2012

After not blogging for quite a while my reason for this blog now is to give anybody who is interested in my progress an update. 

Basically, injury has again prevented me training and competing this season.  Admittedly I did manage a two of months of what you could call running and a few sessions with a few races for Sale Harriers at the end of that but I knew my body wasn't right.  So after those few races, my Achilles were not playing and although there seemed to be nothing physically wrong with them they were sore to run, to walk but kept on running knowing I shouldn't.

This was the first time I have ever ran on pain, usually I stop at the first signs.  However this time, I hadn't been running for three years due to an undiagnosed injury so when I could run for a few weeks, I kept going.  I didn't want to have three years of no racing.  I can honestly say that I don't regret it either.  I love racing.  It is an environment that I relish, enjoy and miss.  So although it was a very short 'training' and racing period, if I had not gone through it, I would have been even more depressed if I had not raced another season.

In the end I did 3 x 3km races in the UK women's Premier League, finishing second to Carly Jones who won the 10,000m Olympic Trials this year.  I also managed a few local road races which is something I would never consider doing if I was fit and in full training.  I really enjoyed them and was sad when I had to stop due to my Achilles being so sore.

Physio wise I was having treatment but was told to keep running, I just had tight calfs.  I hoped they were right, but I knew deep down it was worse than that.  However I didn't listen to my body.  I should have just took 6weeks off from running and I would have been back training by the end of august.  Instead, I would try and run for a week, thinking it was ok too, then I wouldn't be able to run for two weeks.   This kept happening and the longer this continued, I eventually realised the season was over and I will take the 6weeks off running.  I wish I had done this straight away but sometimes you don't know whether to follow your instincts or follow the professional's advice.

So now I have started back jogging over the past 6 weeks.  I started by running for 10mins, waiting until all the muscle tightness in my calfs had gone, then run again.  This initially took 6days after my first run.  Now I can run two days on, one day off with no calf stiffness.  This progression is working well for me and I can feel my calfs and body getting stronger.  I haven't felt like this for 3 years so I know I am on the right, if not slow, path.  Unfortunately I am still randomly feeling my 'undiagnosed' foot injury.  This is a burning, sometimes sharp pain under my third metatarsal head.  This hadn't happened at all since I started jogging 6 weeks ago and with everything going well I did some calf raises on a non running day.  I did these because I have been told by physios that I need to strengthen my calfs.  However, next day 15mins into my run the old burning sensations returned.  It is agony, you can hardly put your foot on the ground let alone push off correctly.  I have been here before, for the past 3 years in fact, and despite being told to strengthen my calfs, calf raises seems to aggravate this foot problem.  So I am not going to do calf raises, despite what is seen to be the 'correct' thing to do.  I am going to listen to my body as ultimately very few, if anyone is going to tell me not to do calf raises.  I will be running to strengthen my calfs, gradually increasing the load through time, terrain, frequency and intensity and most importantly listening to my body.  I am putting no schedule on my return to fitness and no time limit.  This is one area where outside parties cannot know best. A Physio or coach may see a certain pathway for return to fitness, usually gained from a genetic textbook.  However they also know everyone of us is different but how do they know what that means? That is why I am going to follow my body and I have nothing to lose.  I have been lucky to have had treatment by the very best UKA doctors, physios aNd coaches in the past so feel well equipped to make an informed decision regarding my body.   It may turn out that I am completely wrong but from my previous 10 years of virtual constant injury, it can't be much worse.

It feel good to write things down in a blog as instead if everything churning around in your head, getting it down simplifies, refocus and motivates me.

I may write another soon?

Maybe

Louise x

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Motivation through Injury

I have not deemed it worth while to write a blog for some time now due to the fact that I thought I had nothing positive to write about. This is because I have had quite a few disappointing events happen.

I went out to Portugal at the end of April with the aim of committing myself to a solid 3 months of training, swimming, biking and running with the thought of giving myself every chance to have a really good Summer of competition in Athletics and Triathlon. I know that the Olympics would have been a very outside chance due to the fact that I have had a very inconsistent past 2 years and have not raced in this time. However the opportunity of qualifying for the European Championships at either 1500m or 5000m was more of a target. If training/injuries prevented this then I would be able to fall back on Triathlon and compete in the British Super Series Elite and hence my decision to quit my job at Athlete Matters and fly out on my own to Faro with money, scary... but why not.

I joined up with a group of Triathletes who were based out in Portugal and looked forward to focusing and dedicating myself to training, rehab, resting and getting fitter by the end of the three months. Unfortunately, I quickly realised that the group of athletes there did not seem to have the same training principles/ethos as myself and my training partners back in England. For example, sessions were crammed in one after another whereas I wanted to space out the sessions to maximise rest and compensation. Sessions also seemed to be spur of the moment with no planning in advance and there was no purpose to each session. I need to know in advance when I will be having a hard session and what the purpose of each session is so that I can prepare mentally and physically in the days leading up to it.
I decided to give it another week and see if things improved however motivation was starting to decrease and I was questioning whether there was any point in this camp if I wasn't actually training how I needed to be. After another week or so of the quality of training not improving I needed to make a decision on whether to stay. I was also noticing a deterioration in my swimming times and efficiency over the relatively short time I was there. However, two and a bit weeks is not a short time in training terms, may gains can be had over this time however also many losses can occur as well. If I continued with this training any longer I could only see one way, down. I therefore made the decision to book a flight home asap and arrived back in Manchester three weeks after I left.

Now, many may say I threw away an amazing opportunity. I do not see it like this at all. The only benefit I could think of of being there was the weather. Where this may be an advantage for cycling, if the training you are doing on the bike is pointless (no quality, no reps, no hills just easy 3 hours every time) then the 'good' weather is not a reason to stay. I feel that I made the correct decision. I have a World class running group and coach in Manchester,I have World Class swimming facilities at Manchester Aquatics and I have my boyfriend who is a cyclist in Manchester. But no weather....oh well I'm sure I'll live.

After returning home, I had a small Achilles problem, tightness which has hindered my running over the past six weeks but I have been able to receive treatment from a great physio Alex O'Gorman at Athlete Matters. Along with treating my achilles, he has helped me more in terms of getting my motivation back, keeping me focused on my running and generally being a positive influence during this injury of which I am extremely grateful.

It is extremely difficult to self motivate through injuries, I should know, I have been injured on and off constantly for the past nine years. Although I do feel I am a strong minded, focussed, maybe stubborn some would say! I do still need the emotional support from my peers. I may not look like I am struggling to stay positive as I try to be happy but imagine not being able to do something you love for nine years, not through the lack of effort, let alone imagine the torment you might go through seeing your friends/competitors training, racing year on year without hardly any injuries and getting to fulfil their potential. For me, I now watch my athlete peers on television at the Olympics, World Championships and have to try not to be disheartened or bitter. So remember, although someone may appear to be coping with set backs, disappointments on the outside, take a moment to think how they are really feeling on the inside, when they go home after a poor training sessions or from finding out they cannot train for 6 weeks due to injury. A positive comment goes along way.

In the sport of Athletics, when injury hits you can become extremely isolated. I am now lucky that I have an escape with my triathlon training and is the reason why I started 18 months ago, when I was injured! I have been doing a lot of my swimming with Joe Skipper http://notanotheraveragejoe.blogspot.com Although Joe is a faster swimmer than me he kindly invited my to train with him after returning from Portugal. We swim together four times a week and have already reduced my 400m PB to 5.12 knocking off 12 seconds. Joe is such an enthusiastic, motivating person to train with and I am loving swimming now! Joe is actually also an Elite Cyclist so we both have the same training ethos and know that we need to work hard, very hard in some sessions and we know to balance it with easier sessions. We have a great structure to our week and I look forward to every session now.

I am the first to admit I do not do enough cycling either on the road or turbo. I may ride once a month on the road and never on the turbo. This is obviously not good for triathlon training but I just can't seem to motivate myself to do it. However, my boyfriend, Dane, took a day of work and the weather was lovely so he took me to meet Joe on a Wednesday afternoon, along with another Elite cat rider, Rich Hepworth, as they were 'only going easy'. I made him promise that if I could n't keep up then he would slow down with me. We did 3 hours 'easy' (steady for me) with 25mins team time trial averaging about 25/26mph. I thoroughly enjoyed this part and managed fine (so the lads said).

I agreed to go out with Dane on the Sunday for what I thought was another similar ride. We met Joe and Rich again, along with Alex (Young?) from Manchester Triathlon club and headed out into Cheshire for 'three hours' and a cafe stop. Great I thought. After an hour and a half I was thinking when are we going to be stopping for this cafe stop as the pace was stronger than Wednesday. Joe wanted to do part of the Cheshire Cat Sportive course so we headed further south into Cheshire. After about 3 hours I realised this cafe stop was not appearing and we were along way from home so it would not be appearing at all. Eventually we got home 107 miles and 5 hours 30 mins later. The pace was constant through out the ride and we averaged just under 20mph for the whole ride. Alot of the riding would have been above 20mph as there is a lot of stopping getting out and back into Manchester. We did a great team time trial again. I say TTT as Joe and Rich were the main ones pulling on the front for as long as they could. Dane was looking after me on the back of which he was perfect at. I had to fight to regain the wheel on every slight climb. They don't slow down for me!! When I had time or energy to look down we were travelling at 26mph. What an amazing session. This is what I call training! I actually understood now why people enjoy riding and got the bug for cycling and am looking to do some Road Races soon. Although I think I may need to do more than two sessions on the road?! This gave me the confidence to go to a Crit training sessions at Tameside again I really enjoyed it and found it quite easy! Compared to 107 miles.

I am now on Strava, thanks to Dane, and my two rides can be seen on that:
Wednesday Ride:
Sunday Ride: (Garmin stopped after 92 miles)

I am now progressing my running, trying 40 minutes this weekend and will hopefully go from strength to strength with my swimming and cycling.
I now aim to get myself on the start line as soon as am I ready. I will not be in great shape running wise but I dont care. I just want to race. I will not be embarrassed if I perform below my usual capabilities and hope that by not rushing back to fitness I will be able to race this year.

Be happy

Louise xxx

Progress

Since my last blog around 6 weeks ago I have found myself with very little spare time in the day. 

That is a positive + :)

With running, swimming, biking, going to the gym, rehab exercises, stretching and working I struggle to fit in anything else apart from sleeping.  I am in the process of adapting to this schedule, trying to be more efficient and organised with my time so that I can fit it all in as often I do run out of time to do the most important things I need to do to keep me injury free: rehab, gym and stretching and REST!

So at the back end of November 2011 I swam a P.B. for 100m FC 1.11 and in the same session completed a test set of 10x100m (10secs rest after every rep) in 14.57.  The last time I did this test I recorded 16.17, about year ago so not too bad an improvement.

A few weeks ago I managed to have my swim technique analyised under water.  As I anticipated I have a lot to work on.  Generally very basic stuff such as greater rotation of the body each stroke, keeping my elbows high under the water and completing the back end of the stroke fully.  Now I still don't know what all this means exactly but over the next few months I will be looking to improve on these.  One main problem I have is that I don't engage my latisimus dorsi, the large powerful muscle of the back.  Instead I am trying to get my power from my shoulders which is apparently all wrong.  A lot to learn still!

Running has been progressing in terms of volume and intensity gradually over the last 7 weeks and thankfully without any significant set backs.  I have been cautious when necessary such as running reps on grass instead of road when my calfs have felt tight and I do all my steady runs off road.  If I can't do my run when it is light...run out of time... then I won't do a run that day as opposed to doing it on the road. 

I can't wait for the lighter days and nights!

Long run is 75 mins on a Sunday and I won't be progressing this anymore as more than this is not that beneficial for me and my aims over the summer.  My coach and I agree that an emphasis on quality throughout the winter is still important so we don't do any junk milage to prevent tiredness so that the quality sessions are actually performed at high intensity. 

Last week was my best week in terms of running.  I started on the track with Sale Harriers, and had to wear my spikes as it was raining but I felt good and no problems since.  The session was 300s with 45secs rest.  I just ran every other rep and did 5 in about 49 secs.  I thought my legs would feel sluggish as I haven't done any speed work for over two years but I felt comfortable so another positive. 

So my last 10 days consisted of:

Saturday 31st December

                - 4x6min grass (4min rest)

Sunday.   - am: 56 mile bike 3.5hrs

                   pm: 75min easy run av.       6.59min/mile                        

Monday       - 7 miles easy av. 7.17

Tuesday.      - 90min swim

Wednesday - am: 40min easy turbo

                       pm: 5x300s Track

Thursday      - am: 90 min swim,

                              45 min easy run

                       pm: swim 60mins

Friday        -   Rest

Saturday    - road loops @ Heaton Park 3x 1.1 miles, felt good.

Sunday.     - 75min easy av. 7.06

Monday     - 3x 1220 road reps: 15 seconds a rep quicker than last time

I have put an emphasis an progressing my running over the past weeks and so I have reduced the swimming and biking to make sure I wasnt tired.  I will continue this for another week and then start to include more swimming and biking.

It is so strange to comprehend how much training a triathlete does.  I have read and heard that about 5-6 hours a day is required to get to an elite level (top national standard and breakinging into the international scene). This seems only achievable and realistic if you don't have a job.  However, it seems that many more triathletes, of a comparably lesser standard to athletes, are able to train full time as triathlon is professional and athletics is not.  There is more money on offer in triathlon races than running and it seems a lot more sponsorship available as well.

I just don't have that time so I will be making the most of my time and unfortunately will mean having to be selfish and not see friends and family as often.  I just hope they will understand as this is often a concern that worries me.  I may even have to pass on a few United games!

Competition

As I have started to have a consistant 2 months of being able to run I have decided I need to remember how hard racing is compared to training. 

My first Cross Country race is on Sunday 15th Jan in UK Challenge Cardiff.  It is quite a big race to do as my first one but I have chosen it as the course is flat and as a big race you can more or less guarentee the ground conditions will mean I won't have to worry about pot holes, twisting my ankle etc so I can concentrate on running relaxed.  I hope to firstly enjoy the race, secondly feel strong towards the end and thirdly have no ill effects afterwards.  Nothing else. 

Will update how the race went next week!

After this race I will be sitting down with my coach to set out a training plan for the next few months so that I can prepare for each session correctly so I achieve the aim of each session. 

Next blog I will post a draft if my program but as always there is flexibility in it.

This week I can't swim as I've hurt my elbow....I think the dog pulling on the lead has done it! Works in well as I need to ease off a little for the race on Sunday.

Wish me look for Cardiff!

Louise x

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First winter block done

Since my last blog I have now ran for the past five weeks generally including two sessions and three runs per week and I am now on an easy week.  It's a good job as I twisted my ankle on Sunday during my long run.  I managed to carry on for another 4 miles so it isn't the worst I have ever had.

My easy week has consisted of:

Monday - Rest

Tuesday - easy swim

Wednesday - swim drills

Thursday - short swim (400m P.B. though!)

Friday - plan is easy swim and easy 30 min run

Saturday - plan is back to grass session

Sunday -  plan is 40 min easy run and easy swim

Monday - back to normal

The previous two weeks I progressed to running five times a week....3x1220m road reps (mondays) of which I ran 10 seconds per rep quicker on the second week and Sunday runs have reached 50mins mins.

I have been so surprised at my aerobic fitness.  Considering I am not a person who ever ran more than 35miles a week I am now feeling fitter and faster over the longer distances than I ever have done.

Over the past two years I have literally done a couple of weeks running here and there, no more than 20mins at a time as my foot pain was just not going.  Total amount I ran was about 120-150 miles in two years. 

I mopesed around for a few months and then started swimming just over a year ago. 

I also started doing sessions on the spin bike about a year ago also, training to Sufferfest training videos and some rides on the roads.  As I said my last two runs have been 50mins with one at 6.24 pace and one at 6.11 pace.  This is so unheard of for me and i don't know where it has come from and it all felt comfortable.  I can only assume the 60 and 90 min swim sessions 4 or 5 times a week and the bike training twice a week must have something to do with it.

So looking forward I feel quite optimist that I will be able to do my first cross country race in the new year.

Swimming seems to be going well although it stills feels as unnatural and strange as when I started last year.  Today's swim main set was 2x400.  I swam 5.26 for the first 400m which felt comfortable and was a PB by 13 seconds.  I was looking forward to the second rep as I always take the first half of sessions well within myself and was hoping I would go under 5.20.

However during the 7 mins rest I started feeling faint.  The atmosphere at the pool was very warm and the water at Moss Side pool is warm.  I also didn't have a drink with me so...stupid I know!...I think I was dehydrated.  A leason I should have learnt from last time when I did faint in a warm pool's changing rooms.  So I didn't risk it and took my shower early.

I will now be documenting all my food and drink intake from now on so that my coach can access if I am missing anything as it will be important if I want to move forward with training from now on.

Things to concentrate on over the next six weeks:

Consistency in my running

Don't neglect rehab

Strides in spikes

Rotation in my swimming

One Sufferfest a week on the turbo

Stretching

Check out Sufferfest videos if you want PAIN PAIN and more PAIN!

I will beat my ass today to kick yours tomorrow. IWBMATTKYT.

Outside of training I have been to watch Manchester United's home games and also attended Revolution @ Manchester Velodrome.  Great night and a privilege to watch World Road Champ Mark Cavendish along with Geraint Thomas, Dave Daniel and the official retirement of Rob Hayles.

I have my birthday next week, not something I have ever celebrated or wanted a fuss over but I think my boyfriend might have booked somewhere in Alderley Edge this year so I suppose I will have to drag out something half decent from my wardrobe.  I hate fuss! But I love fussing everyone else!

Happy Birthday to Laura Davenport!!

Keep training

Louise

xxxxxx

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Back training with Sale Harriers

After nearly two years since the last time I was able to go down and train with my group I finally turned up again. After a few double takes from my training mates Mike Rimmer and Tom Lancashire it was nice to be back.
I was feeling a little nervous as I didn't want to feel sluggish or unfit as I would have been disappointed that all my cross training I had been doing was a waste of time. Thankfully I felt like I had never been away and although I took the road reps steady I felt flowing and my normal self.
First session back was 3x800 loops of Manchester City's car park, whilst the rest if the group did 4 x 1200s.
Next week was 3x800 loops but this time my training partner Donna Jones was there so I added up going about 10 secs a rep quicker but still felt comfortable.
I've also started Saturday sessions with the group at Manchester Uni Fields which is the best place to train ever for grass loops as the ground is so flat and there are no holes to look out for. So first week I took it steady again, 3x1mile reps with plenty of recovery, the next week I did 4x 1mile reps with 4mins recovery around 5.30secs. I was on my own for this session as everyone was racing at the National x/c relays. I then followed this up the next day with my first 'long run' in two years. Admittedly it was only 45 mins but I have never been one for doing much more than an hour anyway.
Tonight I have my third road reps session so hope to add an extra rep tonight.
Touch wood I am not struggling with any injuries at the moment, although I am having to manage a tight tib. post but it doesn't seem to be giving me too much trouble.

I am extremely cautious to look too far ahead but hope that I may be ready to do a few x/c races in the new year, with the Northern x/c as a first race.

Apart from the running starting to take shape I am still only managing to run 4 times a week so over the next few weeks I hope to increase that to 5 or 6. I have eased off the bike just while I get back into running and swimming 4 times a week now.
I will sit down with my coach Norman Poole and discuss training as I need to get the balance of running and swim, bike sessions correct so that I am doing enough running to perform at my usual level next year as well as fitting in enough triathlon training to be competitve in the Super Series next year. I have spoken to a few runners who have made the switch to triathlon and although they do less running now they are actually running faster than when they just ran.
Interesting, and I do believe now that runners could include a lot more non impact cross training in their schedules. For me personally, I feel that the swimming and biking sessions, although not as specific as a cross trainer for runners, they certainly are using the same heart and lungs we use in running and you can do a lot more of it! My last swim session was a main set of 10x200 with 10secs rest. The reps take 3mins.

I am lucky that I have an efficient running style naturally so if my heart and lungs are still fit, it shouldn't take me too long to get back running fast. Obviously I need to make sure my running muscles are strong enough to take the forces so I have been doing a strength program for the first time this year along with maintaining drills which I feel is essential for me.

Last weeks training:
Mon - 3x800 road reps
Tues - 90min 4.6km swim session
Circuits
Wed - 5 mile steady run av 6.58 in 35mins
Thurs - 60min swim session uncle 10x 200s
Fri - easy 5 mile run in 40mins
Sat - 4x1mile grass reps with 4 min rec.
Sun - long run 45 mins easy ( no Garmin to take away subconscious pressure of mile splits!)
Pm: 60min swim session - 8x 200 off 3.10 strength set.

This week I hope to add some bike sessions but still the main focus is making sure I am fresh and healthy for my running over the next few weeks.

Keep running!

Louise x x

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