Archive for Training

Running / ankle update. Achilles tendinitis…

Just wanted to put out a quick update on my running since the WFPS Half Marathon.

I have done a few runs since the race but I am way off schedule at this point. About a day after the WFPS Half my right ankle started to ache pretty bad when I tried to move it and it essentially locked up for a day or so. For a few days after that, if I sat at my desk for any length of time it would lock up again resulting in a fair bit of limping.

I’ve done a few runs since that went fairly well with the ankle feeling ok but with same issues popping up the next day and for a few days after.

And then a couple days ago the ankle was aching a bit more than it had been and I noticed some swelling just above my ankle. It was a pretty decent lump that was visible through my sock!

Looks like it is achilles tendinitis. Yay.

I have been pretty consistent with stretching it since it started aching and doing some strengthening exercises but now I have also started regular icing of the area and have doubled up the stretching at work to make sure it doesn’t stiffen up.

There isn’t much more I can do about it at this point besides take it a bit easy…but of course the Goofy Challenge is coming up so I can’t back off completely. And then on the other hand I want to make sure I don’t cause a permanent issue by taking it too lightly.

With that in mind I have come up with a bit of a plan:

  1. Keep stretching and icing regularly (doing it right now)
  2. Keep doing ankle and calve strengthening exercises
  3. Any run will be proceeded by a warm up – I am getting older and maybe I shouldn’t be starting out at speed. On the treadmill nights that means high incline walks to stretch and warm up. On outdoor days I am going to have to start slow and build up speed.
  4. Ankle will be iced immediately after any run
  5. Monitor, monitor, monitor – if things go south or don’t improve I will need to make other changes quickly to avoid injury

I will follow that over the next couple weeks and see how things go – clock is ticking though as in 10 weeks I will be Orlando for the Goofy Challenge and I need to make some improvements before then.

So what caused the issue though?

For the Fort Garry Rotary half in mid September I ran in an older pair of shoes that I thought were still ok but apparently they weren’t as I had some ankle pain after that race. I didn’t think much about it at the time though.

Then a couple weeks later the Lemming Loop took place and about 6 hours into that race I switched to the same shoes that I had worn during Fort Garry Rotary Half. And I had ankle issues again that definitely ate into the number of miles I could have done. Combine that with not being really ready for the Lemming Loop and that would put extra stress on things.

WFPS was good and I used a completely different pair of shoes but I did push the speed more than I have lately so I put extra stress on the ankle there too.

Long story short – I ran in a bad set of shoes and then compounded it with a very long run and some time in the same set of shoes. And then I pushed fairly hard on the stressed joint.

So now I need to rebuild…again. But if I do it smart I can still do well at the Goofy Challenge!

Couple of runs so this week – total of 12 miles – not pushing too hard. WFPS Half Marathon on Sunday.

Monday – 4 miles on the treadmill taken at an easy, steady pace. Had a very slight tweak from my right ankle but not too bad, Looks like it is getting stronger.

Wednesday – 8 miles on the treadmill. Still ran at a steady pace but a bit faster than I went on Monday. Ran at a pace that would hit a 2 hour half marathon and it was more tiring that I would have liked. So obviously I am not fully recovered from the Lemming Loop yet but no issues with my ankle, so more positive than negative there.

I have two more short runs (Friday and Saturday) before my wife and I do the WFPS Half marathon on Sunday. After that race is done, I will be moving into my training schedule for the Goofy Challenge in January. I think I have my training plan sorted but I will have to do the first week or two and see if I have to adjust it. I should be posting it early next week.

A bit of a post Lemming Loop status report and look ahead to Goofy Challenge 2017

Just a quick post today to give a bit of a status update on things now that the Lemming Loop is done for another year. Plus today marks 13 weeks until the Walt Disney World Marathon that I will be doing as part of my 6th Goofy Challenge (or 5th plus one Dopey Challenge depending on how you want to do the math) and I wanted to mention some things about my training plans there.

The day after the Lemming Loop (Sunday) was pretty good – unseasonably warm and I spent quite a bit of time with the family in the pool and relaxing. My legs were feeling pretty good except my right ankle.

Monday – back to work and of my small group I was the only one in and I was rushing around fixing issues between meetings. The legs felt great and I was moving very well. The only issues came after I had to sit for a period of time in various meetings. My leg joints would get very stiff. But otherwise I felt really good.

Tuesday / Wednesday – lots of sitting at work and my legs were feeling that for sure. I also started sneezing regularly and had a running nose. Yay! That cold / flu hit pretty hard as I ended up going to bed early, getting about 8 hours sleep, getting up to feed the dogs and then laying down and going back to sleep after I sent an email to my manager letting him and my team know I wasn’t making it in. I then crashed for another 7-8 hours where I was completely oblivious to the world. It took everything to move to the couch from bed and then I still ended up falling asleep on the couch later. Rough.

Thursday – back to work again. I was still feeling wonky but didn’t want to miss any more work. (plus I had called a couple meetings that I didn’t want to have to reschedule). Felt ok through the day but was definitely light headed. After work we had swimming lessons for the kids and by the time that was done and we had supper it was too late to run.

Friday – busy work day but I was feeling ok and made it through. I did a couple easy treadmill miles after supper and felt a bit woozy by the end. I don’t think this was an after effect of the Lemming Loop but instead a bit of the cold/flu still in my system.

Saturday – 11th anniversary! Holy crap! No running today but did mow the lawn – last time for the season by the looks of things!

Sunday – cooler morning near freezing temps (interesting that we were able to swim just the previous Sunday!). After I fed the dogs I took them out for a run. With the cooler temps I figured I would be able to run the hairy buggers a bit longer. Well, after a quarter mile one of them started pulling up and sitting and laying down – he was done already. It is interesting – one of the dogs loves to run but will not play catch and the other is the opposite. So I took them home (total of 0.55 miles round trip) and left the catch player at home and ran with the runner. With the cooler temps he pulled off another 2 miles (which I think is the longest run I have had him out for) and still would give me the occasional tug on the leash to speed up. It was a nice feeling to run with someone/something that was genuinely excited and happy to get out and run! After I dropped him at home and went out for 4.45 miles on my own bringing my daily total to 7 miles. I felt good with no wooziness like I felt on Friday’s run so I think I am generally recovered from the Lemming Loop and the cold/flu. However I did have some aches in my right ankle for the last couple miles. This same ankle hurt during and after the Fort Garry Rotary half marathon a few weeks back and during the Lemming Loop as well. I will have to watch it and potentially use a support for a bit during training to make sure I don’t make it worse!

Coming up – Next Sunday is the Winnipeg Fire and Paramedic Services half marathon (WFPS Half Marathon) that both my wife and I are running. Not sure what to expect on that one but I am not counting on being sub 2 hours on that one. I will still shoot for it but I will understand if I don’t make it.

After that I will be dedicating my training to the Goofy Challenge in January and I am current finishing formulating my training plan for the next 13 weeks. It is going to be a bit different than previous plans as I have to move some of the days around a bit to work around the kids’s activities. I will be posting that up once I get it finalized.

Other news for the Goofy Challenge? Well, I have finalized my accommodations finally. I am using Disney Vacation Club points and most of the places I wanted to stay end up selling out at around the 11 month out window. But I did finally get something pretty decent set up after a month or so of trying. I will be spending the first night I am there (Thursday Jan 5th) in one hotel and the remaining nights in another. I was hoping to avoid bouncing hotels but at least I move on a day where I don’t have a race to do so it shouldn’t be bad.

Other thoughts – I have gotten away from writing up a quick blog post for each workout and instead just firing out a quick tweet with the info. I am going to try to get back into blogging each workout instead – the posts will still get tweeted but doing a post about the workouts makes me do a bit of an analysis on each run. This will help me focus more on what I am doing and catch issues faster but will also make me take ownership of each run which should help me become more engaged and dedicated to running again. Plus, I enjoy the writing aspect…and could definitely use the practice.

 

Anyway – this short post got pretty long but look for more posts in the near future.

20 treadmill miles last night brings my 5 day total to 47.5 miles – 5 more days off. How far can I get?

Just wanted to get a bit of a recap up for the past 5 days of running along with a bit of a set up.

I took this week off of work to hang with the family for the last week of summer before the kids go back to school and with the weekends, I am off work for 10 days.

As a bit of test of where my readiness is for the 24 Hour Lemming Loop starting on September 30, I figured I would see just how far I could run over the 10 day and still feel healthy and have energy.

Saturday Aug 27 – 11 miles and then an extra 1 mile run with both pups

Sunday Aug 28 – started with 1 mile run with our son and both pups. Then I went back out for another 4.45 miles. Followed this up with mowing the lawn in some wicked heat.

Monday Aug 29 – started with 0.9 mile run with our daughter and both pups. Then 9.1 miles on my own. We then did several hours walking around the zoo.

Tuesday Aug 30 – no run but did spend hours cleaning the carpet in my home office / computer room (the cat has decided that she doesn’t like the litter box…at least I caught it early)

Wednesday Aug 31 – finished the month with 20 miles on the treadmill. I threw some speed work in there as I have a half marathon (Fort Garry Rotary Half) in a couple weeks and I haven’t done nearly enough speed work.

So technically at 47.45 miles so far.

Woke up this morning and took the dogs out and my legs feel perfectly fine. So far, so good for my body being able to take some of the punishment of the 24 hour race.

Let’s see how far I get over the next 5 days.

 

I’m back! Some random thoughts my plans for fall races. Including the 24 hour Lemming Loop

Hi! Long time no post!

I am going to start to post more regularly again – I promise!

As a bit of a catch up post I wanted to do a bit of a write up of the races I have signed up to run in the fall and go through what my mental process was for those decisions.

So I haven’t run a race since Fargo Marathon back in May. I normally do the Manitoba Marathon on Father’s day but the timing didn’t work this year due to family commitments. From what I have heard from those that ran this year, it was brutal with the heat and humidity. That is one thing I have found for the Manitoba Marathon – it seems to be either really hot and humid or rainy and cold – never seems to be the best running weather.

Since Fargo my running has been fairly light but I have been slowly rebuilding over the last while and hope to be ready for some decent fall races. That then gives me a head start on my training for my 6th Goofy Challenge in January.

In ages past, I have taken it easy for the summer after the Manitoba Marathon and then started training for the Goofy Challenge in September but I found that I much preferred to try to stay in shape with fall races to make the Goofy Challenge training (and races) easier to handle.

With that in mind I decided to look at the various races that are fairly local in the fall and see what would work for me and my schedule. Some of the races that came up:

  1. Treherne Marathon – September 11th – this one is about an hour drive from home on mostly farm roads with some rolling hills. I haven’t done this race before but I know others who have and enjoyed it.
  2. Fort Garry Rotary Half Marathon – September 18th – I have run this one before a couple times and it is a nice course. It goes through areas of town that other races in Winnipeg don’t go through and it is pretty scenic.
  3. Grand Forks Marathon – September 24th – about an hour and half drive from home. It is an inaugural race which would be interesting. But would require overnighting out of town.
  4. Lemming Loop – Sept 30th / Oct 1st – 24/12/6/3 hour options. I have done the 12 hour race twice, once just missing 50 miles and once going just over 50 miles. Both those times were on a different course than it is going to be on this year. The race used to always be done at Beaudry Park just outside the city but for a couple years it was in a park in the city due to flooding issues at the original venue. But now they are moving back to the original venue that is rougher and longer (loops are about double the length).
  5. Winnipeg Fire and Paramedic Services Half marathon (WFPS) – Oct 16th – a good race that I have done several times.

Some thoughts that go through my head when I look at that list:

  1. I need a good proof of time by October 4th to send to runDisney for corral placement for the Goofy Challenge in January. My more recent races have not been particularly quick so I would like a quicker time to submit. And I will need a time from a half or a full for that. Fort Garry Rotary Half would be good…if I’m not too burnt by running a full the week before.
  2. The inaugural Grand Forks Marathon would be cool but it would require a hotel stay…but…if I did it and the Lemming Loop the next week, it would let me qualify for Marathon Maniacs which I missed out on with the blown 50k at Spruce Woods back in the spring.
  3. Treherne Marathon could also be used for Marathon Maniacs with the Grand Forks Marathon and it would probably be a less painful way to get that qualification than doing a marathon one week and an ultra the next…But if Grand Forks is out due to travel and I am looking at Fort Garry Rotary Half for a good race time then I would just be doing Treherne Marathon to add another number to the Marathon tally.
  4. Lemming Loop…ahh the Lemming Loop – I am so drawn by the 24 hour race just to see what a really long ultra would be like in a relatively safe environment where say I couldn’t walk off a cliff in a stupor. The other side of this is that I wouldn’t want to do less than my last 12 hour Lemming Loop and with the more difficult terrain, if I do the 12 hour again that would be a distinct possibility. Maybe I could do the 24 hour and plan for naps? Just do anything to make sure I am over 50 miles? Hmmm….On the other hand I don’t want to do this and blow it like I did the 50k at Sprucewoods Ultra.
  5. WFPS half – I will most likely do this one – it is a bit of a tradition at this point and it is the last race of the season here so it is a good test as I head into the last 2 months of Goofy Challenge training

So as I was going through all of those thoughts and worries and realized that I have a family wedding to go to out of town on September 24th. So doing Grand Forks Marathon would require me to finish very quickly, get cleaned up, drive home (crossing the US/Canada border in the process), get home and grab the family and drive 2 hours to the wedding. And then would change at the wedding probably? Timing would have to be perfect to make that happen and nothing lately says my marathon time would be good enough to give me much breathing room.

Well – Grand Forks is out and with it that means that Marathon Maniacs won’t happen either as the Treherne Marathon and the Lemming Loop are too far apart to meet the requirements. And that means Treherne is probably out too if I want to make sure I have speed in my legs for the Fort Garry Rotary half the next week for race timing.

That leaves Lemming Loop. What to do there? How different is the terrain at the venue versus where I have run it before?

To help answer that question I headed out to the park late one Friday morning and did 3 loops around (about 10.5 miles) to see what it was like and to get familiar with the terrain. And that all worked pretty well besides not putting on enough bug spray the first loop.

So that means I can do Lemming Loop and survive but my speed showed that 50 miles in 12 hours at my current conditioning level might be unlikely. With about 9-10 weeks to train it could happen but it is a risk….OK 24 hours it is and I will plan naps. I will do another post eventually discussing what kind of mileage I will be shooting for but basically 52.4 miles (double marathon) with an extreme stretch goal of 78.6 miles (triple marathon). A miracle will have to happen to get that stretch goal though…but maybe I could hit 100k? Really though I need to make sure to get past 50k to rebuild my ego after Sprucewoods.

Now at the time of this writing I have signed up for the Fort Garry Rotary half with my wife (who is looking for times for corral placement for the Glass Slipper Challenge in February) and the 24 hour Lemming Loop. I will sign up for the WFPS Half marathon as well but I am going to wait until I see how Lemming Loop training damages me.

I might also sign up for the Treherne Marathon and use it as a training run for the Lemming Loop but it would be more efficient to do a long run near home, so we will see on that one.

I am going to cut this post at this point and I should be back with more posts in the next few days on things like my Lemming Loop training and gear plans.

Thanks for reading!