31st July 2014 – Daily Log

cal1
I am a runner who was injured with medial tibial stress syndrome (shin splints). After having trouble getting back to running for 9 months I decided it was time to start again. All in all I have only ran for about 4 or 5 months with success but I’ll be breaking that starting today. I will be blogging every day giving you all my training tips and my complete training schedules. I will also write monthly to pull out all the good and bad points of my training, and things I could do better in the following months. Feel free to use my blogs how you will at your own peril.

Sleeping Habits –

Waking time – 08:45
Sleeping time  – 23:30

Took me a while to sleep last night. I went to bed at 2300 but probably didn’t sleep until about 2345. I kept playing over in my head what to write on my blog, what to change or keep or add. I think I’ll shut off from this tonight for about 9pm and unwind to a movie or something so I will hopefully sleep a little better.

Nutrition –

Breakfast –6 pieces of wholemeal toast with baked beans
Lunch – whole wheat pasta with chickpeas, onion, garlic, italian herbs, turmeric and pepper
Dinner – Salad, prawns, lettuce, kale, cucumber, red pepper, grapes, watermelon, walnuts, ginger, olive oil, sweet onion, 70% less fat honey and mustard salad dressing.
Snacks – apple, walnuts
Drinks – 1.5 L water and USN protein shake (chocolate) with water.
Supplements – 1g calcium, multi vit and min tablet, iodine, krill oil

Moods-
Feeling good today. I am studying my high school education at the moment as I missed it when I wa looked after by the government when I was a teenager. I’m currently on physics and it’s driving me crazy, though I’m picking it up now. 🙂

Activities

Type – Rehab – stretches – Core
Time – 09:30
Distance – NA
Speed – NA
Calories – NA
Weather – NA
Footwear – NA
Terrain – NA
Exertion Level 1-10 (10 being the hardest) – 3
Injuries – NA

Activities Details
First of all I went ahead and did the exercises I have been given by my physio to help with my tibial stress syndrome. These are the videos I was sent to follow. I have been doing this daily for 3 days now but have just emailed my physio to check if I am supposed to do these daily or not.

Heel Walking http://www.youtube.com/watch?v=pwWOZGyE3DQ
Shin splints exercise http://www.kinetic-revolution.com/secret-shin-strengthening-exercise/

Shin splints exercise  http://www.kinetic-revolution.com/three-exercises-for-shin-splints-mtss/
Running Calf Strength and Ankle Drills

Calf strength and ankle drills http://www.kinetic-revolution.com/running-calf-strength-exercise-ankling-drill/

 

Downward Dog Pose https://www.youtube.com/watch?v=cKx-LPTtvBQ

 

Shin splints exercise  https://www.youtube.com/watch?v=crxG22quZus

 

After doing these I moved onto day 3 of the 30 day free challenge I was recommended to do by my physio also. I must say after only a few days I am already feeling more flexibility in my hips and adductors and my balance is also improving. There’s a hamstring exercise on there that is still difficult for me to do. Seems my hamstrings are rather tight and I struggle lengthening it out in the air while lay on my back.

Sign up for free here. http://www.kinetic-revolution.com/30daychallenge

 

I also did a core workout today. I have done this video once before and I kinda liked it so thought I’d stick with this for a few weeks before trying out another video to mix things up. Don’t you just love Youtube? This is the video I used. http://www.youtube.com/watch?v=v-KZ3R1f2Ps

 

Events –

no events lined up just yet. Keep an eye on this section where you will see upcoming events and blogs on events that I have already completed.

___________________________________________
xTgbGMbTA

Thoughts for the day

• My physiotherapist has confirmed that I can start training again in a weeks time. I’m going to make my first training session Tuesday 5th August 2014. She advised another week make sure the right muscle groups are being activated through the exercises and my flexibility is improving.

• I signed back up to Runners World Magazine after missing it for some time now.

• I have worked on a training plan for the next 2 years day by day today. It’s rather complex but should take me from couch to 5k. Then onto a marathon distance 9 months later. I have then planned a 14 week training plan for my second marathon and then a 16 week plan for my 3rd marathon in Feb 2016 all. I don’t want to focus too much on the future after that as I know many things can go wrong and also many things can go right so changes will likely be made throughout. It is my plan to have a few easier months until summer after my 3rd marathon and then start working on a new training plan for my first ultra which will likely be a 50 mile run.

• I checked my lung capacity peak flow today. The last time I checked was about 3 weeks ago and I was at 500 L/min and today I am 550 L/min. I think this is about average. I’m looking forward for it to increase when I start running again.  Thanks to peakflow.com for helping me work out averages for my age and weight.
PeakFlow

 

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30th July 2014 – Daily Log

cal1
I am a runner who was injured with medial tibial stress syndrome (shin splints). After having trouble getting back to running for 9 months I decided it was time to start again. All in all I have only ran for about 4 or 5 months with success but I’ll be breaking that starting today. I will be blogging every day giving you all my training tips and my complete training schedules. I will also write monthly to pull out all the good and bad points of my training, and things I could do better in the following months. Feel free to use my blogs how you will at your own peril.

Sleeping Habits –

Waking time – 09:30
Sleeping time  – 23:00

Nutrition –

Breakfast – Large bowl of Bran Flakes and semi skimmed milk
Lunch – 6 pieces of wholemeal toast with strawberry daiquiri jam
Dinner – egg fried brown rice with pork
Snacks – apple and a small english salad, walnuts
Drinks – 1.5 L water and 1 cup of coffee

Moods-
All in all I have felt pretty optimistic today about my future as a runner. I have a long way to go but am coming to terms with taking things one small step at a time.

Activities

Type – Rehab – stretches
Time – 10:30am
Distance – NA
Speed – NA
Calories – NA
Weather – NA
Footwear – NA
Terrain – NA
Exertion Level 1-10 (10 being the hardest) – 3
Injuries – NA

Activities Details
First of all I went ahead and did the exercises I have been given by my physio to help with my tibial stress syndrome. These are the videos I was sent to follow. I have been doing this daily for 3 days now but have just emailed my physio to check if I am supposed to do these daily or not.

Heel Walking http://www.youtube.com/watch?v=pwWOZGyE3DQ
Shin splints exercise http://www.kinetic-revolution.com/secret-shin-strengthening-exercise/

Shin splints exercise  http://www.kinetic-revolution.com/three-exercises-for-shin-splints-mtss/
Running Calf Strength and Ankle Drills

Calf strength and ankle drills http://www.kinetic-revolution.com/running-calf-strength-exercise-ankling-drill/

 

 

After doing these I moved onto day 3 of the 30 day free challenge I was recommended to do by my physio also. I must say after only a few days I am already feeling more flexibility in my hips and adductors and my balance is also improving. There’s a hamstring exercise on there that is still difficult for me to do. Seems my hamstrings are rather tight and I struggle lengthening it out in the air while lay on my back.

Sign up for free here. http://www.kinetic-revolution.com/30daychallenge

 

Events –

no events lined up just yet. Keep an eye on this section where you will see upcoming events and blogs on events that I have already completed.

___________________________________________
xTgbGMbTA

Thoughts for the day        

I have decided that I will be following a couch to 5k plan. I have one in mind already but am waiting to get advice from my physio. I emailed her today asking her when I can run again. My last run was Monday 14th July 2014.  My next appointment with her is 18th August 2014. I’d of liked to see her sooner but this is the soonest possible time for the both of us to meet.

Daily Personal Logs of my Running Training

New Forest

I started my blog only a few days ago thinking that I could write to my hearts content about the one thing I love more than anything else (besides my marriage). It turns out it’s a little harder than that. When it comes to writing things down on your blog you can get a little lost and not know what to say. I try writing and I think to myself “who’s going to read this rubbish?”. There are so many good blogs out there why would anyone want to read what I have written so far?

I’m not giving up on my desire to be a blogger though. I have just decided that I will take another route whereby even if my blog never becomes successful in the eyes of others, I can make it successful to myself and help me become a more successful runner.

After only running 13 months and being injured for about 9 months, I have decided that instead of trying to come back how I have before I’m just going to start all over again. I will start with couch to 5k and work my way all the way up to 100 mile runs.

From this day on I will be writing a daily journal which will include as much info as I can remember for each day of my training. Once a month I will also write an additional blog on  the ups and downs of that month and the things I can change in the future to progress more as a successful runner.

There isn’t much on ultra distance training plans and schedules. Certainly not when it comes to the ins and outs of someones training and so I thought I would start to do this myself.

Readers over time will have access to years worth of daily training covering areas such as;

  • Training distances
  • Training speeds
  • Training Surfaces
  • Speed training
  • Nutrition
  • Sleeping habits
  • Stress factors
  • Races
  • Footwear
  • Injuries
  • Accessories
  • Literature

Please be aware that these posts are real life. I wont leave out all the times I mess up my diet or exercise plans. I wont leave out the times I do not follow my plans correctly. I want to give 100% true honest information on the training I do this day forth to take me from being injured all the time not running, to running 100 mile events! Everyone is free to take whatever they wish from my blog and put it into practice for themselves. Some of what I use will be from gathered research I have done myself and I will try to remember to always link where I got the information from. Some of the work will be my own. Some will work and some will not. I do not take any responsibility for any damage done to those who follow parts of my routines and end up injured or hurt in any way as is the case so far… I’m constantly injured. So it may be wise this early on to see how my training is going in a few months time.

Anyway I hope you enjoy my posts and get a lot of helpful stuff from it. Either way…..

I’M GOING TO THE TOP.

 

Some Running Goals

OK so I may be injured at the moment and haven’t been running properly for over half a year but that doesn’t mean I don’t have dreams and goals. Here are some of my many goals I want to aim for as a runner.

  1. Run a Marathon
    I have cycled this distance and walked it in a day. I think mentally I’m there but I have only managed up to half marathon distance so far.
  2.  Run 30 miles
  3.  Run 50 miles
  4.  Run 75 miles
  5.  Run 100 miles
    Most of my inspiration are from ultra marathoners with the likes of Dean Karnazes and Michael Arnstein (The Fruitarian). I can’t think of anything more amazing than being able to run across beautiful lands at this distance.
  6.  Run the Grand Union Canal (137 miles)
    The Grand Union Canal starts almost right outside my door in Birmingham United Kingdom and I’d love to do a 2 or 3 day run along the entire towpaths to London City Centre.
  7.  Run el Camino de Santiago de Compostela (497 miles)
    This is the walk of Santiago. It’s a religious route traditionally from the Pyrenees in France and across the northern regions of Northern Spain to Santiago where he was buried. I was supposed to do this walk several years ago but I missed my flight and my friend who I was meeting at Biarritz ended up going alone as he has no mobile phone and didn’t know what was happening. I’d love to run the distance over 10-14 days.
  8.  Run Western States 100
    This is the run that first inspired me as a new runner to want to become an ultra runner. To run this event you need to qualify for it by doing an other race of 50 miles or 100 miles I believe. I can’t wait to do this event, enjoy the beautiful environment, atmosphere and claim my belt buckle!
  9. Run a 5k sub 20 minutes
    My current best 5k time is 23:16 min:sec
  10. Own a high altitude home for running vacations somewhere overseas away from everything.I’d love to hear some of yours too so I can add to my list. Feel free to steal any of mine.

Places I want to run in the United Kingdom

Being the sad runner I am I have compiled a list of places in the United Kingdom (my home country) where I would love to run when I am no longer injured. If you have anywhere hot on your list of places I would love to hear about it. Here’s some of mine though there are MANY MANY more I’d like to do.

1. Black Mountains – Powys, Wales

Black Mountains 1 Black Mountains 2

2. Durdle Door – Dorset, England

Durdle Door Dorset 2Durdle Door Dorset

3. Snowdonia, Wales
Snowdonia wales 2
Looking out from the approach to Crib Goct from Pen Y Pas, over Llyn Llydaw

4. Healey Dell, Rochdale, England

I spent a lot of time here as a child growing up and so is high on my list of places to run since I haven’t been back in 12 years.

Healey DellSK202589

5. Pennine Way, England

Pennine WayWessenden Head Moor

6. New Forest, England

New Forest 2New Forest

7.  Isle of Sky, Scotland

Isle of Sky

8. Silverstone, England racing track. Yes it can be done they have a run here each year!

Silverstone

9. Cleveland Way, North Yorkshire Moors, England

Cleveland Way North Yorkshire Moors 2Cleveland Way North Yorkshire Moors

10.  Cannock Chase, England

Cannock Chase 2 Cannock Chase

30 Day Free Challenge to Transform Your Running

Hey everyone. When I went to see my physio the other day she advised me of a website that gives really good advice. She said the main reason being that they are not being funded by big companies. This advice may not fit all as she stated. She said that no one method is right for everyone as everyone is different. People have different sneaks, styles, forms etc and do really well where others doing the same thing would surely be injured all the time.

Anyway as part of my rehab she also recommended that they have a 30 day free challenge that will really help you train stronger. I have signed up to this and have just completed day 2. As you can see below these are the areas it covers. I’m looking forward to seeing what the results are from this. Feel free to join in. I’d love to hear if it works for you too.

STAGE 1: Basic Mobility & Balance Training

STAGE 2: Basic Strength & Core Training

STAGE 3: Intermediate Mobility & Plyometric Training

STAGE 4: Resistance Band Training

STAGE 5: Running Technique Drills

http://www.kinetic-revolution.com/30daychallenge/

My first physio appointment

So as you know I keep getting to run a few days to 2 weeks max at a time before getting injured again. So the other week I decided to go and do my first half marathon at Birmingham and Black Country Half Marathon. This course runs from Wolverhampton to Birmingham City Centre UK along the canal towpaths. It was raining as I set off and within 5 minutes the rain stopped and it was glorious for the rest of the day.

I’d only had 2 weeks training with a max long run of 5 miles at 10 mins per mile. So I was really happy when I did the race in 1 hour 52 mins and 20 seconds. Of course shortly after this run I was injured again. Obviously too much too soon I think.

I have this problem where I try to go by how I feel when running. At the time I feel fantastic so I don’t think anything is wrong. Then the next day I’ll wake it loads of pain.

Since the NHS where about as much use as a wet flannel I decided to go and see a private physio. I went to http://www.physiokinetic.co.uk/ at the Birmingham University where I saw Anna Curnow a physiotherapist there.
I didn’t know what to expect at the time so I brought with me my old sneakers to see the wearing on the bottom of the soles and brought my hospital documents.

Anna got me to do a range of different stretches and balances to assess any problems. She mentioned that my right ankle had almost no mobility in it and that 2 glute strength exercises she asked me to do where felt in my thigh and lower back.

Overall she said I had no majorly bad mechanics and recommended I don’t run for the time being and focus of some rehab exercises which she emailed to me a few days later. These include a range of calf and shin exercises like stretches and drills.

Our next meeting is 18th August 2014. I think she will be getting me on the treadmill then to see how my form is while running. I’m hoping between now and then I can build some extra strength and that it won’t be long to come back to running properly.