Well, I'm back in the UK, tired and fuzzy headed and trying to get on top of things again 😍. Apologies for being a bit late posting, but it was a real struggle to wake up this morning. At least I missed the clock change last weekend - indeed it worked in my favour as I was only seven hours behind when I landed rather than the usual eight!!! All the same, an excuse to sit for a while for a cup of tea and a natter sounds perfect to get the week off to a good start! How are you all doing?
Not only is it a new week and a new month, for me it's time for a new plan too ... albeit, a rather empty new plan at the moment. Having run my 10k event yesterday, I now have nothing booked until next March and with this niggling leg injury moaning insistently, I guess I should ease off for a little while.
I had hoped that the exercises and stretching I have been doing over the last couple of weeks, together with the two sessions of 'dry needling' I had in Canada, would have made a noticeable improvement (patience is not really my thing) but it seems not! Not just yet at least. The 'dry needling' was most uncomfortable, but the physio did say that typically 3 to 5 sessions are needed, so now I should probably hunt around and see if there is anything available near me. Has anyone here tried dry needling? Or know anyone who has? Is there any merit in it I wonder? In the meantime I will keep doing the prescribed exercises and see if I can get this left leg strength on a par with the right! I really would like to get this fixed once and for all.
As I deal with my post trip blues, I'd love to hear all your news! How's it going? Any revelations or recommendations? Achievements or plans of note? Or are you simply getting out there and having some fun? Or maybe, like me, you're just kicking up the leaves, and taking a bit of time out for one reason or another? Wherever you're at, please do share and give me an excuse to sit here, happily distracted, for a little longer.
Another horrible day here in Western Australia. (See photo)
Just 375km to go to hit that annual goal. Nothing exciting to report. I was happy to run 20k as my long run last week. I would like to run that regularly going forward. I like it because I can do it in 2.5 hours at my easy pace. I tried out my new GT2000 V13 to see if I could get away with them being my long run shoe. Nope. Still got plenty of miles on the original superblast to work out what will be my next long run shoe. It won't be the superblast 2 as it sells out at full price & I just can't bring myself to pay $320.
Hope you get your injury sorted linda9389 Must be so frustrating.
It must be hard to bear all of that amazing weather and scenery RunWillie. Your annual goal is definitely in your sights now. I need another 49k to hit just 1000k for 2024. December through March was awful; niggles a plenty.
I would see $320 spread out over the life of a pair of running shoes as good value, but we only have a dog to feed🙂.
I can only gasp in awe at your budgeting skills and will power! I'd consider putting the boys on rations ... mine grew far too fast and far too tall on what I gave them. With five of them, they'd only have to make fifth of the sacrifice you're making 😍
OK. That was somewhat tongue in cheek. You are an admirable mummy. Well done you 🥰
Another horrible day RunWillie, not a cloud in the sky, come to the UK, most of us have not seen the sun for over a week, just gloomy November weather with clouds all day.good luck with your running.
It's not just that you don't get any sun sometimes for over a week but where I live in Central Scotland from around the end of November to just past Christmas if it's very dull in the afternoon the street lights go on as early as half past three and it's like night by 4pm.
Thanks for that sunshine photo RunWillie, believe it or not for the first time for more than a week it's a nice sunny day where I live in Scotland ✅,the temperature is a pleasant 12C.
Hi, I have just come back from my weekly 4K walk with my Thursday morning walking group, it clouded over at ten o'clock after a sunny first two hours, at least it's not raining.
Oh how lovely is that!!! Gotta love a blue sky when you live in the UK in November! I'm sure it has it's challenges for a rubber though. Your annual mileage blows my mind, but a regular 20k will eat into the remainder nicely.As for the shoes ... I reckon you're worth it 😍
Morning Linda! I’m feeling super smug having ticked off four miles this morning. Rare for a Monday. My watch is happy with me (which also never happens-maybe a blue moon is due) and things seem to be going well so far. Apparently it’s 22 weeks to marathon day. I’m really liking this early part of training which mostly feels like running as I normally would…I know that’s going to change pretty soon!!
The main thing that’s been tricky is finding time to get out-I’m absolutely sure I’m not the only one who is struggling there. I’ve had some nice head torch runs in the evenings (how is it dark so early now?!!) but realistically, I need to find a way to fit the long run into a morning. Not my natural happy place! .
Long run this week is 7 miles. Still in the “should be easily manageable” distance range which is a nice position to be in. Even though I’ve got the plan, at the moment I’m mainly aiming to get out three times a week, doing something that’s approximately what’s on the plan. Lots of swapping runs around and I had to split a long run into two short ones to fit with life. Sometimes it goes like that. I’m keeping reminding myself that all these miles now will be worth it on race day and I can stand on the start line knowing I did my best to be ready.
Speaking of races, I’ve got a 5 miler coming up in a couple of weeks. That should be great fun and I’m not going for a time as it’s a bit of a random distance. I need to get on and book a few more…MrU will do up to 10k with me so I’m trying to find something that appeals. I’m also looking for a half in Jan/Feb time. Race browsing is a fun part of training!
Really hope your injury settles. I haven’t had dry needling-it’s doesn’t sound much fun. To be fair, most of the things physios do to us aren’t much fun. Fingers crossed it does the trick. Patience is so hard to find!!!
That's a great start to a runner's week! Go you. It's good that you're enjoying the early stages of your plan - I'm always itching to get into the meatier runs when I start. The shorter days really are a challenge aren't they. Luckily my preference is for morning runs and I don't have to juggle around work either; I'm very, very lucky and I do appreciate that.Race browsing is great fun! I did Farnham half last January but I am sure there are plenty to choose from in Jan/Feb. Enjoy looking!
I have a sports massage tomorrow. Will ask him what he thinks of dry needling before booking anything ...
Thank you! I’m both excited and a bit nervous about the longer runs-it’s been a while and last time my IT band was unhappy. Hopefully it’ll behave-I feel like I’ve worked hard enough for it to play nicely. I know it doesn’t always go like that though!
Ooh sports massage. Yuck-but good afterwards! I hope it helped. Will be interesting to her their take on dry needling!
Sundays are often busy for me so I’m trying to limit how many races are on a Sunday-that makes it extra tricky! I’ve found a half in Exeter on a Saturday in Feb so that’s the current leader. I’ve had a look and Farnham looks like a really nice one though! So many options! Still, lots of events could mean lots of new t-shirts so I could get a quilt like aliboo70 …I like that idea!!
Good afternoon Linda; you will be whacked! I did manage to get some sleep on my way back from Vancouver; they seemed to get the food out of the way and dim the lights pretty soon after take off last year. We stayed overnight in London before coming home, so we got an early night too. I was hoping that your niggle would elect to stay behind in Vancouver ☹️.
Monday today, so it had to be long run day today. I went for a 90 minute run from the Marathon plan with CB. I decided to up the pace a bit as the run was shorter than the long runs of the last few weeks; I managed to grind out 13.62k at 6:37 pace. Had I continued that would have been a 10 mile PB pace, but I stopped at 90 minutes as my left calf felt a bit tight; it will need some work as it is still muttering under its breath. I am beginning to think that it is the cold which brings my niggles. It was definitely leggings weather this morning. It is already falling dark; not my favourite time of year I am afraid. Still, I can give the post run stretches a whirl and see if they help.
I do feel a little more human this evening BC! I too slept a bit on the way home, which really helps. We're only a short hop from Heathrow so I made it back all in one go. I hope the calf niggle has been suitably eased. Your awareness will probably be your best ally through this winter - trust your instinct, you've honed it well.
The dark will be a real limiting factor for a few weeks now. Time to dig in, grit our teeth and bear it with grace (and possibly a headtorch to boot) 😍
I like head torch runs; people are trying to stop me on the grounds that it is dangerous…..doesn’t feel that way when I am out.
My calf and hamstring feel better this afternoon thanks. Stretches, yoga, massage ball and Molly walks have eased it off, but still some way to go. May not need my physio.
Brutal judgement; It was cold and I ran too far and too fast! Perversely, I really enjoyed it 🙂
Hello linda9389 , welcome home. I hope you’ve got over the jet lag following your travels.
I’ve only run 2 short runs and 2 parkruns since my virtual 10 miles , but am quite happy with that. I’ve got no races booked until April, but hope to do at least one 10k run a month to keep some distance in the can.
There is the temptation of a 10k or 5k Santa Run just before Christmas, but I may be on my own on that one. 🤶😂 I think 5k will be far enough in festive costume.
I am pleased to say that the physio and exercises I was given have cleared all the hip/piriformis issues for me so I’m back to just doing the shoulder exercises again.
I tried acupuncture once but it made me feel faint, and I didn’t see any benefit. 😵💫
I can’t believe how quickly the short days have arrived.
I had acupuncture for my back a few years ago and felt really faint and dry heaved (physio did stick a bucket under my mouth but thankfully I didn't need it) Weirdly, I had acupuncture a few years previously for a leg injury and I was fine… strange.
No. I did feel the back ones and the physio kept turning the needles which, I think in hindsight, set me off feeling faint but the leg session didn't make any difference at all. What’s dry needling compared to acupuncture? Must go off and ask Mrs Google…
Dry needling makes the muscle involuntarily twitch! I had three vaccinations for holidays recently. One of them caused the arm muscle to twitch in the exact same way. That arm hurt for days and days afterwards! The physio assured me dry needling used much finer needles and wasn't going to pump fluid into the site either, so it wouldn't hurt in the same way. And he was right about that! My leg did ache for a day or so afterwards and felt tired and heavy, just as he predicted it would ... so it clearly did something ... but it isn't any better sadly!
That sounds like plenty of running Dexy - you definitely haven't turned into a couch potato 😍 It's wonderful to hear that the piriformis issue is a thing of the past. I must keep up my exercises (and some of yours), but even now I find myself doing them right at the end of the day 🙈 I had acupuncture a long time ago (in the days when I had health insurance to pay for these things) and I'm not sure I noticed any difference either!
A santa run sounds fun, though I agree that 5k would be far enough! I guess UpTheStanley doesn't have the ideal stature for a santa outfit 🤔😂
Oh yes I’m terrible at getting my exercises in before the 10 o’clock news! But sometimes I manage it by putting gym kit on first thing and once breakfast has time to digest I get down to it.
I do have affection for the Santa Run as seeing it in 2017 was my kick start to C25K. UTS did it with me in 2018 and looked a little slimmer than the real thing. 😂
The gradual comeback continues for me. Last week was the first in ages where I've run four days (Tues/Weds, Fri/Sat) in the week, and the first consecutive run days too!
It also marked my first ever dark 10km with the aid of a head torch.
Some moaning from my calves, so I'm going to be cautious. I'm going to be concentrating on distance without chasing the pace. My hope is to be up to 10 miles by the end of the month.
Today's run was a negative splits 2 miler in which I could already feel a hint of a return to fitness.
Progress Nowster! I've still never run with a head torch, but I do keep getting caught out while I'm out walking (last half hour in the dark again today). Good luck with the 10 miles, that will feel like a proper comeback I'm sure.
Morning friends. Welcome home linda9389 . Those leaves remind me of our years in New England. Much as I love our UK autumn colours, they’re no match for our friends in the northern USA/Canada! 🍂 🍃 🍁
What am I doing? There’s a question. There’s a quick answer too; nothing.
There’s one massive reason, apart from the dark mornings (I do have the gym so not really an excuse), and that’s my dog. I’m missing walking her very much and she’s still on vets orders to take it very easy, with walks of no more than 5 minutes. She’s happy and her limp is way less, but I’m taking no chances. I’m don’t want to go to the common without her, and running in the fields behind the house is hideous, so I won’t be doing that!
So just sedate PRs for me at the moment, accompanied by daughter and baby in his buggy.
I do have the London Winter Run in February and the Bath Half in March, so there are some races to look forward to, but I’m currently unmotivated so need a kick up the rear to get back to the gym and start my HM Plan again. I’ll be fine once I get the ball rolling, but the ball is currently in need of pumping up! Anyone want to lend me one? 😅
Oh dear! I feel your blues Cheeky. But we all know that's temporary. It's good to hear that Flossie is improving; I remember when Molly was on bed rest - it was a nightmare for everyone. Parkrun will keep your hand in (foot in?) and the gym will be waiting for you. Plus we all have our beady eyes on you too! Sending Flossie a wave of healing vibes xxx
Thank you linda9389 ! Yes, these dark mornings aren’t my favourite and I don’t have the option of street lights (or even a pavement) where I live. The gym will be my friend, I know it. 🙏
Flossie says thank you. She’s cosy on her new memory foam bed and is happy in herself. I miss our walks - hopefully she’ll be allowed on some soon 🤞🥰
Lots of love from Molly CC. She has had a couple of days flat out and quite ill following her annual jab. Never had a problem before. Out and about again now thankfully, although not enjoying the fireworks!
I often wonder if they should restrict the fireworks to just the closest Saturday to the 5th. When I had horses it was a nightmare. We had to put them in the field so they could run around “safely”, otherwise they could injure themselves freaking out in their stables. 🙄
Unfortunately, it can’t be policed. The current rules say you should let them off before 11pm except Bonfire night when it’s midnight, and New Year when it’s 1am, but we hear them at all hours. Thank goodness supermarkets have stopped selling them , I think it was worse before then.
Aww poor Molly. And around bonfire night too. 🥺 My friend’s cat had to be rushed to the emergency out of hours vet after his jabs recently. A fluke reaction, having never had one before. He’s fine now. 🐈
Flossie is secretly adoring the extra spoilt treatment she’s getting! Lots of extra treats (within reason as she’s not burning them off!), and she’s loving new memory foam bed. I’m willing to bet it’s more comfy than our own mattress!
As for me, I’ll be hitting the gym next week. I need to. Shove me out the door!!
You will be back cheekychipmunks . You’ve got a lot on your plate at the moment and probably lots of choir commitments coming up too. I’m only doing one more a week than you.
Today, it was a need to run that got me out the door, and I found a 20 min NRC run called Need To Run, which was just perfect.
An additional serving of best wishes to the lovely Flossie. 🦴 🐕
Having completed the half marathon on Sunday I too have nothing planned until next march, (Brett Lydd 20 mile - Ulp!).
Realising I need to find an extra seven miles from somewhere I'm going to ease myself back into some training runs but make sure I keep the scenic runs too.
The main thing to remember is that the Oxford Street lights aren't on at six in the morning so there is no point in trying it (I probably will though, just to make sure).
Plenty of time to find those 7 miles CB! Mixing up the runs is definitely the secret to enjoying the training. Don't be tripping over any uneven paving slabs or stumbling into any potholes in the dark though cos that will undo everything! 😨
Welcome back linda9389 and hope you and everyone else on HU has a good week of running ahead of you. I finished the 10k plan on the NRC app on Sunday, however at about the 7k mark I got a pretty tight hamstring. I wasn't that painful when running so I completed the 10k in a time close to my normal 10k time. But later that day it hurt a bit more.
No running so far this week and I can only feel it when I stretch, so I'm tempted to try tonight or tomorrow and a) take it easy and b) stop if it doesn't feel right. I was due to start the HM plan as I have 16 weeks to my first HM race.
I know this isn't a site for medical advice but anyone know generally how long it takes to clear up? Anything I could do to help it along (I put some deep heat on and am stretching a couple of times a day)? I don't want to be cooped up for too long.
I'd say resting upfront will probably save you a lot of time later if it isn't quite healed - patience is your friend. Healing time will depend on your body, but hot/cold increases blood flow which speeds up healing, Ibuprofen can help take down inflammation, gentle stretching and/or rolling will stop things getting tight (but don't overdo it while it is still painful).
The NRC HM plan starts with a long run of just 5k. The first 10k isn't until 11 weeks to go. That means if you do have to start the plan late, you can probably skip the first week or two without causing a problem. Hopefully that may offer a bit of reassurance. Hope you recover very soon.
If you can, I’d recommend booking an appointment with a sports physio and getting professional advice. They can judge the severity and advise on appropriate exercises to get back to running safely.
Hello IRunning, I have had ham string trouble twice. First time it went ping (boo) when I was running at easy pace and second time no actual ping, but it just started troubling me. First time I talked to a retired physio friend who recommended exercises and I stopped running for a period. The thing I particularly remember was thinking I was ready for running no pain at home at all, but oh dear as soon as I ran I had pain and had to stop running. The second time I was having regular physio appointments and I was surprised that the physiotherapist said that I could continue running but with a shortened stride length but also must not run if there was any pain. 6 exercises were provided. Shorter stride length felt extremely odd, but at least I was running.
That’s great news you got through your 10K 🤗 and it’s good timing that you can take things easier for a while to focus on your niggle. If I didn't have a Christmas 10K booked then I would do the same but more of that later.
I haven’t had dry needling but I’ve had a quick search and it sounds quite invasive. But you might be at the end of your tether with your hip and therefore are up to trying most things. I know some people who swear by acupuncture and others, like me, who feel it hasn't done anything at all. I think I mentioned to you before about maybe seeing a podiatrist. After all, everything starts from our feet and if they're not right then something along the chain suffers.
I do hope you get it sorted though. I know only too well how frustrating it is to have a good spell and then drop back to a period of pain and niggles again ☹️
I’m still going through that drop back period. My slow buildup was going ok but then I pushed it a little too far last week and my leg was really sore the next day 🤬 Stupid, stupid.
I haven't run since but will head out today 🤞I went for a sports massage on Monday and the chap said my ITB band was really tight and he thinks perhaps I have a bit of ITBS too as well as over-stretching the tendons in the garden. It does make sense as I can’t believe the tendon thing has taken so long to heal. But we are where we are.
The two physios and the massage chap all said that I should continue to run which is good but I’m finding it really frustrating that I can’t head out for my lovely longer runs at the minute. Running on the treadmill on holiday was much better so I might have to join a gym and head there for a while just to get my fix 🤣
Hey ho, one run at a time, eh? We’re a pair aren’t we?
Have a great week and let’s hope we’re not too long on this crazy see-saw journey ❤️xxx
Ooh I hope your ITB improves soon IP; very frustrating . I suffered from that in the lead up to my first 10 miles. The message from my physio was 2 much, 2 fast, 2 soon. Thankfully I recognise the signs now, and take a bit longer to increase distance. I think the piriformis exercises helped stretch the ITB area too this year.
Thanks Dexy. I remember your running getting derailed with this. But it was great to see you recover well from it too! What exercises were you given? I’m doing exercises for my knee and they are mostly glute-related (single leg bridge, clams, etc) but I imagine you had similar.
Just back from a niggle-free 30 minute run. Could have gone further, which bodes well, but i didn't 😇 Now, I just need to be patient and not push things 🤞
This was back in 2019 so I can’t remember all the exercises but he said I needed more than clam shells at that point. I think I did bridges with an exercise band tied around my legs, which I also did for the hip/piriformis.
I have kept the instructions for lots of physio exercises I’ve been given but can’t find them at the moment. Now I’m given them as videos on an app, which is very useful, until the physiotherapist changes his app provider .
Hi IP. That is the three of us with niggles at the same time! Left calf and hamstring with me. Both are feeling better after a couple of 20 minute yoga sessions and a good massage ball wellying (technical term) for my calf. When I finished my run on Monday, I had a decided limp in my left leg. As I have said above, I think that I was too fast and ran for too long on the first cold winter morning. I have booked with the physio next week, just to be safe. I want to make sure that I start this winter better than last year when I lost so much running time between early August and the start of Spring. Hope everyone gets their niggles sorted out soon.
Oh no, what a trio we are BC! It would be lovely if all of us were on a good running spell at the same time for longer than we have been 🙄
You are right to nip things in the bud now rather than pushing through. I’ve learned too and although I pushed it too far last week, I’ve pulled back and am now ok again. Phew! Think I got away with it but I still had to take a step backwards ☹️
Oh, sorry to hear you've taken a step backwards again IP. Hopefully only a small one.
I haven't been able to find a sports podiatrist near me sadly. I am very much at the end of my tether and most definitely in 'try anything' mode. It's still not as desperately bad as it has been in the past, but it doesn't feel as if I should run far on it. I have a sports massage tomorrow, but to be honest that doesn't seem to help whatever this problem is. When I plugged the NRC plan in, using my 5 runs a week over 10 days approach ... I should have started this week! Blimey!I think I may look around for another plan and another approach! You use Hal Higdon right?
Yes, I get on well with the plans. HM3 as it consists of 3 runs a week but two strength/cross training sessions. It also makes me do them as I can tick off each session. Very satisfying 😊
About finding a podiatrist, you could ask a few of your local running clubs or football clubs. … or even at the hospitals. My first podiatrist was referred to me by a knee surgeon and then afterwards I saw that he had a private practice too.
Sorry to hear your leg is still niggling, Linda. Hope the sports massage/ dry needling helps. I had a weird kind of needling on my piriformis back in the day - it involved sending an electronic current down the needle, which was a very odd sensation! Alas it did not help...I have been consolidating 10k these last few weeks, with an eye on running a 10k race this coming Saturday (my first race this year!). Then I went and moved some heavy paving slabs at the weekend in readiness for the builders (who failed to show), and managed to pull a muscle in my upper back. I have done this before, several times, and never seem to learn my lesson!
I rested up for a couple of days then tried a little jog last night, but it aggravated my back so I had to stop. So close to Saturday's race now, I will be disappointed if I can't run it. I will rest for a couple more days and then try another little jog...I haven't given up hope yet! 🤞🤞
Oh no MS! How frustrating. I'd be tempted to skip the extra jog - you won't lose fitness between now and Saturday. Then again, perhaps you don't want to wait til Saturday to discover you can't run it? Hmmm. Don't give upo yet, sending healing vibes your way 🥰
I'm enjoying the transition into winter, running when its cold and wet is perfect for me! I've continued with my surprisingly high training load since Berlin. I'm doing around 30 miles a week, with lots of intervals and sprints. I'm still cycling every day, so getting 28 miles of riding in a week, which is hilly and muddy so I get a good workout from it! I'm trying to dial in my nutrition now as well as I am absolutely sick of carrying more weight than I have to on these marathons, so hopefully I'll see some improvements on the scales soon as well.
Dry needling is my physio's go to treatment. I've lost count of the amount of times I've been needled now. The worst was for my calf injury before Chicago last year, because he managed the injury before the race (which was excruciating) and then treated it after I'd finished (which turned out to be 10 times more painful!) but I definitely see the benefit from it. Its less damaging to your muscles than a sports massage and you recover from it quicker. It also gets right into where the issue is. I've had it in my neck as well as I am prone to locking up quite a bit, and its the only thing that releases the muscles.
Sounds like you're really on track right now James, great to hear.Thanks for the dry needling info. My sports massage guy said it didn't work for him, but he knows it dkes for some people. And Imrunning out of ideas so I may make some calls tomorrow and see what is available locally.
My legs are threatening injury constantly, but I'm taking it day by day. They're sore after most runs at the moment, but the next day they're fine and ready to go again. I'm just going to keep the volume going as long as I can, but if I get a proper niggle that won't stop then I'll ease off. Good luck with the dry needling, fingers crossed it works as well for you as it has for me!
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