Woke up this morning to find lots of snow all around - I guess it must have been 10cm or so, everywhere. I know that isn't particularly deep but for this part of the world, near the end of March, it's lots.
Apparently there are only two places in the whole country with so much snow at the moment - Yorkshire and Northern Ireland and the consequences are that Leeds Bradford Airport and Belfast City Airport were both closed. They are open now ... but only just and with many flights cancelled or delayed.
Keir is coming home from university today for the Easter holiday. He is at Ulster University and is flying from Belfast City to Leeds Bradford. There are three flights today ... he's on the third but the first two have been cancelled. I think it's fair to say we're a bit worried at the moment.
Apart from that, news has recently appeared from British Athletics [new name for UK Athletics ... not sure why] about the team for the World 24 hr Championships in Steenbergen in May. On the men's team is John Pares, Pat Robbins, Matt Moroz, Robbie Britton and Steve Holyoak. If John is fit he should do very well - he's is capable of a top 5 placing at his best. Pat and Steve are both capable of over 240 km and I don't know too much about Robbie and Matt except that perhaps they prefer the trails. I really do hope everyone has an outstanding race though.
The women are represented by Lizzy Hawker, Emily Gelder, Debbie Martin-Consani, Sharon Law and Karen Hathaway. Lizzy broke the world 24 hr road record in her last race of this type (Llandudno - Sep 2010), Emily finished third in the last world championships and Debbie is the Scottish record holder. An excellent team and, again, I wish them all every success.
My recovery seems to be going well at the moment too. On Wednesday I had to forego my strength training and cycling though as I had to do some emergency DIY repairs in the bathroom. Without going into great detail I had to replace the light fitting, pull cord and part of the ceiling. Managed 20 minutes through the snow this morning with the same tomorrow and all in all everything seems OK.
Friday, 22 March 2013
Sunday, 17 March 2013
end of this phase
Well, today I've finally reached the end of this section of rehab. Since 24 January I've been running every second day which also means that every second day is a recovery day.
The next stage, beginning on Tuesday, repeats everything since 24 January except that every third day is a recovery day. Which means running for two consecutive days - will the ankle be OK.
Of course it will ...
And when this stage ends I repeat everything again with the recovery days being every fourth day. And then every fifth day.
I'm aiming for a long term solution, not a quick fix.
And for the Irish readers (Eoin, Thomas, Daniel, John, etc) ...
The next stage, beginning on Tuesday, repeats everything since 24 January except that every third day is a recovery day. Which means running for two consecutive days - will the ankle be OK.
Of course it will ...
And when this stage ends I repeat everything again with the recovery days being every fourth day. And then every fifth day.
I'm aiming for a long term solution, not a quick fix.
And for the Irish readers (Eoin, Thomas, Daniel, John, etc) ...
Lá Fhéile Pádraig Sona
Thursday, 14 March 2013
Fay and Fiona
OK I know that title is a bit strange but there is a good reason.
Let's start with Fiona. She's a Scottish ultra runner who is seriously ill at the minute - and not for the first time. She's a lovely woman who needs all the support she can get, and if she reads this she should know that I really do wish her all the best. I know she'll make a full recovery - she's a tough cookie, that one.
Now let's move on to Fay. On Tuesday evening, at home, we had a little 'episode'. Well, quite a major episode as it turned out. She began feeling unwell at about 6:00pm and at 7:45pm I phoned for an ambulance which took us to the A & E in Leeds.
We were there until 3 o'clock the following morning when the doctors finally managed to sort out what was wrong and get things under control. I'm not going to go into great detail (you really don't want me to ...) but the problem was that the new contraception we're using had caused a blood disorder.
For a menstruating woman, having blood that doesn't clot is not good.
Happy to report that everything is under control now but it was quite scary on Tuesday evening/Wednesday morning.
There was light hearted moment when we finally got home though. Fay said to me: "I know you're supposed to go for a run after breakfast but why don't you go now (4 am). You're tired and it's dark outside, it'll be just like a 24 hour race. You'll enjoy it."
I politely declined on the grounds that I was too tired. But really I wanted to keep an eye on her to make sure everything was OK. It is, and everything's back to normal.
Let's start with Fiona. She's a Scottish ultra runner who is seriously ill at the minute - and not for the first time. She's a lovely woman who needs all the support she can get, and if she reads this she should know that I really do wish her all the best. I know she'll make a full recovery - she's a tough cookie, that one.
Now let's move on to Fay. On Tuesday evening, at home, we had a little 'episode'. Well, quite a major episode as it turned out. She began feeling unwell at about 6:00pm and at 7:45pm I phoned for an ambulance which took us to the A & E in Leeds.
We were there until 3 o'clock the following morning when the doctors finally managed to sort out what was wrong and get things under control. I'm not going to go into great detail (you really don't want me to ...) but the problem was that the new contraception we're using had caused a blood disorder.
For a menstruating woman, having blood that doesn't clot is not good.
Happy to report that everything is under control now but it was quite scary on Tuesday evening/Wednesday morning.
There was light hearted moment when we finally got home though. Fay said to me: "I know you're supposed to go for a run after breakfast but why don't you go now (4 am). You're tired and it's dark outside, it'll be just like a 24 hour race. You'll enjoy it."
I politely declined on the grounds that I was too tired. But really I wanted to keep an eye on her to make sure everything was OK. It is, and everything's back to normal.
Saturday, 9 March 2013
bad race
This morning was a shambles.
The original plan was to run for an hour but include a local 5k race. But with the slight recurrence of ankle pain a couple of days ago I decided to only run for 50 minutes but still include the 5k race.
But ... for reasons totally beyond my control [traffic problems and Fay being ill] I arrived late and missed the start by at least 20 minutes. Never mind, I thought, I can still run a quicker than usual 5k which will be good training if nothing else.
And then, after about 1.8k I took a wrong turn. Unbelievable. Today was just getting worse. I continued and eventually got back on the correct route. Back at home, looking at a map, I can see that I probably ran about 60m short.
And so to the times. I knew that my official time would be of no use whatsoever but I had set myself a tentative target of running the 5k in about 22:30. Using my stopwatch I ran the first kilometre in a quick 4:11 - slightly downhill and chasing people. I didn't time the next three kilometres (the wrong turn would have made the second and third km wrong anyway) but the final one was timed at 4:35.
I stopped my watch at 22:11 but have adjusted that to 22:27 which is my slowest ever timed 5k.
Officially my time was 45:17 which is my slowest ever time in a 10k race.
Yes, you read that correctly.
Anyway ... a fun exercise in fairly bad weather. The time was OK too. And the ankle held up better than expected so I've decided my next training runs should be:
Monday 11 March ... 50 minutes
Wednesday 13 March ...50 minutes
Friday 15 March ... 60 minutes
Sunday 17 March ... 60 minutes
and then, on 19 March, back to alternating running and walking (10 minutes at first) but on two consecutive days before a recovery day. This is six days later than planned but I don't want to rush things - a proper, long term, recovery is needed.
The original plan was to run for an hour but include a local 5k race. But with the slight recurrence of ankle pain a couple of days ago I decided to only run for 50 minutes but still include the 5k race.
But ... for reasons totally beyond my control [traffic problems and Fay being ill] I arrived late and missed the start by at least 20 minutes. Never mind, I thought, I can still run a quicker than usual 5k which will be good training if nothing else.
And then, after about 1.8k I took a wrong turn. Unbelievable. Today was just getting worse. I continued and eventually got back on the correct route. Back at home, looking at a map, I can see that I probably ran about 60m short.
And so to the times. I knew that my official time would be of no use whatsoever but I had set myself a tentative target of running the 5k in about 22:30. Using my stopwatch I ran the first kilometre in a quick 4:11 - slightly downhill and chasing people. I didn't time the next three kilometres (the wrong turn would have made the second and third km wrong anyway) but the final one was timed at 4:35.
I stopped my watch at 22:11 but have adjusted that to 22:27 which is my slowest ever timed 5k.
Officially my time was 45:17 which is my slowest ever time in a 10k race.
Yes, you read that correctly.
Anyway ... a fun exercise in fairly bad weather. The time was OK too. And the ankle held up better than expected so I've decided my next training runs should be:
Monday 11 March ... 50 minutes
Wednesday 13 March ...50 minutes
Friday 15 March ... 60 minutes
Sunday 17 March ... 60 minutes
and then, on 19 March, back to alternating running and walking (10 minutes at first) but on two consecutive days before a recovery day. This is six days later than planned but I don't want to rush things - a proper, long term, recovery is needed.
Thursday, 7 March 2013
now what ?
Today's run was not good.
Apart from it feeling unusually difficult to run for 50 minutes my ankle began hurting about 5 - 6 minutes before the end. Now, it could be that the course was not as flat as my recent routes. Or it could be that, at the moment, 50 minutes is my limit.
Or maybe it's just a blip. After icing the area and taking some extra protein I got some advice from the physio.
The suggestion is that, for the moment, I should continue so long as it isn't debilitating. The problem is that ultra distance runners have a different perception of pain to the rest of the population ...
Will listen extra carefully to my body for the next few days.
Apart from it feeling unusually difficult to run for 50 minutes my ankle began hurting about 5 - 6 minutes before the end. Now, it could be that the course was not as flat as my recent routes. Or it could be that, at the moment, 50 minutes is my limit.
Or maybe it's just a blip. After icing the area and taking some extra protein I got some advice from the physio.
The suggestion is that, for the moment, I should continue so long as it isn't debilitating. The problem is that ultra distance runners have a different perception of pain to the rest of the population ...
Will listen extra carefully to my body for the next few days.
Sunday, 3 March 2013
40 minutes ... and a UK team
On Friday, and today, I ran for 40 minutes. Non stop. I managed 7.6 km and 7.8 km respectively but the pace wasn't important in the slightest.
The important thing was that that 40 minutes was the longest time I've been able to run since last September. Although 24 hours is a bit longer than 40 minutes.
Feeling good at the moment though. And next there's 50 minutes on Tuesday and Thursday and then 60 minutes on Saturday - which will incorporate a 5k race.
And now I can also begin strength training with the legs. Very small weights at first though, but it is progress.
The UK team for the European Championships 100km has recently been announced and I was amazed to find that no men have been selected. Four women but no men. After thinking about this for a few days perhaps the reasons are:
- the Anglo Celtic Plate 100km is only weeks before the European Championships
- qualifying times are not easy to come by, especially as there are very few 100k races in this country
- few races partly because of the increased difficulty in staging road races (stringent licencing requirements, etc)
- few races also because ultra trail races seem to be ever more popular, more people enjoy those apparently
- many runners capable of achieving the required standard would rather run an enjoyable ultra trail race in the UK than a long road race abroad
I'm not sure what can be done to reverse this trend but I do believe we should be represented (men and women) in all championship events. Congratulations to Emma Gooderham, Susan Harrison, Karen Rushton and Helen Taranowski.
The important thing was that that 40 minutes was the longest time I've been able to run since last September. Although 24 hours is a bit longer than 40 minutes.
Feeling good at the moment though. And next there's 50 minutes on Tuesday and Thursday and then 60 minutes on Saturday - which will incorporate a 5k race.
And now I can also begin strength training with the legs. Very small weights at first though, but it is progress.
The UK team for the European Championships 100km has recently been announced and I was amazed to find that no men have been selected. Four women but no men. After thinking about this for a few days perhaps the reasons are:
- the Anglo Celtic Plate 100km is only weeks before the European Championships
- qualifying times are not easy to come by, especially as there are very few 100k races in this country
- few races partly because of the increased difficulty in staging road races (stringent licencing requirements, etc)
- few races also because ultra trail races seem to be ever more popular, more people enjoy those apparently
- many runners capable of achieving the required standard would rather run an enjoyable ultra trail race in the UK than a long road race abroad
I'm not sure what can be done to reverse this trend but I do believe we should be represented (men and women) in all championship events. Congratulations to Emma Gooderham, Susan Harrison, Karen Rushton and Helen Taranowski.
Monday, 25 February 2013
thoughts for today
This morning, for the first time since last August, I went somewhere and ran home. Only 30 minutes mind but it's a start ... slowly getting back to normal.
Not that many people think I'm normal in any way. But that's OK with me.
Fay was going shopping this morning in Guiseley (about 6 km from here) so she suggested buying me a coffee before I left her to run home. Brilliant idea.
And talking about ideas ... I've decided to run the Leeds 5k parkrun on 9 March and Fay has already agreed to resume her role as 'bag person'. I'm due to run for 60 minutes on that day anyway so I can easily incorporate a 5k run at a slightly faster pace than normal !!!
And in early May Fay and I have decided to have short walking holiday in the Yorkshire Dales to celebrate our 25th wedding anniversary. We were talking over a couple of cups of coffee (one each, of course ...) this morning and we decided that there's no real need for us to spend a fortune just because we've been married 25 years. Twenty five is no different really to 24 or 26 and there's no doubt we'll be together for a long time to come. Barring accidents and illnesses of course.
Not that many people think I'm normal in any way. But that's OK with me.
Fay was going shopping this morning in Guiseley (about 6 km from here) so she suggested buying me a coffee before I left her to run home. Brilliant idea.
And talking about ideas ... I've decided to run the Leeds 5k parkrun on 9 March and Fay has already agreed to resume her role as 'bag person'. I'm due to run for 60 minutes on that day anyway so I can easily incorporate a 5k run at a slightly faster pace than normal !!!
And in early May Fay and I have decided to have short walking holiday in the Yorkshire Dales to celebrate our 25th wedding anniversary. We were talking over a couple of cups of coffee (one each, of course ...) this morning and we decided that there's no real need for us to spend a fortune just because we've been married 25 years. Twenty five is no different really to 24 or 26 and there's no doubt we'll be together for a long time to come. Barring accidents and illnesses of course.
Monday, 18 February 2013
what's going on here
The ten minutes I spent running yesterday proved to be quite strange. After all the recent snow, rain and cold weather it turned out to be very sunny and quite warm. But what was even more remarkable was that I lost some weight.
I know, I know ... losing weight whilst running isn't unusual, but losing 0.54 kg (1.2 lb) in ten minutes is very strange.
That's a sweat rate of almost 3 litres per hour. In February.
So what's going on ? I've no idea but at least I'm losing some of the small amount of extra weight I've accumulated in the past five months.
Also, between now and mid June, to help with motivation during rehab, I'm allowed to enter a few short races (no longer than an hour) on two conditions. 1) I don't overdo things ... 2) I don't run at all on the following day.
Expect the first race to be in March. No personal bests though ... not even an attempt.
I know, I know ... losing weight whilst running isn't unusual, but losing 0.54 kg (1.2 lb) in ten minutes is very strange.
That's a sweat rate of almost 3 litres per hour. In February.
So what's going on ? I've no idea but at least I'm losing some of the small amount of extra weight I've accumulated in the past five months.
Also, between now and mid June, to help with motivation during rehab, I'm allowed to enter a few short races (no longer than an hour) on two conditions. 1) I don't overdo things ... 2) I don't run at all on the following day.
Expect the first race to be in March. No personal bests though ... not even an attempt.
Tuesday, 12 February 2013
progression ... at last
Went back to the physio today and the good news is that the ankle is still improving and my running (!), cycling, etc has not made things worse.
Which means that I have permission to progress as follows:
when I can manage 60 minutes of alternating running and walking every other day ...
I can run continuously, increasing from 10 minutes to 60 minutes, every other day, then ...
I alternate running and walking, 2 days out of 3, increasing from 10 minutes to 60 minutes, then ...
running continuously, 2 days out of 3, increasing from 10 minutes to 60 minutes, then ...
alternating running and walking, 3 days out of 4, increasing from 10 minutes to 60 minutes, then ...
running continuously, 3 days out of 4, increasing from 10 minutes to 60 minutes, then ...
alternating running and walking, 4 days out of 5, increasing from 10 minutes to 60 minutes, then ...
running continuously, 4 days out of 5, increasing from 10 minutes to 60 minutes, then ...
I can begin 'normal' training.
In the meantime I have to continue the rehab exercises for a few more months, at least. But I can start again with the leg strength exercises ... squats, lunges, etc. Obviously with light weights at first and not many reps.
Things are looking up now. But there's still a long way to go.
Many thanks to James Sneath for all his help with understanding the injury and especially for teaching me how to manage it and which things will help and which will make it worse.
Which means that I have permission to progress as follows:
when I can manage 60 minutes of alternating running and walking every other day ...
I can run continuously, increasing from 10 minutes to 60 minutes, every other day, then ...
I alternate running and walking, 2 days out of 3, increasing from 10 minutes to 60 minutes, then ...
running continuously, 2 days out of 3, increasing from 10 minutes to 60 minutes, then ...
alternating running and walking, 3 days out of 4, increasing from 10 minutes to 60 minutes, then ...
running continuously, 3 days out of 4, increasing from 10 minutes to 60 minutes, then ...
alternating running and walking, 4 days out of 5, increasing from 10 minutes to 60 minutes, then ...
running continuously, 4 days out of 5, increasing from 10 minutes to 60 minutes, then ...
I can begin 'normal' training.
In the meantime I have to continue the rehab exercises for a few more months, at least. But I can start again with the leg strength exercises ... squats, lunges, etc. Obviously with light weights at first and not many reps.
Things are looking up now. But there's still a long way to go.
Many thanks to James Sneath for all his help with understanding the injury and especially for teaching me how to manage it and which things will help and which will make it worse.
Wednesday, 30 January 2013
not much news here
Not a lot has been happening here in Wharfedale recently. It must be true because yesterday a reporter from the local newspaper telephoned for a chat to find out about my future plans ... post injury.
He had been reading this blog and knew about the injury but we had a long chat anyway. About possible plans for this year and next, and training, and the planning that goes into racing very long distances - nutrition, pacing, etc., and why ultra distance runners don't have such a high profile ...
And one or two other running related things. Not sure when, and if, anything will appear in print. Depends whether anything more important happens locally I suppose.
I know at the moment I'm only running every other day but using my usual percentage scoring system I reckon the worst run has been about 98% (where 0 is almost impossible to run and 100 is no pain whatsoever). So I'm feeling really good at the moment.
But running on consecutive days is a different prospect and I'll wait until I've seen the physio again (12 February) before I try that.
Right now though I feel as if I'll be able to take part in an ultra race in the autumn. No promises though ...
He had been reading this blog and knew about the injury but we had a long chat anyway. About possible plans for this year and next, and training, and the planning that goes into racing very long distances - nutrition, pacing, etc., and why ultra distance runners don't have such a high profile ...
And one or two other running related things. Not sure when, and if, anything will appear in print. Depends whether anything more important happens locally I suppose.
I know at the moment I'm only running every other day but using my usual percentage scoring system I reckon the worst run has been about 98% (where 0 is almost impossible to run and 100 is no pain whatsoever). So I'm feeling really good at the moment.
But running on consecutive days is a different prospect and I'll wait until I've seen the physio again (12 February) before I try that.
Right now though I feel as if I'll be able to take part in an ultra race in the autumn. No promises though ...
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