When training doesn’t go to plan …
I’m training for the XNRG Chiltern Challenge, a 50k race in July. This was how I fared last year …
I was slow, so very very slow. There was pain, there was sobbing, but I finished. I laugh every time I see this photo. You can read how it went in detail here. I’m doing this race again because I have a point to prove to myself!
But over the Easter weekend, about a month ago, I tweaked my back … again. This time is was soft tissue damage in my lower back – my weak spot (2 x slipped discs; ongoing facet joint issues). It meant doing very little for a couple of weeks apart from stretching, light core work, and walking.
This was NOT part of my training plan, and it means I’m now a good few weeks behind where I wanted to be.
When training doesn’t go to plan…the response
Yes, not being able to run sucks, it sucks big time!
In resuming training, I had a few options:
A. Panic – ‘do those miles, do those miles…’
B. Get miserable – ‘How could this happen to me?’
C. Adjust plans – ‘How very sensible…’
Option A – this would be a stupid response. To jump straight back into running as soon as there was little pain risked doing my back in again, and another injury could lead to months out, not just a couple of weeks.
Option B – I have to admit, there was a little of being a miserable git. There was some swearing, there was some feeling sorry for myself. But I’m a bit of a problem solver by nature. I’ve written on having back issues before, I’m lucky – this is not a chronic issue and there is stuff I can do to help prevent it happening again.
Option C – adjust plans – this is the option I went for. While the miles I’m running are still low with only a few more months training to go, there’s a lot of other stuff I can do.
The Plan
I’ve adjusted my plan accordingly. Now some of this stuff I was already thinking of doing, but other components have been added as I’ve assessed my strengths and weaknesses.
As you can see from the spreadsheet below, my mileage has been pretty piss poor. However, most of my runs have felt pretty good.
Recent additions to my training have included
- squats – my runs on the weekend were amusing as I had DOMS of the butt muscles from doing lots of squats on Friday!
- time on feet – yep, so for marshaling the London Marathon, I ran half the way there and then stood and walked about for another 8-10 hours. This is about making every day choices – rather than going to the shop 5 mins away, walking to one 25 mins away. I’ve also done a walk with a weighted back pack…more to come.
- hills – while I was already doing some hills, I’m trying to build them into most runs. Once a week I’m doing repeats of a rather nasty incline referred to on Strava as Hell Hill – run half way and then walk the rest.
I’m working on the basis that all this other stuff will make me stronger overall, and as a runner.
One of the simplest changes I’ve been making is to tweak my diet a little.
No, I’m not on a ‘diet’. The thought of being on a diet gives me serious carb cravings.
So instead, I’m paying a little more attention to portion sizes, and upping my fruit and veg to about 6 – 10 serves a day. I’ve lost about 3 kilos since the beginning of the year. Not much but better than continuing to carry that 3 kilos!
What I’ve noticed over the last couple of weeks though is I am getting a little smaller as I get more toned…may it continue.
April Highlights
Apart from my training not going to plan, I’ve had so much fun this month. So many highlights!!!
At the top of the list has to be meeting Gobi, Dion and Lucja at The Running Awards. I’ll be reviewing Dion’s book about Gobi shortly. Dion and Lucja are Aussie ultrarunners who currently live in Edinburgh. Lucja also does coaching etc and has a fab blog titled The Running Dutchie. Not only did I get to pat the lovely Gobi, I even got a huge slobbery kiss from this delightful girl!
And The Running Awards themselves were a lot of fun.
Of course this month, I was lucky enough to be marshaling at the London Marathon. Always an amazing day!
Last but not least is meeting up with folks who are pacing, and running, the Hackney Half in a few short weeks. I’m pacing the 2:20 group.
Here’s a shot with some of the runners and a couple of the other pacers from Sunday’s 10k.
That’s about it for me for the last month. Let’s hope for a lot more happy miles in May.
Happy running all!
So glad to hear you went for the sensible option! Long and slow is always the healthiest way for your body.
Cheers Sarah. I’ve had so many injuries in the past…. 🙂 Here’s hoping and happy running!
Excellent choice and mindset!
How do you decide red/yellow/green or no color on your spreadsheet log? (curious – I color my spreadsheet text red for certain things, like niggles)
Cheers MJ. The colour coding is based on how I felt on the day – green/good etc. The other suggestion someone made is to rate on perceived effort. So whatever works! Over the year it will be good for me to see if there’s a specific pattern to how runs feel – is it hormones, is it something else going on? Happy running and hoping for niggle free running for you!
Great sensible work – a good role model and thank you for sharing that.
On hills, our club runs a winter route that includes our favourite, “Feck Hill”. It’s not actually as bad as other hills in the area, but we do run it every other week through the winter, so …
Thanks so much Liz, and love ‘Feck Hill’ as a name for a hill! Yep, I’m learning to love those hills! Happy running