Recovery run

A Recovery Run is a good step to take after a major run, such as a marathon and one which I had been longing for all week.

The purpose of a Recovery Run, put simply, is to stop a runner from seizing up.  It is helpful in keeping joints moving and as a reminder about still being a runner.  It is also part of a healing process, should this be necessary.

There's no set formula as to what the length should be, or the intensity or speed but generally it is best for them to be gentle, easy going and comfortable.  A Recovery Run is not the place for seeking a high pace.  If anything starts to hurt (i.e. joints, muscles etc) it is better not to run at all, or at least make it a gentle jog.  The last thing you want to do is aggravate anything and delay the healing process.

And then there is the mental health side of a Recover Run, which should not be underestimated.  This is relevant where a runner has put everything into training and the race itself was emotional; this can happen.  Some runners may feel a sense of real achievement, others might be disappointed and therefore this needs to be processed and dealt with.  Therefore the Recovery Run can be helpful in putting everything in perspective.

Yesterday I had a Recover Run, following the MK Marathon a few days ago and I had been seriously looking forward to the run; here's the features:

• Distance: I did exactly 7.5 miles over my favourite hilly route.  I decided to do it in reverse as I was not wanting to chase any time over any Strava segments or anything like that.

• I was running for enjoyment, not for event training or improving my fitness.  I had nothing to prove, it was simply for the joy of running.  Arguably there is no better reason to run.

• The conditions were perfect; temperature, scenery and my mood.  Just right.

• There were a few spots of rain in the first mile.  My first reaction was wishing I was wearing an extra layer, possibly a light rain jacket.  Then I figured I'd simply enjoy it (at that point the rain stopped!).

• I could feel a little ache or two in my legs but there wasn't much to it.  Just as well I wasn't pushing myself.

• I ran up the shortest and steepest hill I know around here with comparative ease (at 1:4 it will never be easy)

• I was feeling thankful I could do this run.  Thankful because I pulled myself away from being an overweight couch potato and lazy slob all those years ago, even thankful for all the stress and worry which drove me to it in the first place. Thankful because I have been given a good pair of legs, lungs and heart to allow me to do this.  

MK Marathon countdown

This time tomorrow I will be nervously having my breakfast before setting off to Milton Keynes for the marathon.  This is the third time I will have completed this race and, as I have such good memories, I am really looking forward to it.

In getting the negatives out of the way, I am still being dogged by an annoying injury which probably ranks amongst the most avoidable injuries a runner could get.  I have a dose of shin-splints.  This is tenderness and some pain on the front of my shin bone (where various tendons join the bone).  I put this down to over-use.  The second injury (same leg) is one of the calf muscles is sore and has been for a few weeks.  Lately I have been having some short runs of only a few miles in order to remain supple but not to aggravate anything.

The solution to all of this is taking some Ibuprofen on the day and continued gently stretching, which does seem to be helping.  Having said that, I am prepared to pull out on the day if it's too painful and right now I'm thinking this could be a possibility, although this is something I have never done before.  Even if the race goes well, I dare say I will hobble around afterwards and it does seem to be affecting my hip after a run.  All this is another reminder of how fantastic our bodies are in terms of the complex design and how everything works together but we aren't made to carry on forever.

My checklist:

• Race number
• Safety pins x4
• Shorts (I have treated myself to some new Ron Hill shorts!)
• Shirt (haven't decided which to wear, depends on the weather forecast!)
• Socks (again I have treated myself to some new ones: X-Socks)
• iPhone, charged up
• Small ruck sack, with bag tag
• Running shoes
• Timing chip
• Sort out where to park
• Plasters on the ball of each foot (a blister spot after 20 miles)
• Trim toe nails
• Hydration starts today
• Don't eat too much this evening
• Something to wear before / after
• Some cash
• Read through the race guide

Remind myself

Yep I need to remind myself why I do this.  This is a bit of "self talk" now and something I encourage other people to do themselves.  

Running is a fantastic sport and something I can do alright.  I will never be a medal winner but my performance isn't too bad.

It helps me stay in good shape physically and keeps my weight nicely under control.  I weigh the same as I did two years ago, albeit a tad higher than I have been in recent years.  My BMI is 22.  I have also had the results back from some blood tests; I like to have a check-up once a year to cover the usual things such as cholesterol, glucose, liver and kidney function, PSA and so on.  Besides I am apparently of an age where this is more cost effective for the NHS to make sure I am in good shape as it's a prime time for diabetes, strokes and other heart issues to emerge as problems which could be dealt with.  Nine tests altogether.  Happily these are said to be "absolutely normal, the Doctor doesn't need to see you about anything".

I need to prove to myself I can still do this.  If it wasn't for being injured, I think I could match my previous time of a whisker under 4 hours as otherwise I feel pretty fit.

Also I need to do this for the satisfaction of doing it.  There are many challenges along the way in terms of training and the actual day itself.  I need to prove to myself I can do it, not to give up and make a good time if at all possible.

Can't wait.

Ever done a Bleep Test?

The Strava view of my Bleep Test

Well I can tell you Thursday night's training was fun, once again courtesy of the seriously serious Reggie and James who work together as excellent coaches.  The first challenge for us was a Bleep Test and we were accordingly split into two teams.  I was in Reggie's Reprobates.

You have two parallel lines, 20 metres apart, with cones etc to mark where they are and a coach is positioned at each line to make sure everyone plays by the rules (as if!).  The idea is that you run back and forth in time with the bleeps which gradually get faster and faster.  It starts off fairly easily so there's little more than a jog needed to cover the 20 metres.  Every few bleeps you hear "Level 2, Level 3" and so on, indicating you're moving up to the next level which is slightly faster than the one before.

James fixed up a ghetto blaster so we could all hear the bleeps and this was all done on a tennis court, as you can see on the above image is from the Strava App.  Mind you, the photo is a little deceiving as it was pretty dark and frosty but you can get the drift of how it has picked me up in running back and forth.

Once you have arrived at the line late three times, you're out and the coaches made sure of this.  For myself this was easy to determine as I seriously over-shot the line on one of the sprints and that then put me way behind, so the next two sprints had me out.  I made Level 8.5 which put me roughly in the middle of the field.  I take my hat off to Charlie who kept going until he'd almost doubled my score (this is a reminder of youth - done so effortlessly, without breaking into a sweat).

I am not sure if it was universally liked by the others, as there was a faint groan when it was suggested it could be repeated NEXT YEAR.  Never mind NEXT YEAR, I'd quite like another go, now I know what's involved and even better would be in daylight so I don't over shoot the line again - I might even make Level 9 (he says optimistically, ahemmmmm).

If you're a runner or vaguely interested in fitness, it is worth doing and I can see these are positive reasons for doing so:

• Great fun, especially in teams
• Warm up is built in with a gradual build up, although there's nothing to stop anyone from warming up more fully beforehand
• A great test of speed, cardiovascular ability and agility
• It doesn't go on for too long, therefore great to combine it with other forms of exercise or training
• You have a score which you can remember.  Then next time you'll see the difference
• It tests outright speed, acceleration and agility in turning around

High recommended!