Tuesday, 25 May 2010

2 weeks on: everything changes yet stays the same

Lets start with the running. That's been going pretty well - aside from a few aches and pains.

Club runs on each of the last two Tuesdays have been good. We're just getting into the longest days of the year meaning 10 weeks or so of being able to run off road, usually around Eccup Reservoir. That's been good - far more pleasant than pounding the busy streets of north Leeds.

On the two Thursdays I've attended club speed training sessions. First one was on the fields at 'Bedquilts' and was 4 x 1.1 mile intervals. I was surprised and pleased by that. Firstly that I ran at what was easily at 7:15 a mile (despite weight) and secondly because it caused no pain groin wise. Last Thursday was on the athletics track at Carnegie, and consisted of some drills and then 15 x 0.25m intervals done at 5k pace (6:15 - 6:50 pace for the inervals). That was tough but enjoyable. Only downside was that the faster I go the more prone I am to run on the forefoot, and repeatedly going the same way round a curved track like that led to quite deep blistering around the ball joint, especially on the right foot.

Besides that I've done a run with Bethan, a couple of runs from home on a mix of public footpaths and pavements and two longer runs of 9.3 miles and 10.1 miles heading on trails and road around Adel, Harewood, Alwoodley and Bramhope. The poor old canal just hasn't had a look in! 25 and 30 miles in each of the last 2 weeks and looks like it'll be about 30 again this week.

All pretty much pain free. Last week's trip to the physio confirmed that my core stability is good
now. Whilst I can't neglect that, the focus now is to build up my left glute - which is far weaker than the right one (and as such an underlying injury risk with regards to groin injuries). A couple of weeks ago I was doing 20 - 30 exercises a day to strengthen glutes and core but the last week that's slipped a lot, initially through DOMS in my core and then through inertia.

The weight has been up and down. I've weighed as little as 12st 4lb and as much as 12st 10lb during the last 14 days, as I've struggled to maintain focus for more than a few days at a time. I've set myself an ambitious target of getting down to 11st by the weekend of 24/25 July when there is a family get together on the Saturday and the Pudsey 10k on the Sunday. At my lowest point that looked perfectly achievable but with a fortninght of not really getting anywhere it'll now be a challenge. Still, I do love a challenge!

Putting a date to the target will help. Previously I've only done consistently well when there's been a time limit - without one there's no great imperative to stick to limits. The other thing that I hope will help is having a few days off bread. Its always been an achilles heel for me - I can go into the kitchen and easily eat 5/6 slices of bread or toast, and when I do I tend to move onto something else for a mini binge. A week without should give a decent start.

Club run tonight and hopefully speed training Thursday but the next 4 days sees meetings in Barnsley, Poole, Bridgend and Nottingham as well as an overnight stay in Somerset, with Thursday's session being dependant on the traffic heading back from Bridgend.

1 comment:

anna said...

THose intervals sound tough, but it sounds like it's coming back?

Try and stick with the strength stuff, i found since i've got lazy with my gym stuff (partly through lack of time from trainign 20 hours a week) i've become more prone to niggles. also cross training - are you stlill cycling?

Also, i popped onto wlr the other day to get a look at an old post and saw a comment from you saying something about "getting a road bik..." "triathlon next year...." blah blah...


someone told me recently when i was off the running for 6 weeks injured "cycling helps running but running doesnt help cycling"

and he was right, i did lose a *bit* of running fitness (ok more than a bit) but i kept the strength there.