Week 30: 6 months of running

Well I have been running for over 6 months now and clocked up some 800 kilometres.  Its hard to remember how the thought of running three and half kilometres around the local reservoir daunted me.  I have learnt a lot about training, stretching, warm up, running gear, injuries and much more.  I have experienced the pleasure and satisfaction of getting out into the fresh air and running.  I have seen how my mental state improves after a run.  But I have also experienced demotivation, pain and frustration.  The journey is by no means over.  Today I find myself on a plateau, with little progress in terms of speed or distance.  I know I have got to keep my head down, slog away and have faith that all this gradual work will pay off.
I decided to take a rest day on Monday that, with ice packs, seemed to pay off.  I then decided on a gym session concentrating on core strength to give my knee more time to get better.  However on arriving at an empty gym I decided to jump on the running machine.  I started with a fast walk then gradually increased the speed.  As nobody else came in to the gym, I continued on the machine for forty five minutes.  Alternating fast walks with gradual speed build ups.  My knees did not feel to bad afterwards so fingers crossed I have sorted out this problem.  I did some hill sets towards the end of the week, and then as I have a busy weekend I did my long run on Friday.
My last run of the week was really positive.  I hadn't decided what I was going to do.  I parked up at the local reservoir and warmed up.  Then headed directly up through the pine woods.  I passed a friend, who also trail runs, he chastised me for not carrying any water.  However he reassured me that it was normal to walk the steep sections.   At the first junction I faced a choice, head back down or continue upwards.  Of course I carried on uphill, and at the next junction I did the same.  I finally climbed 700m before deciding that I wasn't dressed correctly for the cold and snow, I encountered at 1000m, and I really should have taken some water.  I was really enjoying the little birds, the woodpeckers, the Jay's and even a Chamois that jumped across the path in front of me.  Nevertheless I decided it was prudent to begin my descent.  I felt great and for the first time I really let myself go.
I great end to the week that set me up for my son's rugby tournament that was threatening to occupy my Easter weekend.

Week 29: Impatience, knee pain, strapping, and hairy legs.

The week started with a rest, although I did some cardio exercises and stretching.  Then I went to the running track for 30 minutes of speed training, alternating short fast sprints and slower recovery jogs.  I must admit to feeling a little demotivated at the moment.  I am finding it hard to be patient and build slowly.  I am wondering if I will manage 47km in August.  I punished myself with a hard gym session midweek, before a session of hill training on Friday.
Unfortunately my knee seems to have flared up again, maybe because of my impatience, and maybe because I am not taking it one step at a time.  The pain seems to be in the ligaments behind the knee.  I managed to find some information on the internet about Knee injuries.  RICE (Rest, Ice, Compression and Elevation) seems to be the advise whatever the injury.  Despite the pain I went for a long run at the end of the week, as per my program.  I decided to run on trails and the path went up and down a lot, so I walked a fair amount.  However it was very pleasant running through the trees in the spring sunshine. 
During the run my knee didn't hurt too much but in the evening it was very stiff.  I iced it and looked up information on strapping.  I found this video quite useful.   I dug out some sticky elasticated bandage and bound my knee, only to experience the pain of a leg waxing when I tried to remove it later.  I may have to shave my legs, something I have resisted during my road cycling.  Although I had heard some nonsense about shaving legs reducing wind resistance the real reason, I have been reliably informed, is that when cyclists graze their legs falling off their bikes the wounds are easier to clean.  However as I am a very cautious cyclist, rarely fully releasing the brakes on downhill stretches, I have never had a serious fall so do not see the need to indulge in this rather sissy leg shaving.  Now however, having experienced the pain of ripping sticky bandage of a hairy leg I think I may well just do it.  
I am going to rest and ice my leg for a couple of days in the hope the pain goes away.  Then for next run I'll strap and hope that helps.

Week 28: A career change?

Exciting news for me, I took a decision which I have hesitated over for a number of years.  I am going to take the exam to become a mountain guide, not the high level guide.  I love the mountains and really feel alive while I am in them.  I have looked at the guide qualification a number of times but always listened to the doom-mongers who say how difficult the entry test is.  Anyway this time I am feeling positive and motivated, maybe because of the running.  I have spoken to a neighbour who is actually a guide and he encouraged me to go for it.  I now need to reinforce my navigational skills with the compass, as this is part of the test.  I also have to complete a certain number of hikes to take the entry exam, so I will be working on those as well as running.  There is not doubt the two-day entrance exam is hard but with a positive attitude and a bit of preparation I think I can pass it.  Then maybe I will be able to move out of teaching business English and into something I feel more passionate about.

As part of my exam preparation and to take a rest from running I went for a 2-hour snowshoe work at the beginning of the week.  We had a good late snowfall over the weekend, and as the sun was shining the conditions were ideal.  I also took my compass and map to practice.  I hiked quickly up from the cross-country skiing base at the Col du Barioz onto the plateau and the Crêt du Poulet.  An easy 265 metres of ascent.  As it was a weekday I was completely alone.  The snowshoe tracks are well defined which takes away from any idea of challenge or adventure.  Once on the plateau I practiced with my compass, not as easy in cold, windy conditions as at home in the warm.

Unfortunately midweek I found myself struck down by flu.  Not really surprising as I have been looking after my flu struck kids for the past week.  I have read that taking a weeks rest every four weeks is a good idea when training hard so maybe I should do this.  I have also been having a lot of muscle pain recently and found this article about Delayed Onset Muscle Soreness that reassured me, and would suggest that I ease things off a bit.  I also found this 24-week marathon preparation program that I quite like for its gradual preparation approach.

For my last run of the week I followed a new trail path.  Sylvie dropped me off 15 kilometres from home and I ran, and walked, back through the mountains. It was quite a hilly path, total elevation gain 450 metres, so I had to walk some parts.  I also had a fair amount of problems with dogs running out and barking at me.  I stopped and walked at these points while hurling abuse at the dogs.  I am sure the owners heard me but did not want to pay attention.  I might invest in a can of mace for these little darlings.  I have two admit to being a little annoyed at being threatened by these slobbering beasts on a public path.  Most advice on-line seems to be to stop running and talk calmly to the dog without being menacing.  If necessary turn around and change your run.  Personally I do not see why I should change my run on a public path so I think pepper or mace spray is the way to go.  

My legs were very sore after this run with pain on the side of my shins and a new pain behind my knee.  I wonder if these are a result of training too hard or over stretching.  I put some Chinese Chinese Red Flower oil on my knees and ankles that seemed to help, although I woke up with a burning sensation in the night.

Week 27: March objectives

I am about six months away from my big race, "The Echappe Belle", and I am getting a little nervous.  The longest run I have done is 20km and that was not without difficulty.  In addition it was relatively flat.  "The Echappe Belle" climbs 2000m and descends 4000m.  I was hoping to manage 30km by the end of March, but following my hip problems I am going to concentrate on consolidating the 20km and work on my pace and hill climbing.
On Monday, I did some stretching, iced my hip and rested.  Then Tuesday, I went out for a 10km run that went quite well.  My hip gave a few twinges, but I warmed up before starting and stretched well afterwards.  The run certainly improved my mood which wasn't great when I woke up.  I made sure I stretched as as shown in the video from my last post and used my roller to massage my thigh muscles.  I also iced the area which was sore and felt tight in the evening.
I think I need to spend some time on flexibility exercises.  My muscles are feeling tighter and more toned but I lack flexibility.  I already discovered this after following yoga classes a couple of years ago.  Incidentally it is funny how many stretching exercises used by sportspeople come from yoga.  I have also been told by a physiotherapist that my muscle structure was well developed but that the muscles were all tight, so I should stretch more.  Perhaps my training has concentrated too much on building distance, speed and muscles and not enough time on stretching.  So I have a series of stretches that I will try and do every morning and after each run.
After a midweek gym session I went out for a very satisfying 10km run and managed a fast time.  Despite the cold weather and a twinge in my hip I felt very motivated and the run was over almost too quickly.  I hope I can maintain this positive dynamic.  A good stretch and plenty of water on getting back.
My final run of the week was a long one, 17.9km.  It had snowed the day before and because it was quite mild there was a lot of water on the ground.  In addition I was forced to dodge branches and trees that had been brought down by the heavy, wet snow.  It was quite fun, more like an obstacle race than a normal run.  I even had to shout at a ratty little dog that went for my ankle.  I have found that the best technique with 'yappy' dogs is to stop and face them off.  They tend to be terrible cowards when you turn and shout at them.  It is a pain to have to stop but at least you avoid being bitten.  Some dog owners are pretty good and call their dog to heel or attach a leash at the approach of a runner.  Others, in particular little old ladys with rats, are not.  I suppose dogs are just one of the hazards runners have to face.
Anyway the week finished on a positive not with me feeling quite fluid and comfortable.