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?

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.

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?

Motivation.....it's all in your head.

Thirty minutes into my run, which due to the bad weather has forced me indoors again, and my ipod dies.

After clocking up only 5km when I had planned to run 16km, I am stumped. What to do now?

Having taken time to put new music on my ipod to give me a motivational boost it is a blow, and in an extremely quiet gym with a bad selection of music, my determination is wavering.

There are so many things that can contribute to a successful run. Planning, a great night's sleep, good nutrition, comfortable clothing, trainers and a fully charged ipod. We do however in many cases, overlook the importance of a strong mental attitude.

It is so easy when things go wrong to throw in the towel early, give up and quit. And there have been many times when I have done just that. But this time was different.

As I mulled over my choice to continue running without music and persevere or to admit defeat, I carried on running. I focused on my running technique and the effect the change in gradient and speed had on my breath. The voice in my head telling me that I could complete the run anyway, kicked in and overpowered my doubts.

Feeling unmotivated is a natural part of training and something I need to accept. Training on your own is extra hard when you are less than determined, without a training partner or a Mr Motivator- style coach by your side to help channel a PMA (positive mental attitude).

What occurred to me today on the treadmill, was the importance of mental training as well as the physical training, to find ways in which you can motivate yourself when things do go wrong.

Not admitting defeat makes you stronger, allowing you to overcome obstacles that could have derailed you in the past. Focussing on the positive instead of the negative is such an important part of training and something I need to remember and incorporate on longer runs to come in the future.

Set backs are a part of life, it is how we deal with them and handle them that will give you the edge. As William Shakespeare so correctly observed: "There is nothing either good or bad, but thinking makes it so." So go on, choose a positive thought.

New Year; New Pain in the ITB

New Year new me and all that jazz, but most importantly back to training and to training hard.

After a rather overindulgent festive period, which my body paid the price for, I am going to try having a dry January and getting back to peak physical condition. But as we all know that is easier said than done.

Training before Christmas was problematic, cold and icy weather meant training outside was less than desirable, but the main problem I was experiencing was with my right knee.

From having the same injury before I suspected that the pain was caused by my ITB, which is the Iliotibial Band a ligament, which runs from the pelvis to below the knee. Long distance running can cause inflammation of the ITB, which then rubs on the femur (thigh bone) causing pain on the outer side of the knee.

The problem with ITB syndrome, as it is commonly known, is that if not properly treated it will reoccur almost 1-2 km into a run. So it is essential that it is treated prior to recommencing training. The easiest home method is to perform an ITB stretch on a foam roller, so I have been stretching out the ligament almost daily.

With Christmas and New Year providing the perfect opportunity to rest up I enjoyed myself without worrying about slipping behind in my training. I went to see my doctor and was given an ibuprofen gel, which I have been applying daily, so far so good.

Part self pampering and part medicinal I decided a fully body massage, with special attention to my legs, would be a good idea to try and really give me knee TLC prior to training again.

The high levels of snow that we have seen in Manchester which has brought the region to a halt, has given me another reason to shirk training but today I put on my wellies and managed to negotiate the snow successfully to get to the gym.

Long distance running on a treadmill is quite possibly the most boring activity, particularly when the gym is almost empty and people watching opportunities non-existent.
Luckily, not wanting to overdo it I managed 5 miles in 44 minutes comfortably and without pain from my knee. Hooray.

A small step for me getting back into training, but a great moral boost for the coming months.

Its only early days but I plan to increase my distance back up again slowly and I will be foam rollering and stretching excessively to try and keep the ITB syndrome at bay.

The Story So Far......

The story so far…..

Having taken up running on a fairly regular basis four years ago and competing in The Great North Run in 2006 my running took a back seat whilst I was travelling following graduating from University.

2010 will be the year I conquer the London Marathon, and this blog will document the trails and tribulations leading up to the big day in April.

As a gym bunny and an addict of all things active I was initially delighted with my charity place with VICTA (Visually Impaired Children Taking Action). The marathon is a great way to raise vital funds for charities like Victa and from a personal perspective I found the opportunity to push myself on such a physical level too tempting.

Now however after managing to run 14 miles with my running partner Elen and nearly dying I am of the feeling that 26.2 miles is a heck of a long way.

I am starting to panic and my confidence is somewhat wavering. Will I actually be able to finish the marathon….. If Eddie Izzard can run 43 marathons in 51 days surely I can finish one, surely.