Tag: Training techniques

Motivation

Hazel

This week should have been horrific if our previous post-20 week was anything to go by. However, the gods of running are finally smiling on us. We reduced the Tuesday 7 to somewhere between 4 and 5, and ran without a watch. My aim was just to turn our legs over and prove that we felt better. I know what happens to heroes in Greek tragedy who show signs of hubris. It’s not worth the running equivalent of murdering your father and putting your own eyes out just to say that we managed 7 miles the day after a tough 20. So it was a nice no pressure run. We both ran in relative silence (aside from commands of course) and eventually I cracked and said ‘you know, I don’t want to jinx us, but I feel a lot better than I did after the last 20’. Gillian burst out laughing and said ‘I had literally just opened my mouth to say the very same thing!’ Buoyed by this positive revelation we cautiously cruised through the rest of the week, clocking up a respectable 33 miles for the week.

Sunday’s run was a 13, immediately following a 7 on Saturday. Gillian suffered somewhat, but soldiered on despite some knee niggles. Now that I look back, however, I’m not sure that the encouragement she received at mile 11 was quite what she needed. It ran along the lines of ‘look, if your pain is increasing we need to stop the run immediately, but if this is just will-power failing, the last thing I want to see on my final long run is your grimace. Look positive or I’ll assume you’re injured and we’ll have to stop’. Yes, probably not the sympathetic motivation she needed. Well, she looked brilliant by mile 13, so she’s either a very good faker, or the discomfort in her knee settled.

Next week definitely looks like a taper. 5, 4, 5, 8. This is the time to cut our miles, stay injury free and start banking sleep and confidence. The week after that we start eating for England. ‘Taper’ holds a lot of connotations. Personally I find it really exciting, especially since I love an excuse to eat everything in sight. I think Gillian is dreading it though, since it means she has only two weeks to go till the terrifying big day. She’s probably rocking somewhere or mainlining tea to try to calm down right now, but I am looking at a blank sheet of paper with the words ‘meal plan’ scrawled across the top. Good times.

Speed Session!

Gillian

Sunday Run:After yesterdays run, I was relieved as we set off to have a little more spring in my step. The route was one of my favourites along the river to Runnymede. We chalked up another twelve miles and despite trying to slow down the pace, still managed a comfortable ten minutes per mile. My joints having felt so stiff yesterday, I was pleased that our final run in February went well.

Tuesday run: Well here we are in March already. I feel nervous now each time I put on my running shoes. Seven weeks to go. The nerves were well deserved for today though; now I know what Hazel had in store for me today. It was bucketing down with rain and windy as we set off. She was obviously trying to test me and included four ‘strides’ in our four mile run. This entailed a burst of increased speed which I had to maintain for two hundred metres during each mile.
I have vague recollections of strides and Fartleks from my running days with my sister-in-law Beverley and well meaning brother/coach Nick who were both excellent runners. Who was I kidding thinking I could keep up with my daughter? I couldn’t keep up with my sister-in-law thirty years ago!
The first stride was quite a shock to my system I can tell you. With another fifty metres still to go I thought I was going to die. It wasn’t the speed so much as telling my brain that my body had to keep going. I don’t remember my legs feeling like this thirty years ago. It wasn’t as if we were even sprinting. Added to that, Hazel was pushing the pram with one hand in driving rain and a strong wind and made it look effortless by my side. I felt really guilty. I must be able to do better than this. I decided I would give myself a fighting chance for the next stride and forget the weather, so I took off my waterproof jacket and fleece. I was freezing, but not having so many layers helped and my jacket wasn’t acting as a sail now. I still couldn’t quite believe that I was finding strides sooooooo difficult. By the time we were into our final stride my brain seemed to be in sync with my body thank goodness and pardon the pun, I was in my stride. Just when I was thinking my nightmare was over, Hazel cheerily said that we would be repeating this session once each week until the big day. God help me.

First Rope-Run: Gillian’s thoughts

Gillian

5 mile run today – 53.29 This was our first run trying out a tether (the leg of a ladies pair of tights to you and me) We decided that the weight was probably about right for Hazel to carry in her hand when we were not using it. Although I was determined to try and run the marathon without being tied to Hazel, I could also secretly see that I probably needed a tether for the start of the marathon and busier parts of the course. I am guessing now that it will probably be needed for quite a bit of the race. I always like a bit of space around me when I run and getting used to Hazel’s elbow  and shoulder so close was irritating to start with but turned out to be very useful when a dog came from no-where and dived on us. The tether was also a great help when the Queen’s Cold Stream guards were marching towards us and a couple of hundred spectators didn’t want to loose their vantage point along the route. Thank you Hazel. You were right. The tether was a help and if I don’t end up wanting to chew your arm off I am sure we will be fine:)

Talking of Hazel being right, I am not sure  that taking up her alleged kind offer to use her foam roller to help with my I.T.B. exercise was necessarily a good idea. The jury is still out on that one! The exercise involves me rolling the outside of my thigh between my hip and my knee over the roller, with the weight of most of my body over it. Hazel doesn’t do anything by halves, so her foam roller has ridges all around it and has a rigid plastic middle. It is supposed to be more effective, you know, for the hard core folks. The foam roller the physio demonstrated to me was just a smooth piece of foam. All I
can say about this I.T.B. routine is that it feels like the poor man’s version of what can only be described as lipo suction as the fat on my thigh is squashed into submission. Now I am no expert, but I currently cannot conceive that this is of any use  to my I.T.B. as I hold my breath throughout the whole procedure. I will keep you posted.

First Rope-Run

Hazel
Ran 5 miles today. It was supposed to be tomorrow, but I got excited, or confused, and appeared unexpectedly at Gillian’s front door wearing my lurid green vest and looking enthusiastic. She didn’t really have the heart to tell me it was not Friday, so off we went.


Two interesting points from today’s run. First run with the rope, and first dog attack.
We tried using the rope on the Long Walk towards Windsor Castle, where the surface is perfect and there happened to be very few other runners so we could experiment hazard-free. At first we kept the rope quite long – around 8 inches, and with plenty of stretch in it, so that Gillian could get used to the sensation without being dragged around. I think it took a while before she loosened up again, and she was very stiff in her arm movements, presumably uncomfortable with the idea of having to balance our pace. Much of the onus is on me to try to match her pace when we’re tied together, so that she can focus on running the marathon. Something new to work on.


We also had a bit of an experiment with shortening the rope, as well as trying to run with me in front still holding the rope. Shortening the rope was slightly more restrictive but did feel a bit more controlled. So it was down to about one inch with our hands just about touching. Normally we always run with me on the left and Gillian on my right, so I have the rope in my right hand and she has it in her (stronger) left hand. When I ran in front, I thought passing the rope to my left hand so that our hands were tied together in front of each other would make it easier, but actually it meant that we were able to run too close together and Gillian felt like she was going to hit my ankles. So we settled for me running in front with the rope still in my right hand but held tight behind my back with plenty of stretch in it. Either way, it feels less comfy for Gillian, so we will probably go for just being very tight on the rope when side by side, and forgetting the rope when we go with me in front.


Altogether, the experiment was a success. We gave up on the rope once we were running on the lovely grass by the Long Walk, as this is one of the few brilliant places where Gillian can run unrestricted. Alas, it wasn’t to last because an over-friendly under-trained dog came and jumped straight up us. It scratched Gillian on the shoulder, and me on the side, somehow hooping a claw around an individual rib (!) before the owner even noticed. This useless dog walker continued to walk, glancing at us vaguely, until I roughly grabbed the dog and shouted something along the lines of ‘He’s lovely, but you have GOT to learn how to control this dog’. Unabashed, the lunatic smiled pleasantly and stood about five metres away, while the dog continued to jump up at us and we had to stand stock still for about a minute. Eventually the dog got bored and bounced away leaving us to run off and brush the mud and bruises on our torsos. I won’t rant. It seems superfluous. Interestingly though the dog came sprinting out of nowhere and I only just saw it before it could leap up, Gillian commented that she probably noticed it slightly before because she heard the panting. Fascinating.


We settled back into the joyous run towards Windsor Castle (arguably one of the best stretches in the country for an uplifting short run) and heard music as we came out into the street by the Barracks. We had, inadvertently timed our run perfectly to coincide with the Changing of the Guard. Pedestrians, children, buggies, Asian tourists with massive zoom lenses and camera phones were all lining the path, which is uneven and hazardous at the best of times. This is one of the only sites of a fall on previous runs so my heart sank a little, thinking that we would have roughly half a mile of stop-start and collisions. Gillian said ‘rope’, however, and I apprehensively passed her the looped end of the rope, and started guiding her through the crowd. We ran fairly naturally and by instinct it just about worked. The tight, fist to fist position was absolutely what was needed, and we passed through the melee without incident. Feeling elated I enjoyed the rest of the run. Let’s hope Gillian was equally pleased. Onwards and upwards.

Improving Commands

Hazel

We have made improvements to the commands already. The main issues around our routes so far have been steps up curbs, the slopes down to cross roads, major draincovers and similar trip hazards, tree roots which make bumpy cracks in the pavement. Counting down is still very ropey, so I’m sticking with ‘step up….now’. ‘Run up’ is the command for a slope up from the road to a pavement, and ‘run down’ the opposite. This is usually preceded by either ‘uneven’ or ‘smooth’ to indicate whether Gillian needs to lift her legs a bit higher to deal with the frankly appalling road surfacing and pavement construction in Windsor.

I started using the word bumpy but was told to lose this particular phraseology after a long uneven route where Gillian returned and was ready to remove my vocal chords for the sake of her sanity. Apparently having the word ‘bumpy’ repeated at intervals throughout a jog is both condescending and ridiculous, and she was starting to get fed up of my voice. I think I was over-talking for a while as I tried to settle on sensible terms for things. I imagine the more we run the more terse and short-hand I will become. This should help Gillian’s sanity and my energy levels, because it is actually quite energy consuming giving the commands as I obviously interrupt my breathing where necessary to speak at the right time. In terms of my energy usage, I also carry out numerous little sprints to get in front of Gillian when there is room for only one on the path, or when it is safer for her to follow my steps exactly past pedestrians or to cut a path through very uneven terrain. I’m assuming that this will make me fitter in the long run, because it is already giving me a little confidence boost to know that I always have a bit extra in the bag to do a sprint. As Gillian gets fitter I think I may have to do another training session each week to maintain this advantage over her….

Holiday and off-road running

Hazel

Two things happened this week. Firstly, we started on a consistent plan, with three runs a week. Hurrah! And secondly, we went on ‘holiday’ to Grimsby, otherwise known as home. Although generally familiar, the specific runs we did were not routes I had ever taken before, and included crossing a major A-road, then navigating a very uneven overgrown track between two corn fields, followed by what felt like the up and down bumps of cutting across long abandoned furrowed fields.

We discovered that in off-road situations the best technique is for me to run slightly further in front so that Gillian has a few steps notice when I suddenly dip or climb. This allows her to essentially run following my body movements, rather than my instructions. I have got into talking about obstacles so I still mention overhangs, very sudden ankle breaking dips, and things that shock me.

On our very first 4 miler together (woopee) we ran the bumpy bumpy off road section then popped out in Laceby village with 2.5 miles to go. Completely unsure of the route I was running along hoping I looked confident whilst ‘absentmindedly’ peeping down every sidestreet and passage. Clearly my skills in subterfuge are a little rusty, because out of an old folks home a man in running gear and a fluo jacket who called ‘are you lost there ladies?’. So much for circumspect. I would have wallowed in my embarrassment but Gillian turned, stood still for only a few seconds before exclaiming ‘John! Now then!’. For you southern people that means ‘hello, we haven’t seen each other in a while, what a surprise to see you’. It turns out that by total fluke the infamous John H, running companion and rival to Uncle Nicky in their youth, was visiting the very same weekend as us. Currently living in Bedford, which as far as I know is in a sort of English bermuda triangle where no trains or roads go, he is now a running coach and competes in every sport a 60 year old can undertake in an athletics stadium. Not bad for a runner who still remembers each individual time he beat Uncle Nicky. He ran with us for the remainder of our run, slowing down hugely out of politeness, and being very game with my odd warnings of ‘run up’ and ‘run down’ and ‘branches’. Eventually Gillian dropped into conversation that she is blind, and only then did he ask about it. Clearly the fluorescent vests aren’t that noticeable at close range. Or maybe he was just a bit too stunned by my orange hair and Gillian’s dashing good looks. To cut a long reminiscence short, Gillian was rather flattered by being remembered by one of her elder brother’s running buddies and John was able to impress hugely with his current sporting achievements, which make Nick himself (on only 80 or 90 mile bike rides every weekend) look sedentary!

We got back from Grimsby comfortable and relaxed, ready for an increase in mileage.

Back Stretches and exercises: Gillian physio 2

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1. Lie on your back with knees bent and arms by your side. Tighten your stomach muscles and press the small of your back against the floor. Hold for 5 seconds then relax. Repeat 10 times.

2. Lie on your back with your knees bent and arms by your side. Tighten your pelvic floor muscles and gently pull your lower stomach in. Lift your pelvis and lower back (gradually vertebra by vertebra) off the floor. Hold position for 5 secs. Lower down slowly returning to starting position. Repeat 10 times.

3. Lie on your back with knees together and bent. Slowly roll your knees from side to side keeping your upper trunk still. Repeat 20 times.

4. Lie with your knees bent and your feet on the floor. Lift one knee towards your chest. Place your hands behind the knee and draw it into your chest. Hold for 5 seconds then return to start position.  Repeat 10 times on each side.

5. Lie on your back with one leg bent. Bring your bent knee over the other leg and push your knee against the floor with the opposite hand. You will feel the stretching in your lower back and bottom. Hold for 30 secs then relax. Repeat 3 times.

6. Lie on your side with your knees bent. Tighten your pelvic floor muscles and gently pull your lower stomach in. Lift your top knee as far as you can, without letting your pelvis rotate forward or back. Keep your feet together during the exercise. Repeat 10 times on each side.

 

Gillian does these twice a day. Or so she claims….

Embarking on a Training Plan

GILLIAN 

My new N.H.S. physio has given me a simple set of back exercises to do twice a day so for now I am ditching the other exercises and starting on my new programme. I am also cutting down on the swimming until I feel fitter. Finally our first training run according to one of our many monthly calendar count down sheets. Can’t believe how unfit I feel after so long of enforced abstinence.

Don’t think Hazel realised just how challenging guide running with me is going to be. She was very patient. Felt very conspicuous in my new fluorescent vest in the bright sunshine. It’s the first time any one has seen me in shorts for over a year. Great to be finally out there again. Managed three runs this week. Total mileage 7.

 

More physio: Gillian’s notes

GILLIAN 

Whilst Hazel is attending her exercise classes I have been nominated to look after her nine month old baby. An exercise in itself I can tell you. Looking at her puce coloured face on her return as she clung on to the work top in her kitchen I refrained from saying “and I am supposed to be the reckless runner”. Words like pot and kettle black spring to mind.