Getting back into the swing of things

This week I was due back to see Cathy my physio on Wednesday, she had given me some exercises and stretches to do in the week between appointments, which I had been working on every day, twice a day. I also got itchy feet resting my hip from running so took the opportunity to get into the gym and work on my core and a bit of cross training.

On Sunday morning my sister Helen and I had arranged a swim at our gym. This is only a small pool, so suited me really well. I haven't been in a pool for years and was never a confident swimmer after a couple of near misses as a child so have been apprehensive about trying it out again. I didn't mention this to Helen, she would have told me to get on with it, so that’s what I did, I just got in and started swimming. Now, when I say swimming, I actually mean swimming like my mom, head out of the water and not getting my hair wet! So technically it wasn't really swimming, just moving slowly up and down in the water! One of my running buddies Jo called on Wednesday and asked if I fancied a swim, so off I went, crapping myself as this is a swim in the big pool!! I thought I might get a little bit of sympathy at least out of Jo, but when I freaked out after realising how deep the water was once I had swum into the deep end, I was simply told not to panic, it will be shallow when I swim back. Yeah, thanks! Another 40 minutes of Mom swimming, better than nothing though right??

Monday evening saw my second spin class in a week, I love this class, it's really easy to ease off during these classes without others noticing, but then what would be the point?? The class is only 45 minutes long, so is a good opportunity to really sweat it out and get my heart rate up. The class was brilliant fun, although there was a really grumpy women in there that barked at the instructor before the class had started.....RUDE!!
I also thought it would be a good idea to break out the Davina DVD again, it was not! Even though it was good fun and damn hard work, I couldn't walk properly the next day, and getting on and off the loo was, well let’s say interesting!!

My appointment with Cathy went well, well sort of. The pain in my hip had gone, so she didn't see the need to strap me up again, which was fine. She was also pleased at the progress that I had made this week as I had doubled the time that I could hold a bridge for without my hamstrings kicking in, although she was pleased she made it clear that I still needed to improve. I still had my target of 3x30 seconds to work on. She spent some time explaining how my glutes work and how my speed would improve by running through my glutes which was really interesting and gives me something to work on. Cathy also showed me some core training exercises and gave me some useful tips such as changing my car seat around so I don't slouch, but the most important thing I was waiting for was that I could run again. Now, she has told me to be sensible, not a word I am familiar with but I will do as I am told! Promise!

So, Thursday saw my return to Regency Runners, I had only had a week and a half out but it felt like ages, and was good to be back!! I decided to go with the 10k group as I only wanted to run 3 miles, and just see how the hip would hold out; the regular runners were doing 4.8 miles so I didn't think this would be a wise decision, so 3 miles it was. The good thing about this was that even though I was running with the group, I would be carrying on when they started their Indian file, so I could run 2 of the miles on my on, and give my legs a bit of a stretch out....for a slowie! I was so pleased with the run, no hip pain for the whole 3 miles, and an average speed of 11.20, which for me is good. It was also a little hilly for the first 2 miles, which anyone that I run with will tell you that I hate!! I got home that night very smug, then managed 20,20,24 with my bridges, so all in all a good day.

Saturday I managed to get those 3x30 seconds bridges in the bag, even with cheeky leg extentions for the last few seconds, excellent! So I thought I would then try out a plank. The last time I tried one of these I collapsed in a heap after only 3 seconds, which was only 2 weeks ago, so I was not expecting very much. I got 20 seconds, I was chuffed with that. Next week I'll be doing 30 seconds, and pushing for 40, I promise you that!

Sunday is usually long run day, but this week Regency Runners were doing the Jepherson Medley intervals. I had never done this session but thought it would do me good so I arranged to go down with Jo, we ran down and around the park which was 2 miles. The intervals were hard work, but good fun. Even though they were really hard, the hills were my favourite. This was where I could really feel the benefit of the work that I had been doing on my glutes, and was able to really push up the hills just by squeezing my bum, rather than my arms and shoulders going ten to the dozen and not getting anywhere!! Which is what usually happens!! In total I ran 4.6 miles this morning, so building it up slowly as instructed!

So even though this week has really seen my mileage drop down I can see a big improvement in my form, in fact both Rachel and Lina (Regency Runners Leaders) commented that I had got faster and my form had improved, which was a big mental boost. I am still being sensible so this week I thought I would try a 5 mile on Tuesday and then go from there, I'm keeping in the spin classes, swimming and of course the core work so I am hoping for further improvement this week.

Wake up call!

The hardest thing you can be told as a runner is to rest, right? Well this week that is what has happened to me, 9 hours ago to be precise, and I already have itchy feet. Today I visited a physiotherapist (Cathy Rogers at Platform Physio, www.platformphysio.co.uk) to get to the bottom of this hip pain that has gradually got worse and worse over the last few weeks after a fall. I have never had to deal with injury before, so this is all new to me. The good news is that it isn't serious....phew! The fall caused a bruised bursa in my left hip, so as I type I have pretty tape strapping my hip to help make me all better. It's made a difference already, so I'm guessing with the 7-10 day rest period and then SLOWLY build up to running again with support from Cathy, I will fix myself. Cathy is going to see me again to strap my hip up ready for running, and to give me massages as I build up to the marathon.

This support is going to be invaluable over the next few months. Already Cathy has been able to tell me how important core strength is going to be when running long distances, explaining to me so now I understand why my body fails me when I hit those long 12-13 mile runs, why my lower back is agony as I cant keep upright and my shoulders back when I start to get tired. It made it clear just how poor my core strength is by a simple exercise that a runner should be able to hold 3 times for 30 seconds, I could only manage 10 seconds, I have a lot of work to do! I never realised how important it was, now it all makes sense. It's no wonder I keep having these falls, I surprised I can bloody well hold myself up straight.What a wake up call!

So, now I have a week or so free from running, I have more time to get into the gym and work on that core strength. I bought an exercise ball a few months ago to use as my office chair when at home, that lasted two days cos I fell off.....wonder why, so I have got that out again and have stretches and some exercises to do twice a day from Cathy. And of course I'm hoping to get back into spin class again, my absolute favourite, gym has been so busy since the New Year that I have struggled to enjoy it so I'm hoping this next week will change that. I'm also going to teach myself to swim again, it has been years since I was last in a pool and I'm not confident in water at all so it's a bit daunting, but I think it will be good to do a bit of swimming on my rest days.

Its a shame that this has happened after a positive couple of weeks. I had started to pick up the pace and get into the miles relatively easily, and more importantly, I was enjoying the running. Sunday morning was a fab run, 9.6 miles on a lovely -5 frosty morning, along canals, through fields and up a gruelling hill. I ran 6 of those miles with Regency Runners, and felt very smug when I got home to find I had finished in well under two hours. Across the fields was so beautiful I'm cross that I didn't think to take a photograph for you all to see! Never mind, next time!! :)

A mixed bag this week!

It's been a bit of a mixed bag this week, it didn't start off very well at all!

So, New Years Day I was up and eating my weetabix with honey at 7am getting ready to get out the door running. Something didn't feel right, mentally I didn't want to go out, and started to convince myself I wouldn't be able to do it, I mean 13 miles is a long way. I had arranged to meet the girls at 9.30 for an 8 mile run, but I was going to run 5 miles before I met them so the plan was to leave just before 8.30 to make sure I was definately on time.
I set off on what was a pretty easy route, I like to run along the canal on long runs as its pretty flat and away from the traffic, plus it's a little softer under foot. After a mile or so I still hadn't settled down, and was struggling to get my pace right, I was also getting odd pains in my ankles up the side of my legs which was really off putting and it affected my pace, at this rate I would struggle to get to the meeting point on time so I pushed on a little. The pains in my ankles seems to go after a couple of miles, but as soon as that had gone my left hip started pounding again, great! Instead of going after a mile of so, it got worse, so when I met the girls I made the decision to bail out and run home. I know that I would have pushed through the whole 13 miles, but I would have really suffered for it so decided to be sensible, not like me at all!! I was gutted not to have stuck to the training plan, but figured it was best not to hurt myself in the process.

I was in a bit of pain Monday but not as much as I expected. I bough some Natures Kiss recovery cream and plastered my knees, ankles and hip which really helped.
Tuesday night is running night so as per my training plan I needed to run 5 miles. Perfect. I could run down to running group which is two miles, then run 3 miles with group before catching a lift home. I didn't have any pain tonight in my ankles or hip but I could feel it, how much of it was in my head I'm not sure but I was definately holding back, I know this because I couldn't keep up with my running buddies and was running at the back, this hasn't happened in ages. I found myself making excuses like I hadn't drunk enough and then telling myself it was ok as I was running 5 miles whilst they were running 3. It wasn't ok, and I can do better. I ran the same route a few weeks ago 4 minutes quicker. Time to have a word with myself!!
I went home that night and logged onto to the gyms website, damn it, they have moved all the classes about! I booked a couple of spin classes for next week, that should sort me out.

So Thursday came round and I decided again to run into group, 3 miles and then run home to make up the 7 miles that I needed to run that evening. Something felt different when I started running, I was enjoying it again. I'd hated the last two runs so this was exciting! I felt able to push myself a little and feeling breathless felt great (odd I know) so even running up the hill on the way onto Leamington I kept an eye on my watch and didn't drop my pace, I nearly collapsed at the top so was glad that I had to wait a few seconds at the top to cross the road. I decided at this point to split the run into three, so instead of running a 7mile run, I would run a 2, then and 3, then another 2, this should help me up the pace a bit rather than plodding on!
When I got round to our meeting point in Leamington I ran in and paid, then asked if I could carry on, being a slower member of the group I figured that I would be caught up before the three miles were up anyway! So off I went, this felt loads better than Tuesday and I was able again to push myself through this next three miles and get my heart rate up. About half way round my hip start to pound again but I put it out of my mind, I had this in the bag and I wasn't going to let it beat me! I carried on round expecting at any moment for the faster runners of the group to pass me but as I got further round they still haven't passed, wonder if I had gone the wrong way?? Just when I got to the bottom of the hill by the park I was passed, bum! Nevermind, might as well push on and finish before I see anyone else! I finished 3 minutes faster than Tuesday, hooray!
I hadn't noticed the pain in my hip again until I finshed, it was quite sore. As I had run well I decided not to tempt fate and got a lift home. Knowing me I would have fallen over or something stupid had I tried!
My training plan has a 14 miles run this weekend, but I have decided to do a 10 mile run (jog/shuffle!) with a couple of the girls from group. If I feel good then I will do a couple of extra miles at the end but I as I don't want to set myself up to fail so 10 miles it is!!