2015 Running Thread Part 6

Also re Achilles, thanks for advice run. I think the eccentric exercises are supposed to strengthen as well as stretch, it is essentially dipping heels over edge of a step. I'm not always as dedicated to doing it as I should be though
lagoonablue the standard advice is to rest initially and I would do this if it is a new problem for you.
Must admit I don't stop running during flare ups now although I do ease off a bit and often substitute some cycling. But I have had Achilles issues for about 5 years now and it never completely goes, I nearly always have some pain and stiffness in mornings and after sitting for a while. I did completely rest and ease back slowly into running at the beginning but it just kept recurring so now I manage it within my running or I'd never be running regularly. Not that I'm advocating this, it's just what I do.
It's not usually painful during a run, can be initially but settles down within first half mile, then gets painful and stiff after I stop, especially after sitting, even for 15 mins. Sometimes I hobble across the room after a coffee break and wonder how I can just have run 11 miles earlier when I can hardly cross the kitchen now. But once up and walking it improves.
I think if it was painful actually during running I would be much more inclined to stop.

Re ultras, I was chatting to a guy during last hm who does ultras and finds them much easier than full marathons. He said it was because of the more interesting varying terrain and walking up the hills vs relentless pounding on mainly hard surfaces. It got me thinking about my future aims. I had been thinking of training up to do my first full marathon next year but tbh I find after running a half I am ready to stop and really don't fancy that just being halfway. Mentally as well as physically. However I love running trails and am wondering about going down this route. Am looking for some all trail runs about hm or just over distance to try but nothing reasonably local so far. I have done a multi terrain hm which I loved but at least a third of it was road or very good footpath. I am also very geographically challenged and rubbish with a map/compass. Do you need these skills for most trail races?

Plus Anglaise didn't actually add her 11.13 so it's 1558.12 and then I have 12 miles to add from last night to make 1570.12. 1100 metres of ascent. It truly sucked. Drank a litre of coconut water and a litre of water when I got home and was still dehydrated today. Longing for winter.

RE Speedcross, yeah I realised after I wrote it that what I said must be bollocks cos loads of blokes wear them so maybe I just have lame-ass, sensitive feet. I'm ok in them up to 25 k or so but after that, they hurt. The hardness of HK trails may also be a factor. I need to find me some nice soft forest runs.

Suzanne Ultras have proliferated really quite astonishingly, but mainly amongst walkers I think. A lot of the popular one (Race to the Stones etc) are actively marketed to walkers and if you look at the cut offs, most accommodate them. There are still really few people who can run more than a marathon, especially off road, but then, trail races usually require you to do some walking just because you'd have to be superhuman to run up some of the hills. My fave distance for a training run would be 10-12k on trail or slightly more on road.

actually that was 31.5k = 19.57 miles. I can't add.

So it is really 1546.99

Argh been really lax about coming on here. Have five 5 k runs and one 6.5k to add to the total so that is 13.36 miles = 1540.78

Off now to catch up on thread!

Easy run this morning in warm Aberdeenshire sunshine, a rarity recently! Now off to walk the dog who isn't allowed to run at present as she's just been spayed. She's not impressed!

1527.42

Thanks. I am really missing it though!

if running makes it worse then probably best to rest it Lagoon, perhaps try a short easy run and see how it feels afterwards?

Different shoes might help...a smaller heel to toe drop tends to put more stress on the calves/achilles tendon

Can I run though with sore Achilles? Or do I need to rest until the direness goes?

Family Lagoon you need to focus on lots of strength training as well as stretches for TA injuries. Over edge of a step is good for combining stretches and strength. Work within pain free range and repetitions.

Interesting comments about Speedcrosses, I'm 61kg and do most of my running in them. I never knew that there was an issue re weight. A lot of men wear them too, is it an issue with them too?

Did a 13 mile recce of the HM I'm doing in 3 weeks time tonight. All trail and a lot of hills. Lovely evening for it with some sunshine at last.

Planning on doing the local Highland Games hill race this weekend, don't think I could class today as tapering

1524.42

Thanks for that Family. I am giving myself a week off and will try what is suggested on the link. Yes it is very frustrating!

11.6 from me

• 1499.82 = 1511.42

Trijo I would imagine few people can cope with very high mileage, ultra distances seem to have gained particular popularity fairly recently (?)

I seem to cope ok with longish runs as long as I dont run on consecutive days, also I've made adjustments in other area's to mitigate the stresses of running.
I think I would only try for a marathon if I was confident that the distance wouldnt be punishing, and tbh I cant imagine that 26 miles would do anything other than beat me up

suzanne I'm one of those who can't cope with high mileage at all - I am almost guaranteed an injury if I push past around 50km a week or am running for more than around two and a half hours at a time on a regular basis. I've run 3 marathons but don't think I'll be doing any more.

www.ouh.nhs.uk/oxsport/information/documents/leaflet_achilles_a5.pdf

Hi Lagoonablue, x posted. I have long standing problems with my left Achilles. It tends to flare up if I have been increasing my mileage or running more hills or fast on hard surfaces, so I ease back a bit but I don't stop running now or I would never get out. Have you increased your mileage or changed your running pattern recently which might account for it?
When mine flares up I follow a regime where I apply ice pack for 15 mins four times a day and do eccentric exercises to lengthen and strengthen calf muscles that lead into tendon. I will try and get a link but if you google eccentric exercises for Achilles you should get the info.
Heel raises to put inside your shoes are also recommended but I've never tried these.
It is very frustrating

I've read a couple of 'talent is overrated' books, iirc the TL:DR is that hours and hours of practice significantly potentiate the advantages conferred by innate talent.

One thing about running, not everyone can physically cope with very high mileage, and I agree with Anglaise, a low rhr is a necessary (although not sufficient) condition for fast running

I use Strava, mostly because my 4 year old Garmin 305 kicked the bucket after Reading half this year and I haven't bothered replacing it yet. I do quite like it - nice interface and covers multisport training pretty well.

I'd love to get a decent Garmin (910/920), but I'm tempted by the old 310 because it's down to £112 on Amazon and it can be used for outdoor swimming.

DS1 uses Strava. He got a Garmin 10 for his birthday recently and now takes both this and his phone out
He has made a garminconnect account and we have told him he should be able to automatically link with Strava via this but he hasn't yet downloaded any of his runs to try, he just takes his phone as well!
One thing we have noticed is that there is a big calorie discrepancy between his Garmin and Strava. Both are set up for his weight so I don't know why. Distance, time etc all read similar, but not calories used. Is this maybe because Strava takes hills into account too?
(I like Strava results better cos we always use up way more calories )

I don't do anything techie myself, am not very into that. Just use Garmin for distance or not at all on regular runs, and for pacing in races. Haven't ever tried downloading it.

Itching for a run today as lovely outside but Achilles playing up a bit so went for a cycle instead.

Been lurking on here for a while. Graduate of c25k and running 4-5 k 3x week since April, really loving it. I got shin splints back in the beginning but got over this. Unfortunately now seem to have Achilles problems. Both are stiff and sore, especially in the morning. Haven't run since Sunday as trying to rest them but they are still sore! I don't want a long lay off. Any suggestions or do just have to wait it out? Can't afford physio tbh. Also stretching seems to make them worse so avoiding them.

Will report back once I have read more am a bit off track as started reading Marion Keyes novel instead.

Suzanne that is not what the book is saying. As I say I haven't read anything about running yet but it applies to most sports.

1494.72

A couple of really short runs for me so far this week, 2.2 and 2.9, so 5.1 to add to the total is 1499.82