Just in from that killer run over the side of Skiddaw this morning. My Week 3 7Km run from JuJu's 10K Magic. The longest run of my life.
It was hard, very hard, and I have to admit to a few short walk-breaks on the way up. Surprisingly it was exactly 7Km door to door, so now I have to find something to add to it for next week.
The worst of it is for the very first time I have a little pain in my right knee that came on in the last kilometer, probably the impact stress of the downhill part. Hope it clears up before Saturday's parkrun - can't miss that!
Happy running!
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theoldfellow
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Wow Old! I'm massively impressed - whilst I've avoided running for two weeks since my tourist run in Glasgow (school holidays really made it tough), you've gone on and stretched yourself to new runs! Running anywhere near Skiddaw is a huge achievement, I pray you are proud of yourself
Oh yeah, pretty proud. Another couple of hours later and my knee is feeling a lot better too, I think it's tendon, not joint. Thanks for your encouragement, get back out there SL!👣
Excellent, you must take a 48 hour break from running until your 8th parkrun on Saturday morning at 9. I like the way you described your run as "KILL" o-metres, good luck for Saturday
I tried not to run faster on the descent, but clearly not slow enough. The walk-breaks were enforced, and without them it would have been just a 4Km out and back.
I'm getting quite keen on the Jeff Galloway method. It was never my original intention to try and run 10Km, but now I think I can, I think I will. Maybe more.
I’m not sure if this helps or not, but I find when I’m doing big steep descents while hillwalking that if I flex my knees more and really use my quad muscles (think “walk like a chimp”, but, hey, I don’t care what I look like!) then this helps me reduce the shock up my spine, but it also seems to reduce the strain on my knees a lot.
So I’m not sure if building your quads up more, or just engaging them more by flexing your legs a bit more might help? (I do in fact tend to start fore foot striking rather than heel striking when doing very steep descents even when I’m walking, just because it seems to allow me to flex my legs and use my quads more.)
Wow what a run! No easy feat running round Skiddaw...Good plan to rest your knees, steep downhills can be brutal! I use walking poles when hiking to help on the downhills, not sure if you’d want to use them running though? All the same, well done on a great run and a great achievement 👍
Every time you post I have to get my OS maps out! That looks a great challenging run and a really nice and steady gradient adjusted pace (if that's what GAP stands for). Pushing on over Horsemoor towards Orthwaite doesn't look too bad gradient-wise, from the comfort of my desk chair.
Mind you, I've got elevation graphs that look like that, albeit the scale on the left goes from 0 - 3 metres, not 0 - 300
Well, I'm not adding the Orthwaite bit. On the bike it is Granny gear, and stand up. I can tack on some Scarness road at the end, and that IS flat...
My naval signalling is a bit out of date, but I could be flying Alfa (I am undergoing a speed trial), or possibly Delta ( I am manoeuvring with difficulty).
Amazing - your elevation makes my Cotswold run look like Norfolk!! Well done!!!! I also find the downs hard on the knees - whilst I find the ups hard on everything else!
What are you using to record this info - it’s great - I love the level of feedback you are getting with the elevation gain/loss for each km!
I have a Garmin 235 watch, that links to the Garmin Connect app on my Android phone, this in turn links to Strava - it used to link to Google Fit too, but they ruined that with an 'update'. The pic is a screenshot of the Strava website on my desktop computer.
So the phone is using GPS to establish the route and the elevation. It also measures heart rate through an optical thing on my wrist. I'm not sure how it tracks cadence, but it does.
I use the Strava picture 'cos it makes the hills look really sexy, and presents the info better than the Garmin.
It looks great - I seem to struggle with strava for whatever reason; we don’t seem to get on too well so I’m using map my run. I do like the info and sexy pics though!!!
Knee somewhat better this morning, I was icing it yesterday, and then a hot bath before bed, and some Ibuprofen gel. 🛀 Don't be fooled by Strava's diagram, it makes it look far worse than it is, I only went up the mountain a little way, and then down again, but Strava shows my highest point as a summit.
I've always known it was there, just didn't feel strong enough to try it - the plan is to make it the basis of the regular long run of the week.
C25K started in late April this year after 50 years off. So, not ever having run on a slope before I am probably doing it all wrong, but this sort of injury will teach me pretty fast!
I think it's inflammation of the Pes Anserine tendon or the associated bursa, but it could be an MCL strain.
Either way it's an Icepack and Compression Sleeve for now, and rest until it feels good, then keep the sleeve on for a while when running. I'm giving the Parkrun a miss tomorrow.
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Magic plan week 3
Magic plan w3: 7km
Magic 10 - W2R2 - 3K
