A week very much of two halves so be prepared for a roller-coaster of a read and a proliferation of photos at the end after none at the start. I do try to stay quite calm about my running, but when something threatens to take it away …
Monday – Physio session. I’d gone 10 days since the last one and had been doing my exercises religiously, having moved up to 15 one-legged squats each side, 15 crab walks each way with a level 3 band round my knees, and loads of rolling. Physio was pleased with me and said he was going to “Progress” me so we headed out into the gym area and he showed me a set of lunges to do.
I was to do 10 mins cycling round about 8m of each of these (out and back? I don’t think so, now I think of it, 8m of one, then 8m of the next). First of all feet hip-width apart, knee touching the floor (for all) then in a single line, then crossing over a good way then going backwards. I managed them all just about.
Then he went at my posterior chain with some kind of hammer drill business to loosen things up. Off I went home, a bit sore but OK.
Tuesday – My friend Jenny was down to take the club beginners’ session but has started an amazing new course and couldn’t be sure she’d be back in time so I said I’d cover. A bit of a tricky one – dashed up so as not to be late then I had four new or returning runners plus two friends who decided to do a bit of jeffing alongside me. So we set off doing some walk-run loops and all was well, until one lady unfortunately fell (she was OK and with her friend) and so I said goodbye to them at the end of the second loop, checked they would stretch themselves then had to sprint like mad to catch back up with the others. I do worry sometimes I just don’t have the speed for these occasions, but I did catch them and they all enjoyed the session. I liked my equal up and home splits and called it Varied Efforts as I’d done sprinting and walking in the same session.
0.7 mi, 11:12 mins per mile / 2.6 mi, 13:10 mins per mile / 0.7 mi, 11:13 mins per mile
Wednesday – When the wheels came off. Decided to do my lunges. Nervous about falling in the gym, I did them at home, on the carpeted floorboards of the landing in trainers, but perhaps would have been better on gym mats. After five minutes (half the time I was given: but was that what I had to work up to actually?) and 2 x up and back the landing of each type, my legs were screaming and I stopped. Went to yoga a couple of hours later, legs really sore and stiff.
Thursday – REALLY sore and stiff. So … I decided it was DOMS and to run it off. Went to the park, so stiff, no extension, no lift, no power, came home after 3 miles, crying. Decided to try to do each movement slowly for just one up or back. No, still painful. Hurt to sit on the toilet, couldn’t sit down or stand easily, certainly couldn’t squat or bend. I started panicking at this point. From five minutes’ lunges? I thought I’d actually hurt myself, torn something. I’m sure my husband thought this was normal “I can’t do this marathon” but I was really really worried.
I did finish my February Five today and will show you my medal when it arrives. Strength/conditioning then physio every day as specified and ate 5 fruit and veg portions on average every day!
3 mi / 11:38 mins per mile
Friday – Went to Claire yoga, still so stiff and was tense and almost tearful as I explained I might have to retire from the class if I couldn’t manage. Even sitting on the mat was painful. So upset. But we did very slow stretches including glute stretch lying down and gradually during the class it actually eased. Oh, thank you Claire so much!
Saturday – Long run day and I really was not sure how I was going to do. Lovely Caroline from our sedate ladies’ group had formulated a route and arrangement that would allow various of us to run 4, 8, 10 or 13 miles, with everyone getting some canal work in – what a star. Actually it was a bit more varied even than that, but it worked a treat.
I wore my 401 Challenge t-shirt to bring me luck and strength (you’ve read me talk about Ben Smith the 401 marathons man before). This was the full group at the end of 4 ish miles, some split off here.
And here’s the view the other way – an industrial estate as well as a pretty path. Note the blue skies and t-shirts however! I felt strong and messaged Matthew to say I was carrying on. I had raspberry tailwind with me which I really liked, as it didn’t feel so odd not being sweet. No tummy woes but I had two gels, one every 1 hour 15, which helped keep me well-fuelled.
As various people finished their runs or diverted off, it was left to me and Claire to finish our longer runs together. Because Claire is doing London Marathon she’s further ahead in her training than me: she’d done a few miles beforehand so we kept together from now until the end of my run. Running through Cannon Hill Park, we saw the swan boats were out and being used. We saw my neighbours opposite around here, who both Claire and I know. And a couple of Bournville runners I know. Can’t get away from Two Degrees of South Birmingham!
We went off the route a bit, going up a different road to Moseley as we like the houses better on that road. Up round a route we know well (although on the other side of the road, which confused us more than we would like to admit), and up one last hill with a few choice middle-aged noises, and we got to the end of my road with me at 15 miles! I had no idea I’d do that and although I originally had 17 to do today, this felt OK with the week I’d had, and I do have 8 more training weeks (with two rest weeks and a taper) before my marathon, so still plenty of time.
It was all windy but Claire said let’s have a picture so here we are outside Age Concern (very appropriate!). I did another 0.2 up the road, Claire got to 18.2 by the time she’d got to her end point! Hooray!
Oh and here is the reality of marathon / ultra training, esp when you’ve had a stressful week and not quite enough sleep – an afternoon nap was required!
15.2 mi, 13:12 mins per mi
Sunday – I’ve got keen on these recovery runs so popped out to go round the park this morning. How different from Thursday’s awful run and I weirdly got negative splits – I was trying to stretch my legs, doing bursts of 20 paces of faster turnover then 40 slower (am I supposed to do this in a recovery run or just trot slowly?). Felt better after it as ever and even though it was rainy and windy I broke out my lighter leggings as well as my newest Saucony Hurricanes, which I am getting used to.
Miles this week: 25.5 Miles this year: 182.6 (miles in Feb 86.8 – on target for 1,000 a year with a few to make up for Jan)
Hooray, I was really sad the Weekly Wrap was ending but there’s a new Weekly Run Down run by two wonderful running women and joined by lots of other inspirational women. Kim’s weekly wrap is here and Deborah’s is here.
kookyrunner
Mar 03, 2019 @ 18:21:46
I totally remember taking many afternoon naps while marathon training, especially after a long run on Saturdays. I really think it’s necessary. We’re asking our bodies to do so much so we need to make sure we rest and recover seriously 🙂
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Liz Dexter
Mar 03, 2019 @ 18:24:02
Indeed, indeed! From now on in I’m prioritising early nights and post-long-run naps!
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Kimberly Hatting
Mar 03, 2019 @ 18:39:46
Oh, OUCH. I know how bad those DOMS can be (especially when they hit your backside/hammies…is that where yours were, too?). Sounds like all went fairly well for that long run! And your mileage is stunning. Go YOU! Thanks for joining us at the WRD 😉
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Liz Dexter
Mar 03, 2019 @ 18:45:33
Yes – my whole posterior chain and also a bit of throbbing calf thrown in the mix. SO sharp for only five minutes of work! I have no idea how to combine this with still running, as he definitely told me I could do. I have a week till I see him again at least, to try to work it out.
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Wendy
Mar 03, 2019 @ 19:37:47
What do you think you did to cause yourself so much soreness! Yikes! I’m glad you are feeling better and was able to get some runs in.
It’s so green by you! And the swan boats? LOVE. Have a great week and be careful!
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Liz Dexter
Mar 03, 2019 @ 19:42:52
All I literally did was the 5 minutes of lunges I described. The only thing. Then running on them and doing them again seemed to make it worse. Argh. And it is lovely and green and it’s always good when the swan boats come out again!
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Cathy746books
Mar 03, 2019 @ 19:54:21
Glad you were able to push through Liz – take those naps where you can!
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Liz Dexter
Mar 04, 2019 @ 08:09:46
Thank you and yes, naps rule!
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kaggsysbookishramblings
Mar 03, 2019 @ 20:12:33
Gosh Liz, a very dramatic up and down week. Glad you got through the pain, and I should imagine naps are essential when you’re doing all this training! Well done on pushing through!
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Liz Dexter
Mar 04, 2019 @ 08:10:21
It was awful, I had visions of not being able to run for a while which was distressing. Or get into low drawers and cupboards, even.
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Deborah Brooks
Mar 03, 2019 @ 20:55:34
Oh yes some days afternoon naps are just needed! Way to finish your week on a high note though. Nice job and thanks for joining the weekly run down
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Liz Dexter
Mar 04, 2019 @ 08:10:40
Thank you for keeping weekly business going! And cheers.
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Chocolaterunsjudy
Mar 03, 2019 @ 22:03:17
Whew! that was scary just to read in the beginning. I HATE when something that’s supposed to be good for us hurts us. 😦 Glad that everything opened up for you with yoga.
Afternoon naps are very restorative. 🙂
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Liz Dexter
Mar 04, 2019 @ 08:11:27
I should have put a warning: mild peril and ham pain within! I am glad of Claire yoga and hope I can find a middle way where I strengthen my glutes but not at the expense of my sanity.
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Chocolaterunsjudy
Mar 04, 2019 @ 14:48:58
Do you think it was DOMs with your glutes, or was it something more than that?
Although I must say, 5 minutes of walking lunges sounds like a LOT!!!
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Liz Dexter
Mar 04, 2019 @ 14:50:37
I think it must have been (and my hams and my calves and my quads and my inner thighs!) as it did wear off whereas a true injury would have lingered. I wrote down 10 mins so I’m going to have to clarify that with him!
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Chocolaterunsjudy
Mar 04, 2019 @ 14:54:00
Ok good, DOMs are understandable & manageable (but can definitely really hurt!).
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Cari
Mar 04, 2019 @ 00:32:49
So glad Claire yoga sorted you out. Whole 48 hours sounds frightening.
Lunges are the only thing that are really proving impossible for me in PT. THey hurt my right hip more than they help, so I think I’m going to ask PT tomorrow if I can retire them in favor of something else.
Yay swan boats – when I ‘d go see family near Boston that was my favorite sign of spring.
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Liz Dexter
Mar 04, 2019 @ 08:12:18
My hips were weirdly the only bit of me that was fine. Goodness knows what that indicates. We’re always sad when the boats disappear in the autumn (and also wonder where the heck they go!); I had seen they were out but hadn’t been able to photograph them.
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Cari
Mar 04, 2019 @ 14:25:29
Where they go in fall reminds me of my mom’s garden pig who mysteriously vanished. Her comment was that it the pig was too heavy for her wings to work and too old to have wandered away. Luckily it found its way home
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Coco
Mar 04, 2019 @ 00:42:36
How frustrating that those lunges took such a toll. Make sure you tell your physio and have him check your form and/or give you an alternative. My PT always asks how I feel and has me back off anything that seems to raise issues. Her goal is to fix me, not break me in a new way — I seem plenty adept at that myself. I’m goad your week ended on a good note – love the blue skies and swan boats!
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Liz Dexter
Mar 04, 2019 @ 08:13:55
He told me I could leave the backwards ones If I wanted, as I was wobbly and unsure of those. Form good on all the others and I made sure I was doing them slow and true when I did them. I have single-legged squats already and lunges are a good thing to strengthen the glutes – I also guess strengthening exercises are going to hurt more than stretching ones. I see him in a week so will have another go or two so I have data points for him.
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Michelle @ Running with Attitude
Mar 04, 2019 @ 01:15:25
My goodness, that sounds like some case of DOMS! Definitely something to discuss with your physio. You had a great week of mileage! Hope all is feeling better this week.
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Liz Dexter
Mar 04, 2019 @ 08:14:54
I feel more positive this week than last, thank you, and was pleased with the miles I got in (loving the recovery miles especially!). And I’m glad it was “just” DOMS though quite extreme. Will be discussing when I see him next, I did drop him a line but nothing back yet.
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Hannah
Mar 04, 2019 @ 02:02:05
I can’t imagine doing 10 minutes straight of lunges – that would be so many reps! I’m not surprised the 5 min left you sore, especially since it was your first time doing them. Glad you were still able to recover from the DOMS and get in your long run!
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Liz Dexter
Mar 04, 2019 @ 08:15:51
Thank you for the reassurance. Because they were walking ones it was more reps forward but not so forward and back, if you see what I mean – I usually do step out, step back ones. So all a (posterior) chain of nightmares. Am dialling them down and yes, at least I got a long run in still!
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therightfits
Mar 04, 2019 @ 02:40:38
Hmm.. if the lunges are causing so much pain, maybe not the right move- let us know how you sort that one out! Good luck!
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Liz Dexter
Mar 04, 2019 @ 08:16:25
Yes, I’m not sure at the moment – they are a good thing for glute strength, which I do need to build up, but I obviously need to be more careful with them.
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BookerTalk
Mar 04, 2019 @ 07:18:19
Yikes what a horrid experience. Did you contact the physio to ask for advice or reassurance?
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Liz Dexter
Mar 04, 2019 @ 08:17:16
I dropped him an email on Thursday, haven’t heard back yet. But I’m seeing him in a week so I’m going to try many many fewer and see how I go, so I have data points to take him. It’s very possibly he said build up to 10 minutes, as I’m not great at taking information in aurally and remembering physical stuff!
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BookerTalk
Mar 05, 2019 @ 09:54:01
I have the same problem. My physio now video records every movement on my ipad and does the voice over instructions so I know exactly how to do it
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Liz Dexter
Mar 05, 2019 @ 09:58:35
That’s really good to know: thank you!
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Renée
Mar 04, 2019 @ 13:29:51
so what actually happened that you had so much pain??? it’s so odd!!!
lovely seeing your photos, always makes me wish I was there!!
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Liz Dexter
Mar 04, 2019 @ 14:43:39
I think just doing that many quite deep lunges all at once. Well, that’s what it seems to be. And thank you – I always like seeing where other people run, too!
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Zenaida Arroyo
Mar 04, 2019 @ 13:37:01
Naps are definitely necessary. I remember taking nap every day during the summer while marathon training. I definitely do not miss the training at all, but I still take naps. 🙂
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Liz Dexter
Mar 04, 2019 @ 14:44:47
Welcome to my blog! Yes, I always try to get extra sleep in during marathon campaigns and leaving time for a nap after a long run is a must! Which marathon did you do?
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Zenaida Arroyo
Mar 04, 2019 @ 17:08:07
I have run a few times the Chicago Marathon. Last year I was training for the Illinois Marathon but then on race day ended up running the half.
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Liz Dexter
Mar 04, 2019 @ 17:11:55
Oh that one’s on my list (but I can’t come to America just yet; keeping my tourist dollars away). And what a shame about Illinois but I’m sure a sensible choice. I had to not do my last one at all, although I did run a marathon distance a week or so later to make use of all the training!
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Zenaida Arroyo
Mar 05, 2019 @ 00:24:07
Hopefully you can run it one year since it is a GREAT one!
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Lisa @ TechChick Adventures
Mar 05, 2019 @ 17:53:27
I napped after my long run this past weekend too 🙂 I hope your body gets adjusted to the new exercises soon. That always seems to happen to me when I start something new.
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Liz Dexter
Mar 06, 2019 @ 06:26:29
Hooray for naps! I managed to just do half again of my exercises on Monday and not feel destroyed so that’s probably the way to go!
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Ste J
Mar 06, 2019 @ 00:03:50
I’ve got the naps down, now I just need to start the jogging. As ever I am impressed with your pursuit of 1000 miles. You are doing great.
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Liz Dexter
Mar 06, 2019 @ 06:28:26
Thank you – it’s more a target of 20 miles per week, which I’ve worked out is the least I can do and keep mentally and physically well, but the 1000 is a nice round target. I’m over the weekly target at the moment as training for two long races but that will settle down for the second half of the year. Regarding your excercise, you said the roads were a bit scary for running; have you considered getting a static bike OR you can get a thing called a turbo trainer which turns a normal bike into a static one. Might be worth a look (I’ve discovered you can read on a static bike, too …).
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Ste J
Mar 06, 2019 @ 07:42:03
I had thought of that but all money is now being saved, but it would be a handy idea to get something in like that. I crave loser shorts!
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