Managing the mental and physical effects of injury

London Marathon Training - 6 weeks to go!

Key Both of us - Blue John - Orange Kelly - Purple 

We wanted to start this week's blog by saying thank you. We can't quite believe it, but for the last 3 weeks in a row, we've had over 1000 views!!! So thank you to everyone who is reading it. 

This has been a very different week where we have both learned a lot about the effects of an injury. We hope that by documenting our thoughts and feelings, others can learn from our mistakes. 

Sorry in advance...this week has been quite an emotional roller coaster! 

Monday 5th March 2018

After a pretty inconsistent few weeks of training, I really wanted this week to be the week where everything went to plan. This was the first week of following the 'Jason Cherriman' plan - a plan specially designed by my mentor. I was really looking forward to hitting every session and meeting targets. 

On Saturday I've got the Fission 20 mile races which is a great opportunity to test how my training has been going and see what I am capable of. I wanted to front-load the week so I could do a mini taper in the second half of the week so that I would be ready for the race. 

We started this week as normal with a 5 mile run with PT in the middle. This week's PT was ace. Another competition (Jules knows us so well!). We had to do 100 reps of 10 different exercises. This meant that, at the end of the session, we'd have done 1000 reps in total - nice! 

Down and ups

Squat jumps with a 5kg plate to hold

Crunches

Straddle jump with bench sits

Cleans 10kg bar

Raised leg shoulder taps

Squat and press with a 10kg bar

Balance v sits with 5kg plate side to side 

Squats with 2 x 15 kg dumbbells 

Mountain climbers

We could do the reps in sets of however many we wanted. I chose the ordered methodical approach - 10 blocks of 10. John's appeared more hap-hazard (to me anyway..I'm sure he had a strategy!). It all came down to the wire and when I had just 3 reps to go - John shouted "STOP!" and emerged as the victor - well deserved. 

In the evening, I decided to run again as the plan said 8 miles for the day. John didn't want to run again (and advised me not to...but I didn't listen...). I ran to the committee meeting and John drove. It was wet. VERY wet. After running there, I was then sitting in damp clothes for an hour until running home...in hindsight, not especially bright. 

Today I started to noticed a few niggles in my legs and my feet...nothing major I'm sure - I'll just run it off....

By far the hardest but most rewarding PT session I've ever done. There's nothing I love more than working together with the GFRG - except competing against her! I really thought she had this in the bag. KD is usually much stronger than me in these kind of head to heads but as she said, I just pipped her to the post. Finishing in a heap on the floor holding back last night dinner but with a smile on my face. 

The workout was as usual in the middle of a 5mile recovery run - 9MM pace.

Tuesday 6th March 2018

8 miles on the plan for today. I decided to challenge myself to doing a progressive run. My aim was for each mile to be quicker than the last. I really enjoy these runs as it gives me something to focus on and I find that the run goes quicker. Here's how I got on.

Mile 1 - 8:26

Mile 2 - 8:11

Mile 3 - 7:53

Mile 4- 7:47

Mile 5 - 7:33

Mile 6 - 7:22

Mile 7 - 7:17

Mile 8- 7:51 (cool down)

Really pleased with that. Legs weren't feeling too bad but I was starting to be more aware of a pain in the heel of my right foot. Pretty sure that's kinda been there since the nationals cross country. I do find that my feet hurt for quite a few days after wearing spikes...but I tend to just put it out of my mind and I always recover within  a week. Once again though, I told myself it was nothing and carried on. 

In the evening, we went to a Harry Potter quiz. We walked about 3/4 of a mile there and back. I was wearing boots with very little padding and definitely felt like I was starting to limp slightly. 

A speedwork session for me - 10 X 400M with 50% Recovery (7Mi total @ 7:02MM)

After a mile warm up, I'd run 400Mtrs at 5K race effort and then jog steady for 200mtrs to recover for the next effort, ten times! 

My efforts looked like this: 

1:21(seconds), 1:21, 1:21, 1:22, 1:21, 1:20, 1:22, 1:24, 1:21, 1:19

I was really pleased to get to the end of this workout and nearly quit after 5 and 8 efforts but for some reason at the end of each subsequent recovery felt raring to go once more. Speed work on your own, before work and after 10+ hours since your last meal is not ideal but we had plans in the evening and I really wanted to bank a speedy session. A 3 second swing (1:21 the fastest and 1:24 the slowest spilt) is great consistency and I had no idea it was so close whilst I was doing the efforts as without glasses the numbers are a bit of a blur - not sure if I could get it that close again though if I tried!

Wednesday 7th March 2018

I decided to run again this morning. Again, John advised me not to. I'm not 100% sure why I did. I really enjoy doing double days. I find that, when I do double days, my body feels great, I feel super fit and almost like a pro. I've been reading loads of blogs and articles recently on 'fast running' and all the elites are talking about their '80 mile, 100 mile, 120 mile weeks' and I guess, that's what I'm striving for. 

It was a beautiful day. My legs felt amazing. The sun was up (oh it's so nice to run in the morning in the light!). The only problem was this heel. It really was starting to cause me some problem now. The first mile was really quite painful but then it loosened up and actually by the end of the 3 miles, it wasn't too bad. 

I decided not to tell John about the pain in my ankle. Why? When normally I tell him everything...I guess I didn't want to hear him say 'you're doing too much' I don't feel like I am doing too much. If anything, I want to do more. I tried not to think about it for the rest of the day. 

In the evening, I was planning to drive to club and run the 10 mile route. John however was running to and from club to make 15. This sounded tempting...despite a nagging voice at the back of my head wondering if my foot would manage that, I agreed and starting running with him to club. 

For the first time in years, running was painful. I mean really painful. Every time my foot hit the floor, pain shot from my heel all across the underside of my foot to my big toe. 'It's OK' I told myself, 'It hurt this morning too but was better after a couple of miles'. After 2 miles it felt like it was getting worse. Then we reached Bridge Valley Road. Going up-hill I normally hate, but today, it felt great! I guess because I was running on my toes.

For most of the run to club, John was ahead of me no doubt wondering why I wasn't keeping up. I tried. I really tried but it was just too painful to keep to his pace. I was starting to feel pretty upset but was desperate to keep going - after all I had a 20 mile race at the weekend. How was I going to run that if I could run 15 today?

1 mile into our club run and I came to my senses. I was being stupid. I should not be running if it is painful to do so. If this was anyone of my running friends I would be telling them to go home and rest. I called out to John and told him I couldn't run any more. Within seconds, my eyes had filled with tears and all I wanted was to be home. I managed to convince John to carry on and finish his run and I left the group and started my long run home. 

I knew I was about 4 miles away. I wanted to walk but that would take ages and it was drizzling and pretty cold. My mind was a whirlwind of negative thoughts. I new straight away that there was no way that I'd be able to run the 20 mile race on Saturday. What if I'd really done serious damage to my foot? What if it took weeks to heal? What it I couldn't recover in time for London? How would I cope if I couldn't run. With tears streaming down my face, I ran and ran with my mind coming up with ever-increasing dramas. 

Eventually, I made it home. I'd ran 8 very painful miles. I got straight into bed, got out my phone and googled every runner's nightmare - plantar fasciitis. I've heard lots about this injury. It's really common in runners and I knew pain was felt under the foot. I was pretty sure that was what I had. About 30 seconds of googling confirmed what I already knew. The main thing I needed to know...how long does it take to recover? London was 6 weeks away. Google says 'It may take anything from 3 to 12 months for your plantar fascia to heal completely.' This was pretty much the worse thing I could have read. 

Devastated doesn't even begin to describe the emotions I was feeling. Cold, alone and very depressed, I waited for John to come home. 

Thankfully, his first words were not 'I told you so'. He was incredibly supportive and practical. He had me text Jenny my physio straight away. She, incredibly, managed to book me in at 7am the next morning. Gradually my sobbing ebbed and I agreed that, before I cut up all my running vests and throw out my trainers, I should wait and see what Jenny says. 

I was heartened to read all the very kind and helpful messages from my Strava friends. So many people shared their experiences and advice for how best to treat it. 

A Medium/Long Run for me... easy on the legs but tough on the mind. I knew when we set off for our run to club there was something up with KD. I don't have many skills but being able to recognise a panicked worried look on a face which is usually very strong, brave and confident (pretty face to!) is something I excel in. When the GFRG decided very sensibly to bail for home, in the moment her world was of course (understandably) caving in on itself. It's tough not to follow our loved ones home in these situations but I think over the last few years there have been similar times to this one and we both know now when the other person initially needs some time to themselves. I got on with my run and banked 15 Miles @ 7:40MM pace trying not to imagine KD hanging from our balcony in a noose!

When I got home, KD was understandably upset but was very sensibly considering emergency physio. With confirmation from myself and various others on social media that this was very wise the appointment was booked. An appointment that was injury confirming but reassuring and full of positive ways to combat this dreaded runners plague.

(I did say I told you so - but I waited a good 5 minutes until I did - I am evil!!)

Thursday 8th March 2018

At 7am sharp I was at my physio's ready and prepared for the worst. She quickly realised that it was the same side as my recently very tight achilles. She explained that the leg is a chain and one injury is often caused by or linked to something else. The main causes:

1) Over training 

2) Wearing old shoes (I've been keeping my 'good pair' for the marathon - I need to stop being so tight!) 

3) Having very tight achilles or calves 

She told me to:

1) Roll my foot on a bottle of ice

2) Roll a gold ball under my foot 

3) Stretch regularly

4) Buy some pads to wear under my feet to support the arch when I am wearing flat shoes

She also massaged and taped my foot. 

Eventually, I managed to pluck up the strength to ask the question that I was desperate to know the answer to...'when can I run again?' She replied that if I did everything she suggested and it was feeling better, that I could try a run at the weekend! I was overjoyed with this response. I had convinced myself that it would be weeks without running at all which would destroy all hopes of getting the time I wanted in London. 

'How long until London?' Jenny asked...'6 weeks' I replied...'Oh you'll be fine!' She said. That was literally the best thing she could have said to me! If I hadn't been in so much pain, I would have skipped out of there! 

Confidence boosted, and mentally stable once more, I headed to work - determined to do everything in my power to get myself back to pounding the streets again soon! 

A solo 7 miles for me - steady run through Ashton Court and back at 8MM pace. Feeling the speed and length of last nights run but still feeling good throughout.

Friday 9th March 2018

I have two new best friends. Ice and golf ball. They go everywhere with me. I have pretty much spent every free minute either icing or rolling my foot and already I am starting to see the effects. 

Foot pad for when I wear flat shoes without support. 

Under my desk at work 

Rolling while ironing! 

 My new best friend! 

The most painful time of the day is first thing in the morning when I first put my foot on the ground. That is going to be my measure. On Thursday morning, I let out an audible cry when I 'touched down'. Today, again it was painful but not quite as bad. 

More (Han) solo running for me - 5K recovery run at 8+MM pace with 4X100M strides. I was planning some speedwork on the weekend so wanted to run some strides just to prepare my body for the stress is was soon to endure. 

Saturday 10th March 2018

Getting out of bed test...better! Tight but definitely not as painful as the last few days. This gave me hope more rolling today in London while visiting family. 

I have been reading Chrissie Wellington's new book - To The Finish Line. Not especially because I am interesting in getting into triathlons, but because I admire Chrissie as an athlete and her book has good tips for the third of the triathlon that I am actually interested in! 

While I was reading today, I happend to reach a section about coaching. For a while now I've been tempted to look into getting a coach. Chrissie writes about how important having the right coach is, someone who you trust, who knows you well and who can motivate and support you...then she writes 'Unless you are lucky enough to have a partner to write a program...' I realised now how lucky I am to live with someone who is not only incredibly knowledgeable about running and training but also knows me and knows what is good for me. 

I haven't always listened to him but that is about to change! Sorry John....you were right! 

The way we blog is, KD goes first and then I read through and add my bit, so all of this is coming to me as it has to you. I don't think I'm an expert in running and I know I'm not an expert in injury prevention. I am an expert in caring for KD! (Quite a gushy, puke inducing blog this one gang - soz!)

KD is obsessed with running, more so than anyone I know - much more than I am. She researches like mad and applies herself to her biggest passion with 100% effort at all times. KD (and the Maestro) have something that I just don't have - GRIT. If KD says she's gonna do something - she does it. So try in vain as I did, warning KD that if she kept running double days, kept upping her mileage every time she had a setback, kept running long on top of PT and working full time - "YOU WILL BREAK!" This is/was pointless. I have no doubt that this will happen again... of course it will - no one is indestructible - but I'll keep caring and I'll keep warning against what I think is too much.

I think this setback could be a blessing. Yes there are some flipping awesome people out there and Fast Running, Athletics Weekly, Facebook etc does a great job of highlighting and sharing all of everyone's great achievements. The key to all of these articles available is that: everyone is different. You need to learn what you're good at and also what you are bad at. Personally, I have learned over the course of 4 (5?) marathon campaigns that I: cannot double day, cannot run sessions/workouts and run 70+ mile weeks, cannot deal with being injured. I treat every day and workout as it comes and don't get too stressed when things to work out - the important thing is that I can run/exercise every day, work a full time job and most importantly I'm happy. No one care if you ran 100+ mile weeks for 3 months in a row - what's important is who you are and being happy - running wise, what makes people happy? Progression - Personal Bests - that's what people remember! People won't remember what the GFRG's total milesage was for her London marathon campaign was but they will definitely remember her running her first ever Sub3 marathon (trust me - she wont let us forget it!)

15 MILES / 9MILES @ MARATHON PACE(6:40MM) for me. I really wanted to run 20 miles but I was running on empty/fumes from yesterdays Dominoes Pizza... bad prep but not a bad result. 9 consecutive miles at marathon pace is a good block - at any point in the plan!

Sunday 11th March 2018

I woke up today and went down stairs...I got all the way down the stairs before I remembered my 'getting out of bed test' my heel didn't hurt at all! Yes! 

We had planned today to run to Nonsuch Park, around the park and back...about 6 miles. We left my parents' house and started running down the road...despite my foot feeling better, I could still feel a twinge ...'Let's drive to the park and just run a few miles around it,' I suggested instead. Good plan. 

After a couple of miles, I was feeling great. I could still feel a dull ache in my heel but it wasn't spreading across the underside of my foot like before. Another bonus from the few days rest meant that my legs felt amazing! Full of spring and bounce. Can't wait to start doing some speed work again. 

The Return of (MY!) Jedi! Cox and Dicks reunited and running a good and steady 5K round the park - Bliss! 3.2Mi - 9:15MM

After taking advice from John, next week I am going to alternate days of running and resting and aim to get the mileage around 50 miles for the week. I am going to keep rolling and icing and hope that my foot continues to feel better. 

Gonna run pretty similar to this week and hopefully reunit with the normal running crew on Sunday and run long - 20 miles + With 6 weeks to go, now is the time to focus as much as possible and bank some good sessions and long runs AND NOT GET INJURED - ARGHHHH!!