2015 Running Thread Part 6

[Anglaise1]

New running thread

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

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

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.

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

11.6 from me

• 1499.82 = 1511.42

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!

High mileage definitely isn't for everyone. I didn't realise until I downloaded everything onto Strada that I've been running around 85kms a week on average, but only one [longish] 2 hour run a week, the rest are shorter and more frequent (not much teaching at the moment so I have the time). Since I've upped the mileage I've been having less pain in my knee and bum, but maybe that's because it is dry, when it is wet my knee hurts more for some reason. I love long runs but it is easier to fit in shorter runs to get the mileage. Can't wait to do another marathon or ultra trail - I prefer the endurance to speed races.
11.13 today
1511.42

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

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

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

Thanks. I am really missing it though!

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

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!

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

So it is really 1546.99

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.

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?

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.

Thanks for adding my miles Sophie not sure what was going on with my brain there!
Runforthehills good luck for your hill race this weekend, how far is it?
family ultras require a lot of effort and I wouldn't say they are easier than a marathon, you need a lot of endurance to keep running (except up the difficult hills of course). I think the effort required is as much if not more if you do them mostly as a run. But I agree, trails are far more interesting that pounding the roads. I hope you find some suitable length trails to do - I'm lucky here there is at least on a month locally from May through to October. I'm doing one on Sunday afternoon, 26kms in total, 30% flat, 70% hills and 90% on footpaths. Only problem is the weather forecast, the race doesn't start until 4pm and the temperature is forecast to be 27°C.
A little 6.9 from me today, no running tomorrow, busy working and rest before Sunday's race.
1565.02

Hi LagoonBlue, sorry I have no idea what to do with Achilles other than resting.

I've always thought you can improve but essential everyone has their own physical limit of what they can do and you vacant exceed that no matter what you do.

No more miles from me this month, had to go to ooh dr with dh last night and didn't get home until 1.30 so decided not to get up at 5.30 to run and I'm knackered now so unlikely to go out now!

Family I am like that too. Doesn't hurt during running but stiff afterwards and when I wake up in the morning i hobble! I am planning to run on Sunday so will see how I go and will ensure I stretch. And take Nurofen!

my ankle is often quite stiff and painful when I wake up but it eases off quickly and doesnt hurt during running (or any other activity) almost as if it seizes up a bit through lack of movement at night

Morning all, couldn't get to parkrun this morning, so had a run out on the beach instead. I have some July miles to add, will go back through the thread to see when I last added any.

I too suffer with my achilles. I suspect that it is a combination of over-use (it started when I was doing a "run everyday in March" thing a few years ago, got worse when marathon training and eases off when I run less; and my gait being a bit unbalanced (I have had hip, IT band and foot problems on the other side). Why do we put ourselves through this ?

I thought I switched my garmin off at the end of my run last night, but it managed to log another 2.5 miles while sitting on the mantelpiece .

I will be 49 next birthday, and thinking of doing another marathon next year, on the basis that it might be easier to do it in my 50th year than after my 50th birthday.

18.57 to add to July, and 3.56 for August

1583.59 for July

3.56 for August

That sounds like a lovely race Anglaise, exactly what I would like to try. You are lucky to have so many locally. Except for the temperature, I really wouldn't be able to cope with that! Good luck tomorrow.
And good luck run and Morris and anyone else racing this weekend too

OhOne I like the thought of your Garmin having a wee jog around by itself when you weren't looking have maybe watched too many Disney films
I was thinking of doing a marathon to mark my 50th next year. But I really don't know if I would enjoy running that far, I am generally very happy to be finished at the end of a half! Am slowly upping mileage to see how I feel about it and also looking more at trails. Hmm, decisions........

7.5 from me today. 4.4 early morning intervals then a gentle paced parkrun with a friend who has recently started running. She was delighted to get round and it was lovely to see her enjoy it
3.56 + 7.5 = 11.06