The blog - the reason
So the reason I blog is clearly to dump all the shit from my tiny brain down for future reference.
What works to get me fit, how did I overcome injuries etc. etc...
Injuries
Plantar Fasciitis
Starts with ache around foot, moves all around the heel, sometimes wide right and sometimes left under knobbly bit.
Dealing with it since pre hip injury in November and never really recovered.
Taping, rolling calfs, ice in sock under heel all work.
Running fast and running in 4% / Next% seems to aggrivate it.
Can run easy on trails in Reacts without problems and Peggy Turbos seem to be best option for faster runs.
Hip / Glutes
Have had on-off issues since 2010, mainly when run focussed (no issues when I was doing Tri). Rolling glutes & hip openers seems to help. Fatigue from training, most likely running form causes issues.
Probably need to experiment more with treadmill running. Summer is fine as trails seem better. Spending lots of time rolling and stretching in comparison now which seems to help maintain although both are niggles.
Pool running is an option if it becomes sore (like after Virtual 5k) but thought process is very much about running through the niggles as I previously did with shin.
S&C work - weighted heel raises, hurdle work, squats as and when I can. Band work - I keep missing but should be doing short routine daily - this is #1 in my opinion. Most of this is set around niggles though. Pilates - weekly class out of lockdown but regular infrequent glute activation otherwise.
Training
From scratch, building slowly from 20 - 30 - 40 miles per week over 8 - 12 weeks. Noticeably harder to keep up pace once it gets to 50 and beyond.
Currently on optimum plan for now. Should be 8-10 weeks at current training load of around 45 mpw with 2-3 sessions before adaptions stop.
Using threshold (159 bpm) as an indicator of paces. Build from Jan to April has been pretty much ideal but had no time issues with races cancelled.
Best sessions in order -
4 x km on gravel. 2 up, 2 down. This has had massive benefit, can already feel the improvement in strength on hills and trails. Will build this to 6 reps. Once I am racing I will swap this with a fast & flat session. This would be something I would do all winter. The uphill @ 6/mm is brutal then downhill to get the legs turning.
10k to threshold. Progressive, uphill start, road section for 2 miles then easy home. This is much better than the road session which is more focussed.
Long slow recovery trail mid distance run (8-10) - no worries about pace just focus on running free and easy. This one has worked out well.
Virtual racing. 5k last time (badly paced 17.36) and 1 mile next week. Keeps mind focussed on something, maybe hold back slightly but good solid effort.
Training volume
20-30 mpw - easy to run 6.3x/mm. Feel fresh, very hard to loose weight. Can run pretty hard any session. Was 18.15 at Parkrun off perfect pacing.
30 - 40 mpw - not often but had days when it was a struggle. Didn't know how I was going to run until I started. Feels like a grey area for training.
40 - 50 mpw - easy to balance out schedule and plan. Overall pace good with quality after rest but easily build fatigue due to quality.
50 - 60 mpw - not often. Build up huge fatigue. Legs unresponsive but did manage some very good sessions. Feels like I am running constantly. 17.36 5k just afterwards (badly paced)
At the minute 40-50 mpw seems to be a better balance where I can get some quality and consistency in. Less then that I don't think I'll get as much benefit. More than that I struggle to get any balance in and just 'try to get as many miles in as possible'.
Shoe rotation
This has become important.
Nike Infinity React - go to shoe, mileage munchers. Can run 7/mm on trails so stick these on as they help with impact on feet.
Pegasus Turbo - fast training running. threshold and intervals
Next% & 4% - jury is out. Will trial the nexts again but they both haven't been as comfortable as the peggys. 4% were painful and had 4 days off running after last attempt. Ideally next% fast training runs and 4% for race day as per previous but once foot is better I will test speed in them head to head.
Pegasus GTX - Winter trails. These were so good I paid and kept them lol Waterproof. Probably do everything outdoors in winter in them.
So that's pretty much everything I needed to waffle on about in the last 4 months!
The takeaway from all this ...
Build mileage slowly to optimum.
Test regularly.
Take care of your body - pretty much same time in rehab as you are running.
Would like to think rested and no serious foot issues in the fastest shows I could run sub 17 right now.
What works to get me fit, how did I overcome injuries etc. etc...
Injuries
Plantar Fasciitis
Starts with ache around foot, moves all around the heel, sometimes wide right and sometimes left under knobbly bit.
Dealing with it since pre hip injury in November and never really recovered.
Taping, rolling calfs, ice in sock under heel all work.
Running fast and running in 4% / Next% seems to aggrivate it.
Can run easy on trails in Reacts without problems and Peggy Turbos seem to be best option for faster runs.
Hip / Glutes
Have had on-off issues since 2010, mainly when run focussed (no issues when I was doing Tri). Rolling glutes & hip openers seems to help. Fatigue from training, most likely running form causes issues.
Probably need to experiment more with treadmill running. Summer is fine as trails seem better. Spending lots of time rolling and stretching in comparison now which seems to help maintain although both are niggles.
Pool running is an option if it becomes sore (like after Virtual 5k) but thought process is very much about running through the niggles as I previously did with shin.
S&C work - weighted heel raises, hurdle work, squats as and when I can. Band work - I keep missing but should be doing short routine daily - this is #1 in my opinion. Most of this is set around niggles though. Pilates - weekly class out of lockdown but regular infrequent glute activation otherwise.
Training
From scratch, building slowly from 20 - 30 - 40 miles per week over 8 - 12 weeks. Noticeably harder to keep up pace once it gets to 50 and beyond.
Currently on optimum plan for now. Should be 8-10 weeks at current training load of around 45 mpw with 2-3 sessions before adaptions stop.
Using threshold (159 bpm) as an indicator of paces. Build from Jan to April has been pretty much ideal but had no time issues with races cancelled.
Best sessions in order -
4 x km on gravel. 2 up, 2 down. This has had massive benefit, can already feel the improvement in strength on hills and trails. Will build this to 6 reps. Once I am racing I will swap this with a fast & flat session. This would be something I would do all winter. The uphill @ 6/mm is brutal then downhill to get the legs turning.
10k to threshold. Progressive, uphill start, road section for 2 miles then easy home. This is much better than the road session which is more focussed.
Long slow recovery trail mid distance run (8-10) - no worries about pace just focus on running free and easy. This one has worked out well.
Virtual racing. 5k last time (badly paced 17.36) and 1 mile next week. Keeps mind focussed on something, maybe hold back slightly but good solid effort.
Training volume
20-30 mpw - easy to run 6.3x/mm. Feel fresh, very hard to loose weight. Can run pretty hard any session. Was 18.15 at Parkrun off perfect pacing.
30 - 40 mpw - not often but had days when it was a struggle. Didn't know how I was going to run until I started. Feels like a grey area for training.
40 - 50 mpw - easy to balance out schedule and plan. Overall pace good with quality after rest but easily build fatigue due to quality.
50 - 60 mpw - not often. Build up huge fatigue. Legs unresponsive but did manage some very good sessions. Feels like I am running constantly. 17.36 5k just afterwards (badly paced)
At the minute 40-50 mpw seems to be a better balance where I can get some quality and consistency in. Less then that I don't think I'll get as much benefit. More than that I struggle to get any balance in and just 'try to get as many miles in as possible'.
Shoe rotation
This has become important.
Nike Infinity React - go to shoe, mileage munchers. Can run 7/mm on trails so stick these on as they help with impact on feet.
Pegasus Turbo - fast training running. threshold and intervals
Next% & 4% - jury is out. Will trial the nexts again but they both haven't been as comfortable as the peggys. 4% were painful and had 4 days off running after last attempt. Ideally next% fast training runs and 4% for race day as per previous but once foot is better I will test speed in them head to head.
Pegasus GTX - Winter trails. These were so good I paid and kept them lol Waterproof. Probably do everything outdoors in winter in them.
So that's pretty much everything I needed to waffle on about in the last 4 months!
The takeaway from all this ...
Build mileage slowly to optimum.
Test regularly.
Take care of your body - pretty much same time in rehab as you are running.
Would like to think rested and no serious foot issues in the fastest shows I could run sub 17 right now.
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