Delayed Onset Mental Stress:DOMS

It's been an interesting week since last Sunday's Meadows Half Marathon.  Physically I've been fine, but mentally I've had a bit of recovering to do. After the race  a corner of my brain was grumpy and disgruntled. I'd not enjoyed it and I'd been ages slower than the first time. A little voice kept whispering in my ear that Sunday was a big fat fail.  At the same time, there was another bit of me that was REALLY annoyed that I was even thinking the 'f' word when I had to focus on positive things and what I'd learnt. The inner dialogue chugged away.

Yes, I had a dose of  Doms - Delayed Onset Mental Stress.  It was like having a wee gremlin putting my positive thinking through a grinder and distracting me from important stuff.

As ever my lovely Twitter and FaceBook friends offered wise advice and helped me through. Running Lady Denise suggested I treat it as a training run - and she's exactly right. It was a training run; every run's a training run.  Colhun and Claire pointed out that running laps is mentally much more challenging and that I need to take the mental effort of lap running into account when I'm trying to make sense of my performance. And as Nick, Sharon and Alan from the Chi Runners reminded me (again!), running is not just about my legs; that's the easy bit. Running's as much about the head.

So just like an easy run can shake off the sore muscles, on Tuesday I did a run simply for pleasure to get a better running head on. I didn't think about pace or distance or even form. I went off along the beach and followed whatever path I fancied. It felt a bit like spring, so I took a new path into a bit of woodland behind the beach and just followed it round. What a delight. I found hosts of snowdrops and the earliest signs of daffodil shoots. Whose spirits don't lift at the hint of the spring flowers to come? And I found a steep path to the top of a small hill I didn't even know existed and ate my jelly babies looking at a wonderful view.

My legs were a bit heavy, but my heart and my head were light and I did 10 most enjoyable miles. I felt great; I was reconnected.

The usual middle distance run on the treadmill went fine and then it was time for my second 20 miler on Saturday. I like running Saturday mornings as the beach is a bit quieter, plus it was due to snow on Sunday.  This week, I'd practiced eating a pub meal the night before the run. I'm so glad I did.  The next morning, it took ages for my porridge to settle down, I felt stuffed. As Simon from Twitter said, in the morning of the run I don't need a big meal, I just need to top up. Eventually, I headed off into the wind and the rain with lots of positive mental attitude and looking forward to the challenge. This was excellent weather for developing my mental toughness and I welcomed it!

I have to say, though the weather was a tad inclement, I really enjoyed my run. Even though my skin was sticky with salt from the sea spray and the wind regularly stopped me in my tracks, and at times my thumbs went numb, it was great fun. The mud, very high tide and strong winds meant I did a bit more road running than usual, and for a chunk of the final 5 miles I was 'running' (in slow motion!) on the softest sand on the beach into headwinds; scrambling over rocks and dunes when the sea was as far in as it could go. But that's all great for the legs and it meant that as I ran back up to the house on a nice flat pavement, I speeded up.

So I finish the week on a high, feeling strong and positive.  I totalled just over 41 miles this week (gulp!). The Yoga and Pilates are keeping the muscles feeling good and I'm reaping the benefits of a regular sports massage. The end is in sight now but I still have some fuelling and kit issues.  I really need to get a better belt, one that will take all my bits. I'm not liking the ipod on the arm, it's too heavy. And I need to get a new strap for my Garmin as the old one's been rubbing. I have new Brooks shoes ready to break in for the big day - a day which is starting to feel very close....

Whatever you're up to, have a great week.

Take care

Suex

Meadows Half Marathon: Race Report

Well, I had my first race in 18 months today - the Meadows Half Marathon in Edinburgh.  I picked this race partly because it's perfect timing for the Lochaber Marathon but also because it's not your usual run of the mill big business marathon. The Meadows Marathon, half and fun runs is organised entirely by Volunteers from Edinburgh Universities and you can tell! (in the best possible way of course!).

My goal wasn't about muscles and cardio, it was learning about running for an event - and I'm so glad I did it, I really needed the experience. I had one of those runs that can only be described as a learning experience, despite all the great work done by the Meadows folk, I did not run my best.

I headed off with great excitement and a bit of trepidation, my tummy full of porridge and peanut butter. I had my ipod, my jelly babies, my sports drink and the usual tummy-settlers to keep things on an even keel.  I tweeted all the way in and it was great to feel the wonderful Twitter community around me.

I arrived in good time, dropped off by the sainted Ali, but I spent ages finding the registration building. There were no signs I could see, the stewards (from a security company) weren't very helpful but another runner took pity on me and took me into the building (I saw him later powering round, I hope he had a cracker of a race). It probably reflected that most of the runners knew the Union buildings so didn't need signage.

Once I got to the right place, things went like clockwork - the best organisation I've seen, it was great. Registration was incredibly efficient and swift. I really liked the way they kept things simple and cut down on waste and costs; it was a clean, lean system and it worked really well and focussed on raising money for charity not paying for admin and advertising.  By using the student facilities in Bristo Square, there were ample toilets and great facilities - best ever. I DID NOT HAVE TO QUEUE FOR THE TOILET ONCE! The toilets were real toilets, not porta loos. They were clean with all the bits and pieces a civilised toilet needs and they did not smell. With a cafe and shops round to cater for your every need, this was spot on.  What a great start to the race, especially if you're nervous. 10/10.

The warm up was great fun and really got us ready to run, but we were at the start line for a while. I stood in the wrong bit - I was surrounded by young muscled men and older lycra-d ones (MAMILs, if you take a modern definition of middle age staring at 60!).  Lots of macho stuff about times and how many marathons they were doing, oh and they just wanted to get round, probably in an hour or so (!).   Note to self - stay at the back next time! The race looked quite male dominated, and I don't recall seeing many women of a certain age running, but that's probably to be expected given it's university connections.

After the rousing countdown we were off -  7 laps of the Meadows for those of us on the half, 14 for the full marathon.  I have to be honest I hadn't really thought my strategy through properly and that was stupid. I thought I'd go for 2 hours or so to match my time two years ago. I wanted to start slow and finish faster. So I set my starting pace at 10.  I stayed steady as the young men streaked past me, patting myself on the back for not speeding up and that was fine for 5 miles. But then I started feeling out of sorts. I was too hot, but because I had my ipod in my jacket pocket, I couldn't take it off.  My sports drink was really sticky and seemed to be leaking onto my jacket and my sticky fingers irritated me. The skin under my big toe began to feel sore and I kept forgetting how many laps I'd done. The cobbles - only a very short bit in and out of George Square - got to me, making me worry about my ankle, worry about falling and making my toe sore (on the bright side it was dry!).

At about half way round, the fast marathon runners were lapping me and I remembered how much I hate running with men (sorry guys!).  They just treat us slower runners as if we're invisible and not as important as them and I got cross with one or two who clipped me. The older ones were the worst. Is it really okay to be rude when you're running? I'm sure they wouldn't behave like this in other contexts.

And I missed the sea, I missed the views. I missed the freedom to run where I wanted. I had to stamp on that line of thought pronto - it was a really bad thing to think when you're running an event involving laps round a massive field!

At about 10 miles, I realised I'd made a serious tactical error with the jelly babies. For some reason that can only be described as insanity, I put them in the little pocket at the back of my leggings (you know the one). They basically melted or dissolved or something equally unsavoury and made a horrendous sticky mess. Yuk! I was mainly annoyed by my stupidity on that one. I know not to do that. More stickyness.

The only thing that kept me going was the lovely, smiley and supportive stewards and the crowds who were just wonderful. Those young men and women were fantastic. Every lap I looked forward to seeing that familiar smiley faces and getting a wave, it made the lap system bearable. The way they smiled and cheered as I went past, I kept thinking I must have Jennifer Ennis or Mo Farah behind me! It made the race for me, those lovely young bright faces giving up their Sundays to make this work and cheer us on. I hope they know how much we appreciated them, I tried to say thank you where I could.

The Scouts (or cubs maybe - at my age I can't tell the difference!) did a wonderful job of handing out the water - the best hander-overers I've come across. When I saw those faces eagerly proffering water, I had to take a cup every time I went past and they collected all the waste ones after. Big green ticks all round for a job very well done guys.

Most awesome were the women walking for Water Aid, they were carrying some ridiculous amount of weight round with them. Total Sheros every one of them. Respect ladies, respect.

As my big toe got more tender, I noticed that I was compensating and my form was going belly up, so I slowed down; what did it matter if I wasn't going to make under 2 hours?  When I saw the finish line however, I just went for it and ended the race with a sprint - there was more in those legs.  2 hours and 12 minutes. 13 minutes slower than my only other half marathon.

I was disappointed, I know so much more now about running now and I was fully fuelled so I'd secretly hoped for a sub 2 hour time. But for whatever reason, I was just not in the zone today and I couldn't get back to my former glory. There was no way I could have run a marathon feeling like that either, I was slow and knackered and not in good spirits and things didn't work. Yet last week, I ran 20 miles quite happily with a sprained ankle - a minor sprain to be true, but more than a blister. What is that about? But maybe I'm being unfair on myself, this was the fastest 13.1m I've run in my marathon training so maybe that's not so bad.

A massive thank you to the Meadows Marathon folk for making it such a great event, well organised, friendly and a real testament to young folk. It was a pretty good goodie bag - the highlight being the Tunnock's caramel wafer, the banana and the MM key ring. There's also a emergency blanket and a Nuffield carry bag). There's a medal but I really wish that was optional, I think medals are a waste.  I could have had a massage too, but I left that for the serious marathon folk.  To make up a few miles, I ran back to the gym, re fuelled and had a sauna and a shower before heading home with a bagel and a cuppa.

So, lots learnt. I need to do some serious reflection about my kit, especially my belt and where I keep my iPod.  And I need to re think my fuelling strategy too. I started too full and everything got too sticky! The main thing I need to work out is my race strategy. Lochaber is 13.1 out and 13.1 back along the loch, so how am I going to manage that? My strategy today was not well thought through and not sensible.

Otherwise, I've done less running this week whilst I waited for my ankle to settle down. Luckily those beach runs have strengthened my feet so there was little damage other than bruising and an overworked ankle. RICE and arnica did the trick and my physio gave me the all clear on Wednesday; I was back running Thursday dark o'clock.

A total of 25 ish miles done, my ankle works and I survived those cobbles. I ran my fastest 13.1 miles of my marathon training and I have some excellent feedback on what not to do when I finally get to marathon day. Job done I reckon and you have to stay positive or you'd give up and I can't do that.

Next week back to the physical side of things; and the beach - Hooray! I hope to got for another 20 miler and save the intervals and hills for when I cut the mileage down

I hope whatever you've been up to this week, you've had a good one and are on target!

Take care

Suex

20 Miles. 1 milestone.

For every one of us, no matter where we are on our running journey - or any other path we travel in life - there are milestones, there are setbacks and there are lots of lessons to be learnt.

Yesterday I hit a big milestone, may have created a setback and learnt lots of lessons.

I ran 20 miles - my first ever run that long and that far.  I have to make myself stop and appreciate the significance of what I did and take it in. Psychologically, it's a massive boost: I know now I have a marathon in me. On the downside, running that 20 miles may have been a really stupid thing to do and might have cost me Lochaber.

I was fixed on the 20 miles after my run last week. I decided to go early Saturday morning before meeting a dear friend for lunch so I could fit everything in.  I made sure I fuelled up the night before and got up early to eat my porridge. Running on low fuel the other Saturday was a deeply unpleasant experience, I felt un prepared and un focussed and that knocked my confidence. That was one lesson I'd learnt.

But I've lots more to learn and it started before I had even left the house. I may have got my tummy sorted, but I hadn't got all my gear arranged, so I had a  dithery time changing socks and finding my insoles and being generally indecisive. I'm not at my best in the morning and that makes it even more important that I prepare in good time.

As I left the house a few snowflakes fell but it was bright and sunny and I set off at a nice slow pace and settled into the run.  Two minutes after making the beach I slipped and went over on my ankle. I heard a tearing sound. I froze. I cried out in disbelief. Less than a mile into my first 20, fresh and fuelled; and I'd broken my foot (yes I have a tendency to catastrophic thinking!).  But there was no pain when I did it or when I put my foot down so I tentatively started off running. It felt fine. I realised though that mentally I'd not been concentrating, I'd been distracted by an upset I'd had the day before.  It isn't just my kit that I need to get prepared in advance of a long run. Lesson number 2!

It was cold out, but there was very little wind and the sun shone. At that time on a Saturday, the beach is almost empty - just how I like it. Gradually I got into the zone. As I've started doing more and longer runs (especially on the treadmill), I've noticed my brain switches into 'long run mode' and I focus on staying relaxed and letting my body and mind settle in for the duration. It's a wonderful sense of calm and it makes all the difference to the long runs.

I headed up beyond YellowCraigs as usual and then cut back through Dirleton to Gullane via Archerfield. I went along the beach path until it got too muddy and then I headed down towards Aberlady and back more or less the same route.

It was my first go using Lucozade Sport which is the drink available at the Lochaber Marathon and I took the usual jelly babies and a couple of SIS Gels (with caffeine!).  I started fuelling at 30 minutes to keep me mentally and physically on track. I have to say that the Lucozade is horrendously sweet and sticky and generally yuk, but it really did the trick in keeping me feeling fuelled. I took the SIS gels at about 9 and 15 miles (not as horrid as some of the gels I've tried) and jelly babies (yum!) when I needed a little something special and that worked great. I didn't feel starving or weak at any point at all and that made me feel confident and strong. I finished with my muscles on fine form, despite the dodgy ankle and amazingly, I have no muscle aches today.

My foot was fine until about 14 miles when it started to ache a bit but it wasn't painful, so I just slowed down and went carefully. But I made the mistake of coming back along the beach right at the end of the run and a couple of times my (now rather tired) ankle went over and that did hurt.

I got home in one piece, stretched, drank my chocolate power drink, showered, iced and headed out for a most enjoyable (and guilt free) lunch with my chum.  My foot's a bit stiff today and I've a big bruise so I've been doing serious resting and ricing. I've been googling sprained ankles and I might be off my feet for a week or two. But I won't start worrying til I've seen the physio next week.

So, I've hit a milestone but I've paid a price. But I'm ok. It was a simple accident and these things happen. Despite the setback, I now have confidence that I can run a marathon.  Apart from my foot, I don't ache and it's not the end of the world if I have to take a wee running rest after ramping up the distance over the last few weeks.  If I am fit for April, I may have to strap up and walk/run. At worst, I may have to run later in the year. This is just a set back not a derailment. For the moment, I can only wait to know when and how I run, but I know I will and that feels good.

Running  stats this week: a total of 37.5 miles over 3 runs and got my tempo and mid distance speeds up nicely.  1 Pilates and 1 Yoga session and a great pre-long-run massage from Liselle. After yesterday I'm wondering if a pre run massage has at least as much value as a post run massage, my muscles felt great and I had hardly any niggles over the whole run.  So I'm ready to rock - as soon as this pesky ankle is sorted.

Hope you're all having great runs/walks/reads/cycles.

Take care

Suex

Just Run

I had such a wonderful long run this week. For the first time I got a glimmer of why folks want to run for a long time; I was a bit sad when I had to stop playing out and come in for my tea!

It hadn't started very well. I'd been struggling to fit my long run in this week with work and family stuff and making sure that my legs get at least a day's rest in between the runs. I was later starting than planned so would have to run on the road in the dark for the last bit.  I managed to get out of the door rather grumpy and discombobulated. (Aided by a massive push from Ali who could see I needed to go).

The tide times were a bit iffy, but there was a slot which gave me my 3 hours more or less; the weather was set fair and the wind only 12mph, positively balmy after recent gusty gusts. On the plus side, running later, I had plenty of time to fuel up (lack of fuel made last Saturday's run a not very nice experience) but

Despite all the niggly bits, it was a gloriously sunny afternoon, one of those East Coast days when the colours are sharp and bright. I love that combination of red soil, green fields, blue sky and golden sand. Enough wind to make sure the white horses pranced and to cool the brow: An afternoon for being outside and enjoying the beauty of where I live.

The tide was on its way in so I headed up the longest beach to Yellowcraigs and a couple of miles along the top, as far as the coastal path goes before you have to descend to what is now a rocky beach. I just took it slowly and focussed on my breathing and getting into a nice relaxed frame of mind. Running is so much easier when the weather is good!

I trotted up the beach nice and slow, steady pace, keeping fuelled. After 2 hours I was hungry and I more or less ate my own body weight in jelly babies (they did taste good). Then I trotted the other way up to the car park overlooking the town. Dusk was beginning to fall, but I'd set my heart on going over 15 miles so I went round various parks and up and down grassy bits ticking off the low impact miles. As darkness fell, the most beautiful sliver of moon appeared graced by the early stars. It was magical, I love that time of day. I realised the golf course would be empty by now (well it was almost dark!) so I slipped through the gate and ran alongside the ghostly greens, savouring being the only one out there. I felt good, so I decided to go for 17 miles so I can try 20 next weekend.

I did the last few miles on tarmac. I've been avoiding road running to reduce impact, but Pam from Abbeyhill Footcare said I could start building some in now I have more cushioning.  I more or less ran in ever decreasing circles for that last couple of miles. As I got to the end, I could feel my form was beginning to go especially round my lower back, so I know where to focus next run. I was also ravenously hungry.

I got home 3hours and 13 minutes later in the dark, having done my 17 miles. My lower back was a bit stiff and under my big toe a bit tender, but my knees, hamstrings, ankles and calves were all fine. Now that my different imbalances are accommodated, the pain comes from pushing the distance and it feels good.

I drank my chocolate protein milk, had some humous on toast, stretched and then had a lovely hot bath with my Christmas pressie of  Clarins bath stuff in it. After, I gave my legs a good pummel with Napier's massage oil - quite remarkable stuff.  I don't care what the science says, I am not an ice bath sort of person. When I finish my runs I'm usually chilled to the bone and need to get warmth back to my core.  By the time I'd had my dinner I was ready to sleep!

I so enjoyed that run. Something clicked about what makes running long appealing. I loved getting into that steady, regular trot, just running - one foot in front of the other over and over again.  It also helped to run with music for a change instead of Radio 4 podcasts (sorry Jenni Murray!).

I'm beginning to feel ready for the challenge of my first 20 miles next week and I have my tactics decided. That marathon is beginning to feel like a possibility. Toes crossed!

Running stats: overall mileage stayed at 33 and a bit miles this week. I did my usual 6 miles fairly quickly, a shorter middle run and then my 17 miles. My pace has much improved. I managed only one Yoga session (but it was Stacey who's really good), but I did lots of Pilates and leg-pummelling at home. I swear my thumbs are getting at least as much exercise as my legs!

Hope you've all had a good week running!

Take care

Suex

sole survivor

Yes! Yes! Yes! They work! My new insoles work!

I'm now in week two of running with my new insoles and I can't believe the change.

As is my way, I started off with some caution; trepidatious about what was going to happen.  My shoes felt full of feet and I could feel that my balance had shifted even as I walked towards the treadmill, carrying the original insoles with me in case it all ended in tears.

The first few steps felt very strange indeed. Some bits felt light and floaty, others protested about having to work harder than usual. Things twanged, shuggled and moved about, but before too long, it felt great. Suddenly I was focussed on running, not worrying about what bit of me I was at risk of damaging. I was just running normally and it felt good. Nothing hurt in a worrying sort of way and I could feel my body adapting bit by bit.  I gradually speeded up and increased the mileage and used them in other shoes and even used them on my longest run ever and ..... it was fine.

When I finished my run, I felt better than I've done for ages and what was even better, the next day nothing hurt.Well that's not quite true, my knee was still a bit sore, but it responded well to some applied thumb pressure. The other thing that hurt was my muscles! For the first time in ages, I had some muscle tiredness after my tempo run because I ran a little bit faster for a little bit longer. I'm actively looking forward to getting DOMS! Bloody luxury!

All the insoles do is fill the space between where my heel is and where it should be, plus they're extra cushioned to reduce the impact all that running has on my big toe joint.  It's amazing what a difference that couple of millimetre heel lift makes, it brings my body back into balance so it can work properly. I guess pounding the streets when you're out of kilter is bound to strain things as your muscles, tendons etc all struggle to keep everything together.

So my goals these last 2 weeks were to get used to the insoles, keep my right knee under control and get that long run up.  Week 1 I kept things steady, so my mileage only went up by 1/2 mile to 30.5 miles but I did my first 15 miles in one go (just under 3 hours - slow but I know I can speed up). I had no knee problems at all.  Week 2, I added a bit of speed and a bit of distance - up to 33 and a bit miles. I did another 15 miler (very slow, hard work and not fun as I did it at 9 am without fuelling properly - a mistake I won;t do again). At the end of these 2 weeks, things hurt a bit more and my knee is a bit niggly but not sore going up and down stairs. I'm seeing Pam to check on my progress with the insoles so I'll see what she says.

So, I'm still running and still sticking to that schedule. I can't quite imagine I can run 26.2 miles, but I'm so happy to be running with both feet firmly on the ground.  That tiny adjustment has made a tremendous difference already; if I can curb my exuberance then I really hope I can keep on track.
  Next week I'm planning to up the long run, but keep the weekly mileage more or less the same and slow the speed right down, take the pressure off a bit.

I hope you're running or pedalling strong and enjoying the bit of extra daylight we're getting. Not long before I'll be joining the #4.44 club again I hope!

Take care

Suex

Run, review, learn, improve

Right, I don't know where the time has gone, but that's week four of my training for the Lochaber Marathon complete. I've hit the 30 miles training milestone this week (first time for me in my entire life!) and I'm really pleased to report that not only is my mileage is increasing without anything breaking; my confidence is on the up too.

I feel like I've reached the end of phase 1 and as I enter the next stage of my prep, the time feels right to reflect on how things have gone so far and take stock.

OOOPS!!!  

I nearly blew it by doing my usual 'test to destruction' thing. Too many spinning and body pump classes whilst extending my runs was just too much for my right knee and it got quite sore (my right leg takes more of the strain and so tends to hurt first). So I really need to control my tendency to get over-exuberant when things are going well and I feel good. The deal is I can spin all I want when the marathon's over, for now I have to respect the work I'm asking of my knees and be more disciplined.

I usually run most of my runs on an empty stomach and that's been fine up until now, but it just doesn't work for marathon training. When I do a hard run on an empty stomach I have more niggles and sore bits as I got tired quicker than if I was well fuelled. Nick from Soul in Motion who's my Chi Running guru helped me see the value of getting your running form right, so form is my priority. So, no more running on empty for the moment. This is about running a marathon not losing weight.

HOORAY!!!! I'm  responding really well the reduction in impact. Neutral shoes, lots of cushioning in the shoes and socks and only running on the beach, trail or treadmill is making an incredible difference to my ability to build up the miles injury free.  I didn't run on the ice as that can increase impact and instead took myself inside so I could keep running and keep safe. My feet have stopped hurting almost completely now and the other niggles are manageable. I know I'll have to run on the road eventually but the more I can avoid it the better, I don't want to risk an injury at this critical stage.

I was also really pleased with how I handled my sore knee. Because of previous injuries, I think I'd developed an injury 'mindset', a sort of post injury stress syndrome.  I lost my ability to be objective about pain, and every niggle that lasted more than 1 run was a bad sign and I panicked.  This time, I panicked and then read up on knee problems in Runners World. I worked out I didn't have runners knee, my knee was fine when I was actually running, so I could still run but I had to reduce wear and tear on my knees. No more spin, instead, lots of foam and tennis ball rolling, more time in the pool, up the glucosamine and knee exercises to prevent future problems. It's working and my knee is improving all the time and I'm running strong.

And despite the wonders of outside running, especially in North Berwick, I'm learning to love the  treadmill.  One of the benefits of treadmill running other than it being low impact and easy to access any time, is that it's so boring that it's easy to focus on how your body responds to changes in form or speed. If something hurts its very easy to change your form and play about with what works, without worrying about rocks and stray dogs or slippy seaweed (or being stuck miles from anywhere with a bad hobble).  So by learning to love the treadmill, I've been able to work my way through niggles and keep running. I'm not going to be quite so scornful about treadmills in future - as Borgen says - sometimes you have to do things you don't want to do.

 AND NEXT??? As my mileage increases to new levels for me,  I'm beginning to respect the work I still have to do to prepare for running for what will probably be about 6 hours.  Already I'm getting chafed in new places (you sweat more on a treadmill so you find this sort of thing out quite early on)  so I'm reviewing my clothing and digging out the glide.  I'm starting to reach the limits of my muscle stores and sometimes the long run seems daunting, so I'm starting to work out my mental and fuelling strategies. As the miles and the hours increase, I'm going to have to plan my runs more carefully and carve out protected running space.

The most exciting thing about the next phase is that I now have my insoles courtesy of Pam at Abbeyhill Footcare. They will provide the few extra millimetres I need to make my feet work like normal feet, plus she's added a bit of padding for my sorely abused big toe joint. I'm really excited to see how they affect my running. Preliminary trials are very favourable..... watch this space!

RUNNING STATS  I made it to 30 miles this week - a milestone for me. I ran a lot of it on the treadmill due to the snow, ice and tide times. It was a necessary compromise with some unexpected benefits. I'm doing 3 runs and a bit of cross training (no spinning!) each week. The 2 rest days are really paying off in terms of my ability to increase the long runs without injury. I do a short tempo about 6 miles,  a long run (which this week I split into 11 miles and 4 miles to fit it in) and a medium distance run between 8 and a 11 miles. Today I ran along the beach into winds the BBC has quoted as 25mph. Who needs hill work, serious resistance! Also I had to really work hard to slow down on the way back though as the gusts wheeched me along the beach at considerable speed. My splits were very very positive but I can't take any credit for that!

The regime plus lots of stretches and rolling to keep things working and a monthly sports massage to ease out the knots and alert me to any problems and I'm doing great. Today's run was great, all that is best about running out of doors. And I barely noticed the time or distance after those treadmill runs - I just kept running until I knew it was time to stop.

So bring on phase 2! This next phase is going to be about getting that long run up to 20 miles; getting the nutrition and hydration working for me, keeping me strong and just making sure that I stay safe and healthy. I'm not thinking about pace or times, just about getting ready to run 26.2 miles.

Thanks for the recommendations for running socks, I'm looking forward to trying them out!

Whatever you're up to have a great week!

Take care,

Suex

The Joy of Socks

My running hopes have been saved. So today I want to heap praise and gratitude on the Cinderella of the running world - the humble sock.

So often the sock is the subject of fun and mockery for being smelly, worn out or embarrassingly visible.  I too have heaped derision on the sock. Yet socks are indeed the foundation of good running for many of us.

I have history with socks; they remind me of my Dad whose socks were a regular topic in our house.  Every year, Santa left our Christmas pressies in one of Dad's (washed, Headingly Rugby Club) socks. As a little girl I had a kiddy-type speech impediment and pronounced socks as 'thocks' (said in a juicy fruity spray-y way).   I was very insistent about my pronunciation and my Dad never let me forget it and teased me mercilessly. Even today if you say 'thocks' to Mum she remembers the joke, she beams with happy memories and memories are a rare gift indeed for her.

Later on in life, the sock theme reappeared. My gone but never forgotten monster cat Kyle had a big thing about socks. In his younger years he used to steal socks from nearby washing lines and bring them home for me proud as Punch.  Kyle stopped his stealing when we moved to North Berwick (it's not that kind of place) - but he remained partial to Ali's socks if he could get his paws on them. Just a week before he shuffled off to the great litter tray in the sky, Kyle had placed one of Ali's socks in the middle of the kitchen for me - a token of his love.

Socks loomed large when I was cycling and again when I got into running, and as I really got into running, things began to change.

My first running socks were my cycling socks. Then as I ran a bit more, I started to worry about blisters, so I got 1000 mile socks (they are good!) and those brilliant twin skin Hilly socks.

My first summer of running, I had to think about what length of socks to wear - all that running on the beach meant sand got into my shoes when I wore short sockettes giving me awful  blisters which took ages to heal. So I got long socks to keep the sand out; I got over wearing knee length socks for the first time since second year at school.  My sock collection was beginning to get serious and my horizons widened further.

Next came the injury, and yes there were more sock-related consequences. After doing my calf in I got seriously into compression socks as the sock of choice, I really liked the way they made my legs feel all wrapped up safely.

That was followed by a too brief but very enjoyable sock free period when I got into barefoot running. I am by nature a non- sock wearer, I love to feel the earth under my feet, but dear reader, as Borgen's husband says: 'sometimes we have to do things we don't want to do' and the socks had to come back.

My deformed feet mean I have to work extra hard to run and they don't absorb impact properly, so I can't run barefoot (at least whilst training for my marathon).  To work round my limitations, I have to minimise the physical impact of running on my body. It's basically the same stuff you do to avoid shin splints - wear cushioned shoes; run on soft surfaces, take rest days.

All has been hunky dory with the new regime, but I had a few niggles now and then. I analysed my training diary for an answer.  When it was cold I had fewer niggles. Hmm, usually it goes the other way. It wasn't speed, it wasn't route, it wasn't shoes. Then I twigged. When it got cold I wore my lovely thick padded winter socks and of course they absorb more impact than thin or even compression socks. I tried it out and the difference was indeed remarkable. The best socks I've found so far are Falke, but I'd be very interested to get some ideas from other runners.

Whilst I love the freedom of the barefoot, I also love my big cuddly padded socks, and so do my toes. It's much less of a sacrifice as the ice and snow set in up here! Wearing padded socks is like wearing one of those lovely comfy duvet coats round my feet and they snuggle in comfortably for a long run. On a very long run I might get a bit of a twinge, but every time I go out, it comes  on later, hurts less and goes away faster.  The positive effect of padded socks is cumulative.

This week I've had some good sessions, just made the most of any opportunity to get some miles and fitness into the pot before it snows.  I've done 25 miles running - my long run a 12 miles on the beach. I found a way of mixing trail and beach to get a bit further.  I've also done  a couple of spinning classes, lots of stretch and a body pump to get those muscles firing.  Also started trying out gels and thinking about fuelling and recovery.

Some niggles in my right knee, but Pam at Physio Plus has given me exercises and stretches. I had a soothing bath and used Napier's massage relaxing oil after my long run today and that's worked wonders, so no new bathroom until after the marathon!

Wherever you are, have a good week. The snow is making an appearance here, so I'm off to find my yak tracks!

Take care

Suex