The long haul...

[Stumpy]

No, not a long-distance drive!

So I used to do a lot of running, but I suffered a set back last year.

I was supposed to enter the Paris Marathon back in April, but mostly as a result of not enough runs over last winter but also due to an injury I hadn't diagnosed back then, I couldn't. I had a sore foot (heel) I thought from just a lot of running. It also coincided with new running shoes...although I hadn't made the connection at the time.

This sore heel continued and got worse. I decided to rest it for a few weeks to completely get rid of it, early summer. Did a few runs after a month or so, and it flared straight up again. I did a lot of running while away on holiday in August and was in agony.

Read a few books and researched on tinterweb, and decided I'd developed Plantar Fasciitis. There's a number of ligaments that run from your heel under your foot along the arch and connect to your toes. Through over exercise and other reasons this can flare up. It's most noticeable first thing in the morning when you get up - very sore and uncomfortable. But remains and gets worse the longer you're on your feet. Can sometimes feel like you're walking with a frozen pea in your shoe. Also known as Joggers Heel, or Policeman's Foot.

Bought some cushioned shoe insoles to help, and decided it had gone on long enough, as resting alone wasn't really having any effect. So, booked in with the GP they confirmed the injury and basically said take Ibrofuren for 2 weeks to try and reduce the inflammation! It helped but in reality was simply masking the pain, not treating the actual injury. Feckers. Six yrs of medical school for that?! Booked myself in with a physio through my work's BUPA policy, and after 3 sessions it got a lot better despite it still being there.

The cause? The new shoes I bought last year! What? They were the same as an older version I had no trouble with (Asics) so assumed a new version of the same shoe would be fine, but clearly not. Trip back to Asics and they confirmed after a session looking at my gait, I had developed (or had) a slight over pronation in the injured foot, but was a neutral runner. They recommended one of their new shoes. The before and after video analysis confirmed it was corrected with the new shoe. I then took a trip to Sweatshop to get a second opinion. They confirmed exactly the same thing. They however recommended a moulded insole that could be placed in any neutral shoe. Much better idea and at only £45 a bargain too. They also supposedly last around 1000 miles.

I also bought some new shoes as well as I had some discount to use with them (from other earlier clothing purchases) so bought some new Adidas Ultra Boost shoes, which take some getting used to but are a very comfy long distance shoe. They are a very subtle colour though - not They're like a knitted sock really, as they don't have a tongue. Very tight fitting though across the foot width so I had to size up to fit better.

Physio has now finished and I'm maybe 90% sorted. I've got stretches to do for the foot and calves (as they're all obviously connected), and a 'spikey ball' to massage the heel while at home/at work. Ultrasound, for the last 3 sessions has also seemingly helped.

I've been offered a place at this years London Marathon. The place is with a charity through my wife's work, and they're not too stressed about the amount of money I raise so long as it's above their costs. Too good an opportunity to miss

So I've basically lost the majority of the last 12 months through this injury. Partly my fault for not getting it diagnosed and sorted sooner though. Most of the issue stemming however by those fecking Asics shoes. Lesson learnt.

If I've learnt anything from this lot, it's to get shoes checked every single time you buy new ones, or like I have now always have moulded insoles, as they're tailored to your own feet. If in doubt get it checked out!

I've started a structured training plan. Just need to commit to getting up early and doing a session before work really, and getting home early once a week which should be fine. Long runs at the weekend as usual.

I've also been trying to persevere with running to a particularly HR. I'm really struggling with it. Trying to maintain a low HR while running is so hard, as you 'feel' like your walking, going so slowly. Currently I'm at c162bpm which is fine. The idea is that you will actually get faster once your fitness is up and follow a structured training plan. I'll keep it up for a while whilst my fitness returns and see how I get on. I'm also using a HRM/GPS watch to keep track of things which helps.

[Stumpy]

At the end of December my runs totalled:

15 runs
56.5 miles
124 ft elevation
9 hrs running time
Ave run - 36mins
Ave dist - 3.75miles
Longest run - 6.67 miles & 1hr 5mins

Aim is to obviously increase the number, duration and distance over the next few months. Each week there ought to be a min 4 runs per week, with ideally a rest day before the long run. That's hard for me to manage as I need to use both my weekend days for running, so the plan will be to vary the training plan a bit so I can do two runs at the weekend, but importantly maintaining the long run each Sunday. That'll be the key to getting to longer distances (for me).

I'm doing the Virgin London Marathon 'IMPROVER' training plan, as I was able to run for a fair distance without trouble before starting. I'm on Week 2 of the 16 week training programme. I did a few runs before the start of the programme too, just to test my foot out more than anything.

I've just finished Week 6 with the longest run at 1hr 47mins yesterday, which covered 11.5miles. The last half hour was bloody hard into a strong headwind, but head down arse up, was the key!

So it's going pretty well all in all. The 0430 starts aren't great but a necessary evil. Interval training which will be harder to adjust to, but necessary in order to get stronger/fitter/faster.

[Stumpy]

Have finally got round to getting a JustGiving page sorted! Don't be shy, worthy cause etc etc:

https://www.justgiving.com/Carl-Stoakes/

[plumber vic]

That's worth £20 just for the Write up