Running Low - Knowing when to let your body recover

You know that feeling. You've come back from a lovely run and your throat feels a bit scratchy. You think nothing of it so you have a good nights sleep and then in the morning your eyes feel sore, your throat feels sore and you feel generally run down and rough.

Is it a mild cold virus? Is it the beginning of an infection? Is it the change between cold air and heated air in your house? Or is it your body trying to slow you down a bit? Maybe it's your mood - depression/anxiety/anger can affect your health too.

I've been feeling super strong over the last few training runs and then the weekend of cancellations due to weather happened. I was ready for the Oakley 20. I knew I could beat that 4 hour time limit. But the race had been cancelled due to freezing temperatures and snow that would endanger people if they were to travel. All this energy.  All this organising. I was bouncing of the walls with energy. So when the local club - Leighton Fun Runners - organised a Leighton 20 I quickly joined in the frenzy to get out there and run.

Then the cold decided to remind me of an old injury. My left ankle and calf muscle didn't feel right on the warm up jog to the club house. Then whilst waiting for everyone to meet up for the run my ankle and calf started feeling okay again. Hmmm. Just a niggle I thought. Then we all set of for the 20 mile run around Leighton Buzzard.  I got to 1.5 miles and my ankle and calf were screaming with pain.  I stopped to wrap up the calf to keep it warm to see if that would help.  It did but not enough.  It started to tighten which was even more painful.  Dang it dang it dang it!!! 

I had a choice.  Run through the pain and get the muscle warm enough to function.  This would feel stupidly painful for a while and after the run the muscle would need a lot of care and attention to heal.  Or call it a day and walk home now when I’m not far from home.  The possibility of injury to the muscle will be much lower and recovery much quicker. 

What did I do?  I walked home grumbling and ranting at how weak I am and it’s only a little cold and I’ve been able to run in worse and so on.  Completely negative for the whole 1 mile walk home.  Yes I had managed to damage a muscle on the outside of my calf somehow.  Hot and cold therapy with a compression sock helped the muscle heal very quickly.  My mood however was low and by Monday morning I felt rough.  I’m still convinced it’s not a cold or infection it’s my general bad mood that’s affecting my health. 

So how do you improve your mood?  Good question isn’t it.  Sigh.  I found my mood improving by plotting and planning my next few training runs and events.  It’s helped, not much but it’s better than nothing.  I’ve also kept on running.  I’ve been out for my daily 1 mile run to my son’s school and I’ve not felt worse doing so. 

Whats next?  Delepre Abbey – last year it was 10k, this year it’s a half marathon.  I wonder if I’ll be doing the marathon in 2014?

2013 18 mile Marathon Training Run

Was it going to rain?  Was it going to snow?  Was it going to be cold?  Was it going to be windy? 

Three out of four expectations happened on this training run.  Cold, Rain and Snow! 

I was part of a group of three ladies today.  My second attempt at long distance in one go.  I'd managed long runs of over 20 miles now but all of those had been with a break half way.  Even those runs were tough though. 

Today was a marathon training run for Milton Keynes Marathon in May.  We should be able to run at least this distance by now if we're considering running the marathon and boy was the weather going to make sure it was a day to remember. 

I'm glad I took my cheap n cheerful waterproof poncho.  By the time we were all coming home on the second lap we were cold and soaked but the poncho's had kept us from feeling drowned and frozen in today's weather. 

Some lesson's learnt today. 

When you need a pee - go for a pee!!  Find somewhere and go rather than waiting.  Even though it gave me one hell of a boost to get back to the finish on the last mile I was feeling queasy from that experience. 

Cold and wet will slow you down - It was a bit demoralising to keep running through the pain of all those poor muscles being forced to work when cold.  Running when hot is just as exhausting though.  Such fickle creatures we are. 

To dodge or not to doge? - Puddles.  We started by dodging as many puddles as possible to avoid getting wet soggy trainers.  By the end of the run we were splashing through those same puddles we'd dodged earlier to get back to the finish sooner.  Is there a better way of doing this puddle dodging business?  Or should we just get drenched at the beginning and keep running wet?  Tough one. 

Fuel - I've finally found a fuel that works for me.  I've been experimenting with timings on when to take them and I think I've found a good technique now.  I've tried a number of different fuels from High5 to Glu to protein bars and so on.  Some worked for short runs but longer make me feel queasy.  It's worth the experimentation to find something that works. 

Lastly - Running with friends will keep you moving even though you want to stop and call a taxi to the finish.  Even when they run of on the last mile to get to the toilet because they need a pee! 

Keep on running.  Even when it's cold and wet. 
Helen

2013 - What's the next challenge?

Well, last year I completed my challenge of 200 miles of races with fantastic support from my family.  What a slog!  I thoroughly enjoyed every race/event I attended even though I didn't improve my pace much throughout the year. 

So what's next?  What could possibly beat 200 miles of events? 

Could I run more events?  It was difficult enough finding local events so I didnt have to travel far each weekend. 

I want to run a greater distance this year but how do I do it? 

Do I run a marathon?  Or do I run an Ultra? 

In October 2012 that decision had already been made.  I entered the Lakeland 50 Ultra.  A 50 mile trail race across the Lake District.  Earlier in the year I’d also entered the London Marathon.  Then I got carried away. 

My challenge this year feels slightly insane. 

Monday 6^th May 2013 – Milton Keynes Marathon.  My first marathon
Sunday 9^th May 2013 – Cardiff Ultra – 50 miles point to point.  My first Ultra
Saturday 22 June 2013 – Wales Trail Marathon
Saturday 6^th July 2013 – Enigma Summer Marathon
Saturday 27^th July 2013 – Lakeland 50
Saturday 21^st September 2013 – Beauty & the Beast Marathon
Saturday 26^th October 2013 – Snowdonia Marathon

I’ve tied these events to a fundraising page too.  http://uk.virginmoneygiving.com/Hels205

I’m raising money for Cancer Research, RSPCA, RNLI and Make a Wish.  I wish I could tick every single charity fundraising box.  So next year will be four different charities. 

I’ve not run a marathon before.  I had entered two marathons last year but I was not well enough to run them. 

I have a couple other marathon entries that I’d like to enter this year but I’m thinking this bunch for my first attempt at stupid distance running is enough. 

The first question I suppose is.  How’s the training coming along then? 

Amazingly well.  I’m not fast.  But for some reason I’ve found my inner distance runner.  She’s been there all this time waiting for me to just relax and enjoy the pace. 

My weekend mileage over Friday to Sunday started out at just 20 miles.  10 miles on Friday with a break halfway.  5 miles Saturday and 5 miles Sunday.  The rest of the week was left to running a mile to my sons school on a daily basis if the weather was okay.  Working on my core stability and working out the kinks my body has developed with all this running lark.  You know the ones.  Knees, shins, calf, ankles, back, hips and lastly FEET!!

I’m now up to nearly 36 miles in the weekend.  I’ve increased the mileage little by little and had a very stressful weekend off at week 6.  Oh that was tough.  I’d been enjoying the weekend adventures so much that I felt so lost on my rest week. 

I can’t recommend enough to anyone training up to a long distance gets regularly checked out by a local physio therapist.  The long distance can bring out some strange niggles that only a trained professional would know how to resolve.  Books and blogs can only advise you so far. 

So roll to new adventures in 2013.   

Plus I need to try and keep up my training logs and adventures on here. 

My next adventure for this weekend is and 18 mile marathon training run in Milton Keynes.  Bring it on!

RNLI Reindeer Run @ Woburn Abbey

What a fabulous day for a run across a muddy park. 

The weather forecast the night before had towns and villages drowned in the downpour with more rain forecast.  There was a chance that the whole event would be washed out as well.  But the only weather left by the morning were strong gusts of wind and clear blue sunny skies.  So, of to Woburn Abbey to run two laps around a course that was bound to be sodden from all this rain. 

I collected my flashing red nose, antlers and T-shirt.  Obviously I wore all three items as long as I could in high winds.  So did loads of other runners.  It was a glorious sight, especially during the warm up.  Red clad dancing runners with antlers and flashing red noses.  Pity I didn't take a picture. 

The fun run started on time at 10:00am.  We headed out and downhill towards the lake at the front of the abbey.  My feet were soaked by the time we reached edge of the lake and that was the dry part!  We carried on towards the edge of the park before eventually turning left and back up the hill we'd just run down.  Half of this was across very sodden and slippy ground that was covered with leaves which hid even more water below.  Running through a shallow stream is close to what this felt like.  At last we reached one of the roads but that didn't bring any relief at all, it was a long up hill stretch that on the previous two attempts at this hill during events held at the abbey I'd ended up walking part of it.  Here's where my stubborn streak kicked in.  I was downright determined to get up this hill once and for all.  It was not going to defeat me this time.  So I shortened my stride, kept my pace even and kept my sight firmly locked onto the ground in front of me instead of the top of the hill.  It was tough to begin with and then all of a sudden I fell into a running grove.  Breath, step/step, breath, step/step, breath, step/step..... In no time at all I'm at the top of the hill wondering why I'd made such a fuss of hill climbing.  We followed the road that looped back to the start line but just before we could get to run down a lovely hill to finish the first lap we were directed out into the parkland again.  Down a very slippy, sodden hill.  A few slippy scary moments later and the track looped back uphill towards the the path I'd just left.  Then a quick run downhill toward the start/finish line to do the whole thing again. 

On the second lap I felt strong.  The confidence boost given by getting up the hill at Woburn not once but twice was energising.  Instead of slipping into a slow easy pace I kept pushing myself to just under uncomfortable.  It was awesome.  The feeling of getting the better of a course that's defeated me in the past.  Woohoo!! 

A respectable 1 hour time for 10k 50% mud and water 50% road in my Innovates.  Loved every minute of it and was very proud to wear my nose and antlers at the end of the run. 

Thank you Woburn Abbey and Thank you RNLI.  I've finally conquered that hill and next time I'm going to get below an hour.  Oh yes I am! 

Dirt Half Marathon - Leighton Buzzard

After last week I was determined to do better in this half marathon.  I had made sure I had worked out Monday, Tuesday, Wendesday and Thursday leaving Friday as a rest day before the race.  I knew there was a big hill in this race but once you're up a hill it's easy running downhill too.  Bring it on!

The morning was gloriously sunny but very chilly.  Knowing how the town centre can get on Saturdays I’d decided to walk from Vandyke Road to Tiddenfoot, 2 miles, no problem.  I got there nice and early and spotted a couple LBAC members.  Leighton Fun Runners were out in force again too.  A quick change into my running shoes and tucking away my lovely warm hoody I headed out to the start.  

The path was damp and I knew at some point I was going to get utterly muddy.  I just didn’t know when!  The start took us around Tiddenfoot Lake, a nice quick gentle uphill to get you warmed up and spread out before we all got to the tow path along the Grand Union Canal.  We stayed on this lovely flat non muddy path past the The Globe and past the Three Locks until we got to the bridge at the end of Bragenham Side road.  I knew the “HILL” was coming up and I was not looking forward to it.  The hill starts gently at first but it get more difficult the closer you get to Great Brickhill and Stoke Lane.  At this point my legs were starting to turn to jelly after the long easy bit along the canal.  Oh the relief at the top when it was time to head down Cuff Lane.  A nice long jog downhill before heading into Oakwood and the woodland trail.  Tricky downhill bits with tree roots ready to catch my foot, big muddy patches to slow me down and make sure my trainers looked like I’d worked on this run.  I’d lost all track of time in the woods – concentrating on staying upright!  I reached Linslade Road feeling good that I’d survived the root obstacle to then follow the trail in the woods on the other side of the road.  Hidden roots under leaf litter.  Much more fun!  The trail then headed out over a farm field, I saw the two wooden bridges in the distance and realised that this was the muddy part of the course.  My feet were hot, the water and mud were cool.  After 200 runners the field was slippy and the mud looked like the type of mud you get at a spa.  There was no avoiding it so I went for it.  Straight through the middle of it all and up to my knees.  No loss of trainer thankfully and at the final wooden bridge I decided to jump in like a big kid into the last of the mud.  Then it was back along the canal, past Tesco’s  and up to Tiddenfoot Lake to the finish.  Last weekend I felt like a wreck near the end of the race.  This week I had been on my cross trainer every day making sure my lungs and legs were going to work when I needed them.  It worked.  I got to the lake and gently started to increase my pace.  Overtaking quite a few people I’d been following for the majority of the race.  Finishing with a time of 2 hours 25 minutes.  Not my best time but an improvement on last weekend.  

Just to make the ending more gruelling.  I had a 2 mile walk home.  Dang.  Thankfully I’d packed a change of socks and shoes, I got my lovely warm cosy hoodie back on and decided to walk/jog home.  Yes, after 13.1 miles I willingly jogged some more.  I must be getting used to the half marathon distance.  Time to increase the mileage me thinks. 

How did everyone else from Leighton Buzzard get on?  Well done guys n gals

Leighton Buzzard Athletics Club

Gary Stratford 1:35

Helen Crossland 2:25

Leighton Fun Runners

Neil Warby 1:34

Jim Buttleman 1:38

Gordon Hill 2:03

Angela Kerr 2:06

Paul Thomas 2:09

Deena Bland 2:12

Phil Harpin 2:15

Pete Bolton 2:16

Grand Union Canal Half Marathon 2012 - Purple Patch

Today was going to be tough. 

I had chickened out of a half marathon last week due to the weather and hadn't been out running since the zombie invasion run.  To make things even more difficult I had not been taking my asthma meds for the last two weeks either.  Basically I've been a complete lazy dog for two weeks. 

So how did it go? 

Weather was very cold but very sunny. The car was parked as Cassiobury Park in Watford and I had paid for coach transport to the start in Uxbridge. At least I was warm for a little while whilst the coach took me to the start with lots of other runners. What to wear on that type of run? Arm warmers, calf compression, T-shirt and camalback - that's what I chose. Yup, I was shivering like crazy until the race started. 

It was TOUGH!  I've not felt like that running for a while. My lungs felt tight, my legs were stiff from the cold (or not running) and my feet were killing me by mile 5.  Argh! 

The runners started in two waves after we held a minute silence for Remembrance Day.  I knew we were travelling down the canal path but I naively thought that the canal path was going to be wider from Uxbridge to Watford for some reason.  Nope, it wasn't.  It was a standard canal path that had sections of completely slippy slidey mud to make things interesting, plus lots of holes, lots of branches trying to catch you unawares, lots of tree roots, lots of parked canal boats with tether lines to jump and finally - a few bridges to swap sides of the canal and a few locks to remind those legs what a hill is all about.  This all made passing other runners very, very interesting and risky.  So most of the time I didn't which probably didn't help my time.  We did get a reminder that the canal was only 4 foot deep so no one would need to swim if they fell in. 

In summary, I made it to the finish in one piece.  I didn't trip or fall or slip, very pleased with that score.  However, my lungs were useless, my legs were blocks of lead that just would respond to being pushed for extra effort and I'd had to stop several times to recover.  Back to my usual old running self that made running frustrating. 

Never underestimate the need for consistent training.  Over this year I had been very good at going out regularly on short runs to keep my legs fresh, keep my lungs free and to remind myself to look after myself.  Being a lazy dog and resting when I should have been getting out into this cold dark wintry time had made today far more difficult than it should have been.  I consider myself told and will endeavour to get of my comfy comfy sofa to go out into the cold dark nights to run!

On a good note.  I now know how far I can push myself through sheer determination.  At mile 5 my legs/lungs were just not responding to anything I was asking of them.  It was thoroughly frustrating but I didn't give in.  I kept on pushing.  I kept my legs moving even though I wanted to just sit down and stop.  I pushed myself through 8 miles of pain and still managed to keep myself going and run up the hill at Cassiobury Park!!!!! Utter, utter, down right determination can work wonders.  Even when I hadn't trained at all for this event. 

Now all I have to do is put that sheer determination into getting me through 26 miles in December!  Eek

Zombie Evacuation 5k - Must Train Harder

What possessed me to pay someone to scare me stupid whilst trying to run 5 kilometers?

Saturday 27th October 2012 was bitterly cold.  The place was Bassingbourn, Royston.  The Zombies had taken over Bassingbourn barracks and I was one the many who thought we could run an easy cross country 5k through zombie infested woodland with ease. 

All you had to do was dodge them right?

Sounds so simple!

I was covered head to foot - cross country through woodland, I was not going to avoid getting stung by nettles when there's zombies around! I had my trail shoes on for extra grip in case I needed to get a sprint on in muddy conditions.  I had two pairs of gloves on - running through woodland, you don't want to be fussing over a splinter with zombies after your brains, do you? 

I was nervous.  I was ready to dodge zombies (so I thought!). The army personnel gathered us runners for a quick briefing about what to expect and what would happen if we took on a zombie, if we lost our lives to the zombies and to keep away from the zombies at all costs or we would be eaten alive or shot!  Best pre race briefing ever!

The gates open and they tell us to run.  Then I hear screaming up ahead.  The first ambush zombie has already caught a few lives.  It's like watching a nature program with the graceful antelope dancing away from the jaws and claws of death.  Only this time it was a zombie and runners.  I was laughing then squealing and jumping out of the way just like the runners before me. 

It wasn't over.  A brief jog along the edge of a field brought us to the first wooded section.  As we're all approaching you can hear the screams of the runners ahead.  This time we're all in single file and have little option but to run headlong at the zombie and dodge at the last minute.  My heart is racing before it even gets to my turn.  I'm looking around for a different route and just before the zombie reaches for me I run headlong into the brush and come out onto another path and straight into the path of another zombie!!!! Scream, duck, dodge, sprint...... did I lose a life? Phew, no I didn't.  Wow! I know they're fake but the adrenaline has taken over all sense of self control and it's hilariously scary now. 

That was the first zombie ambush.  The rest of the zombie infested parts of the race will have to be experienced yourself.  I could write a book on the 5k a ran but it would be far more fun if you tried it yourself next year. 

So how fast did I cover 5k of zombie infested countryside?  50 minutes!!
Did I survive? Yes, with one life left and it was well earnt. 

The scariest part of the race was the zombie clown! Yes, there was a zombie clown and it scared the hell out of me.  I squealed when I got to this guy.  I squealed like a girl!!!

I would recommend this race to anyone who's willing to have a go at an interesting 5k as long as they don't have a heart condition and they're not scared of clowns! 

Roll on next weekend for a peaceful 13.1 miles without being scared silly whilst running it. 

Enjoy
Helen