Hayling 10

Another race for me on the sidelines - I'll be back soon I promise!

The weather was pretty good for spectating, but it was rather windy along the seafront. Many complained of slow times - probably due to the wind, but a lot ran the Gosport Half last week which couldn't have helped. That's two Hampshire Road Race League events in consecutive weeks and a third next week - madness!

Jo Kelsey of Winchester won the ladies race; making a full podium of Winchester ladies, as is often the case. The men's race was won by Thomas Payn. Our men's team placed well in 4th place, led home by Lee, with James, Tony and Neil in close attendance. Shelly and Marilyn were led home by Ruth to pull us ahead of Overton in the league - let's hope that's a trend that continues!

The full set of images are on Photobox here: http://www.photobox.co.uk/album/4487785

Here are the highlights:

Serious weights

I've been developing a weight program while my running has taken a hit.

This is what I did this evening:

20mins x-trainer aerobic level 13
2*10 clean 31kg
20 squats 41kg bar (maybe should up the weight)
bent knee calf raises 20 each leg
20 straight leg calf raises + 15kg
20 lunges + 20 walking lunges 2*15kg dumbbell
20 side raises/bends 2*15kg
walking lunges with medicine ball side to side
glute raises 15 each leg 8kg behind knee
2*single leg squats 20 right 30 left
gymball sitting and kneeling
10 gymball hamstring curls + 5 single leg
10 gymball superman
20 gymball crunches
20 gymball asymmetric crunches
10 gymball side raises each side
20 gymball dorsal raises
2*15 vertical hanging knee raises with ankle weights
0.5km walk 5deg 7.5kph
1.5 km run 1deg 10.7 kph
5 mins air stepper 80spm
10mins spinning
loads of stretching

I may have got some of the names wrong, but hopefully they are descriptive enough. The program may change once Elaine has run through things with me next week, but I reckon it's about right.

Note the running!! I taped my ankle and all seems well.


I had a strange experience at the gym. While I was in the studio upstairs, on my own, I heard: "Customer announcement: would all customers please leave the playing area". I didn't really understand what they meant, but knew there was a kiddies play zone so assumed it was that they were referring to - no fire bells or anything. I carried on for another 30 mins of cool down and stretching. When I walked downstairs and out of the gym all the plasma screens were off and the gym reception locked. Then outside all the vending machines had black bin bags taped over them and all the lockers were locked with no keys in any of them. I went for a shower in the deserted changing rooms. As I was getting dressed a man walked in and with a quick "Oops, sorry" exited. As I walked out, the penny finally dropped as dozens of Police officers filed down the corridor - serious security!

Tonight is the monthly SNAP disco (Say No And Party) for the kids. I had no idea what a large scale operation it is. The road outside the leisure centre was closed. The car park was coned off and I had to exit through the council offices next door.

I suppose with a swimming pool and gym they have to be careful no kids get up to mischief, but I had no idea they took over the leisure centre to that extent - it shuts to the public for the evening.

"would all customers please leave the playing area"

playing area?!!!

This is serious stuff!

Gait analyis

This morning I had a fitness and gait assessment. The idea was to identify any problems which may have contributed to my shin splints, and design a weight program to correct any muscle imbalances.

Elaine had some interesting observations!

I'm fairly light footed, but do tend to heel strike a bit. I'm quite tense on foot strike, with my ankle fully dorsi-flexed (upwards). This explains why I get tightness in my shins for one thing.

She doesn't want me to consciously try to change my gait, but trying to keep my ankles relaxed and flex more at the hip will help. Just trying to not be so straight legged as I footstrike will take the tension out of my ankle and help my shins. I could certainly feel a difference when I just tried to put a little more tension in my hip flexors and relax my ankle.

I noticed myself that my right shoulder is noticeably down and back compared to my left - this was the first time I've ever run on a treadmill in front of a mirror - in my gym the mirrors are at the side. Elaine said my one hip was raised (I can't remember which one), so maybe the shoulders are in reaction to this.

One key observation was that she was surprised I didn't trip over as I ran, as my left leg comes right over my midline as it trails behind me. I'm quite asymmetric!

She also observed how defined my right glutes were when I ran, compared to the left glutes which were quite flaccid(!). This explains why any tightness I get in the glutes is always on the right.

The brief muscle strength tests she did also showed an imbalance. I am much stronger on the right than the left, although the balance front to back between hamstrings and quads is quite good.

It was a very useful session, although we didn't get everything done in the hour we had - I'm booked again for next week, when we'll go through the weight training program.

One downside is my lower shin is now a bit sore, which it hasn't been previously. It doesn't seem to have made the upper shin sore though, at the site of the main problem, so I guess that is good news. I'm a bit disappointed though that a mere 2 miles of treadmill should have such an effect on my lower shin. However, my leg wasn't taped as Elaine needed to see how my leg was moving. Once the physio shows me how to tape my leg, it should help.

I had hoped to go for a run this weekend, but as the physio didn't have time to show me the taping, she's told me to leave it until after our Tuesday session.

A worthwhile expenditure of £30 I reckon!

Gosport Half Marathon

As I was injured, I was team photographer for the day.

Conditions for the race were near perfect from where I was standing. The men all placed well, with what I imagine is a very good team result. Well done to Tony in getting a club V45 record, and Guy getting a V60 record.

The ladies put in a solid performance, with special mention for Amanda who ran with the worst blister I've seen - ouch!

Overall the ladies' winner was Nicola Clark and the men's winner was James Baker.

I got photos of all of the club (bar one, and half of one!), and a few other acquaintances. My apologies to Belinda, recent addition to our racing elite, who just managed to squeeze out of frame in each of the 2 attempts I had at capturing her. Don't even think of slowing down Belinda - I'll try to speed up my photography! I hope Guy appreciates how I've captured his forehead in all its glory.

Here are the pics:

Diary of an injury

I've been a tad quiet on here lately.

I get like that when I'm injured :-(

It was touch and go getting ready for the marathon, but I made it intact, and during the race my legs felt fine. My legs felt fine immediately afterwards, and after 3 days of rest I decided to start running again. I had a series of road race league events in 4 weeks' time, so couldn't hang around.

Big mistake!

I didn't know I was committing a blunder at the time of course - hindsight is a wonderful thing. My calf felt a bit stiff and I had slight discomfort, but I wasn't running in pain. I ran a well paced 8 miles on the Sunday and things felt fine, apart from a bit of tightness that came and went. Looking good!

Then on the Tuesday I ran the hilly club run, taking it steady, but again could feel some tightness in the side of my calf. At the end of the run I could feel soreness on the side of the shin - shin splints - clearly caused by the tightness in the calf. Not to worry though - I've had occasional sore spots before and they've cleared up after a massage. I continued to run without any discomfort.

Then suddenly on the Saturday, 2 weeks after the marathon, I got my phantom pain back - a non-specific ache or tingling, sometimes at the top of the calf sometimes at the bottom, sometimes in the surface of the muscle, sometimes in the shin. I felt sure it was a trapped nerve - I knew the pain wasn't associated with an injury at the site of the pain, but I couldn't figure out where the tight spot was that was causing the referred pain - I suspected it was the shin muscle on the other side of the leg, but couldn't be sure. (In fact it now seems it's the top of the medial soleus where I strained it 2 months ago)

So we were back where we were before the marathon: phantom pain and occasional shin splints. It all cleared up though before the marathon, so I should continue I reckon. Another big mistake!

The phantom pain got quite noticeable during the Saturday, a rest day, getting worse as the day wore on - proof in my mind that it was being caused by nothing more than a tight muscle. I decided to go ahead with the Sunday run as planned. Despite feeling uncomfortable when walking, after a few steps of running the pain disappeared and I felt fine for the rather enjoyable 11 mile run, albeit with the sensation of a bit of tightness in the calf.

I rested the next day. Sensible. On the Tuesday night I jogged our club 5k handicap race, but something was wrong. I had a dull ache in my shin bone. Apart from the sore spot at the top of the shin though, everything felt fine to touch - there were no tender spots near the site of the ache and tapping the shin didn't hurt. I suspected it was still the phantom pain which magically disappeared before the marathon. It didn't feel right though.

I ran the following night, but the aching was still there. The thing that worried me though was my heartrate was way too high. I got home feeling drained after only 4 miles. Overtraining? Post marathon funnies? (I've had these sorts of blips during marathon recovery before.) Or just the anxiety of running 4 miles with an ache in my shin?

Club night on Thursday and I decided to just jog out with the group, let them do their intervals, and jog back again. The ache now was getting worse, and after a mile jog I decided I'd go straight back rather than stand around getting cold. Jogging back with what was now a horrible dull pain in the core of the bone, sense finally took over. What had I done to my poor shin? This felt horrible. I walked back feeling very sorry for myself - the pain getting worse with every step.

It didn't help meeting Gina on the way back, who regaled me with tales of a Denmead runner who had months in a plaster cast due to shin splints. I hadn't realised it could get that bad! Oh no, what have I done?

Then the weird bit: as I got back within sight of the leisure centre I had a sudden stab of intense pain in the side of the calf and the deep intense ache in the bone instantly disappeared. Phantom pain in a nutshell! Phantom pain or not, it was time to rest and abandon ideas of doing the road races.


I've not run since: 11 days and counting. (Actually I tried running after 7 days rest, but it still hurt and I gave up after a few hundred metres)


The bad news: I definitely have shin splint symptoms. I have had discomfort walking since then. The podiatrist has said to wait until I have no more discomfort, and then wait another 2 weeks. He then added that I shouldn't anticipate getting back into the running before Xmas!! My physio has also given me harsh warnings about the consequences of not letting the bone heal.

The good news: I haven't done anything nearly as bad as I feared on that Thursday, as most of the pain has been trapped nerve pain. I've discovered where the trap was, as previously mentioned, and it responded pretty much instantly to some deep self-administered ice massage. Yesterday I did a hard gym session. I ache like crazy today in my shoulders and hamstrings, but my lower leg feels great. This injury definitely doesn't like being rested! The sore spot on the bone has now gone completely. I'm tempted to blame the trapped nerve for the sore spot, but I suspect that was genuine shin splint symptoms.

So where now?

If I am to do as instructed I now have to wait another 2 weeks before attempting to run again. This will be very difficult to do, but I will spend some time working in the gym and assess the state of my leg. That treadmill is going to be calling out to me: "Come on Susie, you know you want to. Just a mile or 2. What's the worst that could happen?"

Then there's the drive home passing all the runners in the neighbourhood, with me muttering "lucky b***ers" under my breath.

Ho hum!


There have been displacement activities though: I've managed to get a bit more piano practise in. In fact I've revived interest in getting my album finished. I did a CD album of electronica 10 years ago, and was half way through the follow up when the marathon bug took hold. It takes a lot of time to do, far more than 2 weeks of non-running, but I shall make an effort to get it finished.

I've finally got round to booking onto a coaching course. This won't happen until next year, but I've got involved in a local scheme to get people into running. It's organised through Havant Borough Council, rather than having an 'intimidating' athletics club setting. Should be fun! We might then be able to encourage people to join a running club (our running club!) if they get hooked. I've always anticipated developing my coaching side and this will be a good start.

Finally, the gift of music! If you have spotted My Pig sitting in front of my piano Daisy and were expecting an album of laid back acoustic music, then think again. Here's the opening track "Voices and Daisy" (rubbish title, but it does exactly what it says on the tin!)

Abingdon technical report

Here are the splits:

Mile	Split	ave bpm
1	7:59	No HR	Not sweaty enough!
2	7:27	144
3	7:36	146
4	7:53	148	mile marker out
5	7:22	146
6	7:48	146
7	7:32	145
8	8:36	145	mile marker out
9	7:30	144
10	7:38	146
11	7:44	146
12	7:39	146
13	7:38	146
half	1:41:18
14	7:40	147
15	8:02	149
16	7:48	148
17	7:32	151
18	7:55	151
19	7:58	152
20	7:53	154
21	7:48	153
22	7:50	155
23	7:47	154
24	7:53	154
25	8:24	156	mile marker out
26	7:25	158
26.22	1:38	160	= 7:28/mile
	3:24:10	148bpm ave	7:47/mile ave

The above shows my best paced marathon ever. I sustained my highest ever heart rate, didn't slow in the last 8 miles, and the second half was only 90secs slower than the first half.

I ate gels every 4 miles - 6 in total.

I had 250ml of sport drink 10 minutes before the start. This caused a touch of stitch, but wasn't too bad. The drinks stops were every 2 or 3 miles. I managed a gulp of water at each. Gill handed me a 250ml bottle of sport drink at 6 and 18 miles, but I probably didn't need any - I still felt quite full - I just took a sip. I probably didn't need the 250ml at the start, but in hot conditions (which this wasn't) I think it is a good strategy.

I've commented that I'd lost some fitness (ie pace) in the weeks leading into the marathon, so my time wasn't quite what I'd hoped for, but I'm very pleased with how I ran the race - I don't think I could have got any more out of myself on the day.