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.
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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!
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