Tag Archives: Marathon

Race report: Manchester marathon sub 3:40

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Well the last couple of days have been crazy!

Not only did I run a sub 3.40 marathon but I also passed my senior journalism exams! I am still on cloud nine and not quite sure it has fully sunk in yet so if I waffle in this post, that’s why!

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I won’t bore you with my journalism exams; I’ll just get right down to the marathon.  Months ago I decided against running it due to a knee injury. I was gutted but I kept training when I could but at the same time I wasn’t trying to catch up on missed long runs or workouts.

Two weeks out from the race I ran 18 miles in 2.28, an average pace of 8.14 min/mi. I felt great apart from a few aches and it was a huge confidence boost. That speed was a lot faster than my marathon pace but I felt confident that I’d got a solid long run in and decided that injury permitting, I would do the marathon.

Saturday came and Dane and I headed down to Manchester. I’d been a nervous wreck throughout the whole week and had had a really bad tummy which I thought was either food poisoning or a bit of a bug combined with excessive nerves.

I had a great day on Saturday though, I was feeling refreshed having slept for 12 hours on Friday night and got to catch up with some of my closest uni friends. However, my knee hurt ALL the time so to say I wasn’t feeling race ready would be an understatement.

The nerves almost got the better of me as well when I was nearly reduced to tears in Nandos when they told me they’d run out of sweet potato wedges – thank god for their sweet potato mash! #womanontheedge

Anyway, Sunday morning soon came and we drove to the race village along with my friend Jim who was also running.

Dane was a saint and taped up my knee and calves using the ever reliable Rock Tape and I was of course wearing my trusty CEP Compression socks.

manc mara 2

My best friend Liana and her dad were there as well as her mum was also running and I met them at the start line just a few minutes before the gun went off.

Garmin on and we were off! I went out a little bit too quickly on the first mile and vowed to slow down to about 8.35/8.30 pace. However I soon realised I felt comfortable averaging at around 8.25 pace so decided to stick to that.

I saw Dane, Liana and her dad at about the 10K mark and was feeling good. My knee started to hurt like hell at mile 15.5 though when I saw those guys again and I have to admit that it was all I could do not to cry.

The pain didn’t subside until mile 19/20 but by that point it was just time to push on.

The course was fast, flat and the crowds were amazing which definitely helped. The last 10k seemed to go on forever even though I was pretty much maintaining the same speed and I let out an audible sigh of relief when I finally saw the finish line and the huge throng of people surrounding it. Everyone was screaming so loudly for every single runner on that course and it was just amazing.

I put in a sprint finish and finished with my arms high above my head to see that my Garmin was telling me I’d come in at 3.38!

3.38!! I couldn’t believe it, it was a time I had never thought possible for this race! I saw Liana and Dane and thought, shit, I’m definitely going to cry. I toddled off to get my goodie bag (and later my medal which I forgot –oops!), found Liana and Dane and promptly burst in to tears.

Jim had come in at an incredible 3.18 and his brother-in-law Nic had also got a PB of 2.58!! Liana’s mum also got a PB so all in all it was an incredible day and some really well deserved times reflected the hard work people had put in.

I stayed for about another hour to cheer in the other runners and it is so emotional watching people cross that finish line, the pain and happiness etched on their face as well as disbelief of what they have just accomplished –I find it so inspiring!

The bit of bling we got is huge as well and the goodie bag is full of healthy treats as well as some naughty Cadbury ones.

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Here are my mile splits:
1- 8.10
2- 8.05
3- 8.14
4- 8.35
5 – 8.14
6- 8.15
7- 8.26
8- 8.23
9- 8.12
10- 8.27
11- 8.20
12- 8.23
13- 8.18
14- 8.22
15- 8.27
16- 8.25
17- 8.20
18- 8.23
19- 8.31
20- 8.22
21- 8.26
22- 8.32
23- 8.28
24- 8.35
25- 8.37
26- 8.19

Overall it was a great course, perfect for first timers or those who are after a PB and Manchester really does turn out to support the runners! There’s plenty of jelly babies on offer as well! I’ll be back again next year hopefully chasing a sub 3.20 after Berlin later this year!

 

Marathon race week tips

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Just five days to go until the Manchester marathon!

Taking a break & getting my pose on during my last hill training session before the marathon

Taking a break & getting my pose on during my last hill training session before the marathon

So the marathon has come around very quickly and it’s that time again when maramania has set in and all you want to do is run yet your taper plan says it’s time to take it easy.

Race week can make people crazy – please don’t tell me it’s just me!? – so I’ve put together a top 10 list of tips for marathon race week.

1) Taper
Cutting back on running is frustrating but trust your plan and trust the taper. Stick to short and easy runs with some strides in or swap a run for yoga or swimming.

2) Rest
Get plenty of sleep in the build up to the marathon, especially if you usually don’t sleep well the night before a race.

3) Hand sanitizer
Am I the only one who goes crazy with the hand san in the run up to a marathon!? Sometimes it’s when you stop that you start to get run down or pick up a cold so I’m religious with my hand sanitizer.

4) Don’t panic train
I am nowhere near where I’d like to be for this race in terms of training but now isn’t the time to panic train. If you’ve missed long runs due to injury or other commitments don’t try and play catch up. Trust in the training you’ve done and focus on the taper now and ensuring you’re healthy for the race.

5) Look back over your plan
Trust in your training and look back over your plan to remind yourself of just how much work and effort you’ve put in to training. It’s natural to start doubting yourself in race week, everyone does but take this time to reflect and think of the positive elements and successes of the last few months.

6) Don’t try anything new
Now isn’t the time to buy a new pair of trainers, start using different energy gels or decide you’re going to try new foods. Save that for after the marathon. Stick to what you know. If you’ve got a routine and you always eat pizza the night before a race, do that. If you know what works for you then stick to it and you’ll prevent any avoidable mishaps.

7) Plan
Have a race day plan. If, like me, you’re staying overnight somewhere before the race make a list of what you need and tick it off as you pack that way nothing vital gets left behind! Know how you’re getting to the race village as well and allow for traffic and other unpredictable circumstances when thinking about time. It’s nerve-wracking enough on race day let alone having to deal with being late or not knowing where you’re going.

8) Nutrition & hydration
Similar to number 6, don’t try anything new, stick to what you would usually eat or drink although it is wise to cut back on certain things. I don’t drink alcohol in the lead up to a marathon or eat lots of rubbish food. That said, I know people who drink several beers the night before a race and people who eat whatever they want and still put in a good performance! Just be mindful and do what works for you. Don’t use the excuse of carb-loading to eat everything in sight otherwise you could end up feeling sluggish and heavy on race day.

9) Don’t lift heavy 
If your usual training routine features heavy lifting then give those sessions a miss this week. I usually do CrossFit about 3 times a week but have a break from it during the final taper week – you don’t want to risk any injuries or have DOMS on the day of the marathon.

 10) Positive thinking
Finally, think positively! Visualise crossing that finishing line and how amazing you’re going to feel. I also like to devise a race strategy and think about how I’m going to tackle it and at what pace. Let’s also not forget that we’re doing this for fun so enjoy it – that feeling with last a lifetime!

Are you running a  marathon soon? Or have you recently completed one? Let me know what your race week tips/strategy is! 🙂

Tag me in your marathon pictures on Twitter & Instagram using #hannahshappypace

 

Finding my happy pace: Easter weekend 18 miler

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I can’t quite believe that it’s just 12 days until the Manchester Marathon!

18 miler

I’m finally allowing myself to get excited about the thought of reaching the start line now! After a couple of months of “should I or shouldn’t I” run the marathon I’ve settled on “maybe I can after all.”

If you’re familiar with my blog you might have read my posts on my sub 3.45 marathon goal for Manchester and then how an injury  threw a spanner in the works.

However, despite ruling it out for a while I’ve persevered and tried to get the miles in without getting too stressed that I was about a month behind where I should be in my training plan.

Anyway, this weekend, spurred on by the good weather and the lure of Easter eggs, I hit the roads to see if I could manage 18 miles.

I set out at about 7.50min/mi pace for the first couple of miles, trying to slow down to an 8.35 pace which would be my ideal marathon pace for Manchester. I soon settled in to a steady rhythm and despite feeling a twinge in my knee at mile 5 it wasn’t enough to quit so I carried on and it soon went.

Mile 9 came and it was time to turn around and run back. I took a bottle of water with me which had an orange flavour High5 Zero Electrolyte tablet in and I also had one tube of tropical punch flavour Shot Bloks.

In case you’re interested in how I fuel my long runs, I normally don’t take a drink or any energy gels with me unless I’m running more than 10-12 miles.

I had my first drink and Shot Blok at 9 miles and then every three miles after that, so another drink and Shot Blok at 12 and then my final one at mile 15. I didn’t end up drinking the whole bottle of water and had three Shot Bloks in total.

I felt good throughout the run and it was so nice to be running in the sunshine and without a jacket on for once! Hello spring!! 🙂

I managed 18 miles in 2 hours and 28 minutes which I was thrilled with! Last year when I was training for the Yorkshire Marathon I ran 20 miles in 3 hours and 3 minutes so I definitely feel as though I’ve improved which is a major confidence boost ahead of the marathon.

I finished with a victory dance in the street and a bemused look from a couple of dog walkers but I was so happy! I refuelled with an egg scramble and then some chocolate – not the best refuel I know –  before heading out for some shopping and amazing Hotel Chocolat hot chocolate with my mum. Later that evening Dane and I celebrated at Ambiente Tapas (he’d spent a good three hours mountain biking!) and it was delicious. Ambiente Tapas is my favourite restaurant so if you’re in Leeds or York it’s definitely worth a visit!

Heading out for tapas to celebrate.

Heading out for tapas to celebrate.

I’m now feeling much more confident about the marathon but will see how the next two weeks go and if there’s any sign of my injury flaring up I’ll re-think my plans.

Happy running! 🙂

Overcoming the fear

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  The fear – that irrational feeling ahead of a run you just can’t shake for some reason.
Leads to excuses, skipping runs and being a general wimp! 

long run 3

Taking in the scenery on a weekend long run

I admit, I’ve had the fear recently but it’s about time I shook it off and got my legs moving again! I’ve still been running but one thing’s for sure is that at times I’ve definitely been wimping out of my long runs.

My knee hurt, my calf hasn’t been 100%, I’ve got too much work to do or it’s too late in the day to do it now. ALL excuses and all ridiculous ones. (Obviously don’t run if you’re injured but I’m not – touch wood!)

I’ve slowly been recovering from a knee injury which is why I think I’ve had the fear. It has made me reluctant to get back in to things and to really push myself. I fear that if I start, having told myself I’m going to do 11 miles and have to stop at 4, I’ll be gutted and grumpy for the rest of the day or worse still I’ll have to admit that I’m not recovered and have to rest!

So I’ve taken on the most illogical tactic ever of avoiding long runs and just sticking to shorter ones. But I pushed that to one side – finally!! – and headed out on a surprising 15 miler – see you later fear!!

Here’s how it went down:

Total  miles: 15.01mi
Total time:2hours 10 seconds
Av min mile pace: 8:00/mi
Mile splits:

1- 7.18 (oops started out too fast!)
2- 7.53
3- 8.06
4- 8.11
5- 7.48
6- 7.49
7- 8.07
8- 8.12
9 – 7.51
10 – 7.58
11 – 7.59
12- 8.12
13 – 8.08
14 – 8.24
15 – 8.05

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What I found, not surprisingly, was that my legs were fine, it was my mind that had been struggling and all I needed to do was pull myself together and get out there and enjoy it!

Whether it’s that you’re going to finish last, you’re too self-conscious to run in front of people or you’re worried that you’ll have to walk, there’s always an excuse you can find to get out of running.

There’s nothing wrong with a bad run though. If you do have to walk, don’t beat yourself up about it – you’re still out there moving and logging the miles! Letting go of bad runs is something I need to work on. If you have a bad one, take it in, think about what went wrong and why but only do this for five or ten minutes. Then, put it to one side and move on from it. Don’t give it a second thought or else the fear takes hold as it did with me and it made me annoyed at myself and my progress, or lack of it.

That said, I’m putting the fear behind me and I’m going to crack on and get on with it – starting with a lunch time run in the sun today. If I go slow, fine, if I have to walk, fine, at least I’m out there doing it and won’t get home tonight thinking “I should’ve gone for a run today.”

More self-loving and less self-loathing! Run because you love your body!

🙂 Go and find your happy pace!
#hannahshappypace

Lady Garmin Forerunner 220

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Meet Lady Garmin, I rarely go anywhere without her. She’s the timekeeper of my happy pace, she pushes me when I’m not going fast enough and she sings happily to me when I get a new PB. I love her.

garmin

I was given this watch as a present as I embarked on a new marathon training plan and even though I’ve only ever had one Garmin before I have been super impressed with everything this watch can do.

To start with, the Garmin Forerunner 220 lets your friends/family/coach see where you are during a training run or a race, providing you’ve got your phone with you and are using the Garmin Connect app. I don’t run with my phone often as I like time out from it on my runs but I do take it with me on particularly long/rural runs and this feature is great if you’re racing or for worried parents/significant others!

Let’s start from the minute you put the watch on shall we. The lightweight design makes it feel as though you’re barely wearing a watch and the strap is comfortable and does not rub.

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There’s absolutely no delay in connecting to GPS to get going – just press the run button and you’re off.

Once you’re running Lady Garmin automatically pauses when you stop and starts again when you continue on your run – this means there’s no need to keep clicking stop/start if you have to stop at traffic lights.

You can also set her up so that you get vibration alerts if you’re going too fast/too slow compared to your goal pace. Although if you don’t want that feature on make sure you turn it off as she will keep buzzing away at you if you’re too slow!

You can customise the display shown when you’re running and this can include distance, pace, time, average pace, heart race zones (comes with a very comfortable heart rate monitor), calories etc or you can set up two screens and switch between the two. You can switch between them manually or set it up so that the display switches between the two automatically. 

After your run you’ll be told your distance, average pace, cadence, calories burnt and can then see your mile/km split times.

11 miler

If you’ve managed a new personal best your Garmin will sing and beep happily at you to say congratulations on the new PB and this will be stored on there for you to have a look at and remind yourself of how fab you are at any time.

Lady Garmin also programmes interval workouts and there are free training plans and support on Garmin Connect which you can download and load on to your watch for coaching as you run!

If you’re looking for a new watch I’d highly recommend taking a look at the Garmin Forerunner 220 for not only a reliable and accurate watch but one that’s going to push you too!

Check them out here – Garmin Forerunner 220

When I start my 24 week Berlin marathon training plan (more on that to come soon!) in a few weeks I’m going to start wearing my heart rate monitor a lot more so that I can learn more about my body and how to perfect my pace.

Boost your run with adistar boost

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Adidas ESM shoes

Some girls get flowers and others get jewellery.  I get peanut butter and new trainers!

Yes, these amazing Adidas trainers were my valentines present from Dane and they arrived just a few days ago thanks to a super speedy (free) delivery from Adidas.

I did a lot of shopping around and gait analysis before deciding on the adistar Boost ESM trainers in Flash Pink to match my Hannah’s Happy Pace colour scheme.

I tried on what seemed like hundreds of pairs of trainers but these were the clear winner. A close second were the Adidas grete 30 boost trainers which were possibly the lightest trainers I have ever put on my feet but the adistar boosts felt strong enough to support me through my marathon training.

Here’s what they’re all about…

The shoe offers the best support for a natural foot strike to prevent any pronation and has a TORSION® SYSTEM inbuilt for midfoot stability.

The upper lining of the shoe offers support and comfort and is completely seamless. I’ve also got quite wide feet so finding trainers which accommodate for that can be hard but these were the perfect fit.

The midsole features the much talked about Adidas boost technology which is alleged to give energy back with every stride to help you feel light and fast when running.

Adidas say: “Boost features thousands of visible energy capsules that store and unleash endless energy every time your foot hits the ground.”

The toe of these curves up slightly and at first it took me a while to get used to it but I found that it does actually help you spring forward and gives you power back, just like the description said it would.

The shoe is solid and there’s not a seam out of place. My feet, ankles and legs felt totally secure and supported yet I didn’t feel like I was running in a heavy shoe at all.

I took mine for a spin at the weekend and completed a quick 10 miles (my goal sub 3.30 marathon pace) and they were amazing!

Normally I wouldn’t do more than 10k when breaking in new trainers but these felt as though they were made for my feet. I realise that might not be the same for everyone but I’d highly recommend them if you want a stable yet light training shoe that’s going to be able to do the miles whilst you maintain your speed, if not get quicker thanks to the Boost technology!

Here are the other vital stats:
– Weight: 265g (Size UK 5.5)
– They have a grippy rubber outsole
– They come in colours Flash Pink, Zero Met and Clear Grey
– Start at size 3.5 (UK) right up to size 9.
– They have a breathable mesh lining.
– External heel counter for best heel fit and comfort.
– £130
– FREE Adidas delivery until March 22 – so what are you waiting for go and order some to #boostyourrun 🙂

 

Thursday night training run

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11 miler

It will be six weeks on Sunday until the Manchester Marathon and I think it’s fair to say that my training has not gone to plan at all due a knee injury.

However Thursday nights training run was a success so I thought I’d share with you where I’m at right now.

This was my longest run since the Yorkshire Marathon back in October, yes, OCTOBER! I can’t quite believe it has taken me this long but like anything else where injury is involved these things take time and it’s best to do it right.

Anyway, I was going to try either 10k or 10 miles on Thursday night; there was literally no plan other than go out and run and see how I felt.

I mapped a route out in my head, strapped on lady Garmin and off I went in to the night! I got to 10k and felt good so thought I may as well carry on to 10.

However I’d misjudged the route and ended up doing 11 and even though I had done 10 miles on Sunday that extra 1 mile was HARD.

It felt great to get the miles in my legs and it’s also a confidence boost too knowing that I am still capable of running far and it’s just a case of building it back up.

I also managed to beat my 10 mile time from Sunday by a minute as well, happy days.

Here’s a breakdown of my timings & mile splits:

Total time: 1.30.11
Distance: 11.01 miles
Average pace: 8.11/mi
Calories: 1087

Mile splits:
1- 8.35
2 – 8.17
3 – 8.07
4 – 8.17
5 – 7.37
6 – 8.14
7 – 8.10
8 – 7.38
9 – 8.13
10 – 8.13
11 – 8.41

If I averaged 8.11/mi pace for a marathon I’d be finishing in 3.34.

Looking forward to pushing myself harder as I get back to track soon and start doing some shorter, faster runs at half-marathon pace/quicker than half-marathon pace with Dane. 

Hope you all go out and find your happy pace this weekend! Tag me in your pictures @hannahbryan91 or #hannahshappypace on Instagram. 🙂

14 reasons to love your long runs

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IMG_6944

 

It’s early Sunday morning and your eyes are barely open as the microwave whirs.  When it pings you’re still on autopilot, chopping up a banana and slowly munching on breakfast. It’s long run day.

Sacrificing your Sunday lie in can be hard and when it’s still pretty cold outside it’s even harder to get out and enjoy that long run. Spring is fast approaching though and as the weather picks up I’ve found myself enjoying my long runs more and more.

Here is my top 14 list of reasons to love long runs and embrace your Sunday Funday.

insta pic 1

1- Second breakfast – Trust me to think of food first but that breakfast after is just SO good. When I ran the Yorkshire Marathon I spent a sizeable chunk of the race thinking about where to go for food afterwards. Not only does it pass the time but you get to eat a delicious and nutritious meal afterwards. Who doesn’t love a second breakfast?

2- Endorphins – It’s impossible to not feel great after going for a run. Sure you might feel tired and achey but those endorphins coursing through your veins will have you feeling psyched and ready for the day ahead, which leads me nicely to my next point.

3- Rest of the day – Getting up early to get that long run in means it’s out of the way and you’re free to enjoy the rest of your day. You can embrace Sunday Funday without having that long run feeling hanging over you all day.

4- Miles in the legs – Embrace the fact that this long run is getting the miles in your legs. Whether you’re training for a marathon, half-marathon or a 10k it’s all miles in the legs and that kind of confidence is invaluable when it comes to race day.

5- Time to think – Long runs are the perfect time to think about things whether it’s clearing your head, thinking about race day if you’re training for an event or simply thinking about your week ahead. Not to mention it’s the perfect time to…

6- De-stress – If you’re hitting the road and feeling agitated by something, I guarantee that by the time you hit four miles you’ll be feeling better. Running is the perfect way to de-stress and take that anger out on the roads/trails as those endorphins start to hit.

7- See nice places – When you’re running you become an aerobic tourist. Drive somewhere different and run from there or simply try a new route at home to see different places and take in some amazing views.

8- Spend time with a friend – If you prefer running with someone then this is the perfect way to spend time with a friend, providing they love running too of course! When you’re doing lots of long runs it can be hard to fit social commitments around that so if it’s a fellow runner you want to catch up with then invite them along one Sunday.

9- Practice fuelling – It might not be the most exciting reason to embrace the long run but come race day you’ll be happy you tried out those different gels and found out what works best for you.

10- Perfect your pace – Same as above. It can also show you just what you’re capable of and where you’re currently at with your training.

11- New running gear – Putting in more miles? Then it’s definitely time to reward yourself and buy those new leggings/trainers you’ve had your eye on.

12- Push yourself – There’s something so satisfying about pushing yourself and seeing what you’re capable of. Even if it doesn’t go to plan you’ll have an idea of what you need to do next time to improve.

13- Never be bored on a Sunday – No weekend plans? No problem! Sunday Funday long runs mean you’ll always have something to do on a weekend.

14-End to a great week – What could be better than rounding off a week with a good, solid long run? Not only that but you’ll start the next week off on a high knowing that you’ve had a great week and ended with a fantastic training run.

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Enjoying the nicer weather & running with the dog!

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View along the river one Sunday Funday

 

 

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A serious long run….!

 

It don’t mean a thing if you ain’t got that swing…

Posted in Fitness & well-being, Uncategorized by
Celebrating after doing out 4433rd & final swing!

Celebrating after doing out 4,433rd & final swing of the month!

So after 143 swings every day, 1,001 a week and 4,433 in total, Kettlebell Month is officially over. It has been a great challenge and I think we chose the best one to kick-start 2015.

To jog your memory Dane and I decided that instead of creating new year’s resolutions this year we would take on monthly challenges, starting with kettlebell swings.

On certain days, namely those when I had the previous days swings to do as well,  it was tough but over the past 31 days I’ve seen changes in my body as well as a definite increase in strength and endurance.

Throughout the challenge I used a 20kg kettlebell whilst Dane used a 24, 32 or even a 48kg bell and we did Russian swings which you can see a video of later in this post.

IMG_6777 IMG_6781

Swings are such a simple exercise but when done correctly they provide fantastic benefits.  Here’s a little bit of what I love about kettlebell swings.

  • Simplicity – You don’t need a gym or a whole lot of space to do swings. All you need is this one piece of equipment and 10-15 minutes out of your day. Kettlebell workouts needn’t be 30-40 minutes long-  they don’t even need to be 20 minutes long! Build them in to an EMOM (every minute on the minute) workout or a Tabata set which is eight rounds of 20 seconds on, 10 seconds off for four minutes.
  • Increased aerobic and anaerobic capacity – Because they’re such a good HIIT (high intensity interval training) exercise, kettlebell swings will boost your anaerobic capacity whilst your lungs and heart will get a good workout with high reps.
  • Combines cardio and strength training – What more could you want from a workout?!
  • Strengthen your core muscles – With every swing you do you are engaging your core and a strong, stable core will transfer in to success in other sports/fitness areas as well as aesthetically.
  • Tighter glutes – ‘nuff said.
  • Increased power – Because the swing is a hinge movement, kettlebell swings will increase the power in your glutes and hammies as your thrust forward.
  • No more back problems – Swings help to reduce neck, shoulder and lower back pain as they develop the hamstrings, glutes, core and back.
  • Fat burner – Not only are kettlebell swings a great HIIT exercise, they also boost your metabolism post workout when done with a decent weight.

Now here’s what I noticed:

  • My core was definitely stronger and this in turn has helped with my running as well as exercises such as toes to bar at CrossFit and keeping my core tight in other exercises and lifts.
  • Tighter glutes which has also helped with my running.
  • They got easier! When I first started CrossFit swinging a 16kg was mega tough but now I know that I can do 20 swings at 20kg EMOM for 10 minutes.
  • Endurance – my endurance improved and it became easier to hit 12 swings per round in a Tabata set and basically just to keep swinging!!
  • Time – I learnt that no matter how busy I might convince myself I am, the reality is that there’s always time to get something done. On days when I thought I didn’t have time I just did a Tabata set and within four minutes I’d got 96 done. Easy.

Here’s a video of the last day of swings 20 EMOM, my grip was GONE by the end!

 

We’re now moving on to yoga month which I am SO excited about. I don’t do anywhere near enough stretching as I should do so I’m excited to improve my flexibility and strength and hopefully I’ll find it relaxing as well.

Dane's getting in to the swing of things already!

Dane’s getting in to the swing of things already!

I have downloaded the Pocket Yoga app on to my phone and iPad and here are some of the poses I’m going to try and master by the end of the month -apparently I’ve picked some of the hardest ones – go hard or go home, ey!

 

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Refusing to let injury stand in my way

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 “I don’t think there’s such a thing as the perfect marathon training plan.”

My physiotherapist said this to me at a recent session and I couldn’t agree more. We can spend time devising detailed training plans suitable to our goals – I’ve got a pretty good one drawn up for April’s Manchester marathon – but at the end of the day marathon training is really about taking it all in your stride, no pun intended.

Even if you’ve got the best plan drawn up, external factors can halt your plans such as work commitments or a niggling injury.

It’s the latter which has temporarily derailed my schedule but after a long awaited visit to the physiotherapist I’m here to tell you that if your marathon training is halted because of injury don’t panic, don’t hit the peanut butter and certainly don’t think that you’re out of the race. It can be quite the opposite in fact, unless your physio has advised against racing entirely obviously, but if your injury just requires rest for a couple of weeks then it’s still game on rather than game over.

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Over the past couple of weeks I have experienced a pain in my knee similar to someone clamping it in a vice every time I’ve reached two miles on a run. It’s not a pain I have experienced from running before and it’s certainly not fun so I booked in to see Jeroen at Jorvik Physiotherapy who was fantastic.

I’ve got to rest for three weeks but luckily not entirely. I’m only allowed to do upper body weight training, cycle or go on the cross-trainer. I can also swim but no breaststroke. I can start running again after three weeks, or sooner if the swelling in my knee goes down before then, and I’ve been given some good stretches to do and told it needs massaging every day.

Jeroen was so positive which really kept me upbeat and he told me ways to keep my strength up without damaging my knee and was confident that I’d be back on track within a month or so. Personally I think that finding a good, positive physiotherapist makes a world of difference.

So even though I’ve been told to rest, I’m lucky enough that it’s not complete rest, which can often be the case with knee injuries. I plan on cycling a lot, getting my swim on (thanks Adidas for my new costume) and still bashing out pull-ups and what not at CrossFit, all the while keeping a mindful watch on my knee.

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I’m also lucky enough to have been drawn up a prehab plan for my knee to hopefully prevent me from getting injured in the future. I’d definitely recommend having a coach draw one of these up for you too if you’re injured. It’s something you can incorporate in to a training plan and eventually doing the exercises will just become a habit.

Here’s a little snippet of what mine involves:

Single leg hip lifts
Seated leg lifts/L-sit progressions
Side plank with leg raise
3 point plank
Glute circuit of glute bridges, clam shells, fire hydrants and glute ham walks.
So, if it’s bad news from the physio don’t view it as bad news, view it as a new way to train. If you can’t run, yes it’s beyond frustrating, but look at what else you can do, talk it through with your physio and find new ways to keep strong, fit and healthy and I promise that when you get back to running it’ll all be worth it and you’ll still be feeling fit and ready to race.

🙂

Ps If anyone in York is in need of a physio visit Jorvik Physiotherapy in Fulford, Jeroen knows his stuff.