Month: March 2017

recovery run #1254

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Friday 31 March, 06:48

12C, mild, broken cloud. A 2.3 mile easy run.  The physio said I can run on soft surfaces but must stop if/when my right foot hurts.  Managed to stay mostly on the grass, found some wet and muddy bits.  Felt unfit.  Had gel inserts in my trainers and a bit of cotton wool between some toes right foot.  

No bad reaction afterwards. Happy with this and it gives me hope. Just need to build gradually and be careful.

Distance:  3.74km

Time:  21:36

Avg HR:  153bpm

Avg pace:  5:46 min/km

Calories:  273

Trainers:  Brooks Glycerin

training run #1253

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Friday 17 March, 06:46

4C, cold, overcast. A 4 mile run, easy pace.  I stopped after 250m to take the cotton wool and tape off my foot. It seemed to be pressing on my foot and adding to the problem.  Felt the sore part for most of the run.  Drank 500ml water.

Think I will rest over the weekend, and maybe take a whole week off to see if it’ll accelerate the healing.

Distance:  6.71km

Time:  38:23

Avg HR:  147bpm

Avg pace:  5:43 min/km

Calories:  471

Trainers:  Brooks Glycerin

training run #1252

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Thursday 16 March, 06:38

7C, cool, breezy and a nice sunrise.  A 4 mile run. Didn’t feel like doing the marathon pacing session.  Taped some cotton wool padding to the sore part of my foot and ran a lot of the route on the grass to lessen impact.  

Foot seems to be improving with the TLC I’m giving it. But I’m still switching between feeling its 50:50 I will be ready for Mcr and full confidence it’ll be 99% right on the night.

Distance:  6.71km

Time:  38:32

Avg HR:  148bpm

Avg pace:  5:44 min/km

Calories:  475

Trainers:  Brooks Glycerin

training run #1251

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Wednesday 15 March, 06:39

8C, mild, bright.  A 4 mile run with 2x 800m intervals.  Legs still felt ‘odd’ after the weekend long run. Just out of balance, various niggles, including right foot.  Ran on the grass alongside the path in places. Drank 500ml water.

Distance:  6.73km

Time:  37:24

Avg HR:  153bpm

Avg pace:  5:33 min/km

Calories:  479

Trainers:  Brooks Glycerin

Wildlife:  1 squirrel

physio

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Wednesday 15 March

After a few days of 

  • foam rollering,
  • stretching more thoroughly than usual
  • rolling an ice water bottle underfoot, and
  • rolling foot on a tennis ball at work

a lot of the soreness and stiffness in my foot had eased. But I still felt some discomfort so visited the physio for a sports massage on my calves/feet.

He pinpointed the remaining focus of soreness at the joint of my third metatarsal.  Seems unlikely to be plantar fasciitis as I’d thought. Can’t diagnose it specifically in a massage but could be a stress fracture, for example.  

Discussing my marathon in 2.5 weeks, I was advised to try taping cotton wool in the location to soften the impact; run on softer surfaces where possible.

I’m pleased that general soreness and stiffness has eased and now have to monitor this injury/pain.

training run #1250

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Tuesday 14 March, 06:35

9C, mild, dry. A 4 mile run.  Right foot felt quite sore after the weekend long run and I think it is the onset of plantar fasciitis.  So I’ve been foam rollering my calves.  Shortened the planned 60 minute run and used the time left at the end for extra stretching.

Have been rolling my foot on a tennis ball all day under my desk, and booked a physio appt for tomorrow.  Will be able to do the marathon but want as little discomfort as I can while doing so.  Now, will get that chilled bottle from the freezer and roller under my foot while watching TV…

Will flex and adapt the taper schedule to fit my foot health.

Distance:  6.76km

Time:  38:42

Avg HR:  145bpm

Avg pace:  5:43 min/km

Calories:  459

Trainers:  Brooks Glycerin

training run #1249

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Sunday 12 March, 06:12

10C, mild, overcast. A 23 mile run.  To add 3 miles to my 20 mile route I did a full lap of Rother Valley before heading out to High Moor, Pebley, etc.  I could tell early on my legs didn’t feel full of energy, so this was going to be tough.  Had a flapjack before starting, then 5 gels (7, 14, 19, 26, 32km) and 1 litre of water.

Started to tire with about 5 miles left.  Never any danger of stopping, just jogged and noted my heels and the ball of right foot were sore.  Sky started to brighten a bit at this point but not full sunshine.  Pleased to get this done, my longest training run ever (usually only go up to 20 miles).  Noticed shoulders and upper back ached afterwards, probably down to poor form late in the run.  

Three weeks to Manchester marathon so mileage starts to reduce and the taper kicks in.

Distance:  37.18km
Time:  3:43:42

Avg HR:  150bpm

Avg pace:  6:01 min/km

Calories:  2760

Trainers:  Brooks Glycerin

Wildlife:  5 rabbits, 1 squirrel, 1 peacock, 1 swan, 4 horses and a flock of sheep!