Ewan's Training Log

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Re: Ewan's Training Log

Postby Ewan » 12 Sep 2011 08:02

Jack Hughes wrote:My advice would have been to not do the 10k based on the soreness after the 30k.


This was my advice to myself too but you know how it is :)

The schedule for today was 10km tempo run (binned), and 6km speed work tomorrow (almost certainly binned too just to be safe), then depending on how I feel Wednesday I'm due for a 6km at gentle pace which I hope to do but won't if there is any soreness and hopefully 10k, off, 23k, 13k for the end of the week. If I can find a pool I might do a swim tomorrow just for fun but it's probably a good opportunity to catch up on some work too!

re. pacing for the race I haven't even begun to think about that in any serious sense, I simply don't have a clue where to start. Say for example that I aim for 18hours (chosen purely because I know someone who has lots of ulta-running experience (Al-Andalus, MdS etc) who has the same marathon time as me and is aiming for 1830 :twisted: :twisted: ). That equates to c. 4x 04:30 marathons, 1hr 7min per 10k or 06:42 min/km which sounds easy enough on paper - ridiculously easy in fact, until you consider that I'd have to do it for 18hours... Where my knowledge brakes down is how do I apportion my timings over that period. Surely it can't be feasible to set out to run even splits for 18 hours... is that even possible?? Maybe it's better to work a little harder at the beginning when I'm fresh and try to hold on (but that seriously risks blowing out) or do I chill out in the first half and essentially walk the first few 10kms and then try to gain back any time nearer the finish line. I have absolutely no idea, but for now the main priority is to build the miles - one blog I read recommended that long runs a month before the race should be 60% of the total distance... I won't get anywhere near that whatever I do!!
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Re: Ewan's Training Log

Postby Jack Hughes » 12 Sep 2011 11:38

I had some musings on your face book wall I think (or was it here!) where I was looking at a window of between 16 and 20 hours. Then thinking 4, 4, 4:30, 4:30. But it is a complete unknown. All I do know is that the best Ultra Runners do it while smiling. I.e. it is a completely different mindset and approach to a "race". I think you need to be incredibly fit and resilient, with the emphasis on the latter. I.e. it is all about steady-state from a systems point of view - you are expending energy at the same sort of rate that you can take it in, same with hydration. That requires you to run really, really slowly. Like driving a car to maximise MPG.
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Re: Ewan's Training Log

Postby Ewan » 13 Sep 2011 01:57

4, 4 , 4:30, 4,30 is a sensible sounding plan... shame about my urge to neg split every race :)
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Re: Ewan's Training Log

Postby Ewan » 26 Sep 2011 08:05

Mysterious running injury.

Out of nowhere I seem to have sprung a miscellaneous pain in my right quad. After straining my left calf/achillies on the 10th and then running a (near PB) 10k race on the 11th, I had just over a week almost completely off (bar a couple of slow/short jogs/stretching sessions to monitor my recovery). On the 20th I ran a pretty relaxed 10k with zero problems. On the 21st I ran 13k at a good solid pressure, I ended up posting my fastest ever time over that training route and felt very composed and strong and I was really buzzing afterwards - very happy. On the 22nd I was feeling a bit pooped from the previous days effort so took things easy but felt fine. Then on the 23rd I was due to run 16km.

The weather was scorching and I never felt quite right, so I just ran at a very steady pace. After about 7 or 8k my legs started feeling sore (mostly around the joints) and at 11km I was passing back near my office and stopped at a water fountain. I was expecting to run 30k on the 24th and I just wasn't feeling it so I gave up and walked the couple of hundred meters back to the office. I felt a little bit stiff but nothing extreme or overly unusual.

My desk is on the 2nd floor, and when I got back to the office I started up the stairs and suddenly it felt like someone was driving a knife into my right calf. The pain was/is very localised, and I can clearly pinpoint it as an area of a couple of square cm right in the very centre of my right quad, and deep in the muscle. Since then the pain hasn't subsided at all, but it only occurs when I put power through that area (so going up or down stairs/slopes), it is completely normal otherwise - there is no pain when I poke around at the area and none of the standard quad/leg stretches yield any response.

Any suggestions as to possible diagnoses and/or rehab (in addition to rest)? I'm reasonably used to managing tendon/joint strains and muscle strains where I can stretch the affected area but this just feels a bit weird (and painful whenever stairs are involved).

It's frustrating because combined with a lot of travelling next week (back to the UK), it'll amount to 3 weeks off in the middle of what should be an intense training block.
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Re: Ewan's Training Log

Postby Jack Hughes » 26 Sep 2011 09:15

Cramp or a tear? Any external bruising?

You dehydrated. Went up the stairs. Caused a cramp or whatever deep in the muscle.

Something similar happened to the sister in law playing badminton. She was convinced she had been hit by a racket - playing doubles. That's what the pain felt like.

I've had a calf go playing squash. Fell to the ground like my leg had been taken out. Masses of calf strengthening and calf guards later, I don't get the problems.

Dunno what else to think. Is the pain constant? Or only when muscle extended or contracted?

I would be tempted to get to a Physio - ultrasound and possibly massage might help.

Bit of compression - sock or calf guard for now.
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Re: Ewan's Training Log

Postby Ewan » 12 Oct 2011 17:42

A slight hiatus but new blog post.
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Re: Ewan's Training Log

Postby Jack Hughes » 13 Oct 2011 13:24

Another good post.

And a topic close to my heart. Have a look at my endo stats - duration by month :(
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Re: Ewan's Training Log

Postby Ewan » 17 Oct 2011 17:49

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Re: Ewan's Training Log

Postby Ewan » 07 Jan 2012 19:14

Reasonably satisfied with this:
http://www.endomondo.com/workouts/uvDqLaOFGfM
Sprightly 10km run but far from flat out and I even stopped for a pee :)

Will begin updating my blog regularly again now that we are in the new year...
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Re: Ewan's Training Log

Postby Jack Hughes » 07 Jan 2012 21:08

Ewan wrote:Reasonably satisfied with this:
http://www.endomondo.com/workouts/uvDqLaOFGfM
Sprightly 10km run but far from flat out and I even stopped for a pee :)

Will begin updating my blog regularly again now that we are in the new year...


Good one :)
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