Running Man: Six Weeks Half Marathon Training, Week Two 18.71 Miles

Week one of half marathon training had gone well and I was determined to continue my progress by upping the miles in week two. Because of my unique situation of trying to cram enough training into 6 weeks but also building up slowly having had 6 weeks out with injury, I had dismissed the many half marathon training plans I had looked at in favour of creating my own as I go along. My plans for this week were do about 5 miles on Tuesday and Thursday at medium effort, do a 5k as quickly as possible on Saturday and then do a slow and steady 9 miles on Sunday.

I got off to a good start on Tuesday by doing 5.6 miles at a fairly good pace of 9:16 minutes per mile. I continued my route of running up and down the hilliest part of Downham Market, running up to and then doing 4 laps of my Bexwell Road/Howdale Road circuit before heading back home. I felt strong and could notice my stamina improving – 5 and a half miles seemed fairly easy now.

I was going to repeat this on Thursday but a text from my physio Howard reminded me that I had a follow-up appointment that evening, meaning no time for running. He checked that I was still doing fine and noticed that my right hamstring was still weaker than my left and that my glutes were not as strong as they should be so gave me some more core strengthening exercises. I’m meant to do these every day and I know that I need to and that they’ll make me stronger and improve my running but they’re not fun and quite hard to do! I really do need to do them regularly though so will make an effort to do so next week.

Whist waiting for Howard in the reception of Advance Performance in Peterborough I listened to a conversation between a girl in her twenties and one of the shop assistants. She was talking about how she was doing the popular couch to 5K routine and had thought about getting some proper running shoes. I thought ‘great, well done, that’s really good of you to push yourself and get into running; you’ll feel great for it.’ That’s not what I first thought though; my first thought was ‘you’re training to run 5 kilometres? You amateur!’ That’s the thing about running – on one hand all runners are part of a community supporting each other, on the other they all want to be better than each other.

Saturday was my quick 5k day and what a better place to do a 5k than at the 100th Parkrun in Chantry Park at my hometown of Ipswich with one of my oldest friends who has also got into running this year. I got up a 6:45 bleary eyed but excited about the morning ahead. After getting ready I made myself a banana and blueberry smoothie for the journey and set off towards Suffolk, the roads clear and the sun shining strongly.


When I left my house I hadn’t realised that it was the 100th Ipswich Parkrun that day and I was pleasantly surprised by this landmark occasion. The crowd was bigger with about 100 more runners than my previous Parkrun in Kings Lynn and the atmosphere was great. The race organiser got things going by completing an ice bucket challenge and then we all stood in the formation of a 100 to have our photo taken and be filmed by the drone camera they had to record the event – a really nice touch from the organisers.

Image: The 100th Ipswich Parkrun. I’m bottom left of the middle zero wearing a white Ipswich Town away shirt from the 2000-2001 season.

My old friend Dan and I set off at a comfortable pace before speeding things up a bit and overtaking some runners. I soon realised that this was a completely different proposition to the wide and flat paved surface of Kings Lynn Parkrun – the Ipswich Parkrun at Chantry Park was a mixture of gravel paths and grass tracks, with twists, turns, narrow sections and worst of all steep hills! There were two that really slowed me down – in the middle a very short and steep climb, and then at the end with a longer but equally steep climb up a grass bank to the finish.

It was quite cruel finishing the race with a climb up a grass bank but it certainly added another element to the event. I finished in 26:01 at an average pace of 8:23 per mile – a minute and a half slower than my best 5k time but that was done on flat roads whereas this was on challenging trails. Dan beat me in 25:50, breaking 26 minutes for the first time, as I had expected him to. It was great fun, a good atmosphere and an interesting and challenging route and I will definitely do it again when I’m next back in Ipswich. I ran quicker than I had done for 2 months and my time was still pretty respectable considering the bumpy terrain.

I had hoped for a good sleep after a long week and a long day and early start on Saturday but woke up early on Sunday morning dreaming about running! I was on some sort of survival course, eating berries from bushes and practising running by pretending to run from wolves, I was joined by people I went to school with and people I work with. So I got up, had breakfast of Weetabix and coffee, and wrote some of this blog.

Sunday was long run day and this time I wanted to do 9 miles. I had roughly planned a route into town and then around some of the roads that form part of the Ipswich Half Marathon route before heading back east towards my mum’s house. I took a bottle of Lucozade Sport with me again and also an energy gel in case I needed it this time. After a 10 minute warm up walk I headed into town, the route downhill and so the first mile was done at a fairly decent pace of 8:26.

Bounding along and feeling good I headed uphill along Westfield Road towards Christchurch Park and then through the park itself before turning right onto Henley Road and then onto Valley Road. From here I headed back eastwards onto Woodbridge Road, through Rushmere and past the Heath and into Kesgrave. I knew at some point that I’d need to turn south and somehow managed to find the correct road that would take me towards Foxhall, past Foxhall Stadium and then onto Foxhall Road for my final leg back to my mum’s house.

The route had included quite a few hills which was good training for my upcoming half marathon but at 8 and a half miles in, the miles and the inclines were starting to take their toll and I was running out of steam. I had just finished another hill section and was starting to feel the effects of my efforts – my right knee, right heel and left hamstring were all starting to give me discomfort and for the first time I questioned whether I could do the distance. So I pulled out the Science in Sport energy gel from the small zip pocket in the back of my Asics running shorts, teared it open and slurped down the sticky goo.

Whilst it was no Popeye eating spinach transformation, it did give me some extra energy and I was able to keep going. I got back to my mum’s house at a distance of 9 and half miles so decided to do a lap around the block to make it a nice round 10.Mile 9 was my slowest at 10.33 but the energy gel had seen me home and helped me to complete the last mile 15 seconds quicker.

I was exhausted when I got back and it was not surprising – in one hour 35 minutes and 22 seconds of continuous exercise I had burned off over 1200 calories. Taking my time to do my stretches I then gulped down my protein shake, ate a sandwich and a banana and then drank a pint of squash. I then reflected on my achievement: TEN MILES. Just over 5 months ago I started running and wondered if I could do a mile, I could now do ten. Double figures:  it’s another big step in my running adventures.

Running Man: 6 Weeks Half Marathon Training, Week One, 18.94 miles

When I was out with a hamstring injury I had thought that I’d be able to start Half Marathon training as soon as I got back – I was wrong as had not factored in recovery – I needed another 2 weeks of running, slowly increasing the miles and pace until I could run 7 miles without stopping. This distance was a benchmark for me as it was not only the longest distance I had ever ran but also a test to see if I had the stamina to be able to run for long distances and to see if my hamstring held up fine.

My legs ached after my efforts the previous day and I knew that if I was going to keep putting my body through so much exertion then I needed to do more than stretch and drink water afterwards. Recovery means getting the right nutrients in your body as soon as possible to speed the healing process so that lunchtime I decided to by some protein shakes. I went for 2 bottles of Dunn’s River Nourishment Active, and also picked up 2 bottles of Lucozade Sport, a jar of peanut butter, a jar of 3 nut butter (cashew, almond and peanut – tastes amazing), a bunch of bananas, 2 Science in Sport gels and 2 Science in Sport chews. Quite a shopping basket! As well as recovery, I knew I was going to need something to sustain me further on my increasingly longer runs, hence the Lucozade and Science in Sport products.

                                        Image: a selection of runner’s groceries!

Monday was a rest day, which was a good job as my calves, particularly my left one, were incredibly stiff after the previous day’s efforts. I had planned to go on a leisurely bike ride with my girlfriend but a raining evening prevented that, which was probably for the best. The next day after a healthy dinner of hearty home-made soup we went for a gentle 4 mile bike ride. When we got back it was getting dark but I knew I needed to put in a run so head off into town on my new planned route up and down the few small hills that there are in Downham Market. I ran up the hill into town, then up Bexwell Road to the A10 roundabout back down to Howdale road and then 2 laps down Howdale Road and up Bexwell Road before heading back down the hill through town and then home. I didn’t enjoy running in the dark and I’d rather have eaten after I got back (the soup starting to repeat on me half way through my run) but I felt good that I’d ran up and down hills – 3.98 miles at 9:27 pace – not a bad start to my training.

After another day of complete rest on Wednesday I was ready for my next run on Thursday. My claves were still stiff and ached as I walked for 10 minutes to warm up. I wondered if I would even be able to complete my run and if I was pushing myself too hard. I set of slowly but soon got into a good pace, helped by the fact that I saw 4 other runners who had also navigated to the only hilly part of town for their running.

When I run, as soon as I see someone else I want to look good so my pace and posture instantly improves. This is even more so with other runners – I want to look strong and not that I am struggling. 3 of the 4 runners replied to my hellos as I passed them (the one who didn’t was a man who was quickest and strongest looking out of all of them) and I enjoyed these brief moments of camaraderie with my fellow Downham Market runners. I did 3 laps of my new route before heading back home again and felt strong during my run (4.46 miles at 9:05).

When I got home I drank one of the protein shakes and the next day I felt the benefits – my calves finally lost their stiffness. I had a wedding to get ready for on Saturday so was pushed for time and settled for 2.5 miles at a quicker pace of 8.26. When I run I want to feel like I am having a really good workout and the best measure of this is by how much I’m sweating – if the sweat isn’t pouring off my face then I know I’m not putting in enough effort. So I went for it and made up for the short distance by putting in my quickest post-injury pace.

Sunday I had planned my long run – after last week’s 7 miles I wanted to try doing 8. I had thought of not drinking at the previous day’s wedding but that would just make me a boring bastard so instead I did my best the next day to get over my hangover as quickly as possible. I did this by eating and drinking loads – a first course of coffee and wholemeal toast, followed by porridge and a pint of squash and then finally a homemade blueberry, banana and honey smoothie. Since enjoying cocktails on holiday I’d got back into blending again and was using my blender every morning to make breakfast smoothies for myself and my girlfriend. Another pint of squash, a multi-vitamin pill and 2 paracetamol followed, I then tidied up the house as a way of warming up before I was finally ready to head out on my longest run to date.

I had planned a circuit route along the riverside, north up to Stow Bridge, then west before heading south through Barroway Drove and then back east to Downham Market. I figured it was about 8 miles but wasn’t sure if it was slightly less or more. I started off where it all began – running along the grass bank of the river near my house. It was great to be back on the route that had started my running adventures and I felt great as I took in the beautiful scenery around me: swans bobbing in the river, dragonflies and butterflies dancing in the sky, and fluffy tailed bunny rabbits hopping along the river bank. Not a bad place to go for a jog! But whilst I enjoyed my surroundings, I didn’t enjoy the uneven surface and was annoyed at constantly having to readjust my footing as I ran along the bumpy ground.

2 miles later I was at Stow Bridge – 5 months ago that was a massive achievement, now I had hardly broken sweat. I continued over the bridge, powering myself up the incline and then into a settled stride as I headed west. I passed farms, fields, churches and some large country houses, as I was warmed by the August sun and then cooled by the strong winds that batter open these Norfolk roads.

I was using this run to try out a new method of fueling and instead of my running bottle with water or squash I had taken one of my new half-litre bottles of Lucozade Sport. In my jacket pocket I had one of my new gels and had planned to take it about halfway. The Lucozade seemed to be doing the trick though as the sugars and carbohydrates replenished my depleted energy. At just over 5 miles I was feeling strong so went as hard as I could for the next mile in the hope that I could break my 10k record of 57 minutes. In the end I was about 30 seconds out, which wasn’t bad considering I had a hangover and had done the first 2 miles over bumpy ground. I knew then that if I had a proper warm-up and ran on a flat surface then I would break my 10k time.

Despite the disappointment of not getting breaking a speed record, I continued to feel strong and was determined to complete my run in the best time possible. Sips of Lucozade Sport every mile had kept me going and I didn’t feel the need to try the energy gel. It was only by mile 7 that I started to flag a bit but continued to push myself back home. I took my phone out of my pocket and looked at it for the last half a mile to make sure that I had completed exactly 8 miles, and I had, just a few metres away from my driveway – not a bad guess after all!

I walked through the door, my whole body dripping in sweat and collapsed on the sofa before then stretching and having another Dunn’s River recovery protein shake. I ached but I felt great – I had just run my furthest distance to date, 8 miles! I felt amazing – full of positivity and confidence. The sugary Lucozade probably helped but the best thing was how good I felt. I didn’t feel troubled at all during the run and my brain, heart, lungs and legs all felt good – none were crying out for me to stop.

After 6 weeks out and then 2 weeks to get back into it again I’m now fitter than I have ever been. I’m looking forward to continuing my increased mileage as I work my way up to 13.1 miles and then when the half marathon is over getting back to running 5k and 10Ks and smashing my times. For now though, I’m just relived that I’m running again, that I’m still enjoying it, that I’m getting better and that despite the odd dull ache and twinge, my hamstring is still holding up. Bring on week 2 of half marathon training!

Running Man: Rehab & Recovery

As I sat back on my sunbed reading the latest Irvine Welsh novel, I glanced out to the beach and saw another toned American jogging their way by the beautiful Caribbean Sea. I didn’t feel envious anymore, just resigned to the fact that it would be another 2 weeks before I could start running again. When I booked my holiday to Mexico I had planned to be one of these beach joggers but my injury had put paid to that and had to settle for swimming and walking as a way of maintaining fitness: well, there are worse places in the world to recover from injury!
                          

                          Image: A beach jogger, something I had planned to be on holiday

Then finally after 6 weeks the day had come: the day that I would start running again. My running shoes, which had previously had pride of place under my kitchen table, had since been shut away in the shoe cupboard under the stairs. Some runners wear their running shoes for walking but I had purposely put them away when I got injured; getting them out again after 6 weeks felt like a ceremonial act. I felt good to be back in my running gear again: running shoes, running socks, running shorts, running t-shirt and a new addition of a compression support on my right thigh to protect my recently healed hamstring.

I set out tired from the previous day’s travelling home from Mexico but determined to start running again. I had thought about what sort of run I should do for my comeback and decided that the best thing to do would be to my usual 5k run so that I could test my fitness against what I could do before I got injured.  I was nervous – would my hamstring hold up? Would I be able to run a simple 5k without stopping?

I set off at a comfortable pace and soon got back into my rhythm. It was good to be running again. I was slow (29.01, 4 minutes 20 seconds slower than my previous and quickest 5k 6 weeks ago) but steady and felt good that I at least managed to get round without having to stop. The 10 minute walk back home (part of my cool down routine) was hard though: I felt dizzy and exhausted, like I was drunk. I didn’t know if it was the jet lag, the heat or the shock of running again but I didn’t feel good and staggered home.

Promisingly I felt no pain in my right hamstring the next day so decided to set out on another 5k run. I had been reading a lot about running whilst I was injured and had noted that it is better to run with the palms of your hands open rather than with your fists clenched. I was used to running with my phone in my left hand and my water bottle in my right hand so had always been clenching my hands. So I tried out my arm band phone holder for the first time, freeing up my left hand.

It was another hot day and as well as draining my energy, the glare of the sunshine meant that I couldn’t read my pace on my phone. I’m used to constantly monitoring my pace so that I can push myself or hold back, depending on what my goal is. Without being able to monitor my pace I decided to go at a comfortable pace again, unsure if I was quicker or slower than my last run. I was slower (29.53) and felt exhausted again afterwards.

The next day I really felt it in my legs – both calves were heavy and sore, my heels hurt, my right foot hurt, and most worryingly I could feel a twinge in my right hamstring. Had I overdone it? Probably. The reason for wanting to get as many miles in as possible is because I have signed up for the Ipswich Half Marathon. I have 8 weeks from my comeback run until the event and want to put in as many miles as possible. It’s a balancing act though – I need to push myself to get fit enough in time for the half marathon but also need to build up my recovery slowly.

I have looked at various half marathon training plans and even the simplest (an 8 week beginner’s training plan) demands that I run 4 times a week. This would not have been a problem 6 weeks ago but I know that I won’t be able to do it this week. One of the most important running mantras is listen to your body; I did and it told me that there was no way I should run my planned 4 miles on Tuesday. So instead I decided to do a slow 2 miles on Wednesday.

I set off at a comfortable pace again and felt good. I decided to use this run to concentrate on my technique, putting into practise everything I had read about running technique in the last few weeks. I tried to ensure I had my head held high and was looking straight ahead rather than down, that my back was straight, my arms were swinging, and that my feet were falling underneath my body rather than in front of me. I even tried a few metres of strides (high knees and quick arms).

Despite this being my slowest (average pace 9.53) and shortest run for months, I felt great afterwards, the best I had felt since I had got my 5K P.B over 6 weeks ago. I felt refreshed and energised; it was great to have that buzz back again. When I got home I did the best stretching session I’ve ever done, really working my calves and hamstrings as much as I could.

My next 2 runs were in Ipswich, which gave me the opportunity of running up hills, which are all too rare in flat West Norfolk.  I went slow again (3.31 miles at 9:55 average pace per mile and 3.78 at 10:09) but was pleased that I managed the hills OK and my hamstring held up. My fitness was slowly improving again and by Tuesday I felt the benefit when I managed my best run (4.14 miles at 9:02) since my comeback. I felt strong and the 4 miles didn’t feel like too much of a challenge – I knew I had more in me.

My right hamstring, whilst holding up to my increasing miles, was still troubling me and I could feel a constant stiffness and twinge in it that I didn’t get on my left leg. I wasn’t causing me any pain but I could notice it was there, so I decided that I should see a physio and made an appointment to see Howard from the Sports Injury Clinic in Peterborough. I thought I was going to be in there for about 15 minutes, for him to say I was OK; a waste of both of our time, but what actually happened was a very professional and thorough examination of not just my hamstring but my gait, flexibility and strength. I was impressed with Howard’s expertise and went away knowing that I was doing the right thing and that there wasn’t too much wrong with my lower body other than a weaker right hamstring. I was given some hamstring strengthening exercises that would also strengthen my core – my core strength isn’t great – and was told to come back in 2 weeks.

I followed this up with a good 5.34 miles at 9:19 on Saturday and then I knew I was ready for my next challenge – could I run a 10K again? Being able to run 10K without having to stop to walk is seen as the benchmark for anyone who is thinking of begging training for a half marathon – if I could do that then I knew I was ready, if I couldn’t then I may have to consider cancelling my entry.

Variety is the spice of life and I’m now trying to vary my running routes as much as possible rather than sticking to my familiar flat country road route. I need to get used to running up hills as part of my Ipswich Half Marathon training as the course has quite a few hills so need to move away from the flat country roads near my house. So on Sunday I got my girlfriend to drop me off at Ten Mile Bank, a couple of miles from her parent’s house and I ran the rest of the way home. Along the Ouse Valley Way I went, the river on my right, up to Denver sluice and then through Denver and Downham Market and then home – 7.09 miles in total at a steady 9:49 pace, the longest distance I had ever ran.

I had done it; despite having a hamstring injury and not being able to run for 6 weeks, in just 2 weeks I had managed to build my fitness up to the level where I could run constantly for 7 miles. I was now ready to start half marathon training!