The problem is that illness and injury can affect you not just on race day itself, but also in the training during a running program that leads up to a race.  This is particularly likely when training for a long race, such as a marathon where you need months of preparation in order to be ready for the day of the race.  I have recently been struck by an injury which has curtailed my training early in my winter marathon training cycle.  I’m afraid that if i do not get going again very soon, then I will have to abandon my plans for the race almost before I gotten started!

I have to say, it is my own fault to a large extent on this occasion.  I went out for a planned 16 mile trail run that included a number of hills, and early on I felt a pain at the base of my left shin. I noticed it when the tongue of my training shoe pressed against my shin, just above the ankle. Nonetheless, I decided that it was not significant and continued on my run.  I felt it again at around 8 miles, but of course by then I had no practical alternative but to continue on the run, since I was now halfway around a loop course.  Most of the time during the run I didn’t really notice the pain and deemed it insignificant.

Later that night I became aware that the pain was growing in intensity, and was worse when I descended stairs and put additional pressure on that area.  Then the following day I was reduced to hobbling around. Nonetheless, I still didn’t think it would be a great concern.  I applied an ice-pack and took some Ibuprofen to help ease the swelling that was becoming more evident, but the pain got worse and the swelling increased and I could feel a crunchy feeling whenever I flexed and contracted my foot.  It felt a bit like water being squeezed through a narrow tube.

At this point I decided that I had better see the doctor, who diagnosed it as Tenosynovitis and said that the only option was rest and definitely no running!  He was at least sympathetic to my cause, being a runner himself.  I didn’t want sympathy though – I wanted a quick fix so that I could get cracking-on with my marathon running program!  It wasn’t to be, and as a result I had to completely curtail  my marathon training.

About a week later my leg felt much better, and I was chomping at the bit to get going again.  I was also concerned that my lack of activity would result in a return of my migraine headaches, so I tried a gentle three-mile run to ease back into training.  Unfortunately, this aggravated the injury once more and later that evening I could feel the crunchiness returning with a slight pain. So I was reluctantly back to resting the leg and taking anti-inflammatory medication to try to undo the additional damage.

Another week passed and  I again experimented with an easy run, though this time I started with only two miles and even slower running.  I rested the following day, even though the shin was feeling fine, as I was desperate not to cause even worse problems.  Then I ran three miles on my next outing, followed by another day of rest.  So far, so good.  I will continue the build-up as far as I can and as fast as I dare!

I feel like I am walking a tightrope at the moment.  I do not want to cause more lasting damage that will stop me running, but I also would dearly like to make it to the starting line of my planned winter marathon.  Only time will tell if I get the balancing act right.  If I have to miss out on the race, then so be it.  I’ll have to move on, though I can’t pretend that I won’t be disappointed.

Technorati Tags: headache, injury, marathon, migraine, Running Program, tenosynovitis, training

In any long-term running program it is inevitable that there will be days where you will simply not want to do the scheduled run.  Today was such a day for me.

It was the day of my weekly long run, and I awoke early to do a pre-breakfast run. I was dressed and rearing to go when my son awoke crying from a nightmare. No amount of comforting would get him back to sleep, so reluctantly I got changed and sat down with him to eat breakfast and watch TV for a while.

I don’t know exactly why, but when it came to restarting the run a couple of hours later, I just didn’t feel as ready as I had done first thing in the morning. I had a bit of a tickle in the throat, so maybe I was coming down with a cold? Maybe my breakfast hadn’t settled? Who knows. I put it to the back of my mind and began the run.

I had planned to do nine miles at recovery pace. The run was going fine at the half-mile mark, but by the end of the first mile I believed that I was some twenty seconds or more behind my previous time! I was convinced that I had slowed down at a much faster rate than normal. Damn – I must be coming down with a cold! I thought. During the second mile I was debating the wisdom of running the full nine miles. Potentially it could weaken my immune system and make me more likely to come down with a much worse cold. At this point I decided to see how I felt at the end of four miles. If I still felt under-the-weather I would call it a day.

Over the next couple of miles my mind was wavering. Although I believed I was slower, I actually didn’t feel as bad as I had earlier in the run. At the fourth mile, I wasn’t quite sure, but I seemed to be maintaining a reasonable pace and perhaps was making up a bit of time? OK then, let’s see how I feel at six miles.

I was feeling more comfortable, if a little tired as I was approaching six miles. If I was slower than usual, it certainly wasn’t by much. It would be a shame to miss out on a reasonable length run, so I would carry on until seven miles and finish there, only two miles short of my planned distance. This would mean that I would not have to change my schedule for future runs.

My pace was maintained comfortably throughout the seventh mile. If anything, I was feeling better now than at any point earlier in the run. Great! Another mile would mean that I had barely changed my scheduled run. So I continued. In fact, I continued past the eight mile mark. I only had another mile to go to complete the scheduled distance, and it no longer mattered if it was slower than hoped. To run nine miles in the future I would have to start all over again, whereas now I was less than a mile away from the distance. It would be pointless to stop.

So in the end I completed my original target distance. What’s more, I subsequently discovered that I had in fact been running slightly faster than in previous recovery runs! In hindsight, I think I was confusing my progress with a faster Tempo run, and not a recovery run. All the negative feelings were in my head. I would have been kicking myself all week had I abandoned that run.

This was a reminder to me that some of my best runs have happened on days when I least felt like running. Also, I often find that the first mile or so can feel worse than the subsequent miles. Thus, it is not a good idea to make any decisions about abandoning a run until around the two mile mark. If the idea of a long run feels dreadful, then the promise that I’ll stop once I’ve reached a shorter goal can be enough to keep me going.  It’s a simple mind game, but it works.

The most important thing is to get started. It is easy to miss a training run if I don’t even bother getting changed into my running clothes. Once the run is under way, it then becomes harder to abandon it than to carry on.

You can find articles about training with a heart rate monitor at the Women’s Heart Rate Monitor training blog, where you can also follow my progress as I put the principles into action.

Technorati Tags: Heart Rate Monitor, heart rate monitor running, Running Diary, Running Plan, Running Program, Womens Heart Rate Monitor

In my first five weeks heart rate monitor training I have made some fairly good progress. My speed is increasing and I’m now running around 25 miles per week. All of my runs thus far have been on a flat treadmill, and now it is time to gradually increase the incline on the treadmill to better prepare for outdoor racing. So for the next few weeks I intend to run primarily on an incline of 0.5%. Just a baby step for the moment, then when I feel ready I will increase the incline still further.

I started the week with an interval training session which was basically identical to the previous week. The difference was that I started the main intervals at 7.5mph and maintained this for the first four intervals. My heart rate reached 173bpm on the fourth interval, so I performed the final interval at 7mph and reached 172bpm before jogging the final mile. Given that I was running on a slight incline, I was happy to see that I still finished the session very slightly faster than the previous week.

On the second and third day I ran recovery runs of six miles and four miles respectively. My times were around the same as the previous week. This still represented an improvement, because the previous runs had been on the flat.

Day four was my second hard session of the week. Rather than increase my target heart rate for the Tempo run, I increased the distance to four miles while maintaining 80%MHR (164bpm). Again, I was pleased to see that my speed was no slower than my previous run on a flat treadmill.

I have noticed a very slight ache in my legs this last couple of days. That’s good as it means that I will be better prepared for running outdoors. I’m happy with the way the training is going and I’m now feeling even more motivated for entering some warm-up races on my journey to the spring marathon.

You can follow my progress on the Women’s Heart Rate Monitor blog.

Technorati Tags: Heart Rate Monitor, heart rate monitor running, Running Diary, Running Plan, Running Program, Womens Heart Rate Monitor

I started the week with an interval training session. During this session I ran a warm-up mile at 5mph, which gradually increased my heart rate to just below 65% of my maximum. Then I ran a series of “striders” for one mile. My first Strider was 6mph, then I increased each subsequent one by 1mph and ran the final one at 10mph. This brought my heart rate up to around 85% and prepared me for the main interval session.

I ran 0.25 mile intervals on the treadmill with 0.15 recovery jogs. As it was my first interval session it meant that I could only estimate a good starting pace. I decided to run at 8mph, but found that this was too fast for the first interval as my heart rate started to climb above my 85% target heart rate. This was not a problem, but would likely mean a considerable struggle at this stage in my training, so I reduced the next interval to 7.5mph. This still felt a bit too fast, so I decided to run the remaining three intervals at 7mph. My heart rate reached my 85% target in each interval, so this was fast enough. My recovery jogs were all at 5mph.

After two miles of intervals I continued for one more mile at an easy 5mph pace. Overall it felt like a tough, but enjoyable five mile workout. At the finish I walked for about 0.25 miles to cool-down, then did my usual back stretches and some leg stretches (hamstrings, quads and calves).

On Day 2, I ran a six-mile recovery run. It was very pleasing to see that my time for the distance had improved by close to two minutes! Such is the power of interval sessions.

Day 3 was a rest day, due to the fact that I had a full day of travelling and work, followed by my second hard training day of the week. I don’t usually run two interval training sessions in one week, so for this session I had planned a three mile steady run at 80% of my maximum. I started at 7mph and gradually reduced my speed (as dictated by my heart rate) to 6.3mph during the run. I ran a four mile recovery run on Day 5, followed by my final run of the week the following day, which was eight miles at recovery pace.

The culmination of the weeks training saw more than five and a half minutes improvement in my time at six miles, compared to the previous week, and well over six minutes reduction in my time for seven miles! This is the result of running faster in the early miles and maintaining a higher speed for longer in the later miles – a double whammy! All in all a good weeks work.

Here is a summary of the weeks training:

Technorati Tags: Heart Rate Monitor, heart rate monitor running, Running Diary, Running Plan, Running Program, Womens Heart Rate Monitor

I have a bit of a love-hate relationship with interval training. I hate pushing myself through some really hard intervals, but I love the feeling when they are over and I especially love the resulting improvement in my general running!

The idea of Interval Training is to run at your race pace (or faster) for a specified distance, interspersed with recovery-pace jogs to reduce the stress on the body. This is widely considered to be the best way to improve race performances – superior to Tempo (steady, hard) runs. It can teach you to tolerate higher levels of discomfort, which will benefit you during a race.

The general principle is to run shorter intervals with more repetitions for shorter races, and longer intervals with fewer repetitions for longer races. However, you will benefit from a mixture of long and short interval sessions in your program. This is because the shorter intervals will help build speed and power, while longer intervals (necessarily run at a slower pace) will help improve endurance and stamina.

If you have access to a running track, a typical sprint interval may be from one to four laps of the track (400m to 1600m). I do not have this facility, but fortunately it is also a trivial matter to structure an interval session on a treadmill where distance is easily tracked. It can be pretty difficult to get reliable measured distances on outside routes, unless you have a heart rate monitor watch that includes GPS tracking or a foot pod to measure distance.

At the start of a running program I tend to run intervals at a pretty conservative pace, say 80-85% MHR. Then build-up to faster intervals as the program progresses over the weeks approaching a target race, at which point they would be at 90-95% MHR. I try to perform each interval at the same speed, but will reduce speed of the later intervals if necessary to maintain control. Sometimes, I may not increase the intensity, but instead increase the number of intervals in a given session. I’m usually flexible to inject variety, but try to adjust my program to fit a particular goal. I’ll try to cover more about this in a future article.

The interval recovery jog is just as important as the sprint interval. To develop your fitness, you do not want to fully recover from the sprint interval before starting the next one. However you need to recover enough that you can perform another fast, high quality interval. A rough guide is to take as much time to recover that it takes to run the sprint intervals. Another option is to use your heart rate monitor to determine when to start the next sprint. For example, start the next sprint interval as soon as your heart rate drops below 65% of your maximum heart rate. The latter method has the advantage of preventing you from being able to run too fast in the sprint intervals.

Due to the intensity of a good interval training session, I would generally run only one such session per week.  My other hard day would likely be a tempo run, rather than another interval session.

You can follow my progress and see examples of how I structure my interval training in the Running Diary section of my blog.

Technorati Tags: Heart Rate Monitor, Interval Training, Intervals, Running Plan, Running Program, Womens Heart Rate Monitor

This article describes how I have adapted “Strides” (also known as “Striders”) into my hard sessions.  I frequently refer to striders in my training diary, which you can follow on the Women’s Heart Rate Monitor blog.

The idea is to do 100 meter repeats at near sprint speed, interspersed with 100 meter jog recoveries. The 100 meter sprints should start easy and build-up to fast speed over the first 20 meters, then hold the fast speed for 60 meters before coasting back down to a jog over the final 20 meters. Since I do not run on a track, I have adapted this for my own workouts on a treadmill.

I start with a warm-up mile at say 5mph to increase my heart rate to about 65% of my maximum. I then input my “sprint” speed into the console. Since the treadmill then takes around 0.02 to 0.03 miles to reach the full speed, this allows me to build-up the speed and simulate that first 20 meters. I then maintain this speed for the remainder of 0.1 miles before inputting 5mph into the treadmill console. The machine then takes roughly 0.02 miles to reduce to the jogging speed. I maintain the jogging speed until another tenth of a mile is reached then start the process again.

Another change I make for my own adaptation is to start with a lower “sprint” speed and increase this with each successive “stride” until I reach the fastest speed for the session. Generally, I aim for the fastest speed to be faster than the planned speed of my subsequent intervals. I like to do this as it initially makes the intervals feel easier. I monitor my heart rate throughout and reduce the speed if I find that I have over-estimated my ability.

Let’s say I planning to run half-mile intervals at 8mph (my estimated speed for 85% Maximum Heart Rate), then I may conduct a session as follows. After my warm-up jog when I reach the 1.0 mile mark I immediately increase the treadmill speed to 6mph and maintain this until 1.1 miles. Now I run at 5mph until 1.2 miles, then run at 7mph until 1.3 miles, then 5mph until 1.4 miles. This process is repeated with stride intervals of 8mph, 9mph and finally 10mph at which point my heart rate has increased to just below 85% of my maximum. The final 5mph recovery takes me to the 2.0 mile mark, and I’m then ready to commence my main interval session.

As my fitness improves, I may start the strides at 7-8mph and increase to 11-12mph. The idea is to be at around my planned interval training heart rate by the time I commence the main interval training session. This could be anywhere between 80% and 95% of my Maximum Heart Rate, depending on where I am in my training cycle and fitness level.

The maximum speed of my treadmill is 12mph. If this is not fast enough to meet my heart-rate requirement, then I can simply increase the incline of the treadmill to make the workout harder.

Technorati Tags: Heart Rate Monitor, Running Plan, Running Program, Striders, Strides, Womens Heart Rate Monitor

Today was the first time during my current routine that I experienced a second wind. I had slowed down to 4.4mph at the six mile mark, but then saw that my heart rate dropped several beats to below 150bpm. I gradually increased in 0.1mph increments until I settled at 4.8mph and a steady 152bpm. I finished the run at a comfortable 4.7mph. This is a phenomenon that I have experienced many times during longer runs. I don’t know the science behind it, I just know that it happens. Perhaps I’ll research an article for the Women’s Heart Rate Monitor blog.

So now my four week “induction” back into training is complete. I’m happy with the way things have gone and am now ready to step things up a gear by introducing more speed work. This will mix things up a bit and make it more interesting. Also, I’ve decided that I am definitely going to target a marathon in Spring 2010, so I will work towards running a half-marathon by the end of this year. Once I establish some dates I’ll draft up a training schedule for my long runs and speed training.

I’ve highlighted the tempo run in bold to distinguish it from the recovery runs.

Technorati Tags: Heart Rate Monitor, heart rate monitor running, Running Diary, Running Plan, Running Program, Womens Heart Rate Monitor

My first run of the week was five miles and I shaved a full second off the time of my previous run. Strike up the band

Due to some time pressure, I shuffled around my workouts a bit and did my tempo run on day two. My plan was to run two miles at 80% MHR (maximum heart rate). I had no idea what pace I should start with, but decided on a conservative 6.5mph. It took almost 1.4 miles before I reached my target heart rate, so I decided to stretch the run to three miles. This meant that I would still run nearly two miles at my target rate despite starting out a bit too conservatively. My speed came down fairly rapidly during the third mile and I finished the run at 5.6mph in a time of 29:05. I was pretty happy with that.

On day three I reverted to my usual recovery pace for a four mile run. I started at 6mph and finished at 4.6mph with split times of 10:10, 21:05, 32:55, and 45:33.

Progress is slow at the moment, but I know the improvement will come.  When it does, you will be the first to know on the Women’s Heart Rate Monitor blog.

Technorati Tags: Heart Rate Monitor, heart rate monitor running, Running Diary, Running Plan, Running Program, Womens Heart Rate Monitor

Next week I intend to increase the mileage and include a short, moderately hard run.  You can follow my progress on the Women’s Heart Rate Monitor blog.

Technorati Tags: Heart Rate Monitor, heart rate monitor running, Running Diary, Running Plan, Running Program, Womens Heart Rate Monitor

My cold only lasted a few days and had very little impact, so I didn’t need to hold-back the training.  I started the new training week with a four mile run and showed improvements across the distance. The split times for each mile were 10:31, 21:56, 34:06 and 46:46.

The day after I ran five miles starting at 5.9mph with gradual reductions to 4.6mph (using the methods I have outlined previously). This resulted in further improvements to my split times – 10:25, 21:25, 33:00, 45:28, and 58:22. Overall, this was more than three minutes faster than the five mile run just a few days before.

Day three was a rest day, then on day four I trained exactly the same as day two. I held the starting pace for more than 0.6 miles (approximately one kilometre) before starting to gradually reduce the speed to keep my heart rate at my recovery ceiling. I’ll therefore increase my starting pace to 6mph for my next run, which will be six miles distance. The split times today were 10:18, 21:04, 32:45, 45:04 and 58:00.

The progress is encouraging and I’m starting to look forward to running some races in the future. I’m hoping to run a spring Marathon next year. It would be good if I could be ready for a half-marathon before the end of this year. I’ll see how the training develops over the next few weeks.

Hopefully you can begin to see why I have emphasized how motivational it is to train with a heart rate monitor, along with keeping records. You can continue to follow my progress on the Women’s Heart Rate Monitor blog.

Technorati Tags: Heart Rate Monitor, heart rate monitor running, Running Diary, Running Plan, Running Program, Womens Heart Rate Monitor