Article - Are you Fit to Run?

Really good article at Runners World, Are you Fit to Run - and how to proof yourself from injury.

6 simple competency tests to assses your strength, flexibility and balance to avoid injury and help you run better and safer.

The lower you score, higher chance you have getting an injury later on.

http://www.runnersworld.co.uk/general/are-you-fit-to-run/6888.html


Not surprisingly lunges & squats are included.
Why am I not shocked... and what have been doing lots of since Nov/ December last year...

Week 5 day 1 personal trainer session , day 2 classes

Beginning of week 5 and still feeling pretty good.

Day 1

Up at 6am for breakfast, session booked with my personal trainer Cath at 7.45am.
Out of house 650, jog to gym , drop my bag off and out for a quick 4 mile run to warm up.

Personal trainer session
No idea what those gym balls with the handles on are called but they're good.

Then lots of squats. LOADS. Wonder how many I've done since last December? 1000s probably.

Various squats with weight to my chest, or a side squat finishing punching the weight into a press at the end.

A lot more arm work this week, flys on the bench, various weights, press ups and then using the cable machine archer style in a lunge facing away from and towards the weights.

All tough but really good session. Arms sore by the end.

Day 2

30 minute boot camp / circuit class to warm up - got a good sweat on. Good mix of things by Scott, burpees, press ups, mountain running, plank.

Then a 1hr weights resistance pumpfx class after..
Find both this and the body conditioning classes on Tuesday have really helped me overall, better core, stronger legs for definite but everywhere else too.
Good hard class today too.

Week 4 day 7 Rest Day & Chiropractor Session

A rest day so nothing planned exercise wise after 2 hard days.

Did have a session at the chiropractors booked though.

Have had 4-5 sessions with Rebecca from Liverpool Chiropractic Care in Crosby since early May.

Within 2 minutes of my first visit, Rebecca was able to diagnose the reason for the long term tendonitis in my heel - my left left was shorter than my right by approx 1.5cm due to the left hip having rolled up slightly.
Since then she has worked on my hip, manipulating it a bit, plus some light  massage on my heel, hamstrings and calf as they adjusted. Not complicated or painful.

I've sorted out a few things in my environment like my office chair and exercising my achilles with stretches on stairs or using a tennis ball (which I did already when I remembered). Lots of iceing on my ankle anyway since it injured till about May 20th.

I do loads of stretches now whilst out running too. Every 3-4 miles on a long run.

2 weeks ago my heel was out by only 2-3 mm - yesterday she found that everything had balanced up and there was no discrepancy.

So very soon, hopefully the problems will clear completely.

Anyone with an annoying  long term injury sports or otherwise, that odd niggle that won't clear and unsure why, I'd recommend trying a chiropractor. Physio helps improve things a lot for some time but doesn't solve the underlying problem always.
I'm still going to need lots of physio/ massage anyway over the next 3 months and beyond.

There is always London, New York etc

Anyway end of week 4 of training , managed to stick to doing 30 miles or more again and in best shape overall I have been for ages, maybe ever.

Week 4 day 6 circuit class & short run

Feel pretty good after the long run yesterday. No major running planned today .
Just a boxing circuit class . Yeah right.
Still think this is the hardest class of the week at the gym. 15-20 different exercises , 1m 15s on each then onto the next one without hardly a break. Then second run through faster at 30s. Twists & crunches to finish.
Sweat dripping off me usually, gasping at times really tough... But you know you have put the effort in.
Unplanned but then did 3 miles run  very slow to see affect on heart rate with the new garmin watch. Very humid so tougher than expected -  10 min miles approx 70% heart rate.
Rest day Monday.

Week 4 day 5 long run & strange symbols

Slept through the 7am alarm so woke up late about 7.45 and had to quickly chuck 2 crumpets down for breakfast . Not easy. Short snooze for 30 mins then got ready and out, kit all laid out waiting.

Had a new garmin GPS watch to try out (a 405cx from Amazon, more later) so wasted a little bit of time getting this setup and the way I want it. Has a heart rate monitor strap when you want to use it to show if you're running comfortably (not often for me) or too hard (often supposedly!).
Run was good a bit tired but okay, need to start running consistent speed which I roughly managed about 8.30 min miles for most of these. More details of these later.
5-6 stops for stretches (calf/ hamstring and dynamic one), route was from Moreton to far side of Heswall by the Devon Doorway pub (jelly babies here) then from there to West Kirby (stopping for a Ribena), then onto the stables at Meouls to meet Mrs FRC who was riding.


In total about 15.5-16 miles.Total time out about 2hrs 35m, running time 2hrs 15.

Protein/ carb shake, water and a change waiting for me, then off to West Kirby for a bowl of porridge at Sweet Pea. I would usually go for the full breakfast but resisting the temptation at the moment... Its not what my body needs after a long run. Nice tea pot though I wish it was real.

Usually a few hours after a long run & breakfast I can crash out and have a snooze but not today. Drank more water and another sports drink and seemed to be able to get through it.. Avoiding going hypo maybe if thats what it is.. lack of glycogen making me tired because food too late or not enough?
The strange symbols? somehow managed to get some nasty chaffing/ allergy on my lower back from shorts... not sure how but looked red livid & was really sore till I took an anti histamine.
Ouch. Note photo edited to protect the innocent ! :)

Week 4 day 4 Rest day

Good nights sleep was clearly needed so feeling much better.

More of the same planned tonight with some pasta then up early to force down some breakfast.

I used to like breakfast as well...

Week 4 day 3 Feeling tired..

Definitely feeling tired today so glad I've taken a rest day.

I used to be borderline hypoglcaemic 15+ years ago, so could faint/ pass out if I hadn't eaten at the right time or skipped breakfast too late.

Doesn't tend to affect me now, I tend to eat at right times or have snacks (fruit, cereal bar, biscuits, cake even) with me.

Checking if my hand is shaking is a pretty good rule of thumb. Its shaking currently.

Probably didn't get enough sleep last night either.. (ok, I'm bad)...

Had some pasta at lunchtime but don't feel like its made much difference yet.

Getting a good night's sleep and resting more.

Still aiming for a run on Saturday but may decide to take it at a slower pace to adjust.

Week 4 day 1 + day 2

Day 1

A day with less on effort wise, but pretty hectic, and tiring too.

Run to the stables then an hour's horse riding, surprisingly tough, especially on legs.

Then a run back home (with heavy back pack on). Quick change then off to the gym for body conditioning class which I always try and do - Cath sneaks in some nasty exercises sometimes. No pain no gain.. One crunch with single leg was particularly nasty.

Run & horse must've taken more out of me than expected, approx 6 miles run in total.

Day 2

Mick's 30 minute bootcamp is always tough, mixture of exercises, very high effort level.. was feeling pretty drained by the end of it. More than expected.

2nd reserve on the weights/ pump fx class after and just missed out, not enough bars or clips even though gym wasn't full. Doh!
Really didn't feel like running but managed to drag myself out.
So even though not feeling 100%, did another 6 miles, phone refusing to lock onto GPS properly which was a pain.. feeling tired.

No football tomorrow so taking 2 rest days (a first) so well rested for Saturday's long run, aiming for around ~16 miles similar to a couple of weeks ago with extra bit on.

Reading lots of suggestions of taking jelly beans or jelly babies with you whilst running, so will experiment.
Paying silly prices for fancy gels and things seems a bit mad.. I just aim for a shop or newsagent and have a normal (not light) ribena.

Week 3 end summary

End of Week 3 Summary so Far

Okay 3 weeks completed, and going really well. Not tired as I was in week 1 and feel really strong.

Since May 31st 103 miles run in 3 weeks, 30+ miles a week.
Since Jan 1st 460 miles (~20 miles a week) but pace accelerating now.

Will hit 500 miles in next 10 days - assuming no injuries of course, fingers crossed.

On top of the running, various gym classes (body conditioning / boot camp / boxing circuit), football, horse riding make a total of roughly 20,000 calories including the running, approx 25 hours of exercise. Phew!

A few pounds lost but enough room for a treat or two to be burned off and a few bowls of pasta before long runs.

Week 3 day 7 End of week + personal Training session

Okay think Cath my personal trainer took me at my word when I said shock my body the first 3 - 4 weeks. :). But in a good way.

Up at 6-630am so time to digest a bit of breakfast, snooze then jogged down to the gym and in there ready for 7.50.

Cable machine - obviously this is not me ;)

Training session really kept me off balance with different things gym ball, cable work (all sorts of nasty things, pulling both cables with reverse arms out of a squat, another like a wood chopping action), heavy weights on triceps till I could do no more.

A couple of jog /sprints around the block near the end, with some crunches & stretches to finish.

Well earned rest now. Muscles I didn't know I had in my arms are tired, but feel really good.

Packed healthy lunch of wholemeal pasta , chicken & tomato too so very organised, feeling very "lean" & healthy.

End of Week 3

Week 3 day 6 run & circuit

Hmm definitely a learning experience, less to eat yesterday less carby and no breakfast today.

8.5 ish mile run to West Kirby then to Upton was way harder and way off the pace I've done this daytime 8.30 - 9.30 min miles a good 30-60 seconds slower.

At end, met up with Mrs FRC for warm down ~2 miles before circuit class. Neither of us firing on all cylinders at all.

No sports drinks available at gym either though I did have half a shake.

Guess there is an argument about fat burning maybe but this was a hard class and both of us tired at start.

Even the warm up was hard , doing pads work, 5 punches then sprint  across the room to do a press up (in boxing gloves), back for 10 punches , run & 2 press ups and onwards right to 50 punches & 10 press-ups.

Then a full circuit class, weights, crunches, dips, army crawl and more. Some more pads boxing punching constantly for ~1m 30s at same time as running on the spot with high legs. Killer !

I take it back that this is like doing an extra 5-6 miles running on the legs -  today felt more than that.

Great class by Liam. Best of the week I think. :)

Off for sleep, personal training session in morning before work.

Week 3 day 3 footy & a recipe

Great game of football at lunchtime. Perfect weather, everyone enjoyed it.

A lot more flexibility in my ankle this week too, felt tons better.

Way more stamina as well so those longer runs maybe starting to pay off already.

Wonder what my fitness/ speed & stamina will be like in 6-10 weeks? I've lost a stone and a half since mid November and pretty certain to lose a bit more with 30+ miles running a week (and thats with occasional beers + treats).

Took the option of a night off, arms & hands still a bit sore from night before so cancelled the evening run, doing a bit longer run tomorrow instead, a day off Saturday, with more miles Sunday/ Monday to balance up for the week.

The missus made a nice healthy meal for the evening aubergine /spinach /chick pea vegetable curry... (plus a bit of extra chicken for me)

Recipe at bbc here

Week 3 day 2. Rest? No. Boxing with Mike Tyson

After yesterday, no running today so kind of a rest day. Vaguely.

Just a 30 minute bootcamp (hard cardio circuit) followed by a pump fx weights/ resistance class.
Done it before so nothing to worry about surely? Yeah right.

My hands and arms are still shaking a bit 4 hours later, it was that tough on my arms and shoulders :) Seriously never had that before.

30 minute boot camp actually was 25 minutes pads work with a partner plus a bit of cardio to finish off.
Thought the pads work would be with my wife but since there was another male in the class we got paired up.

He was admittedly 6ft 2 plus and maybe 16-17 stone...some serious weight in his punches.
Decent right jab and lots of power so tough just taking his punches even before my 10 plus minutes of jabs, crosses, cuts. Arms up all the time

Then to the weights pump fx class. This and the Tuesday class have really helped my running and save having to do a fairly boring weights session on my own in the gym. Lot more fun in a class, time passes quicker and you put more effort in.
Gill changed this class up a bit so that little bit harder but not obvious at first.

Squats with a 20kg bar one foot on a step. Much harder, really stretched my tight hamstrings so loosened up nicely now.
And as suggested pushed my weight up on last arm exercise since it was shorter.

All these worked my arms/ shoulders and hands... Hence the shaking still hours later?

No pain no gain. Now for sleep which is not going to be a problem.....(zzz)

Blogging to Keep Training and To Raise Money for Charity

Good article at Running World about Blogging Hard, Training Harder -
http://www.runnersworld.co.uk/motivation/blog-hard-train-harder/6035.html

"Running is booming online, and the burgeoning community of bloggers, podcasters and posters could even be to blame for running's current surge in popularity. It seems the supposedly sedentary online world is in fact stimulating more of us to get out, get fit and get running.

Find out how blogging about your training or discovering the blogs of other runners can transform your training - whether you want to fundraise, meet likeminded runners or just get a motivational boost."


Has certainly helped me anyway, reinforcing/ concentrating what I'm aiming to do, passing onto family and friends.

I will be starting raising money August onwards, with a just giving link on here very soon.

All debts, favours and IOUs will be getting called in :)

Week 3 day 1 tempo + hills

Thought the 14-15 miles run a few days ago was tough but pleasant/ okay  the other day so picked roughly the same area in reverse direction shorter distance so approx 10 miles.

Was I wrong. :)

Very picturesque at first.

Telegraph Road from West Kirby to Heswall is much much tougher the other way. Way more hills and a big long stretch for what seemed like 10-15 minutes up hill, you could see cars further ahead higher up even in the distance so even hard to take visually/ mentally.

Awesome sight looking up through the chasm of the Red Rocks... Bit like the movie the 300. (photo next time but here is one of Google Maps).

Seriously hard nasty run. Stuck mostly to sub 8m 30s miles even up those hills, with a couple of faster bits sub 8m miles later with slight downhill. Note to self do not run at 6m 30s pace... very bad.

Think this route could be a regular painful run in preparation for the tunnel section of marathon in October. No way it is bad as this surely? Route is here for those interested...

11.5 miles in 1 hr 35mins though, did break in Heswall for a Ribena, few stops for stretches along the way.

Refueled with a well deserved chocolate shake as recommended by sports science guy before gym class, has lots more carbs & protein than a standard sports drink. Someone tells me that Mars Bars drinks are similar calories & content so maybe next time :)

Good body conditioning workout class with Cath as always, but left hip a bit sore on some side crunches so backed off a bit, maybe from the work with chiropractor to sort my leg out.

Hamstring still a bit tight but thats not really new, has been for a few weeks. Stretches next few days plus new office chair imminent so will help.

Full of energy though and feel a lot better than I did 2 weeks ago at start of this program.

No running tomorrow with today's extra effort.

Week 2 day 6 boxing circuit + football

Boxing circuit in the morning, then onto New Brighton.

Tough class as always, Liam does not take any prisoners!

But good. If you can xtrain the boxing circuit with a run before or around it, its like running another 5-6 miles on the legs. Killer but great for stamina.

After that Charity football match LJMU v Radio Merseyside in aid of Kevin Jones after 12pm. Absolutely pouring down, even more rain than yesterday. LJMU unlucky to lose 3-1 against Radio Merseyside team but not really the point.

Great to see Kevin again. Kevin had a stroke during minor surgery in January and was paralysed. Told he would never walk or talk again but proving all the doctors wrong. Walking & talking , an inspiration to everyone there today.

Week 2 day 5 good news at chiropractor

Good news... especially after my long run today.
After 3 or 4 sessions, chiropractor says the 1.5 cm difference between left & right leg is now 2-3 mm .. huge change, hip no longer rolled upwards.
Tendonitis should start going at some point naturally.

Fingers crossed looking good and can only help with marathon training & my legs.
Celebrated with an ice cream down at sea front with those iron men statues in Crosby. Might not have legs of iron but over the next few months....

Week 2 day 5 long run in the rain

Planned a long run all week - would be longest I'd ever ran so carby food the night before, up at 7 to force some breakfast down and then a light snooze.
All good. Looked nice but rain starting to spit at 9 so wrapped up in my trusty yellow running jacket & hat and set off for ~2 hrs 30.

Aiming for 14-15 miles through from Moreton through Upton to Heswall (stop), then to West Kirby (stop) then onto Meols finishing at the horse stables to meet my wife. No set pace just getting some miles in and build up.

Route to Heswall more hilly than I remembered so good tough run. A few stops to do stretches. Rain got heavier.

Couldn't be bothered waiting for a drink in Heswall shop with a queue in front so pushed on. Then the rain got heavier. Right in the middle of countryside the heavens opened. Torrential rain but was actually nice to run in, doing about 8min miles faster than needed.

The Road to Nowhere.. Rain in 2 mins

More hills I'd forgotten then down through the red rocks. Very tough. Down the big hill into West Kirby for a well earned break & Ribena at 11 miles.

More stretching. Lots more. Then onto finish at the stables with a carb protein choc drink waiting. Out for 2 hrs 20 mins and approx 14.5 miles and felt pretty good.  Horses fed.

Larry, ex police horse, enjoying his snack

 Then I got fed, nice big bowl of porridge at Sweet Pea cafe in West Kirby.

Healthy Breakfast

Week 2 day 3 recovery run + football

More exercise than expected but worth it.

Football for an hour at lunch, can definitely feel limits on my foot in terms of mobility and turning.

Then back home for a recovery run with my wife, 8.5 miles around 10- 10.30 minute miles, a few stops and lots of stretches.
Along the beach on sand for a bit so rested my heel. Really nice to run & chat a bit.
Rest day tomorrow, longest run so far of ~15 miles planned Saturday.

Week 2 day 2 - Hill runs

okay, need to start getting faster on my 5k & 10k times before I start adding mileage so aiming to do some hard hill running tonight.

I hate hills but has to be done.

My wife wants to come with me so just doing time based hills so I'm not too far ahead.

Bootcamp at the gym 6pm to warm up... (man, and Mike really warmed us up, sweat dripping off me)..
Then jogged, and onto 2.5 miles of hills with bits after.

60 seconds (approx 200m for me) 5, 30 seconds rest, then jogged along to a steeper hill to do similar timing but more intervals.

There is approx 1 mile uphill in the marathon through the Mersey Tunnel so will be bringing this upto 400m, then 800 then 1600.

Finished with nice jog through the woods (no particular pace) to cool down, then a well earned meal.

Week 2 day 1 horses & running

Okay, needed to be in early hungry on way into work so grabbed a bacon & egg sandwich for breakfast.

Sue me ! The diet marathon guy said it was a good mix. Honest.

Ate healthy the rest of the day ... Rice salad chicken, fruit.  Even chose cottage cheese and oat cakes as my late afternoon snack instead of half a really tempting looking flap jack.

Not run a lot today but still had some cross training of sorts planned

Jogged down to stables off the train with back pack of clothes & boots.
Horse riding for an hour and enjoyed the lovely sea front & weather. Really good for stretching those leg muscles.

Ran back to the gym with my bag most of way... So approx 5 miles in total . This was a bit harder than I thought, maybe a little tired.

Then Cath's total body workout class for 45 mins which is always varied , step , free weights different exercises  - great for overall fitness.

Definitely helped with my half marathon time , all those squats ...general core & strength so try not to miss this.

Had a bit of headache all afternoon but managed it all apart from getting out of sync on some of the step bits in the class ... I have 2 very big left feet.

Well deserved early night.

Week 1 day 7 personal training session

Missed one of my favourite classes of the week circuit class yesterday with the Marathon workshop on.

So Monday morning, booked a personal training session with the lovely Cath, personal trainer & instructor at my gym.

Seriously hard to the point I couldn't do any more crunches at the end.

Dynamic stretches, Kettle bells, planks from hell, mountain running and various other forms of torture.

Kettle bell workouts have a look here, or just have a scan through youtube.

When you think you can cope, there is always something more to catch you out.

On the other hand, got up early for breakfast before the PT session with yesterday's advice, felt much better and refreshed.

For lunch, made a nice health brown rice salad with chicken, butter beans, tomato etc and eat that through the day. Load of apples and water, herbal teas. Scarily healthy.

Felt great right through the day.

Hmmm.

Week 1 day 6 Marathon Workshop

Rest Day - thank the Lord!

Run Liverpool have a Marathon workshop on once a month about getting started, diet, exercise etc

Really interesting, explained why I was tired this week and what I'd done wrong for starters.

Not eating at right times, especially breakfast... also needing some sort of recovery drink between classes with carbohydrate and protein in sometimes.

Lots of choice here, even a diet chocolate milk would do... yazoo mentioned even. Cool.

If only this applied to the custard creams too, I'd be laughing.

That 1st hour after is important... getting food or a drink in as soon as finished.

Good information,

Super healthy afterwards the event with porridge for lunch plus toast, Egg cafe for meal and then fruit during the evening.

Up early for PT session so getting up even earlier for breakfast.

week 1 day 5

Okay, rest day Friday and pasta meal before, longer run of 12 miles Saturday.

had to stop and stretch a few times with the injury, and not as fast as first run, varied between 8m-10m 30" miles. hmmm.

Still tired and not 100% but managed it.

Didn't stop for water which probably a mistake with the warmer weather

Reward of a cooked breakfast, but needed a snooze in the afternoon.

Having a few beers and relaxing tonight, rest day tomorrow.

Week 1 day 3

okay, third run of the week went out with my wife.

She runs a little slower so more like a recovery run. thankfully!

Seriously nice out on the wirral in the evening, sunny, but coolish, blue skies... lovely.
[Must take photo next time]

Even a horse on the beach galloping along... full pelt..looked awesome.

8.5 miles, bit of walking, 9-11 min miles but don't really care...

just nice to run along the beach, chat and stretch my hamstrings a bit after the week and my recent injury.

Fingers crossed nearly recovered.

Week 1 day 2

Still tired after first long run. and seriously hungry.

Usually do a 30 minute boot camp and a weight pump fx class in the evening.

Managed them but tired on some exercises in the weights class.

Ended up getting some fried rice (and chips I admit it), I was feeling so hungry.