Nick – great race report, I for one enjoy reading about the smaller details and lessons learnt. As Rob says, the more you do the more you will learn for the next one. Regarding HRM, you will probably find that the first few minutes of a run won’t be very accurate, you may get some heart rate spikes while your body adjusts to the running. People generally ignore the data for the first mile. A good test to get your max heart rate is to run a 5k at a pretty decent pace to get your heart rate up. Then sprint up a hill for about 250 yards as fast as you can three times; take the average of these hill sprints as your max heart rate and from there you can work out your different heart rate zones.
Rob – less is more is absolutely the right thing to do at this stage. I’m sure I will cope fine as I start to increase the miles. The fitness has dropped through the floor recently with little running and a poor diet. 3 or 4 weeks of slowly increasing the mileage and I should be in a decent place. I will probably start my proper training plan around the middle of July. When I first suffered with ITB about 3 years ago I was getting it in my right knee over short distances. After 9 months of rehab it completely disappeared. A few months later the left ITB went and it is this I have suffered with since. However, it has only occurred on 3 occasions and each time it has been in an ultra when I’ve got to the 25/30 mile point. So, it’s going to be quite difficult to know if the strength work I’m doing at the moment is working until I enter my next race I guess. I will, however, feel if it is getting better. Before the last race it didn’t feel quite right, it didn’t stop me from running but I knew it wasn’t sorted. That feeling will be my guide this time round to see if things are working or not.
I went out on my road bike last night and quickly remembered that cycling is completely different to running. A hill I normally run up was too tough to cycle up ! This morning, I have jelly legs but not feeling too bad. A mixture of cycling and running for me over the next few weeks.
So, things are a bit slow for me still. I’m still under the physio and he keeps giving me more advances stretches and stuff like plyometrics to do. He thinks that if I continue with all of them then there is no reason why I shouldn’t be able to run without the knee pain in the future. Obviously I have to keep doing them though. I’ve had a really tight calf recently so I have been doing plenty of stretching of that and it now seems fine. Now, it’s my hamstring that is causing me grief so more stretching needed. It’s rather frustrating at the moment; just as I seem to get sorted something else comes along. I managed 22 miles last week which makes a grand total of 74 miles in the last 2 months. I was sweeper for a few miles at the Dukeries ultra on Saturday but that just made me want to run the race itself. It’s pretty much a mental game at the moment and I’m getting very frustrated but hopefully I can start getting out there a bit more sooner rather than later.
I have been really struggling the last 2 months since picking up an injury and hardly doing any running since. For some reason I seem to link healthy eating with running and can't seem to do one without the other. I have put on quite a bit of weight in that time and feel really rubbish. Started again yesterday and already feel so much better.