Have returned to regular running and training for a 10km race

Have returned to regular running, first run 28 March 2012. I am not completely recovered, but altogether much better.

Have decided to enter the Gold Caost 10km race on the Saturday before the Marathon that is run on Sunday. 10 weeks to go. It is the first time I have ever trained specifically for a 10km race, so it will be interesting. I actually expect specific speed training to have quite a significant influence because I have always been pretty fast.

The training has three core runs, a speed day, a cruise interval day and a long run of between 60 and 70 minutes. And I can do what ever recovery runs in the week that I wish to do, but at least one. Each core run has a pace to achieve too.
For the cruise intervals I need to get 4min12 or better per km, and I managed exactlt that for the two 5minute sessions Wednesday 18 April:

http://connect.garmin.com/activity/169478550

I did an easy recovery run last night 19 April:

http://connect.garmin.com/activity/169567531

I have raved on in earlier posts about a stepped plan where I graduate to longer runs after achieving certain goal distance/pace. I will skipp that rubbish and simply focus on 10km races - and when I can do a 10km race flat out, and sub 40, I will consider doing half marathons and marathons again. I have a lofty expectation todo around 38 or maybe 37 minutes for 10km, that will be 4 minutes quicker than my current PB, achieved in July 2010 after my first Marathon at GC. That was done with little speed focus though.



I am handling regular shorter runs quite ok so far. Quite low weekly km's:

Last week of March - 21km
First week April - 30km
Second week April 30km
Third week April - 25km so far

Yet another tedious injury update - Things are looking up again

Five or so days after my last update, I feel a whole lot better. I read a lot about gout and decided to self medicate.

Apple Cider Vinegar shots during the day, and a small amount of Bicarbonate of Soda in water before bed. I am also actively avoiding high Purine foods, although number one on that list is beer, and  I have not avoided that. The Bicarb of Soda is a temporary thing since its high Sodium, and that cannot be good for you. I have been avoiding salt anywhere and everywhere.

It may well be coincidence but heels are really good right now. I ran on Friday afternoon, only about 2.5kms, and made a concious effort to keep on my toes. I got cramps when I stopped!! Not in calfs but everywhere else. To think I could at one stage run 30km at 4min40 pace, the effort to get there from here is daunting. I have DOMS ( Delayed onset muscle soreness) on Monday, third day after the run.

Today I did a 20 minute session on the cross trainer, all whilst riding on the forfoot. No heel contact. The way I figure it, this will strengthen my calves. My extensive reading leads me to think that my injuries to my heels were caused by weakness in the calf muscles. This leads me to some speculation on how and why my injury problems have been so long lasting:

- I trained well for my first Marathon, which led to overuse injury
- I stopped running for a few months in October 2010, but also started back to regular beer - I had abstained for 6 months leading to my first Marathon in July 2010
- Beer is the number one cause of gout in men older than 40 !!
- Gout tends to hit places in feet where injury or inflammation is already present
- I'd struggle to get over the injury because it was inflamed by gout too. Running with inflammation continues to prevent the original injuries from improving.

SO IF I have my theoretical gout under controll my heels should be getting better. Seems they are.

Dreary Injury status update

Things are getting a little bizarre. I have had maybe 15 days in a row where EVERYTHING was fine. Been walking regularly, barefoot and wearing shoes. Been the best series of days in years.

Then Friday I wore a newish pair of Brooks Defyance running shoes all day, and went to pub with a buddy that afternoon after work. Got home and up in the AM. Right foot got steadily worse all day Saturday, did usual house cleaning. Sunday had a few friends over to watch the AUS GP on TV, had a few beers. Monday my right foot was agonising. Sitting still doing nothing, suddenly a pinching sharp pain in the back of heel. WHAT THE HELL?

Frustration and annoyance again because this was a real set back. Used massage to try and soothe the pain, it was almost constant. Deep hard massage. Then I pulled out my ultrasound thingy, gave the foot 15 minutes on that, zapped it a few times, turned down intensity. Took a couple of NASAIDS.

Today is Wednesday, things are much better. Seriously confusing this. I am suspecting something else is going on. Gout?  I thought that once before but symptoms do not strictly apply here.

Anyway what horrible experience this has been. 5 months, where I have run ONE month, the rest off with stupid and rather pathetic heel problems. Maybe I should pretend I have gout and treat it accordingly. Cannot hurt as far as I can tell.

Injury status update

Have not posted for 15 days. I have been feeling quite low, dejected that I cannot run. Frustration was at its highest ever for me and was a very destructive feeling.

I needed to snap out of it and look forward to good things. The problem is that I build up expectations, and those expectations have been dashed so many times with my heel problems.

Anyway, things are looking brighter, my heel are feeling almost completely 'normal' as of the last few days. I have ben walking my dog regularly, wearing no shoes. My theory is that IF lack of stability and strength has been a contributing factor in my heel problems, then at least barefoot walking will allow muscles to work a little better.

I certainly feel that barefoot walking has been beneficial, and it certainly has done no harm what-so-ever. I was repeatedly warned by physio and Dr to avoid barefoot, use wedge shaped heel lifts and all that, but I always felt the exact OPPOSITE felt better. I recall that I used to run in my running flats and things would actually feel better.

Anyway, I have hatched yet another plan to get me back to running properly. One day I want to be able to train like an ADVANCED marathon running should. That is run 6 days a week, be able to run on Saturday AND do a long run Sunday, get relatively high mileage that a good Marathon runner needs to do.  So I need to gradually build to that work load. I do feel that the FIRST program is valid and will work for me, and will do that one day, but for now I was to establish a good BASE from which I begin a good running and training plan.

What I am doing is taking the Gold Coast Marathon ADVANCED training program for 2012, and walking it. If I cannot walk then there is no hope of running!!! The training schedule starts this week, with the first long run (walk in my case )  of 2hrs this weekend. The bonus is I can take our dog, so he will be very happy about that.

I will walk the training plan for 4 weeks - with lots of Cross Training on CT machine as well, and do the interval sessions on the CT too. After 4 weeks I will try running 5 minutes in the middle of the walk. Do that for maybe three weeks depending on how it feels. And gradually build up to full running sessions.

I am also harboring the desire to do the Gold Coast Marathon again this year. If I do that will be three in a row. What is it about achieving streaks that is so appealing? I know I have written in this blog about my futrue plans and switching to just 10km races until I reach my goal of sub 40, and the goal based training.. But I also realise that this sort of training places greater strain on  my body, when it is OBVIOUS that my body has not handled it very well. So I am slowly changing my mind, maybe a strong endurance base where I prove I can take that is best? And maybe I can get another GC Marathon done, with four months to go? The race will not be pretty if thats what I do...

CT sessions and injury management

Did 30min on CT 30 jan 2012, and have been doing vigorous heel drops. Strapped both heels and remarkable recovery again has occured, both heels feel really good right now.

I had a long walk with the dog this morning, 1 Feb 2012, and did a fast 20min on CT, then vigorous heel drops again.

I did 1 CT session 30min yesterday, 28 Jan 2012. I did two separate 30 min sessions on CT today 29 Jan, 2012.

Heels are slightly better, it has been 6 days since my last run. Frustration is huge and I am being hassled by my partner about it - because I want to limit ANY activity that aggravates the problem, including walking.

I personally think I now know what is required:

- Limit activities that aggravate the problem

- No running for 2-3 months

- Strap heel/ankle as I have noticed that right heel hurts when underpronating

Heels problem setback

I have suffered a setback wih regard to my heels. The RIGHT heel has flared up and I have stopped running as a result. I took a few days off to cope with the misery of yet again being stopped in my tracks, but did a CT session of 30 minutes plus a fast 4-6 km bikeride yesterday afternoon.

I am in two mind whether getting to th doctor about this will make mich difference. I am personally convinced that TIME and eccentric heel drops are the answer. Meanwhile, I will investigate getting into some bike, and swimming, maybe with deep water running for the next 3 months.