Back in the game…slowly but surely

As a very competitive person, the last two weeks have been tough! I was suffering, as you may have previously read, from a very sore lower left leg. At first I thought I had shin splints but after a consultation with On Track Sports Therapy they found that I needed to build the strength in the muscles surrounding my ankles and shin. My calves have been over compensating and had therefore become very very tight and had started pulling on my shin – yowch! I was also advised that I needed to bring my pace down slightly as this was contributing to my sore little legs. So over the last two weeks I have been doing my prescribed daily strength exercises and rolling my calves out on the glorious foam roller… Focusing on each leg at a time during strength training has really highlighted how weak I am on my left side – the easy test for me was trying to balance on my left leg without wobbling at the ankle…lets just say it’s going to take some more practise and constant training to improve that.

So last night I went out for my first “getting back to it” run with the main aim being  – NO PAIN….and we have success!!! My physio has advised that I drop the pace of my runs and trainon grass instead of just pavement. I actually loved it…there’s something much for interesting about running on grass (does that sound silly?) but I really enjoyed it and even though you’re only meters from the road and the bustle of the street, I felt a bit more removed from it all which was fab!! I really focused as well on keeping my stride shorter as I think I was putting unnecessary strain and impact on my legs. I found a really comfortable pace last night that I know I could keep up over a longer distance, so I felt I really achieved something.

Still…slowly but surely…I’m not going to overdo it as I couldn’t bear to take more time off and I have strict instructions that (in the nicest way possible) my physio Amy doesn’t want to have to see me again for anything other than a sports massage 🙂

My plan from now on is to do steady pace middle distance runs in the week with some fartlek training thrown in and really save my legs for the weekend long runs. I have also made the decision to leave a day between each run to make sure that I can recover properly. Lets hope this works….. I have to say, getting in a bubble bath post run is a luxury I am very much enjoying especially in this cold weather…

How is everyone out there in the marathon training world getting on? 11.5 weeks to go….argh…

Got any good soft grassy routes you could share with me? I would LOVE to hear them…

It feels great to be back in the game….

Distance: 7.21 miles

Time: 57mins 51secs

Pace avg:  8’01”

Weather: Cold and dry

Music: My song of the run was Coldplay,Paradise

frankiesaysrun xxx

I am also fundraising for Variety, the Children’s Charity. We work to improve the lives of children who are disabled or disadvantaged and if you need an example of the difference we make, please watch this short film… http://www.youtube.com/watch?v=WOWVNRISdNA

If you would like to donate please click HERE – every penny really does count….THANKYOU!!! xxx

Fire those glutes…and then get a rub down

After a week of being under the weather and tucked up in bed, I took to Brockwell Park on Saturday morning with my roomie Laxy for some strength and hill training. We went to boot camp together a couple of months ago and wanted to do some of the workouts that we had learnt there for strengthening our core and legs. It was such a beautiful morning that it made getting up and out a lot easier and Brockwell park certainly didn’t let us down…..lots of runners, cute dogs and PT sessions going on so it makes you feel like your not alone in getting fit.

We went for power training – 30 mins non stop and if I’m being honest I had to lie down at the end as the world went a bit spinny for a few seconds *woops* – Those burpees always get us both…! See below for our little routine and if you happen to see a blonde and brunette running up and down the hill at Brockwell on a Saturday morning and cursing burpees, it’s probably us! I also did some bed time reading before hand to make sure we were focusing on the right exercises – Paula Radcliffe’s book “How to Run” is great and really breaks things down well. I would definitely recommend it!

A bit of strength training

Deep squats (10 reps), Kettle swing 3kg (15 reps), Plank with wide steps (10 reps), Burpees (10 reps), Twisted press up (10 reps)

Between each of these, sprint up the hill to your staggered markers – we had 3 different distances and just carried on repeating until 30 minutes was up….it makes for a decent work out and a good toosh!! If you need inspiration, check out this girls work out videos…we sat and gasped for quite a while at the weekend – http://www.bodyrock.tv/ (of course this is how good we look in our living room first thing in the morning….)

However…my treat after our workout was a full body sports massage at On Track Sports Therapy based in Fitness First, Brixton. Amy and Isla treated me when I was injured and they were amazing so I can fully recommend their knowledge and skills. I am going to be having regular massages there in the build up to the race as I hope it’s a good way to spot any possible injuries early and be able to sort them out before they become anything that will stop me running the marathon. Amy pointed out a weakness around my knee and recommended that I focus my tennis ball massage on that area after my next run…which I did and it feels ok today 🙂 *happy face*. Amy is also running the Marathon and so we nattered about our training and talked muscles and joints…I find it all a bit fascinating *geeky hat on*

By the end of the day on Saturday my legs felt very tired so the weekend was for rest and Monday, as you will read in my next instalment was definitely all about running…

If you have any good strength exercises to share I would love to hear them….

Happy running

frankiesaysrun xxx

I am running the London Marathon for the Variety club Children’s Charity – if you would like to know more about what we do, watch this short film and see the difference the money I raise can make…. http://www.youtube.com/watch?v=lWt1H3q9ETI&feature=related

If you would like to donate, please check out my Just Giving page – every little really does help…thank you xx