don't think just run...
Aug2120115:51 p.m.
My absence from posting has been largely by design, figured should keep my negative thoughts to myself. Don’t mean in a depressed way but rather as you try to dig yourself out of the dark recesses of Injury-Ville so much negative vibe creeps into everything you do. In the end my simple ‘don’t think just run’ approach seemed to slowly (very slowly) get me back on track.
For the past 5 weeks I’ve managed 4 runs per week and over the past 7 weeks had planned to get the run going again with a 10% weekly mileage increase giving me weekly totals of: 9.29 miles, 14.24 miles, 20.90 miles, 22.16 miles, 21.31 miles, 28.91 miles & 31.36 miles.
Not quite 10% but found it tricky breaking the 4 weekly runs down to allow something left for the LSR. Over the 7 weeks was very patient with the LSR, with a very gradual increase in distance: 6.19 miles, 6.23 miles, 7.28 miles, 7.27 miles, 8.12 miles, 11.10 miles & 12.77 miles (today).
Since York 10K have stayed away from racing ignoring lots of very tempting events, my focus has been totally on two races; Wetherby 10K (3 weeks), the last fixture in the Yorkshire Dales series and GNR 11 (4 weeks). Have discovered that to finish 3rd overall for my age in the Yorkshire Dales series will need at least a 2nd age place on the day which means a run of at least 42 mins, nothing else will do. After getting so close last year only to pull out with injury this years GNR will be extra special, starting to feel real fired up already with still 4 weeks to go! On the injury front am far from 100% but can positively report that am making good progress. Right ankle continues to improve, no thanks to physio me thinks…say that because we have played with shoe inserts that am really not happy with…at the moment have reverted back to no shoe insert and will see if I continue to improve. Left ITB is nowhere near as painful as it was 5-6 weeks ago…what’s helped has been a foam roller and a return to some neglected stretches.
Today’s LSR discovered some much needed pacing self discipline and will really try to continue along this vain as the weekly LSR distance increases…figure with only 4 weekly runs must get the best out of each run.
Sun 21 Aug, Upper Poppleton, 12.77 miles, 1:43:53
Pace Split: 8:14, 8:00, 8:02, 8:12, 8:11, 8:17, 8:09, 8:05, 8:11, 8:09, 8:04, 8:06, 8:04
Today also tried for the first time Lucozade Gel, carried and used two. Found them much thicker and harder to swallow but was very encouraged as didn’t feel sick, they’re much smaller than SIS Go-Gel but perhaps ‘less is more’...........
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Comments (9)
judith 'I use the Lucozade gels and find a small drink of water after helps them go down. Glad you are recovering from your injuries. The patient approach is often better.' added 21st Aug 2011
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SeanG 'The Lucozade Gels are not isotonic (should be taken with water) whereas the SIS Go's are isotonic (no need to be taken with water - guess the water is already added, hence the larger size!). That is a pretty quick LSR, but very consistent pacing! Hope that the injuries continue to improve.' added 21st Aug 2011
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Firefly123 'Great to hear from you, Alaistair. I'm glad the injuries are improving and I'm very impressed with your discipline regarding your training at the moment. I've got a box of lucozade gels that I bought, but don't use - SIS ones are my favourite - I'll let you have them when we meet one day!' added 21st Aug 2011
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kraftykat 'Glad to hear you seem to be improving, it's hard being patient sometimes, so well done on that front too! I don't like the Lucozade gels, find them too sickly. I prefer the Maxim gels - you get 3 doses in one sachet. Find them easier to carry.' added 21st Aug 2011
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malcolms 'Just catching up after hols - pace still seems good and hope that you can keep the show on the road till the GNR. Would love to meet up again if it was possible. I don't use many gels now but use someting called Zero salts - just flavoured electrolytes in water. Seem to keep me going.' added 2nd Sep 2011
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michael_h 'Running - or not running - can certainly be a mental battle at times; sounds like you're winning this one. I think racing week in week out must be very tough both physically and mentally. I read somewhere that trying to peak more than twice a year often results in fatigue and ultimately injury (think it may have been Ron Hill). Focussing on less events sounds very sensible to me. You're weekly mileage seems excellent - hope it's continuing to go OK.' added 4th Sep 2011
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Raring_to_go 'Just wondering why you're doing 20+ milers? Have you a marathon in mind? Can't think why anyone would voluntarily run that far without a forthcoming marathon! Then again, they are over for you considerably quicker than they are for me! ;-p' added 13th Sep 2011
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Raring_to_go 'Whoops! Take that back...just realise you were talking about weekly mileage totals, not single runs and that it was when you wee coming back from injury. Looks a good strategy, BTW :-)' added 13th Sep 2011
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Raring_to_go 'wee = were ' added 13th Sep 2011
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