Tag Archive for training

Update for the past week of Goofy Challenge training and ankle/Achilles issues

Just figured I would do a quick update post for my Goofy Challenge training and how my ankle / Achilles issues are impacting the running.

I managed a decent 5 miles Tuesday night on the treadmill at near the 7.5 mph mark – and my ankle felt good during the run, potentially due to running with my ankle brace on.

Wednesday I only pulled through 7 of my 8 planned miles on the treadmill. I didn’t run with the ankle brace and definitely felt issues with the tendon so I cut out a bit early to reduce any damage that I might be doing.

Thursday was a planned day off and then I ended up not running my planned 5 miles on Friday night due to ankle pain. Instead I did a bunch more icing and stretching.

Saturday morning I did 1.5 miles with the dogs (with no speed work) and 4.5 around the neighborhood after. That gave me 6 out of a planned 9ish miles for the day. I could definitely feel ankle issues during that run and also knee issues on the same leg. I think I was starting to compensate for the ankle and my knee was not happy with the change in stride.

Also on Saturday, our daughter and I took the dogs to the park to give them a good walk. Unfortunately one of them slipped his collar and went after some geese. Luckily he did come back fairly quickly when called because I don’t think I could have chased him down. The pups are just too damned smart for their own good – lesson learned…they don’t go to the park without their running harnesses on!

After that excitement we did a bunch of work around the house and yard taking advantage of the unusually warm November weather. This meant I spent another 3-4 hours standing / walking and I could definitely feel it by the end of the day.

…and that then cost me my planned 17 miles today – instead this morning I rested and stretched the ankle and did some walking around the yard. In the early afternoon we took the dogs to the park again (this time the whole family and with the harnesses!). We gave the dogs a pretty good walk and a bit of running but I felt the running parts pretty strongly in the ankle despite the brace I was wearing.

We also then did some shopping with more walking around (with me still wearing my brace) and as I am typing this I am feeling that I have worked that ankle probably more than it wants to be. So my run for the day may be completely nixed unfortunately.

After supper I will see how things feel but I hope I can do an hour or so on the treadmill tonight to try to salvage some miles but not over doing it has got to be my focus.

So all in all, I am still in the same spot as last week – I need to get more long mileage runs in to be ready for the Goofy Challenge in 9 weeks but if I do myself a solid injury by pushing too hard it won’t be a good thing either.

That means I need to push to the edge of what the ankle can take but really listen to it to make sure I don’t go over that edge and set myself further back. That should be an interesting challenge.

If it was still summer I would try to maintain conditioning using the backyard pool to deep water run but that isn’t an option right now so I will just have to see what other options I can come up with. Maybe grab a couple month membership at a local gym and use the stationary bikes? I don’t know yet but I still have hope that I won’t have to do that. I did get in more miles and more activity this week than last and in all honesty the ankle feels better than last week as well. So I am getting better but I really need to be careful!

Either way I will keep everyone posted!

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.

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.

 

Well, running streak is done. Bit of a catch up post to say how it went and where things are

So…I need to do some catching up – it has been a while since I updated the blog! Bad Ted!

There are a few things I need to cover and it will probably take a few blog posts to get through it all.

My to do list for the blog:

  1. The end of the run streak – how it worked for me and the pros and cons and how I could have made it much more useful.
  2. A trail run gone weird…gear and trail familiarization run that I ended up extending into a trail full – how did that happen and how did it go?
  3. Upcoming races / race reports – where am I at and how will they go or how did they go. Run at the Ridge 2k today (report), WPS Half Marathon (tomorrow morning so this will probably be a race report), Spruce Woods Trail Ultramarathon 50k (next weekend), Fargo Marathon (2 weeks from the 50k)
  4. Signing up for Goofy Challenge again (#6) – thoughts and planning
  5. Other possible races for the summer and the fall

I will start off the list with #1 – the end o the run streak. Five hours of overtime on Wednesday night killed it finally.

So, some quick stats:

  • 118 days total (New Years Eve plus 117 days in 2016) – average of 4.1 miles per day
  • Total of 484.91 miles in the streak and 479.69 miles in 2016
  • 298.78 miles on the treadmill (whoops, broke another one)
  • 180.91 miles outside

This puts me about 33% higher than last year at this time for mileage but still probably 33% lower than the glorious running year that was 2014 (1971 miles that year including half marathon PR 1:46, full marathon PR 4:09:44 and my first ultra hitting 49.2785 miles in 12 hours).

The run streak was definitely an interesting experiment and if nothing else it accomplished the major thing I needed it to, which was to get me motivated to run again. Which was doubly impressive because I was fighting a fair bit of stress over the past few months that could easily have turned the treadmill miles to chips and beer instead.

I did find though that maintaining the streak ended up being more important that doing specific training or following a training plan. I played this streak by ear and I would go long or short depending on how I felt – it helped keep the streak alive but didn’t really help me train to do a faster half marathon, for example.

That is on me and not something bad about run streaking – if I run streak again, I will build a plan that still allows for flexibility but also has a set training schedule built in for any upcoming races that are in the future.

That being said I did re-build my endurance a fair bit (as I will discuss more when I talk about the planned 11 mile trail test run that I willfully (and stupidly) turned into a trail marathon on a whim). And I also rebuilt my ability to run on tired legs – an ability that has always helped me on endurance events such as the 12 hour Lemming Loops and the Goofy/Dopey Challenges I have done.

What’s next then? Uhh…I’m not sure yet.

The family ran a 2k at the kids’ school this morning (the kids did great and our son especially showed some major heart pushing through – very proud of how he did) and this was my first run since the streak ended on Wednesday. So I have taken a short break since the streak ended.

I guess that gives me a bit of a taper for the Winnipeg Police Service half marathon tomorrow morning? My wife and I are both running that one and the weather is supposed to be fantastic – sunny, little to no wind and a bit cool but not stupidly so – but I honestly have no idea how I will do. I have had some great runs on the treadmill that could indicate I could maybe to really well tomorrow…but most of my outdoor runs have me settling in to a much slower pace. So, I have no idea what is going to happen tomorrow, conditions will be perfect to fly but I might just end up out for a bit of a cruise instead.

I don’t really have a plan but I suspect that I will find the 2 hour pace bunny and tag along for a mile or 2 and see where I am – hopefully that will trigger the ignition and I will step it up, if not then I will hang on with the 2 hour group and see what I can do at the end.

Either way I am not going to beat myself up about it…the Spruce Woods 50k ultra will provide all the beating I need next Saturday.

And if there is room for further beatings, they will be delivered 2 weeks later by the Fargo Marathon.

After that it will be time to assess – 1 month after Fargo is the hometown Manitoba Marathon – I haven’t signed up for it yet and I will decide if I do or not depending on how much of a beating I receive.

Then there is the local fall race schedule – Treherne Marathon in early September, Fort Garry Rotary Half a couple weeks later, then the Lemming Loop 2 weeks after that (24 hours this time?) and then the Winnipeg Fire Paramedic Services Half another 2 weeks later.

That is a lot of races and I have to keep in mind that I am signed up for the Goofy Challenge in January as well that I need to stay healthy for.

Lots of things to think about and I can’t make decisions on what I need to do until I get these next 3 races done.

Lots of moving parts!

Isn’t running fun?