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mdunn77
1540 Posts |
 Posted - 12 Feb 2009 : 1:56:12 PM
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The last few days have highlighted exactly how much running's become such a big part of my life.
After my Tuesday run I was really down with this knee problem and getting convinced that it was a reoccurrence of the major problems I had a few years back. On Wednesday I was gutted to not be able to run but decided to do something about it and ordered a patella strap. This arrived at work just before lunch today so off I went..
I wasn't sure whether to do my 7 miles or do something shorter - thought I'd get going and see how the knee felt. Well, it felt instantly different when strapped up. I could feel that the knee wasn't 100%, but there was no pain. It didn't take long for my confidence to come rushing back and I ran the 7 miles (with a few hundred meters going backwards) with a mahoosive grin on my face  . Even now with the strap off and after showering, changing and scoffing some soup and a roll (and a couple of little caramel shortbread bites.. yum), the knee feels way better than it has for the last few days.
I feel on top of the world I was really thinking I was going to have to seriously cut back the mileage for a while, and therefore worried about achieving my marathon targets. I know the knee's not instantly fixed, but I now know that I can manage it and train pain-free (and without doing further damage). Brilliant!
So far this week:
Tue 10th February
4.12m - 00:39:25 - 9:34 - hr 154bpm/73%WHR
Recovery run
Thurs 12th February
6.85m - 01:03:01 - 9:12 - hr 158bpm/76%WHR
Quicker than intended, but impossible to slow down when feeling so great 
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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Wicked D
2207 Posts |
Posted - 12 Feb 2009 : 2:12:32 PM
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Really pleased for you Matt, take your time though and build slowly, the thing with Marathons is the LAST part, 4 miles or so, its this bit where your training comes in and its got NOTHING to do with speed or tempo runs, its ALL to do with your running FOUNDATIONS
The later part of a Full Marathon can/may be run at a slower pace than your used to, its THIS a marathon runner needs to remember/know, stamina,strength,endurance comes from running slower (longer distances)
20miles can feel fine, 6miles after can FEEL like another marathon IF certain parts of training have been missed out, trust me I've learnt from my mistakes during marathons, just my view though 
"If you're going through hell, KEEP GOING"....W Churchill |
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MarkWillcocks
1275 Posts |
Posted - 12 Feb 2009 : 2:13:42 PM
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good ol, Matt....
reading your diary with interest.....i,m upping my miles but my main issue at mo is weight related and although i,m not dropping , i know i,m fitter, faster and smaller than i was....and definition is returning....
but i,m remiss on the milage, but i have a few weeks grace on you....
He who dares Rodney, he who dares. |
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mdunn77
1540 Posts |
Posted - 12 Feb 2009 : 3:26:19 PM
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Thanks guys.. yep, definitely building slowly - generally only increasing mileage by around 3-4 miles a week.
Mark - the weight thing.. I find it all a bit odd really. Mij is doing really well on his weight loss but I don't understand quite how it's all working.. Sure, burn more calories and you lose more weight. Thing is, my appetite's shot through the roof, although that'll probably settle down at some point. Since the new year, I've actually put weight on (about 3kg), but according to my Mum's fancy scales which do a body fact percentage thing, I've gone from 18% fat to 17%. So, more weight, but less fat. Must all be water 'cos I can't see how I've put muscle on when purely running - need to address that.
That all said, fitter, faster, better defined - yep, and that's all good
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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Ian B
1336 Posts |
Posted - 12 Feb 2009 : 4:10:39 PM
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can i borrow those scales please i'm sure mine say 29%bf which is plump!!! .....blooming cheek
Hope the knee is on the mend
Ian B |
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deano
818 Posts |
Posted - 12 Feb 2009 : 4:15:48 PM
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Hi Matt, hope the knee is ok, on the weight thing- muscle's weigh more than fat so that is why your body fat has gone down, and you weight gone up. I hope this helps.
deano
Chin up and keep on running! |
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mdunn77
1540 Posts |
Posted - 12 Feb 2009 : 5:17:32 PM
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That's just it Deano - since before Christmas I've done no weight training and just been running. Not sure how that could result in more muscle. Not complaining though
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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claire1
487 Posts |
Posted - 12 Feb 2009 : 6:32:43 PM
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Matt... beef and chorizo.... normally it wouldn't float my boat BUT at the moment , most days, I could eat a scabby horse...which ,with all due respect, is exactly what that sounds like!!!
I am more hummous and roast veg sort of a girl! Mij is the carnivore in this partnership!
Tell me more about this knee thing ...I may need one!
I was very brave this morning about looking a pilloch and ran up the middle of my road backwards.... I figured the neighbours already think I am barking for running when I do and for as long as I do so I really couldn't damage my repuation further! I certainly felt it in my quads so will do it again
Anyway...sorry this is your diary.... great running!!! |
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Mij0
848 Posts |
Posted - 12 Feb 2009 : 7:01:33 PM
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wow 2 mentions in someone else's diary - is this fame? Matt your doing really well - glad this strap has helped - I have read your off road stuff and know how that is increasing your muscle mass.
I have a tanita body composition thing and can tell you all of the % calculations (yes the values are calculated from standard algorithms and very few actual measurements) are related to the hydration value so lower water gives more fat and less muscle and vicki's verka. So if you want to know how you are doing not only do you need to measure same time day etc but you also want same hydration level.
Anyway I'm with Wicked - LSR's are key, but the strength you have gained from the off road stuff comes a very close second.
Less fat, more fit, but still hedonistic |
Edited by - Mij0 on 12 Feb 2009 7:02:28 PM |
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mdunn77
1540 Posts |
Posted - 13 Feb 2009 : 11:39:07 AM
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Claire - the knee thing is one of these - http://www.wiggle.co.uk/p/Cycle/7/Mueller_Jumpers_Knee_Strap/5360018573/ - v good indeed.
Just been out for a slow 4 miler - really, really pleasant run. The sun's shining, it's warm (ok, not really, but compared to recent weather, it felt warm) and it's all good.
4.03m - 00:39:35 - 9:49 - hr 155bpm/73%WHR
Early night tonight and then G3 xc 10k race 2 tomorrow morning. I wasn't sure whether to do this race after this week, but I've decided I will. I plan to use it as a training run rather than have a time in mind and just take it easy and enjoy the scenery
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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mdunn77
1540 Posts |
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mdunn77
1540 Posts |
Posted - 15 Feb 2009 : 3:16:37 PM
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15 miles LSR today.. This was hard work from start to finish - tired today in general and tired legs. I nearly cut my route short a few times and in fact I was just near home at around 13.5 miles but made myself detour to make it up to 15. Glad I did though - if I can run 15 miles on tired legs, I'm feeling confident about running the marathon after a good taper. More mileage and longer LSRs before then though.
Week 8:
Mon 9/2: Rest day (scheduled)
Tues 10/2: 4.12m - 00:39:25 - 9:34 - avg hr 154bpm/73%WHR
Wed 11/2: Rest (enforced due to knee pain)
Thurs 12/2: 6.85m - 01:03:01 - 9:12 - avg hr 158bpm/76%WHR
Fri 13/2: 4.03m - 00:39:35 - 9:49 - avg hr 155bpm/73%WHR
Sat 14/2: G3 xc race 2 - 6.66m - 01:11:27 - 10:42 - avg hr 163bpm/79%WHR
Sun 15/2: 14.98 miles LSR - 02:28:37 - 09:55 - avg hr 149bpm/69% WHR
Total for the week: 36.64 miles
Today on my LSR I scoffed a gel at halfway and I sipped my sports drink throughout, but by the last few miles my stomach was really rumbling. I need to start thinking about my long run energy strategy and get practicing that.. What do you guys do for a long run - what do you have beforehand and during the run?
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
Edited by - mdunn77 on 15 Feb 2009 3:18:30 PM |
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LittleBigMan
1064 Posts |
Posted - 15 Feb 2009 : 3:24:24 PM
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To be honest Matt, I contemplated using gels/carrying water etc, but I believe I can get away with not taking anything on board up to around 15 miles.
In fact when I tried taking on water in a half marathon race, I believe it hindered my performance, causing me to slow, cough and generally unsettling my rhythmn.
OK a race isn't the same as a training session, but I've decided that for runs up to half marathon...ish I would just ensure I am fully hydrated. I discussed with a coach at CONAC who holds he same view too.
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"The will to win is worthless, without the will to prepare." |
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claire1
487 Posts |
Posted - 19 Feb 2009 : 5:19:33 PM
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Matt...thanks for the knee link.... just seen it now.
Re fuelling....well I can manage up to about 12 miles in the morning with just a coffee...but would have supper the night before . Over that I get up in time to have porridge....50gm dried weight and would have supper the night before too ..then Mij recommended a tri-athlete gel and I use enough to get 30gm carbs per hour for each hour I run. the literature seems to recommend 30-60gm per hour......I am on the small side so take 30gm....
However for a half marathon race I wouldn't take anything but just make sure I was well hydrated and nourished the days before.....
After I load up with milk, a banana, hot chocolate powder and peanut butter ...whizzed together.... and have this quickly then eat again within 2 hours.....and again ...and again.... |
Edited by - claire1 on 19 Feb 2009 5:24:06 PM |
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mdunn77
1540 Posts |
Posted - 20 Feb 2009 : 10:32:22 AM
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Thanks for the comments about fueling folks - plenty of food for thought there (hehe)
Stepback week this week (and I've felt like I need it). Had my scheduled rest on Monday and then a gentle 4 miles on Tuesday. My Wednesday 5 miles didn't go well - couldn't get into a rhythm, sore knees, generally rubbish. Took it as a sign that I needed an extra rest so Thurs and Fri are rest days. Plan is to do 7 miles race pace on Sat and 11 miles LSR on Sunday.
I'm a little worried about the knee - the strap has helped a bit, as has taking ibuprofen as an anti-inflammatory, but clearly the increased mileage and the way I run (landing more or less flat footed on a straight leg) is taking its toll. I've been reading up about the Pose method and Chi running and I discussed it with someone on Fetch who happens to be a GP, a sports doctor and a pose coach. Whilst it's interesting and probably something I should look into more, I'm torn between the desire to get as much training in for the marathon as possible (and not wanting to disrupt that by learning to run a different way) and the possibility of learning to run differently in order to eradicate this problem in the long term. On one hand I could keep making it worse, putting my performance at the marathons at risk entirely but on the other hand I could mess up the progress I have made whilst trying something new. Argh.
For now I've ordered the Chi running book (it's about £40 cheaper than the pose one) and I'm going to read it and see if there are some things I can incorporate into my running etc to make some small improvements in the short term without disrupting my training. I'm also going to start some quad and patella focused exercises in order to strengthen that area some more.
Feb mileage is set to be well over 100 miles (94 in Jan).. just hope I can keep it up.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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Matt's 2009 Diary
