After writing about my other runs this week which didn't go particularly well at times, I've just got back from a long run which went just right. I started out intending to do 8 or 9 miles. The weather is cool and breezy and I started off slow and decided to incorporate walking breaks, 1 minute for every 6 minutes of running, to give the calf a chance to work better. - I am reading Jeff Galloway's book about Marathon training at the moment and this is his method, its supposed to be good for increasing distance and recovering from injuries.
I took my mp3 and the miles quickly went by with no trouble from the calf at all. I went back home after 6 miles to get a sports drink and carried on until I had done another 4 miles. Still feeling good I ate an energy bar and the dog and myself went out for a further 3 miles. I did start to get a soreness in the right achilles in the last half a mile which I have iced, will have to keep an eye on that, other than that everything was good and although I stopped there, I could have carried on quite easily.
The result is that the new method of running is working well and coupled with the walking breaks made me go further than I have in several weeks.
I now have the confidence again to run in the Southend Half Marathon in two weeks time and know that I can do the distance.
I also found that although I was losing seconds when walking, I am faster with this other method and I didn't lose any overall time.
All in all, I'm quite chuffed.

13 miles
2 hours 28.31
Average HR 147
Peak HR 167
Average pace 11.4

I haven't been writing up this blog as often as I should have. I seem to be losing a bit of enthusiasm, what with the calf interupting training and the horrible weather we have been having lately. It has rained and rained and there's also been gale force winds so running has been hampered somewhat. I have managed to get out a few times though and have had mostly pleasant runs when I have.

Friday 26th May.

A short run, made that way be a sugar crash (I think) which came on about a mile and a half into the run. It made me sweat, go dizzy, breathless and shaky and I had to walk/run home as I had no energy at all. I ate as soon as I got back and felt back to normal soon after. I had eaten a cereal bar about half an hour before I ran so I don't know what caused this but its happened several times lately, maybe I need to check on what I am eating and when. Hydration is fine.

2.75 miles
29.00 minutes
Average HR 131
Peak HR 150
pace 10.54



Thursday 25th May

A very windy day and I got blown about from the start. I found the calf felt a little tight again and I stretched and massaged it a couple of times during the run which seemed to help. It was ok after I finished. The breathing has been easier this week with all the rain damping the pollen down. I walked/ran most of this as I didn't want to make the calf worse, hoping to do a slightly longer run at the weekend.

6.5 miles
1 hour 13.20
Average HR 139
Peak HR 159
Pace 11.26

I woke at 6.30am this morning to sunshine and no wind. That is a vast difference to the weather we have had lately, gales and heavy rain each day and more rain forcast for this afternoon. I decided to make the most of the bright morning and go running whilst the sun shone.
I ran 4 miles in my Adrenalines then 2.5 miles in the Nike Frees. I am getting used to them more although something was making my back hurt today - maybe leaning differently? The calf behaved well and although I had the urge to go further I wore my sensible head again and stopped whilst everything felt good.

6.5 miles
10.72 pace
Average HR 148
Peak HR 165
1 hour 10.14 minutes

I met up with Yummy for this morning's run and we decided to go along to the seafront, taking in the only hill nearby, going for about 5 or 6 miles and hoping the rain would hold off until we got home again.
The run was an easy pace, well you have to be able to talk, and the miles went by quickly and we decided 7 would be a nice number to finish on, neither of us having done that far for about a month due to our injuries.
My calf behaved nicely and it didn't rain until I was on my way home again so once again, a good time was had.

7 miles
1 hour 23.31 minutes
11.90 pace
Average HR 145
Peak HR 174

I've had my second run in the Nike Free shoes and they are feeling ok, if a little strange. For walking and general wearing they are extreemely comfortable but for running they are a little odd as the arch seems quite high for my foot. But I am sure I will get used to them and I look forward to the feeling I get running in them, so easy and effortless so far.
It rained heavily during the showers today so I nipped out between and managed to stay dry.
Warm enough to wear shorts but chilly enough to need gloves. Weird.

2 miles
10 3/4 min pace
Average HR 135 (much better)
Peak HR 153
21.43 minutes

After resting Monday, cycling and walking Tuesday and walking yesterday I finally got back out for a run today. I went to the seafront in Southend to get away from all the asthma inducing things here and it made a nice change to run looking at the boats and the water, even if the wind was nearly knocking me over the sea wall. I found that my legs have not recovered yet from Sunday's race and there's pulling and aching going on around my ankles and lower calves so I had a short run and when I got home I went for a walk instead.
Its a sunny day with a strong wind but quite fun to be out in it. I didn't get to run in the Nike Frees today because of the aching, I thought it better to let things return to normal first.
Sensible - for a change!

3.7 miles
40.24 minutes
10 3/4 min miles pace
Average HR 146
Peak HR 167

I did a nice 5 mile woodland race today.The day started off quite chilly but I soon warmed up once I started running. It was hard going, I've never done a 5 miler before and I find the shorter distances definitely hurt more, especially when its all up and down and jumping over roots and things. I finished in under one hour and I am pleased with that as its the first speedier stuff I have done since the calf went wrong. It was a lovely place to run, full of birdlife , bluebells and ferns. I will definitely do this one again. I gave it my all and in the last 500 metres was begining to wonder if I would make it to the finish without slowing but Yumyum put on a sprint finish and I had to try to fight back at her, unfortunately the legs just wouldn't go any faster and she beat me by 2 seconds. I did get a new max HR out of it - 195, higher than I thought it could go.
Back to the longer, slower stuff tomorrow.

5 miles
Average pace 10 3/4 min m
Average HR 156
Peak HR 195
54.05 minutes

It is so lovely to be running again in the sun and warmth. I've got a bit of a tan already and just feel so much better about everything when the sun shines.

Yesterday was the usual 5 miler again, breathing still laboured but glorious sunshine so that made me feel good to be out. It is hot and there is a multitude of long-legged flies trying to get into my mouth and eyes as I run. I haven't got quick enough to avoid them yet, maybe I'll end up like the car, splattered with insects. Once again the calf was ok, though a little tight at times. It varies depending of how I alter my running style. If I lean forward a bit the calf feels better, back and it tightens up. I am enjoying doing this Chi type running, it seems to take some of the effort out of it, which can only be good.

I went to the running shop and bought a pair of NikeFree shoes yesterday. I had my first short (1 mile) run in them this morning. I went home and changed into them after 5 miles in my ordingary shoes then did a little run in the Nikes. It felt great. So nice to feel my feet moving around naturally and just like I'd forgotton to change out of my slippers! It says on the instructions that come with them to start using them gradually as our muscles are not used to being worked that way but I was pleased with how it went yesterday and didn't get any aches afterwards.
I have a 5 mile race tomorrow (Sunday) then I will have another run in them on Monday for recovery.

6 miles
1 hour 7.21 minutes
Average pace 11.20
Average HR154
Peak HR180



Wednesday I ran my usual 5 mile route on the road. Nothing unusual to report other than the couple of extra times I had to use my asthma inhaler because of all the pollen/spraying. Heart Rate is higher than it should be and percieved effort is higher because of breathing being such hard work. But it was good to be running and the calf didn't play up so I was relieved about that.

5 miles
Average pace 11.28
56.29 minutes
Average HR154
Peak HR170

Yesterday I had a nice run in the morning with Yums. It had rained and damped all the pollen down and it was a pleasure to go out and be able to breath properly for the first time this week. We did a run on a track across some fields then along the sea wall and kept to chatting pace so it was a slow easy run.
In the afternoon I went out again for a shorter to get a couple more miles in. It seemed a good way of doing it without making the calf work too hard in one go.
The new way of running was more difficult on the second run as my muscles were getting tired and my calves are aching now but the pain I was getting in my left one before didn't materialise at all today.

Ist run 4.25 miles
Average pace 12 3/4 min miles

2nd run 2.75 miles
Average pace 11.34 min miles
Average HR 136
Pead HR 161
Time 31.21 minutes

Total 7 miles

My run went well today. I did 8 miles run/walk and there was quite a bit of walking as the pollen is so dense here its a job to breath once I start running. It seems almost every field is growing rape and every bush in the hedgerows is flowering too. It looks wonderful but is not runner friendly at all.
I did about 800mtrs in the middle of the run barefoot which was really nice and the rest of the run in my old Brooks shoes (not so cushioned) and ran on the forefoot instead of the heel. The change of style is definitely making a difference as the calf didn't begin to tighten up till the end of the run when I was tired and slipping back to heel striking. I will look into buying a pair of flatter shoes soon as I hope that may help more.
I know its early days yet but I am feeling a lot more optimistic about things now.

8 miles run/walk
1 hour 35 mins approx
pace approx 11 3/4 min miles
average HR 139
peak HR 173

I've been reading about ChiRunning, POSE running and running with no shoes on. It has inspired me to find out more about these methods as people who use them say that its the best way to run without getting injuries. That sounds good to me as I don't seem to be able to run consistantly for long without something hurting and stopping all the training. I've been running for 8 years now and during that time I seem to have suffered so many leg and back injuries that something needs to change otherwise I will never do the things that I want to.
So I went barefoot running. Only for about 400mts but it was really enjoyable and the feeling of the grass on my feet was great. Its a completely different way of running and I found people are correct when they say our natural way to run is to land on the midfoot instead of the heel. It just happens and feels good.So I will keep it up now and then and try to run more on the midfoot instead of the heel the rest of the time, though after doing this for the last couple of runs, I find it will take a lot of practice. The people that are doing this all the time also reckon that you can run in lighter and less cushioned shoes this way as the foot doesn't need all the stability and cusioning as its not heel striking. Anyway, time will tell. It can't hurt to give it a try and lately, things can't get much worse!
I had a nice walk/run in the sunshine, the only downside is the pollen which is making breathing very difficult but that's part of springtime here.

7 miles walk/run
approx 1 1/2 hours