Racing Again!

The Four Villages Half Marathon (http://bryanriley.blogspot.co.uk/2011/01/first-race-of-season.html), taking place this weekend, will be the first running race I’ve done with the intention of actually racing since I ran in the Ted Corbitt 15k race in Central Park, New York in December 2011 (http://bryanriley.blogspot.co.uk/2012/01/englishman-in-new-york.html).  Shortly after that race, when I was in the best running form of my life, I got injured.  That 15k race was run at 4min/k, despite the undulating nature of Central Park and the fact that I was on the gin & tonics on the flight the day before!  I was flying.  Injury struck, and I have not returned to December 2011 running form since.

2012 was a case of managing that calf injury.  I only returned to running ‘properly’ (regularly) in April 2012.  With Mallorca half ironman taking place in May, followed by Challenge Roth in July, my run training focussed on increasing the volume of my running, and doing all of it at a steady pace.  There was no interval training, no sprints, no hills.  I had a fear that the injury would return if I pushed the running – and then rule me out of my Ironman events.  For the end of season I had entered Challenge Barcelona, another Iron-distance event, which ensured the whole of the year was about getting to the start line injury free, rather than reproducing my best running form.

Two weeks after Barcelona, where I was disappointed with my 3.59 Ironman marathon, I ran the Liverpool Marathon with the sole intention of running at 5 minute per k pace (3.30) to prove to myself that I could run a steady marathon.  I was trying to say that I can run a 3.30 without any effort, recovery, training and that I should be able to do this during an Ironman.  It went well for 20 miles, then the lack of long runs and possibly the fatigue of Barcelona caught up with me.  It is also where injury struck.  I persevered with a very tight and painful calf for another 5 miles until with one mile to go, my calf ‘pinged’.  I walked the rest of the race.  I finished in 3.36 but this was not the redemption run I had been seeking.

I picked up my running again in mid-November, starting slowly and keeping the runs short.  Since then, I have been able to increase the distance and also dial up the intensity.  I have managed 28 runs since returning from injury, with my senses on high alert of any sort of twinge or discomfort during every single one of these sessions.  Most of these runs have had the added protection of compression socks for my calves.  Much of this running has been on the treadmill, to ensure that I’m running on soft surfaces but primarily in case I have to stop immediately.  The pace has been gradually increased too, with at least one interval session per week for the past 5 or 6 weeks.  These interval sessions are usually 1k intervals, with a 2 minute recovery between each one.  I am now up to 8x1k intervals at 15kph (4 minute per k pace) on the treadmill.

Apart from the ever present concern that I will get injured again, I’m a little apprehensive about a few things in this race.  Firstly, I don’t really know how well running on the treadmill translates to running on the road.  Secondly, if treadmill running does transfer favourably, I’ve not run at a fast (race) pace for more than 1k at a time.  Thirdly, given the first two concerns, I’m really not sure how to pace the race!  I suppose all of that is what makes racing so much fun!

EDIT
Would you believe it, this race was cancelled! Heavy snow and ice meant that for the first time in it's 32 or 33 year history, the race was called off!  Just have to wait a little longer to test out my running legs!!

Weeks 9-12

Incredibly, another four weeks have passed!  Pre-season was ages ago, even early base training is a distant memory.  Unbelievable.  We’re nearly at the end of March and race season seems just around the corner.  It appears that there is little time left to train effectively for these races.

Of course, that’s not quite true. 

Mallorca 70.3 is almost 7 weeks away – realistically that is plenty of time to put some good training together – and Roth is another eight weeks after that.  Plenty of time!

Slogging my way up 25% Mow Cop - still seated!

However, progress with my calf injury has left me feeling a little frustrated and flat.  I want to be logging some longer runs, adding some pace into the mix.  Instead, I am making do with 20 or 30 minute very steady treadmill sessions, whilst watching others knock sessions and races out of the park!  I know it’s not about other peoples progress, or how fit you are in March, but it does add to the sense of frustration.  To add a dash more self-pity into the mix, I’ve also been nursing a tight chest and cough for the past week.  Last week’s training, whilst still logging 11 hours, was disrupted.  37 minutes of slow swimming and 36 minutes of slow running didn’t quite scratch the itch.  8 hours on the bike was solid enough, but intensity was limited to the Sunday ride, the Cheshire Cat Sportive.  And now this week is supposed to be a recovery and test week.

Putting my sensible head back on, by the time Mallorca comes I need to be able to run.  Nothing more.  I don’t need to have logged lots and lots of miles or have loads of run endurance in the bank.  I need to be injury free.  I’m sure I can race with good swim fitness, strong bike legs and then get through the run.  

After Mallorca, in the eight weeks leading up to Roth, that’s the time I need to be able to log miles and do some good long runs.  I need to be fit for then.  Five or six weeks of good run training during this period.  I don’t know if that will be enough but it’s the realistic truth of the matter!

Anyway, back to weeks 9-12 of the year.  In terms of hours trained, and number of sessions completed, it was another solid four weeks.  Generally consistent training has prevailed despite injury and illness.  Bike training has been the one constant throughout the month.  Swimming, up until week 12, was really progressing well.

Week	Swim		Bike		Run		Other		Total
	Time	Sessions	Time	Sessions	Time	Sessions	Time	Sessions	Time	Sessions
9	3:31	4	5:09	3	3:06	3	0:00	0	11:46	10
10	2:24	3	8:16	4	1:22	1	1:15	1	13:17	9
11	3:00	3	6:42	4	0:36	2	1:15	1	11:33	10
12	0:38	1	8:36	4	0:50	2	1:00	1	11:04	8
Total	9:33	11	28:43	15	5:54	8	3:30	3	47:40	37

During the month I took part in three cycle sportives:

Winter Sprinter 60k ride in the cold, cold, cold.  Oh and it was also very wet!  This ride was supposed to be 100k but because of the weather we opted for the shorter route.  The route was undulating and we managed some fast cycling towards the end of the ride.

Jodrell Bank Sportive was an 80k ride around similar roads to the Winter Sprinter.  This one was ridden at a pretty leisurely pace.  A couple of sharp hills towards the end certainly spiked the heart rate.

All smiles before the Cheshire Cat!

Cheshire Cat Sportive was 124k, had some serious hills and was ridden at a fast pace.  Average heart rate of 150 for 4 hours 26 minutes of riding tells a tale.  At one point, after the hilly part of the ride - 4 testing climbs on this course - we (Alvin, Daniel, Dani & I) decided to 'chain gang' our way through the course.  For the next 40k we averaged 34kph - on already tired legs - overtaking loads of cyclists on the way!  Awesome ride!

Of the 15 rides undertaken this month, 10 of them were outdoors.  The turbo has been very underused during these four weeks!

Swimming was going well.  I was hitting some good interval times during the month (sub-1.20’s) feeling comfortable and feeling like I was a swimmer again!  The tight chest problem and coughing interrupted progress but continuing with three sessions a week should see swimming continue to develop.

Running is frustrating.  I missed yet another race through injury (Liverpool Half Marathon this time).  I’m back to running 20 and 30 minutes on the treadmill – all without pain – due to a recurrence of the calf injury.  I felt something on a run – for a few seconds - but nothing that stopped me during the session or even altered my stride.  No problem, pain or stiffness when I got home either.  It was only when I went for another run two days later that the injury struck!  Within 300m I had to stop running.  I rested it for a week, had some physio and I’ve had no pain since.  It could be nothing.  It could be something.  I’m just being very cautious with it.

Let's take each session at a time and see what the next four weeks brings.

Injury Setback

It had to happen at some point didn’t it?  I haven’t had a ‘proper’ injury for years so I was due one I suppose.  It happened a couple of weeks ago.  Looking back, I think I knew it was coming too.  A few too many ingredients went into the pot I suspect.  Speedwork, hills, change of running technique & cadence, running frequency – all innocent looking, but put together in a short space of time and something was just waiting to happen!  Add a sprinkle of foolishness on the day of the injury – and injury was inevitable!

Speedwork

I’d picked up my running during the previous month or so, focusing on higher intensity rather than long, slow running.  Most of my run sessions contained some high intensity work – 3 x 2k at threshold pace, 5 x 1k above threshold pace, 10-20 x 1 minute sprints, tempo runs.  This type of training was certainly helping my running.  The Central Park 15k (average pace of 4.01 per k) was proof of that.  I was feeling good and speeding up!

Hills

I’d read about hills.  Speedwork in disguise they say.  Encourages you to run on the front foot rather than heel strike.  Help develop strength, which would in turn help technique, which would help running efficiency and therefore running using less energy.  Perfect for my Ironman races.  That was my theory anyway.  For two weeks before the injury I’d started to add inclines onto the treadmill and do hill reps.  I could really feel my legs having to work.  However, hills were putting pressure on my calves and achilles.

Running Technique

I have heard about running technique and the importance of landing on the mid-foot rather than the heel.  Reduces injury (!), increases cadence, helps the body become better aligned whilst running, increases run speed.  The list goes on.  I had been very conscious of trying to run with better posture, shorten my stride, increase cadence, land on the mid-foot.  I’m sure this technique was contributing to my speedier running sessions.  However, I was finding that this technique was putting more pressure on the calf and achilles, or it did with mine anyway.

Running Frequency

My goal for the off-season was to build up some speed on the run and the bike.  I dropped volume and favoured intensity.  Short, sharp sessions were the cornerstone of my plan.  Looking back I don’t think I allowed myself enough recovery between these high intensity sessions.

In general, my legs were responding quite well to the sessions and the technique changes – except my achilles.  They seemed to become stiffer.  Not during the runs, but afterwards and particularly in the mornings before they had warmed up.  I have had stiff Achilles before, but they have eased themselves better in the past.  I assumed that they would do the same again this time.

I stepped onto the treadmill one Tuesday evening and, after a warm up, began my intervals.  5 x 1k intervals above threshold pace was the session.  My Achilles / lower calf was a bit niggly to start with, perhaps a bit worse than I had experienced recently.  During the warm up I did contemplate stopping the session and doing a turbo session instead.  I was in my running kit though.  Going upstairs and getting changed was too much of a hassle.  I continued with the session.  4 x 1k already done.  Now onto the last one.  Dialled the treadmill up to 3.50 minute/k pace and ... Boom!  A burning sensation along the Achilles / lower calf.  Whacked the stop button and hopped off the belt onto the sides of the treadmill.  Argh!!!  I have had a calf pull before so I knew immediately what it was.  I was gutted.  I don’t think I spoke to Lynn for the whole evening, absorbed in my own self-pity!

Two weeks on, and it is getting better.  I can’t feel it during day to day activities such as walking or taking the stairs.  There is no problem with swimming or cycling (good job!).  It does still hurt when I run though.  I have had some physio, including several deep massages, and have some exercises to do.  I’m told it will be another three weeks or so before I can be running normally again. 

I pulled out of the Helsby Half Marathon last weekend, giving my place to Andrew Wooton.  I have a 10K looming which I think I’ll have to give up too.  I’m watching others hit PB’s in races and having some fantastic run sessions.  It’s really hard work being on the sidelines.

Looking ahead though, I have a follow up physio appointment in two weeks time and I’ve a date pencilled in the dairy a week or so after that for a 30 minute easy run.  Taking no chances and easing my way back.  Serious racing is months away.  Better to be fully recovered than have setbacks along the way.  It’s a long road ahead.