aching quads

In the last couple of weeks I've added a new dimension to my training - plyometrics.  About seven or eight months ago when planning my training for 2011 I read a book entitled Running Anatomy and got a few ideas and suggestions which I incorporated into my training.

These included four plyometric exercises and the suggestion was to do one to five repetitions of each, one or two times a week, in the final 10 to 12 weeks before an important race.

After just two sessions my quads have become very sore indeed ... in fact it's had me searching around trying to identify the problem.  I've now identified the problem as Delayed Onset of Muscle Soreness (DOMS) and the main causes apparently are too much plyometrics or too many hill reps.  I've been doing hill reps all year with no problems at all so I can rule that one out.

My sore quads has barely interrupted my training but it is something to be aware of.  Further research, eg the book Run Further edited by Kevin Beck, has suggested that plyometrics be used during base training not speed training.

Very contradictory but in the meantime I'm not doing any more until further research provides the answers to exactly what to do, how many to do and when [in the training cycle] to do them.

Can anyone out there help ?

ps ... short reviews of both of the above mentioned books can be found on this page.

a friendly bunch

Thanks for all the kind words from everyone following my last post.  Even those from the opposition ...

My son (Keir) was well impressed by those.  He said: "I don't think sprinters would congratulate other sprinters from other countries on their selection for the World Championships."

I couldn't possibly comment other than to say that the world of ultra running is a very friendly place to be.   I'm pleased I live there.

Also ... I've added the James Jarvis video (Onwards) to this page.

There's a book edited by Kevin Beck called 'Run Strong' which I'm finding very useful at the moment.  Lots of stuff about all aspects of running training.  Much of the information can easily be adapted to ultra running.  More details here.

Stage Three

This morning I began stage three of my rehabilitation ... actually a 35 minute run. Ran slowly and covered 4 miles with no ill effects at all but I did ice my achilles for half an hour before and after.

Lost approx 600g in weight during the run [21 ounces]. At this rate I'll soon have my weight down to a more respectable level - 61.6 kg is far too high for me [9 st 9.8 lb].

Yesterday I passed the North of England 12 stage relay entry form to Zack (Otley AC team captain). Will I be able to run. Probably but don't expect me to gain much speed before April 6.

At the moment I'm reading two books I received as a birthday present (earlier this week) - very good they are too:

(1) Run Strong by Kevin Beck
(2) Performance Nutrition For Runners by Matt Fitzgerald

Nutrition during ultra races is essential to get right for optimal performance.

Also received a pack of chocolate coated coffee beans to try during a long run - as recommended by Dean Karnazes in his book 'Ultramarathon Man'.