Saturday, 27 February 2010

Total Wipeout




My absence from blogging has been down to the simple fact, that post run I am completely wiped out.

Since my disappointing run two weeks ago, I have spent time talking to a physio as well as researching ITB injuries and other common knee problems, to get my running back on track.

Firstly I realised the effects of having tight hamstrings prior to a run and the impact upon the inside of the knee. No more leg weight training any less than three days before a long run, and plenty of hammie stretches thereafter.

Secondly, after believing that running on hard surfaces were partly to blame for my knee injuries I have learnt, (through reading Lore of Running by Timothy D. Noakes) the importance of the angle, or camber of the pavement.

As I overpronate and have a problem with my ITB on my right leg I tried running on both sides of the road and found that I suffered no knee problems when I ran on a surface which slopes down from my right foot to the left foot. This means that when running on a road I am better when running on the left hand side.

Following on from this revelation, I attempted a long run last week, carbing up, popping some ibuprofen tablets as well as my applying my gel prior to starting. I managed 17 miles sticking to my designated side of the road where applicable and noticing the impact the difference in camber of the pavement had upon my knee. Whilst it ached towards the end of the run, there was certainly no pain.

This week I set followed the same pattern and stuck to what had worked last week and managed 19 miles, or 18.2 when imapmyrun, adjusted itself. I hate it when it does that. But still, go me!

My post run routine involves getting in, drinking water, a few biscuits or slices of bread, followed by a shower or bath. It is after these activities that the wall hits me, and it takes me hours to recover. Even getting my post run meal in is quite a task, and believe me eating is usually not a problem at all. My brain doesn’t work very well, my limbs feel heavy and everything is just quite a lot of effort.

In short, the rest of my day is a bit of a right off but it gives me an excuse to catch up on tv on 4 od, and so I can’t really complain now can I?

Saturday, 13 February 2010

The Only Way Is Up



Today my blog title has hit the nail on the head, I am in trainers and having a tantrum.

After running 13.5 miles last week and aiming for 16 today, after 8 miles my knees no longer allowed me to carry on.

I stopped, I cried… I tried to call my mum. Frustration does not describe what I felt.

My running partners didn’t know what to do but I persuaded them to carry on, I didn’t want witnesses to my mini breakdown.

I walked for a while then tried to jog again, my knee was having none of it. I knew I was defeated and headed home.

It seems my third pair of trainers, copious foam rollering, ice, and yoga twice a week have not solved my knee problem.

It is time to call in the experts, and I am going to book a session with a physio and sports therapist to see if they can identify the problem. I have already visited my GP who has referred me for a scan but that was in November and have heard nothing since.

I am still trying to maintain PMA (positive mental attitude) but today has really definitely been a low point. On the upside, hitting the bottom must mean that it can only get better from here? Fingers crossed.

Wednesday, 3 February 2010

Rhythm Is A Runner




Following my new found addiction to Glee I was delighted to find the original version of ‘Don’t Stop Believing’ on my IPod. As I bounded along the pavement I became increasingly grateful to my good friend Nat, for purchasing the 101 Running Songs album for me. There are some absolute classics on there.

A good music selection can motivate and inspire you during the most challenging runs and the importance of choosing music that inspires you has been well documented by various sports psychologists.

Dr Karageorghis of Brunel University has done extensive research on the ability of music to increase sports performance. He has also worked on the music half marathon Run To The Beat, which has been held in London, but which could be rolled out across Europe in the near future. The idea of coordinating live music with group sporting participation is a clever one, a little bit of music can make such a difference and boost to your run.

But what happens when you iPod has run out of battery?

Dr Karageorgshis advocates training to music but with including music free work-outs to ensure desensitization does not occur. Which means on the days you have forgotten your iPod you have no excuse to get out there.

For the days when you do indulge in the music it is important to get the tempo right. Whilst you might love a bit of a Buble style ballad, it is good to choose music similar to the speed you run. You can increase the tempo for more intense workouts or if you are lucky enough to have Nike + trainers and a chip you can let it do the track selection for you.

My more recent runs have definitely been improved by the music and I have found it enables an opportunity to indulge in a guilty pleasure. It allows you to listen to music you may have been a tad embarrassed about anyone overhearing at the gym. S Club 7 or 5ive anyone?