balance is the main priority. So you end up runing with sodden, heavy feet for the last half of the race, only to end on this very steep and slippy climb just to finish you off before the end.

The course difficulty was reflect in the finishing times. The winner completed it 4 minutes slower than last year in 38 minutes ~(average 8:26 minute miles) I completed in just over 53 minutes, and 63rd place out of the 170. Not everyone finished. I saw one man being carried by others. He was in a lot of distress, and must have fallen very badly, umable to walk.

I was happy enough with that time, given the difficulty of the course. A normal road route 10k, I would have finished considerably faster. About 6 weeks ago I completed 7 miles in average 7:30 minute miles, so I would have knocked at least 6 minutes off that time.

Anyway, my hip is still hurting 2 days later, so I'm going to take it easy for the next few weeks, and work on strengthening my hip muscles. I'll do the odd run before Christmas, but then in the new year unveil my master plan for the MDS training.

New York Marathon Result

I arrived in NY and spent Friday afternoon and Saturday doing tourist things, and being careful what I ate and drank.

Sunday morning I got up just before 5am, spent 30 minutes taping up my toes and applying bodyglide, and cooking porrige in the coffee machine in the bathroom. I met up with the other runners from the 2:09 events ltd group at 6am in the lobby, and we walked to NY public library to catch a bus to the start. We queued for about 40 minutes and then took about an hour long bus ride to the start at Fort Wadsworth, Staten Island.

I ate a Go energy bar on the bus, and a half of one an hour before the start. I drank 400ml of PSP22 carb drink half an hour before the start, and had a Go gel minutes before the start. I wore my Pattstrap for the ITB and I had a gel belt on with 8 gels, one to have on each half hour. I also had a pouch to carry my gloves and hat when I got warm. I chatted to an American Tom Davies from Texas in the queue for the bus and stayed with him until the start. He was looking for a 4:45 finish, so we bidded each other good luck at the start line and I never saw him again. I checked on the website and he did a 4:44:56; talk about accurate predicition!



A large US Airforce plane, flew low and buzzed the crowd as the gun went to huge cheers from everyone. It took over 7 minutes for me to cross the start line, when I started my watch and GPS, hence the finish line clock didn't tally with my end time. Just as the gun went I also took a Tylenol 8 hour painkiller as a precaution. The race starts on a 150foot climb up one side of the Verazano-Narrows bridge and down the other side. The 3 different coloured race numbered participants run on seperate carriageways, but the route is nonetheless very congested. It was so crowded that the first mile took me over 10 minutes, and the second mile I was still averaging 9 and a half. At mile 4 one of the other race numbers merged with our side (blue race numbers) of the road making congestion even worse! It was mile 6 or 7 before I managed to pull the average mile back to 9:01 minute miles. At mile 8 the whole field merged, and it was again congested and my time slipped back to 9:12 for a couple of miles.

The crowd support through Brooklyn was amazing. Loud cheers, people high fiving (although I avoided to save energy), Fire trucks parked at the road with the firefighters on top etc. The first 10 miles passed by quickly, and easily. I'd read that the first 10 miles should feel easy if you set off at the right pace. So far so good I thought; I feel fine. I kept reassuring myself on route that it was all working out well and I felt fine and strong.

11 and 12, then half marathon 13 arrived. About mile 13 my legs felt a little heavy, but nothing serious. It was the first time I'd felt a little tired, but I was still OK. The route crossed briefly into Queens before going into the Queensbro bridge at mile 15. For a whole mile you are undercover. The bridge isn't normally open to pedestrian traffic, it's just a double-decker road. However it's narrow and we can only use one carriageway. There is about 1 mile long climb, some of it almost pitch darkness, before the steady descent down the other side and into Manhattan. I lost quite a bit of time as there was no room to pass slower people on that bridge. I emergerged into deafening cheers from the crowds at mile 16. I hadn't paid any attention to my GPS, and didn't really look at again until mile 17, just awed by the crowds.



This is where things went strange. I looked down at my watch and it said I was running 8:58 minute miles. I thought "No problem, maybe I just subconciously speeded up with the crowd noise". So I slowed down a little, but my time still kept dropping and I kept slowing until it went down to 8:50. I then looked at the distance and it was about half a mile behind the road markers. I then realised that the covered bridge had probably obscured the GPS signal and it had only picked up again when I emerged. However, I had been slowing down because of it time had been ticking by. It was mile 18 now, and maybe it was because I had started to slow up, or maybe it was my body running out of sugar, but I started to feel awful. I think it was a combination of the two perhaps. I slowed up still further. I almost felt a little detached, my left hand tingled too, I remember it doing that once in training. I'm sure it happens when I run out of carbs to burn and my body switches to the less efficient burning of fat stores.

Whatever it was I felt rough for abour 2 miles until we crossed ito the Bronx. I had to make a quick loo stop in a portacabin that prob lost me 40 secs or so, but it was necessary as I had been taking on water and the sickly sweet gatorade as the miles had passed, as well as the carb gels. After the loo stop I felt better. Maybe the brief break had revived me, or maybe it was the last carb gel I'd had hitting my blood stream. I picked up a little, although obviously tired at this point. I was almost running on auto pilot, maintaining a reasonable pace, though I knew not quite as fast as the start. I'd already calculated that I could not finish in under 4 hours, but that was never really going to happen anyway after the training injuries. From miles 21 - 22.5 I continued like this, but got tired again at mile 23 where there is a steady incline for a whole mile, and you can see it ahead of you. That's pretty demoralising! I think I must have looked in pain as I ran up the hill, but I didn't stop and was dodging lots of walkers. The crowds were very supportive here, but it's hard to block out the tiredness and pain at this point. My GPS had bizarrely picked back up and was almost in synch again, but still showing I was running at just aover 9:00 pace.

At mile 24 we entered central park and the route climbs and dips for the whole way to the end. My GF had missed me at mile 17 (where we arranged for her to wait), and she didn't know if I had pulled out as the mobile networks were all jammed. I passed her just after mile 25, much to my delight, "Hey, I've got a supporter". I strided out as much as possible on the downbanks, doing fairly well, but the upbanks slowed me back down. I began to feel really rough again after mile 25, and I slowed up considerably. I think a combination or knowing I was almost there, and that I'd do it, plus knowing that the 4 hour mark was long gone made me think "I'll just slow up, take it easier and try and feel a little better". I actually felt more elated at mile 24 and 25, knowing I'd done it, than I did when I saw the finish approach. 800M to go, 400M, 300yrds it all went by so slowly. I was just desperate to cross the line at this point. I tried to wave for the camera a hundred metres or so before the end. I probably looked awful, I think the photo's just about capture that.

I thought I raised my arms in the end as I finished, but I could not remember. I found the photo's and I did, just before the line as you can see, before dropping them behind my head in relief and tiredness.



I only remember crossing the line and slowing down to a walk in a couple of steps, and feeling more relieved than happy. I felt terrible at this point, pretty sick really. Some stomach ache and kidney ache. I'm guessing this was injesting so much sugar, but I just don't know. It was at this point a horrifying thought entered my head: In 18 months I will feel like this (or quite possible a lot worse) then have to do it all over again the next day, for 6 days, in the Marathon Des Sables. What have I done I thought...



It was so crowded at the finish and very narrow. I picked up my medal and put in on, and then wrapped myself in a provided space blanket. I was amazed at how quickly I started to feel cold afterwards, and how grateful for the blanket I was. There were people who had collapsed onto the road at the sides, plenty of heads in hands, and even people curled up asleep (I hope). Everyone was herded onwards to have the timing chips removed from our shoes, then through other areas where I think the announcements said they were taking photo's. I must have missed the area where I picked up the finishers T-Shirt, but I didn't care I was so tired I just wanted to get my bag. My surname beginning with letter right near the end of the alphabet meant that my gear was on truck number 71. They were parked in single file for what seemed like a crowded, narrow eternity. Any future events I enter, my surname will be Aadvark!

I slowly started to feel a little better. My legs felt fine, and it was at this point I realised I had not had any knee or hip pain at all. I had not even thought about it on the course. I was amazed and owe a big thankyou to my Uncle the chiropractor for sorting me out a few days before, as well as to my physio for the ITB massages, and Clive for the gym workouts and advice. I speeded up my shuffle to a quick walk, slipping past hundreds of people who looked a lot worse than I did. My phone rang at this point. It was my parents congratulating me! I asked if they had heard from my gf and that's how they knew I had finished. No, my father said, he'd been tracking my progress live on the ING New York Marathon website. We had run over pads every 5k and the data was trasmitted to the website in real time; amazing!

We talked for a while and the lorry numbers passed by and eventually I found number 71, and got my bag. I put on my jeans and left the park to find my gf. It took ages to find her. It must have been an hour and half since the race ended until we met up. I allowed myself the luxury of being transported by the hotel by one of the rickshaw things. Some guy pedalling us back. However, I should have asked the price first.... $40. It was only about a mile and a half! However, I was just happy to be back and sank onto the bed gratefully.

My legs still felt OK at this point, but I still had stomach and kidney ache. I stayed in for the rest of the day and didn't eat anything. I think this was the problem. At about 10pm I ate a few fried left over from my gf's meal and made sure there was some salt on them. I also forced down half a litre of water and did feel much better.

The next day I had some knee pain on each knee. Two very small points on the bony parts on the outside of the knee. The ligaments or tendons I'm guessing as they twinged as I massaged them. I applied some heat rub and spent the whole day shopping. The pain eased off as the day wore on and the following day they were fine. I was suprised that I had hardly any muscle soreness, certainly no stiffness. I think I'm still expecting it to kick in, maybe a week late! So, the following day I was pretty much fine, and I thought... "actually I could probably do another distance if I had to. So, maybe i'll be ok for the Marathon Des Sable after all".

I managed two days solid shopping, probably walking another 10 miles. Maybe thats what stopped any stiffness or soreness?

We flew home on the Tuesday night and I'm now going to take several weeks off traning. I don't feel tired or sore, but I want to give my injuries time to heal properly, and my body get stronger.

So I did it. I only managed one long run of 15 miles, where I got injured, seven weeks before the event. After that I took weeks off running and only did short runs of a few miles. Maybe the faster pace (7:30 pace) running I did each time on those short runs helped on the day when I ran at 9:00, or maybe it was because I had built up months of base fitness. Probably it was all of this. If my GPS had not have gone beserk maybe I could have finshed faster, then again maybe the tiredness would have kicked at the same time anyway. Who knows? At the finish the GPS said:

Average Speed: 6.6
Average Pace: 9:04
Event Distance: 26.10

This is obviously wrong. 9:04 would be under 4 hour pace (I averaged 9:34 according to the NY website. My pacing was perfect until the last couple of 5k's where I slowed up by half a minute a mile for 30-35k, then a minute per mile for 35-40K) I knew it was wrong before the end, as I was calculating the 9mm mile times. So, what happened to it I have no idea, but it's a lesson learned for next time. Don't put all your faith in technology!

But I made it, despite the show-stopping inuries. I think I can be proud. I almost forgot my time. I did it in 4 hours and 10 minutes. Not bad all.

1 Week to go

A week today I will hopefully be nearing the finish line in Central Park NY.
For those interested here is the course description and the elevation profile. I notice it's all hills and more hills!

http://www.ingnycmarathon.org/training/coursepreview.php
http://www.ingnycmarathon.org/entrantinfo/elevation.pdf

It's a 10:10am start, they are 5 hours behind UK time.

This week I trained on Wednesday and Thursday, running 3 and 5 miles. Wednesday was thoroughly miserable. I got out of the car after being in traffic jams for 5 hours. I got changed and went straight out. It was pitch black, very cold and throwing it down with rain. Not a very nice session at all. The roads were flooded and I was running up to my ankles in water at times. I looked like a drowned rat when I got back.

Thursday I can't recall the weather, but it was certainly better. Both sessions I completed at pace, and without any pain. I was wearing the Pattstap both times, however 5 miles is hardly marathon distance is it!

On Friday afternoon I travelled to my uncles in Sheffield for some chiropractic treatment. My pelvis is badly tilted upwards to the right, and rotated backwards on the same side. All of my back muscles were very tight on the right and were pulling my pelvis in that direction. This was the root cause of my ITB, all down to my back. My uncle assessed me and said I was a "walking disaster". As a result I had a couple of hours worth of treatment. I had Chiropractic adjustments, a lengthy soft tissues massage on my back and also right leg/knee/calf, and finally 40 minutes on one of the machines that passes electric current through the muscles. He also demonstrated how my leg leg will not stretch very far backwards becuase of this. As a result I'm almost dragging it along, and hence it has wasted muscle and is not giving me as much forward momentum and power. He suggested some exercises to help with that.

My Unlce suggested I stay over that evening and repeated the treatment in the morning, which I did. He also gave me a larger heel insert for my shoes as he said my current one was not sufficient. I travelled home and went to see my orthotic maker. They agreed with my uncles assessment and are modifying my orthic from a 4mm to an 8mm lift in the left foot. I won't be using the new orthotic for the marathon of course, I will be using a copy of the originals that I have in my work shoes.

I wish I would have gone to see my uncle eight weeks ago when this happened. He would have given the me right diagnosis and set me on the path to recovery sooner. I have been getting sports massage for the last 8 weeks which has certainly aleviated my ITB symptoms, but not treated the cause. I am going to see him again later on Tuesday for a final session. He thinks that even these few sessions will make a big difference.

Today, Sunday I did my last longish run. In the plan was to cap it at an hour. I decided I would try and do almost an hour no matter what. I ran an undulating route, primarily descending for the first half of then all uphill for the last half. I ran what I think was my quickest ever 7 miles, averaging 7:44 per mile. Of course 7 miles is a long way off 26.2, but the treatment at the weekend has certainly helped and I felt smoother and more relaxed when running.

So maybe i'll get fortunate and not be too bothered my the ITB. 7 miles is too few to tell, but the ITB gave me no problems. I also wore the pattstrap as well. Next Sunday, the race day it will have been 7 weeks exactly since the injury struck on that attempt to do my first 18 miler. I only managed 15 that day, and of course have done very little since then. So, my endurance will really be questioned next week, but rather that than my ITB. Today is the last time I am going to dwell on my lack of 18-20 mile training runs.

Today was a confidence booster. I ran fast, much faster than the pace I will set off at in the marathon, which will be 9 minute miles.

I had no knee pain at all, not even a niggle.

Despite everything I am going to try hard to finish in under 4 and a half hours. It's quite a big ask, but if I remain injury free on the day, I'll be able to give it my best shot.

Not sure I'll be posting again before next week. I assume the hotel has internet access, The Crowne Plaza on Broadway (staggering distance from the finish line!). If it does I'll post my results next week.

Keep your fingers crossed for me.

3 targets

Just been reading daily tip 18 on the ING NY marathon website.
http://www.ingnycmarathon.org/training/dtip18.php

Basically saying, set 3 targets: An ideal sceanrio, plus two others.

The tip 18 says that in an ideal scenario you would finish in double your 1/2 marathon time + 15-20 minutes. My 1/2 marathon time was 1:52

That would make my ideal scenario finish of 3:59 - 4:04 hours. That scenario would be me in peak form, no injuries and no unforseen circumstances on the day.

I'm going to be realistic, and say that my chances of meeting scenario 1 have long long gone.

So, I need to set two more realistic goals.

Scenario 2: I've not trained any further than 15 miles (and that will have been 8 weeks before the marathon), before all the injury problems. So, I've not got the endurance training I needed. In this scenario though,I don't get an injury issues on the day, or none that affect my performance. In this scenario I'm estimating a finish of 4:30.

Scenario 3: I've not had enough endurance training and injury strikes on the day, in the latter half of the race. It seriously affects my performance, but I am able to finish albeit with some periods of walking and ITB stretching. I finish in a time of 5 hours+.

I'll have to include the other possible scenario, because it is more than a possibility, given my current form. The ITB injury starts causing pain from 2-3 miles. By 6 miles it causes serious discomfort, by 8 miles I'm half-limping. By 10 miles I'm having to walk and stretch the ITB every few hundred yards to be able to run the next few hundred. By 12 miles I've had to retire.

It's not pleasant to think about that last one, but I think I've got to consider it as a possibilty, and prepare my mind for it. I'm going to be thinking positive from now on, and remembering all the good parts of my training. I will however be considering all of the above scenario's and planning in my mind for each.

Bad Day

When I started running today it was raining heavily. It didn't stop raining hard at all.

My 'waterproof' jacket turned out to have all the waterproof properties of a string vest. It was also a chilly day. So within minutes I was very wet, very miserable and very cold.

A couple of minutes later my GPS unit failed. The repair I made on it a few months ago has been good until now, but I'm going to have to replace it before the marathon. The only advantage is that the replacement model is much smaller than the original. You can see the units below, pictured with the heart rate strap and the watch.





The newer unit only takes one AAA battery instead of 3.

Anyway...I'm now cold, wet, miserable and I have no GPS. My route takes me off road, hopefully to ease the load on my knee which I strapped up before starting out. The offroad path is pretty waterlogged though.

So, a few short minutes later my trainers have soaked up twice their weight in water and it feels like I'm wearing concrete shoes. Then just to add to my misery, my knee starts playing up. I stop running after about 5.5 miles and walk the other mile home.

For the rest of the day the other end of the ITB, my hip, has been very painful.

My ITB just isn't getting enough time to heal, before taking another pounding on the next run. There is no way I should be doing a marathon 2 weeks today. The remainder of the training runs will have to be capped at 3 or 4 miles to try and help.

All in all, a very bad day.

Some Improvement

I received the Reebok Foam Roller I'd ordere on Tuesday. I got straight to work on it, doing a variety of strecthes, but making sure I paid plenty of attention to my ITB. 'Foam' Roller makes it sound as though it's a soft squishy little sponge. It's not. It is 1 metre long and it is about 6 inches in diameter, and it's hard foam.

You lie on top of the roller and work your way down over your various muscle groups. When you feel a tender spot, you stop and hold it there for 30-45 seconds until the muscle releases. It can really hurt, just like a sports massage. I used it several times Tuesday and on Wednesday morning before my physio appointment.

Mike, the Physio, commented that my muslces appeared to be much looser than normal! Also when he was deep tissue massaging my knee and ITB it hurt far less, hardly at all this week. The only area which still caused me a lot of pain (as he digs his elblow in) was my hip. That is still very tender.

Later on Wednesday I went out for a run. I wanted to try and push further than 4 miles. I didn't wear my GPS as the batteries had run down. I set out on a unplanned route and justmade it up as I went along. I had to guess my pace of course too. I picked a challenging undulating route as you can see. Probably a little tougher and steeper than I should really have attemted.



I put a strip of Leukotape 3 inches above my kneecap again, to ease pressure on my ITB. Seemed to do the trick as I felt no pain at all, and completed what turned out to be 5.5 miles. I averaged 8:05 minute miles. Not bad for such a tough course. Plenty of that route was offroad, and some parts are wooded with some treacherous footing.

I stretched out and used the foam roller to cool down.

I have continued to do 3 sets of the strengthening exercises and stretches each day.

The routine I follow now is: (repeated for each leg where applicable)

Use foam roller to warm up and strectch - Hamstring, Quads, Calfs, ITB, Back, Gluts
Then:
20 x short squat
20 x sitting. Point toes away, pull toes towards
20 x sitting. foot turned outwards leg raises
4 x 30 secs. lying, Bend knees, raise bum to form line from knees to shoulder
10 x 10 secs. Same as above, but straighten one leg in air, all weight on one leg
20 x lying on side leg raises
2 x 20 secs classic ITB stretch
20 x Walt Reynolds ITB special

This is quite a punishing routine to put myself through 3 times a day and takes over half an hour each time.

I'm happy with my progress and the way it appears to be recovering. I'm far from being out of the woods yet, but I feel as though I may make the start line reasonably pain free. I doubt i'll stay like that for 26 miles, but i'll do what I can.

Sunday Run. Last chance at a long one before NY.

Today was my last opportunity to attempt anything like a 'long run'. All the advice says that in the last 3 weeks before a marathon you can't add to your fitness, just maintain it. The daily tips on the ING NY Marathon website confirm this.

Given my record has been about 4 miles pain free, for the last month, I wasn't hopeful.

I decided to run at a faster pace, and also to put a strip of tape around my thigh about 3-4 inches above my kneecap. I've ordered something called a Pattstrap from the States, which i've pictured.

All of the testimonials say that it really helps and reduces or elimates ITB pain. I don't think it's something you can use longterm, but if it can get me through the marathon...
Anyway, I tried to simulate one of these with a piece of tape. Not a very hi-tech solution and I had to tighten it up after 2 miles, as I don't believe I had sufficient pressure applied. I'm not really sure that a piece of tape worked that well, but I did manage a better distance today so i'm hopeful the real McCoy will do the trick.

I tried to pick a fairly flat route so as not to agitate my injury. I also read running on the opposite side of the road to the one I usually run on is better. This is because of the camber of the footpath. My ITB is very sensitive to camber at the moment anyway, so I was careful where I ran. I tried to stay on the flat, or run when the camber was higher on my left leg.

I decided I was going to run until it started feeling uncomfortable, but not painful. So I took my mobile phone along to call in a lift home.

I averaged 8:21 minute miles, and called a halt to my run at 8.5 miles.
My knee had started to niggle at only 2 miles, but didn't get much worse until just before I decided to stop and get a ride home.

At least I managed a better distance that before, but it's nothing like the 20 miler my schedule had me down for.

All I can do now is keep doing short fast runs and not to agitate my leg by running further. Since the run my knee has hurt, and i've been icing and applying heat as well as taking ibuprofen.

I've kept up my strengthening and stretching, adding a couple more exercises into my daily routine. I've also ordered a foam roller http://www.bodyhut.com/shop/prodView.asp?idproduct=1707
This is used to stretch out my ITB.

I'm hoping all these things i'm doing and buying are going to patch me up enough to make the distance, but when I'm only capable of running 1/3 of the marathon distance without pain, things are still not looking good.

Even revising my finishing time down to 4.5 hours is pretty optimistic I fear.

Pain Free II

I had physio yesterday. 45 minutes working just my ITB, and knee area. I was tempted to ask for an anasthetic as he was working it. Sports therapy is painful!
Just when I thought it could not get any more unpleasant I was turned on my side so he could push his elbow into my hip and work the top of the ITB. I completely lost the power to speak at all at this point. Just a series of high pitched whines emerged. Anything hurting this much, must REALLY be doing be good. Mike (Physio) reckons I might just make the start line pain free, but given it's just 3 weeks away, it is touch and go.

I've continued with the stretching and strengthening routing as described previously. I can manage more of those special leg raises now, about 30 at once. Good progress there.

Tried a slightly longer run today. Same strategy as Tuesday; fast not long. I picked another undulating route as you can see above. Nice downhill to start, nasty climbs to finish.

I had no knee pain whatsoever which is encouraging. It aches a little now though. I'm currently sitting with a hot water bottle draped over it.

I completed in a quick time again, finishing with 7:42 minute mile average over the 4.1 miles.

Im happy that I've run pain free, but it just feels like I am starting all over again - Happy that I've done my first ever 4 mile run. I know I can't do anymore than I am doing, but it knocks your confidence wondering if you think you can actually run that far. I'm not going to be able to do any long runs before the event. At absolute best and if my ITB recovers well, maybe I could manage an 8-10 mile the Sunday before.

I'm going to continue to concentrate on running all my remaining runs almost as fast as I can. Obviously I have no choice in this because of my ITB. However, I am somehow hoping that come the event, which I will run about a minute to a minute and a half slower per mile (9 mins), it will feel slow to me and hence will compensate for my lack of 18/20 mile training runs. I think I'm kidding myself really, as nothing can replace that kind of endurance training. However, I have to live in hope.

Pain Free Run.

Don't get too excited. It was only 3 miles. I've been reading all the articles on ITBS and as well as all the stretching and strengthening, some also suggest running "fast not long". My knee went at just over 3 miles in the last run, so today I decided to run just under 3 (2.9), but to run it quickly.

I ran a local route, starts on quite a steep hill, levels off and comes back down. Then it undulates back home. See the route above.

I ran it at 7:35 minute miles, which I was happy with, and pain free. I've been strictly keeping with my exercises and have another physio tomorrow.

I'll try another run on Thursday, perhaps a little further, not quite as fast, but still at a good pace.

Todays run...walk

I did a 6 mile run today, although I walked probably a mile of it. I was perfectly fine up to just over 3 miles. At that point my knee starting aching. By 4 miles it was uncumfortable. By 5 miles I had already had to walk a couple of sections (hills). I struggled onto the end with a mixture of running and walking. As soon as I hit a hill I had to walk. It's amazing that as soon as I start walking, the pain subsides imediately. As soon as I got in I iced it for 15 minutes, as I did a few times today.

I also did my stretching and strengthening routing as below:
3 times a day
20 x Quad Muscle strengthen. Sitting on floor, one knee up. Other foot - toes pulled towards body, foot turned out to the right as far as possible. Leg raises
20 x Short Squat to Quad strengthen
5 x Short Squat towel Squeeze
2 x Standard Quad Stretch
5 x Classic ITBS Stretch
2 x Stepped ITBS Stretch
2 x Sitting, one leg straight, one bent leg over the other, grip leg and twist away
10 x 10 secs Glut medius strengthen. On Back knees raised, life bum up to make straight line down from knees, thru hip, to shoulders. Ensure using gluts.

Ice 15 minutes

Once a day: 400mg Ibuprofen

Hopefully I can build up my quad muscle and end this knee pain.

Back on the subject of the MDS, I found this article on the MDS website. Looks like next year New Balance are releasing an 'MDS shoe'. The interesting thing about them is that they are the 1100 OR trail shoes that I already use, just a different colour by the looks of it! Maybe there's a couple of other changes, but essentially this is what I've been using and been happy with for months. See the pic above.

That's it for this week. Hopefully I'll have better news next week.

Knee Injuries identified.

I had a physio session today to work specifically on my problem knee. I explained the pain and he did a few tests to identify the problem.
I'll post a couple of descriptions I've found. Firstly he showed me I had muscle wastage on my right VMO (Medial muscle just above knee cap on the inside. He measured the circumference of both legs above the knee and the right one was 1cm less. It's also really obvious when you look at it. My lef leg has a distinct bump where the muscle is developed, the right one has lost it's bump totally. Apparently this muscle wastes away very quickly when you have a knee injury.

Anyway, after a further test he diagnosed the following.

Runner's Knee
(Chondromalacia of the patella)

Description:
Pain around and sometimes behind the kneecap. One of the most common injuries among runners, runner's knee most often strikes as runners approach forty miles per week for the first time. Even after taking a few days off, the pain seems to come right back, sometimes even intensifying, after the first few miles of the next run. The pain often feels worst when running downhill or walking down stairs, and the knee is often stiff and sore after sitting down for long periods. You might hear a crunching or clicking sound when you bend or extend your knee.

The sure-fire test for runner's knee: sit down and put your leg out on a chair so that it's stretched out straight. Have a friend squeeze your leg just above the knee while pushing on the kneecap. She should push from the outside of the leg toward the center. At the same time, tighten your thigh muscle. If this is painful, you're looking at runner's knee.

Likely causes:
It's actually not your knee's fault at all. Blame your feet and thighs; for one reason or another they aren't doing their jobs properly. Your knee moves up and down in a narrow little groove in your thigh bone. It's a nifty design: when your legs and feet are working efficiently, your knee moves smoothly and comfortably with every step. But trouble appears when your kneecap moves out of its track, or rubs up against its sides. That trouble becomes pain when you factor in nearly 1000 steps per cartilage-grinding mile. Over time the cushioning cartilage around the knee becomes worn. That smarts. And that's runner's knee.

How did your knee get off track? Probably because of relatively weak thigh muscles and a lack of foot support. It's your thigh muscles that hold your kneecap in place, preventing it from trying to jump its track. Running tends to develop the back thigh muscles (hamstrings) more than those in the front (the quadriceps), and the imbalance is sometimes enough to allow the kneecap to pull and twist to the side.

Your foot, meanwhile, may not be giving you the stability you need. It's likely that your feet are making a wrong movement every time they hit the ground, and you're feeling the constant pounding and repetition of this mistake in your knee. Maybe you're overpronating (rolling your foot in) or supinating (turning it out too much) when you run.

Runner's knee is further aggravated by simple overuse. If you have steeply increased your mileage recently, you might consider holding back a bit. Likewise, back off on new hill work or speed work. Runner's knee can also be brought on by running on banked surfaces or a curved track. Running on a road that is banked at the sides, for example, effectively gives you one short leg, causing it to pronate and put pressure on the knee. Try as much as possible to run on a level surface, or at the very least give each leg equal time as "the short leg."

Remedy:
This is an easily treatable injury with a little patience. First, relieve the pain by icing your knees immediately after running. You can use commercially available cold packs or simply put a wet towel in the freezer before you run. Wrap the cold packs around each knee for about fifteen minutes to bring down the swelling. Take an anti-inflammatory like ibuprofen or aspirin after running, too, but only with food and never before running. Before bed, put heating pads or warm wet towels on your knees for half an hour.

Stabilize your feet. Make sure you have the right kind of shoes for your foot type (review our tips on shoe shopping). Consider buying a commercially made foot support in the footcare section of your drug store. If, in combination with thigh-strengthening exercises, the foot supports are not enough to get rid of the injury, see a podiatrist about whether you might need orthotics.

Ok, so I have runners knee. I can't describe how much the test hurt. Pushing down on that kneecap was agony. He worked my knee for a half hour or so, but then identified what he thought was the underlying cause. When I run I have been getting pain in the side of my knee, and also some deep in my hip. When he rubbed over the side of my knee it hurt worse than the kneecap almost. Turns out that this is your ITB (See description). It runs right up your leg, widening, until it reaches your hip. Full description here:

Iliotibial Band Syndrome

Description:
Pain on the outside of your knee (not usually accompanied by swelling or locking). The pain may be sporadic and disappear with rest, only to reoccur suddenly, often at the same point in a run. Depending on the individual, this could happen at four miles, two miles or just 200 yards. The pain often goes away almost immediately after you stop running.

Likely causes:
This is an overuse injury. The iliotibial band is a band of tissue that begins at the outside of the pelvis and extends to the outside part of the knee. The band helps stabilize the knee. If it becomes too short, the band rubs too tightly on the bone of your leg and becomes irritated. The tightness is usually the result of too much strain from overtraining.

Remedy:
Patience. This one takes a while. Give yourself plenty of rest, reduce your miles and ice frequently. You can keep running, but cut your run short as soon as you begin to feel any pain. Cut way back on hill work, and be sure to run on even surfaces. Look into some deep friction massage with a physical therapist.

Try some leg-raise exercises to strengthen your hips and be conscientious about the iliotibial band stretch. You might supplement that stretch with this one, doing it gently but often:

To stretch the IT band of your right leg, stand with your left side facing the wall. Cross your right leg behind your left, while putting your left hand against the wall. Put your weight on the right leg and lean against the wall by pushing your right hip away from the wall. Be sure that your right foot is parallel to the wall during the stretch. You should be able to feel the stretch in your hip and down the IT band (in this case, along the right side of your right leg). Hold for five seconds and do this ten times. For the left leg, do as above, but stand with your right side facing the wall, and put your left leg behind your right.

He finished up with Ultrasound, and I've booked in for next Tuesday.

He has given me all of the strecthes to do every day, several times, and also instruction to ice it 3 times and day, and take Ibuprofen for the next week.

He's pretty hopeful he can get me to the start line if I follow the routine. I can see me downing ibuprofen on the start line to get around.

So, I'm settling for a finish, and not a 4 hour finish. I need to rest my knee as much as possible, and if I do (or can) run, only every other day. He suggested I did nothing until next week though.

I may try and run at the weekend, but at the first sign of pain, stop.