Update
The challenge with making a big change in an aspect of your life that's "been that way" for 35+ years is that your body will tend to complain. A bit!
It's now 8 weeks since the Achilles went, and I've just completed a week of running without pain. I can still feel it lurking, and so I'm still taking 2-day or 3-day breaks here and there, but it's definitely better than it was 2 or 3 weeks ago.
I haven't compromised on the shoes - I'm still using the flatter/flimsier soled shoes that I've been running with for 9 months now, despite the physio advising wedges in the heels.
I've not been to the track, and I've eased off the speed.
The new style is still in place - feet landing nicely under the hips. But I'm landing flatter footed than perhaps I was 3 months ago - I'm not trying to run on my toes all the time.
I chuckle when I read back through this blog. I never knew it would be quite so hard to change running style, and the two injuries I've had (fractured metatarsal, inflamed Achilles) are classic move-to-minimalist-shoe injuries.
But the new style just feels so smooth and light. There's no way I'm going back to the old way.
I joked with a running friend the other night. I'd been running 37 years with the old style, and it served me very well. All I need to do is run for 37 years in the new style, and I'll be sorted!!
Saturday, 25 June 2016
Friday, 6 May 2016
Ugh, you idiot!
Despite lecturing myself about layering on the speed gradually, I've gone and rinsed myself during a 5k-ish race, and strained an Achilles. Idiot!
(OK, so I was VERY happy with the time *grin*. A relay leg of 4.76k in 16:32 equates to a sub 17:20 5k, and that's sooner than I thought I'd get there. And look at the great style too....!!)
However, it's cost me over 2 weeks running, as I wait for the Achilles to calm down. And, I've had to bin two expensive race entries for longer slower events as a result. AND, I'm going to have to build up slowly from 2k slow training runs again.
As with all my niggles, I did a 'down tools' straight away. That's usually enough to clear up problems in 2 or 3 days, but after 2 weeks of continued inflammation and 1km aborted test runs, I thought professional help would be prudent. So yesterday I went to see the brilliant Michaela McCallum in Winchester. Michaela confirmed that a sudden jump in distance, speed or even incline, will do the damage, but that in my case there was no serious lasting problem. However, an imbalance in left/right glute/hamstring strength probably wasn't going to help (logically, the weaker left leg has the Achilles problem). And a small knot in the left calf was also found.
So I've got a series of glute exercises to perform, as well as proper instruction on self-massaging the Achilles.
But I'm happy to have been given the all clear to run again!
Despite lecturing myself about layering on the speed gradually, I've gone and rinsed myself during a 5k-ish race, and strained an Achilles. Idiot!
(OK, so I was VERY happy with the time *grin*. A relay leg of 4.76k in 16:32 equates to a sub 17:20 5k, and that's sooner than I thought I'd get there. And look at the great style too....!!)
However, it's cost me over 2 weeks running, as I wait for the Achilles to calm down. And, I've had to bin two expensive race entries for longer slower events as a result. AND, I'm going to have to build up slowly from 2k slow training runs again.
As with all my niggles, I did a 'down tools' straight away. That's usually enough to clear up problems in 2 or 3 days, but after 2 weeks of continued inflammation and 1km aborted test runs, I thought professional help would be prudent. So yesterday I went to see the brilliant Michaela McCallum in Winchester. Michaela confirmed that a sudden jump in distance, speed or even incline, will do the damage, but that in my case there was no serious lasting problem. However, an imbalance in left/right glute/hamstring strength probably wasn't going to help (logically, the weaker left leg has the Achilles problem). And a small knot in the left calf was also found.
So I've got a series of glute exercises to perform, as well as proper instruction on self-massaging the Achilles.
But I'm happy to have been given the all clear to run again!
Tuesday, 5 April 2016
Nutrition links
Just for info - I shall maintain this page as a link to some nutrition work that as influenced me.
These two clips move at 100mph! They are only 8 mins each, but I had to listen twice to catch everything. However, they are scientifically biased, light on subjectivity which is a good basis for assessing all other articles.
Metabolism & Nutrition, part 1
https://www.youtube.com/watch?v=fR3NxCR9z2U
Metabolism & Nutrition, part 2
https://www.youtube.com/watch?v=kb146Y1igTQ
Well researched programmes, and I've read most of the books that are referenced herein:
BBC Food Programme Eating to Run Episode 1
http://www.bbc.co.uk/
BBC Food Programme Eating to Run Episode 2
http://www.bbc.co.uk/programmes/b06zqd89
Joe Rogan
interviews Mark Sisson
https://www.youtube.com/watch?v=Nwd6InD2nDk#t=26Marathon Talk interview professor Grand Schofield
Part 1 - fast forward to 1hr12min
http://www.marathontalk.com/podcast/episode_335_professor_grant_schofield.php
Part 2 - fast forward to
http://www.marathontalk.com/podcast/episode_336_grant_schofield_part_two.php
A blog from T. Colin Campbell, Ph.D, that Scott Jurek would agree with!
http://www.huffingtonpost.com/t-colin-campbell/whole-book-excerpt-_b_3308560.html
Monday, 4 April 2016
Phase 1 Complete!
Without particularly aiming for it, I hit 315km in March - my 3rd highest mileage month ever! The only two months I've topped that were in 2006, both during a successful sub 2:55 marathon campaign. A whole year before I ever dreamt of an 800m race.
It's not something that was on the plan, it's not something I particularly needed to do, it just seemed to happen.
The key enabler has been the vastly improved recoveries. There's nothing like doing a 10 or 11 mile run, and not feeling any fatigue the next day. Even stringing 2 or 3 long runs together, day after day, doesn't seem to have had any impact. And I've just enjoyed being out doors!
The improved recoveries are down to two factors:
Time to move on up the pace chart. This week: 4:15/km pace. I shall go to the track on Tuesday, but will time efforts to hit 4:15 and no faster. I shall test later in the week with a 5k training run at 4:15 - make sure I can maintain strong hips for that distance at that pace.
The other runs I will keep to an off-road surface. I don't want to get so hung up on hitting an exact pace, that I have to train on flat pavement the whole time!
More soon...
It's not something that was on the plan, it's not something I particularly needed to do, it just seemed to happen.
The key enabler has been the vastly improved recoveries. There's nothing like doing a 10 or 11 mile run, and not feeling any fatigue the next day. Even stringing 2 or 3 long runs together, day after day, doesn't seem to have had any impact. And I've just enjoyed being out doors!
The improved recoveries are down to two factors:
- The main factor is that the gait change, landing under the hips, causes less shock, and therefore less damage. The resulting strengthened feet further improve shock absorption, this has left my legs, hips, core with less fatigue after every run.
- The changed fuelling - metabolising fat rather than glycogen means that I'm not running low on any fuel type, and means not having to work so hard to refuel between runs. Better quality food, in a nutshell.
The other runs I will keep to an off-road surface. I don't want to get so hung up on hitting an exact pace, that I have to train on flat pavement the whole time!
More soon...
Wednesday, 30 March 2016
You may recall that just over a month ago, I captured some thoughts about starting to layer on some distance, now that, I believe, the correct gait is embedded at slow speeds (8 minute miles) - here.
I chose to move along the blue line on the graph, which I've shown again below. Since then, I've done what I said I would. Almost!
I said that, in moving along the blue line, I'd start adding distance to the base, and I have done that. I've even hit my highest mileage week ever at 81.5 miles, but crucially all at the speed that I know my gait can be maintained.
I've also been greedy, and made a couple of mistakes!
So, 99% of the miles have been "well behaved" miles, sticlking to the blue line, adding distance but no speed.
However, I've been missing my Southampton AC club mates, and in particular the Tuesday Night Track Session. So I've been along a couple of times, and, you've guessed it, done a couple of sessions at 5:30 pace or quicker.
And both times, I've had to take off a couple of days to recover from it. And not just general ache, but genuinely menacing pains, one in the left ankle, right hip and left big toe.
This means that I was trying to jump up the blue curve to that "NOT YET!" arrow. This is bad. I must move up that curve gradually, or face longer lasting injuries.
I'll still go along to the sessions - I love running with the group too much. But I MUST drop back a couple of groups, run at the green "Target pace" arrow, and start to layer the speed on gradually
Discipline!
Thursday, 10 March 2016
A milestone, worthy of a post I feel...
I have just racked up my highest week's mileage ever! 81.5miles / 130.5km, which for some of you may not be a lot, but not bad for an 800m runner, with a full time job, a 1 hour commute, two [lovely] kids going through major exams, a dog to walk, a car to clean, grass to cut, floors to mop blah blah....
Background: during the winter base training phase, I like to include at least two high mileage weeks - one in the autumn and one in the spring. I find that this results in weeks of subsequent smooth running, improved recovery times, and improved digestion. Usually this constitutes between 50 miles (10km per day average) and 70 miles.
Furthermore, at some point in such a week I hit a real low. Legs about to fall off, horrendous indigestion where I can't process food quick enough between runs, and defeatism. But this time was different, so I kept going! This time it felt easy, and given the time, I really feel like 100 miles is doable.
These are the game-changers:
And a final word. Every mile, road or trail, was run in minimal shoes. My feet are stronger than they've ever been (and that took 6 moths to achieve).
Here is the week according to Strava. Remember, kids, if it's not on Strava, it didn't happen...
If you're new to the blog, and you've got 30 mins to kill, you can go to the start. Some posts are only 3 or 4 lines long! START HERE
I have just racked up my highest week's mileage ever! 81.5miles / 130.5km, which for some of you may not be a lot, but not bad for an 800m runner, with a full time job, a 1 hour commute, two [lovely] kids going through major exams, a dog to walk, a car to clean, grass to cut, floors to mop blah blah....
Background: during the winter base training phase, I like to include at least two high mileage weeks - one in the autumn and one in the spring. I find that this results in weeks of subsequent smooth running, improved recovery times, and improved digestion. Usually this constitutes between 50 miles (10km per day average) and 70 miles.
Furthermore, at some point in such a week I hit a real low. Legs about to fall off, horrendous indigestion where I can't process food quick enough between runs, and defeatism. But this time was different, so I kept going! This time it felt easy, and given the time, I really feel like 100 miles is doable.
These are the game-changers:
- The new, more efficient gait (what this entire blog is about!) is causing less trauma to the legs, hips, lower back, so I'm going further on less energy, and recovering faster between runs.
- Dropping the carbs, and metabolising fat for fuel, means that I'm not hitting 'empty' at the end of runs and experiencing the damage that that incurs.
And a final word. Every mile, road or trail, was run in minimal shoes. My feet are stronger than they've ever been (and that took 6 moths to achieve).
Here is the week according to Strava. Remember, kids, if it's not on Strava, it didn't happen...
If you're new to the blog, and you've got 30 mins to kill, you can go to the start. Some posts are only 3 or 4 lines long! START HERE
Friday, 4 March 2016
Another post about nutrition
I'm 2 months into low carb now (see my first thoughts on the topic, then my one other post dedicated to nutrition). My three week findings still hold, only the benefits are now greater.
So, it was with great satisfaction that I returned this morning from a 28.4km run, with energy to spare. This run was fueled by a pre-run pear, apple, fistful of spinach and a cup of coffee.
There was still pain there - but unlike my carb-fueled days, the pain did not precede hitting the wall - I suspect it's more a result of impact damage (I ran in minimalist Merrell Glove shoes)
I am also still finding that recovery from long runs is much quicker (I ran an all-road 10 miler/16km yesterday lunchtime) and I am finding that my energy during long runs is much more evenly released. There are no highs and lows, just steady energy levels. Furthermore, I would usually have found that I went light-headed as the glycogen from my liver is recruited, but this didn't happen either.
Martin Yelling summed it up perfectly on this week's Marathon Talk podcast (issue 321) when he complained that he can't get his glycogen to last more than an hour. That was me until this year!! I would drop off a cliff at about 60 to 70 mins. Now I laugh at a mere hour of running!!
I'm 2 months into low carb now (see my first thoughts on the topic, then my one other post dedicated to nutrition). My three week findings still hold, only the benefits are now greater.
So, it was with great satisfaction that I returned this morning from a 28.4km run, with energy to spare. This run was fueled by a pre-run pear, apple, fistful of spinach and a cup of coffee.
There was still pain there - but unlike my carb-fueled days, the pain did not precede hitting the wall - I suspect it's more a result of impact damage (I ran in minimalist Merrell Glove shoes)
I am also still finding that recovery from long runs is much quicker (I ran an all-road 10 miler/16km yesterday lunchtime) and I am finding that my energy during long runs is much more evenly released. There are no highs and lows, just steady energy levels. Furthermore, I would usually have found that I went light-headed as the glycogen from my liver is recruited, but this didn't happen either.
Martin Yelling summed it up perfectly on this week's Marathon Talk podcast (issue 321) when he complained that he can't get his glycogen to last more than an hour. That was me until this year!! I would drop off a cliff at about 60 to 70 mins. Now I laugh at a mere hour of running!!
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