Brief update on the last week...
Tues: 4miles at 10:30
Thurs:4miles at 10:30
Sat: Parkrun in 23:40 (3 seconds slower than best) plus 1 mile in 11:00
Sun: 7miles at 10:30
So week 1 of training plan done, all at 1min/mile faster than the plan says apart from Saturday which included parkrun at full pace.
This week is pretty similar with just an extra couple of miles so hopefully easy enough...
Week 2 update...
Wed: 4miles, Thurs: 5miles, Fri: 4miles all at 10:30 Sunday: 9 miles at 10:10
All nice and comfortable, including Sunday which should have been at 10:30 but it just felt easy so I kept going pretty consistently without ever really pushing too hard.
Week 3 is pretty similar except for the introduction of some 1mile intervals on Thursday.
In other news, I've ordered new shoes as my current ones seem to be on the way out after only 350miles...I'm a bit disappointed but a look around the forum suggests somewhere between 300 and 500 is about normal. I'm probably a bit heavier than the average runner (14st+) so I guess no surprise that mine have lasted on the low side of the scale. I've ordered exactly the same as I had but online so 30% cheaper.
I've also entered a 10k on the first weekend of January so a bit of a test of where the first month of proper training has got me...
Another weekly update:
Tue& Thurs 5miles at 10:30 (Thurs should have been intervals but runkeeper screwed up)
Sat Parkrun in 23:30 (7 second record!) and an extra 2 slow miles
Sun 10.7miles at 10:04 (should have been 10:30 but just went with the pace that felt 'easy' - kept the same through to the end pretty comfortably).
Have been reading the 'Team GB' thread - brilliant read, I wish I had similar levels of ability or self belief! I think in place of 14xx 5k and 1.57:30 marathon ambitions I'll put 19xx and 2.59:xx as lifetime ambitions.
This coming week is 5miles Tue/Thursand Sat (which may or may not include a parkrun) and 11 on Sunday, all at 10:30 easy pace, the following Sunday is my first (at least for the last 15+ years) 10k...currently hoping for about 55mins which should be easy enough although who knows...
Wow, actual weekly updates for three weeks! I'm impressed.
PS: well done on the parkrun PB.
Couple of weeks since an update so briefly...week 4:
Tues 5m at 10:30, Thurs 5.7m at 9:16 (inc 3 quick in the middle - 8:30, 8:25, 9:26), Sat 6m at 9:45.
Sat was intended to be a long run of 11m but sadly my knee gave way after 6m. It had been a bit sore for a couple of weeks so clearly building up to something. I think it's ITB but generally not bothering me to much, I had a few days off then...
Thurs 4m at 10:30, Sat 4m at 10:20 Sun Blymhill 10k in 1hr 20sec.
Couple of points to note on Blymhill... it was VERY muddy, the winning time was apparently about 5mins down on previous years so I'm claiming it as being as good as 55mins which was what I was hoping for and I think it was slightly long (it was officially 'approx. 10k') - runkeeper measured it as 6.40m so about 10.2k so I'm claiming under 1hr anyway!!
Really enjoyed it despite conditions, I officially finished 101 out of 196 so slightly disappointed to have missed top 100, top 50% and 1hr all by about 30 seconds!
Knee is a bit sore but not bad.
Training plan for this week I think hits 30miles for the first time so should be interesting...
Just before I go, thanks to lit for still checking in on me!
PS, meant to say in 10k, started slowly and finished well so I probably could have been faster overall. Runkeeper mile splits were:
7 7:55 (0.4miles)
So, a slightly overdue update... I'm a bit demotivated at the moment, hence the late update...more on that in a minute. First what I've done...
Tues: Total of 5.4miles at 9.13/mile inc 12 x 400m with 30sec - plan said 131seconds each, I varied from 111-134 with an average of 125... found it really tough - probably something to do with going far too fast for the first couple!
Wed: 3miles at 10:37 (plan 10:30)
Thurs: 6.6 @ 9:32 inc 4 x 1mile with 2mins - plan said 9min miles for the reps, I did 8:47, 8:50, 9:05, 9:08 - again probably a little too fast to start but really enjoyed this one - was hard but felt easily in reach. Mile 3 and 4 both started with relatively big uphill sections so was tough to get the pace up enough.
Fri: 5.1 @ 11:53!!! This was the start of my problems...this should have been Saturday's run but I did it Friday as I wasn't able to run on Sunday so I moved the weekend forward by a day. My knee got really painful again and I ended up walking the last 1.5miles (I had been at about 10:45 until then).
That was it then for last week, I skipped the long run of 12miles as my knee wasn't going to stand it.
Since then, I did nothing from Friday until Wednesday when I went for 3miles which was done at 9:28 but knee hurt again. I hadn't felt it at all for 2-3days which is why I tried again but since Wednesday it's been a bit sore walking so I think that's me done with running for a couple of weeks.
Really disappointed but there is no way I can run on it...I feel like I'm just waiting for it to go completely and end up doing serious damage. I think my problems started because I kept running in my old shoes for probably 2-3 weeks beyond their useful life. The complete lack of any stretching probably doesn't help either. So now a couple of weeks of figuring out how to stretch and how to use my newly purchased foam roller and I'll give it a go again...fingers crossed.
Ouch, sorry to hear about your knee. It might be worth going to see a physio and getting him/her to teach you how and what to stretch and how to use the roller. A good sports masseur would probably do similar. I get reasonably regular sports massage when I am doing high mileage for marathon training and I usually get a free lecture on stretching thrown in at the end!
Just a thought: problems with the ITB (a long piece of fibre that runs from your pelvis to your tibia around the outside of your thigh and stabilises the knee) present as pain on the outside of the knee. What you'll often find with it is that you can run a little while, then the pain becomes too much to bear. Your problem might be that. Of course, see someone to get a proper diagnosis, but in the meantime if it sounds like ITB syndrome, try using a roller on the outside of your thigh.
Looks like some good stuff on this site: http://www.athletestreatingathletes.com/
Thank you both.
I'm pretty sure it is ITB - it is purely the outside of my knee and certainly becomes much worse after a few miles - the first time it 'went' was about 6miles into an 11mile run (unfortunate as I was pretty much as far from home as I was going to get and had to call in reinforcements - a lift home in a car!).
I read somewhere that one of the main causes was excessive wear on the outer heel of running shoes - my old pair were beginning to work their way through the foam! If only I hadn't been such a cheap skate trying to eek a few more weeks out of them!
I'll have a look at that link - thanks again
A month since the last post oops!
The main reason is that I've not run since (actually not true - the main reason is laziness although it is true that I haven't run for a month).
I've been seeing a physio to sort out my ITB issues...going back tonight to 'hopefully' get the all clear and then start running again tomorrow.
Will post an update tomorrow if all is good...
Maybearunner wrote (see)
Will post an update tomorrow if all is good...
Hope the lack of update doesn't mean it was a total disaster?
Unfortunately the lack of update pretty much does mean it was a disaster . Although that's no excuse not to have updated anyway (that's down to my bone-idleness!!)
Monday evening physio said good to go... take it easy, build up gradually etc so I was ecstatic...
Tuesday morning, got up, did some stretching (a first for me) and set off for a nice steady 3miles. 5minutes in I could feel my knee exactly where the pain had been before. By about 2 miles I had been reduced to some sort of weird limp so gave in and walked the rest.
Basically back to exactly where I started which is a bit gutting.
I'm going back to the physio on Friday to hopefully get a plan B.
I know it's an injury that loads of people have had and almost certainly got over, it just feels like my running future is in the balance which is a real shame as I'd just started to really enjoy it.
Fingers crossed for Friday...
Are you 100% sure it's IT Band issues if so then if you can run through the pain I dont think you can actually make it any worse.
Frustrating I had a big knee brace that covered half my leg, was ridiculous and really slowed me down but managed with it. I then got one of those skinny little bands, that are in theory I think mean to put pressure directly on the IT Band so that it's released at the knee. I never got on with the little band, mind you I might have just been using it wrong so I just had the odd week off here n there and just running eventually it went away, I still have the odd twinge but few and far apart. I should do more leg exercises I guess, but we only have so much time to do these things.
Do you use a foam roller on itb? That, tube grip for compression, clam, leg lifts and single leg dips every day x 3 if possible did it for me. Oh i sacked thephysio and got deep sprts massage ... Painful first two sessions but worked. Get once a week ... Expensive but priceless and finally hamstring stretches (my sports massage lady told me that not the physio...pricess again)... Good luck
Booktrunk - thanks...I'm 99% sure it's ITB, all the symptoms agree exactly with what I've read about it and I probably meet 3 or 4 of the most regular causes too. Physio came to the same conclusion too.
It's interesting to see that you can't make it worse. I think a big part of the issue is mental in that once it starts to hurt I feel like I'm just waiting for it to go 'pop' and completely wreck it. That said, I did find myself limping significantly when running on it which I'm pretty sure was a physical thing rather than mental. I'll mention to physio tomorrow to see what he thinks.
Shedboy - interesting to hear. I did get a foam roller but physio basically said although it can be good, it's difficult to use properly so 'normal' stretches/exercises are likely to be more effective.
I believe my issue stemmed from a weak core so most of the exercises I've got are focused on that and muscles around hips and glutes...I get the impression (although I'm far from qualified) that the theory has been sort out the route cause to prevent reoccurrence and the original issue will go away on it's own but not convinced that's working.
The physio seems to know what he's doing and what he says certainly makes sense but it was really disappointing that after a month of doing what he said, it took 2 miles to realise I was back to square one. I guess I'll see what he says tomorrow and take it from there. Deep sports massage has been mentioned before so might consider that too
Thanks both for your advise, I'll keep you posted
Well...current diagnosis is scarring on a ligament in my knee. If had 2 sessions of massage and ultrasound treatment on it with a 3rd lined up for Friday. The hope is that this will fix it. I'm not exactly holding my breath but fingers crossed.
Assuming it does work, my half marathon is in just under 4 weeks. I feel ever so slightly underprepared in that I've done 6 miles (half of which was limped) since 10th January so I think any hope of a decent time has entirely gone. However if I'm able to run at all it'll be a bonus.
I'm somewhere between frustrated and beyond caring at the moment
Another week passes, another week of no running and at least 1 more week to go before I'm allowed to run.
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