Month: May 2015

physio

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Friday 29 May

First appointment at the physio for help with my heel. Diagnosed as a small tear where Achilles tendon joins the bone. Looks like a month without running at this stage. Physio manipulated my heel and applied tape. I’ve got an insert for my shoe and been told to take ibuprofen to reduce inflammation. Though the manipulation was a bit painful tonight my heel is already feeling a bit better. Next appointment on Wednesday. 

heel hurting

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Wednesday 27 May

Woke up to the usual stiff/sore right heel but today it didn’t ease off after walking downstairs.  It’s really sore, tender, inflamed.  I’ve hobbled around Manchester Airport picking up Emma and Ash returning on an early morning arrival from USA, limped around our office in Leeds, shuffled around the house we’re selling as I sort out final things for completion. I stuck it in a bowl of cold water this afternoon for a few hours and dozed off; minor relief, soon hurting just as bad again.  The boss saw me in Leeds and told me to work at home Thirsday and Friday and rest my leg. Think I might need to book an appointment at the physio, unless it dramatically improves overnight.  Just over two weeks to Liverpool Marathon and starting to think the worst – all those months of training could be in vain…

training run #957

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Tuesday 26 May, 06:21

10C, clear blue skies, bit of a breeze on far side of RV.  Went for a 7 mile run. Right heel was sore again, affecting my gait for the first mile then making me choose an easy paced run. That was until the northern lake on the second lap. Was just enjoying myself, taking my time, when I was passed by another runner and said ‘Morning’. No response to my friendly greeting and I just decided to match his pace and become his shadow.  My pace jumped from 5:45 min/km to 4:45 min/km. After 1 km he started to flag a bit, I saw him start to gasp and ease off so I lit the afterburners and accelerated past him, right to the exit and out of the park up the hill. Felt strong, buzzing. Not the most charitable response perhaps but it was good to rehearse a sprint finish.

Distance:  11.47km

Time:  1:04:53

Avg HR:  144bpm

Avg pace:  5:39 min/km

Calories:  764

White trainers #2

Wildlife:  7 rabbits

training run #956

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Saturday 23 May, 06:48

12C, cool, bright with lots of high cloud.  My last long run before tapering for Liverpool; 20 miles.  Had a gel before starting, then at 8km, 18km, 25km, and drank 1 litre of water.  Started out gently, a bit slower than previous 20 milers, with right heel a problem for the first mile.  Running within myself to make sure I got round without injury.  My 21.1km time was about 2:08, compared to 2:03-2:05 recently.  Was tired towards the end but not shattered or running on empty. Think I might have found a pace for the full marathon distance, but it’ll depend on weather and heat and how I feel on the day.  Three weeks to go.

Felt ok afterwards, so emptied a garage out and took 4 car loads to the tip, then went shopping. Shows I had a bit left 🙂

Distance:  32.22km

Time:  3:15:33 (2 min 12 sec slower than last week)

Avg HR:  148bpm

Avg pace:  6:04 min/km

Calories:  2371

White trainers #2

training run #955

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Wednesday 20 May, 08:06

10C, sunny, breezy.  Went for another 7 mile run. Right heel troubled me for the first km, but was ok after that.  Kept it easy and enjoyed the sunshine.  Running round the northern lake on lap 1 I saw 2 geese in the water followed by a loooong line of 16 fluffy goslings!  Wish I’d had a camera to take a photo.  On the bank nearby were 6 more geese with 9 slightly larger (but still fluffy) goslings.  I’m lucky to have Rother Valley Country Park on my doorstep to run in 🙂

Distance:  11.53km

Time:  1:06:30

Avg HR:  144bpm

Avg pace:  5:46 min/km

Calories:  869

White trainers #2

training run #954

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Tuesday 19 May, 08:11

7C, bright and breezy with shower clouds.  Went for a 7 mile run. My schedule showed an interval session but I didn’t want to risk my Achilles – it’s was stiff /sore for the first mile then eased off.  Just did an easy pace and managed to get home without getting soaked.

Distance:  11.52km

Time:  1:05:57

Avg HR:  142bpm

Avg pace:  5:44 min/km

Calories:  799

White trainers #2

training run #953

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Monday 18 May, 08:32

9C, cloudy with light rain.  On my birthday, I popped out for a 7 mile run.  It felt cool, particularly on the nearside of RV with a headwind.  Right heel was sore for the first mile but then improved. I just treated this as an easy run to loosen off after Saturday’s 20 mile run.  Enjoyed it.

Distance:  11.53km

Time:  1:06:13

Avg HR:  144bpm

Avg pace:  5:45 min/km

Calories:  790

White trainers #2

training run #952

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Saturday 16 May, 07:30

10C to 12C, mix of sun and cloud with a stiff wind from NW.  Didn’t manage any weekday runs this week, mostly due to a back niggle first half of week, then a work trip to Blackpool.  Was keen to get the long run done and planned to do 18 miles.  Felt good at 7km so switched to my 20 mile route 🙂

Had a gel before starting, then at 8km, 17km and 25km, with 1 litre of water.  Took it easy and felt ok up to Beighton bypass. Then tired a bit and the last 3-4 miles were slower, in recovery/get me home mode. Never a chance I would walk or stop, but I was patient to make sure I got round.

Distance:  32.22km

Time:  3:13:21

Avg HR:  151bpm

Avg pace:  6:00 min/km

Calories:  2375

White trainers #2

training run #951

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Sunday 10 May, 06:29

10C, cool to start with some high cloud. Later the sun broke through, but it was bright throughout.  Went for a 20 mile run.  Was careful to start easy, with my right heel a bit sore at first.  Just wanted to get round.  Had a gel before starting, then at 8km, 16km and 24km, with 1 litre of water.  Tired a bit here and there but finished OK.  Five weeks to the Liverpool Marathon.

Distance:  32.27km

Time:  3:09:33

Avg HR:  147bpm

Avg pace:  5:52 min/km

Calories:  2208

White trainers #2

Wildlife:  1 peacock

training run #950

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Friday 8 May, 06:20

6C, cool, sunny with clear skies.  Went for an easy 7 mile run. Right heel was a bit sore for the first 2km, then for most of the run I could forget about it.  Ideal running weather with only a light breeze and a great sunrise.  

Distance:  11.53km

Time:  1:04:22

Avg HR:  145bpm

Avg pace:  5:35 min/km

Calories:  856

White trainers #2