Training the last week has been about stepping up the miles. Something I have to do in stages or the risk of injury will sky-rocket, which of course would be a disaster at this late stage.
It's enough that after the previous weeks lead in, I increased my distance by 30% on the previous week. Something my tendon issues are complaining about, loudly. I have taken the matter in hand though and subjecting my feet to daily contrast bathing (alternating hot and ice cold buckets of water) for 30 mins. I use a 1 min cold/ 3 min hot alternate and always finish with ice cold at the end. It brings the swelling down and flushes the tendons and ligaments with blood where normally the supply is very low (which is why they take forever to heal).
That said, my 30km long-run at the weekend was finally a warm sunny one. That's good as I've been keen to see how I go with electrolytes, etc on a warm day. The result was not too bad (though forgot to start my watch for the first 20 mins).
I got out with my trusty running partner - my dog, Rae. As always she ran non stop and I think that was her limit. I won't be taking her out on my next run as I'll need to carry even more water for her and don't want to run her to exhaustion. If I run 30, you can bet that she runs 50 given she runs back and forth non stop.
When you're out for hours at a time, the solitude is nice but it's good to have a little bit of company as well.
The Achilles and hill pain is still with me. I can't begin to explain what it's like to run these types of distances with pain in every step. I've got used to it. It is still one of the biggest concerns in my mind going into this. I'm doing everything I can now to manage it and keep the pain under control. Each day I limp whenever I stand after sitting, wince every step I take on a flight of stairs, and grit my teeth on every run until it's warmed up. It's just the way it is for me. It adds to the challenge. I'm sure I'll feel better when this is over and I can rest it for a few weeks. I'm also hoping the intense treatment I'm giving it will have a positive impact. I stretch it, roll it, ice it, heat it, put arnica cream on it, massage it pretty much every day. I'm just trusting in my training and knowing it'll get me through this. The week's training looked like this:
Monday - 40 min run treadmill
Tuesday - Rest
Wednesday - 40 min run & Rehab
Thursday - Rest & Rehab
Friday - Rest
Saturday - Rest
Sunday - 30km Fasted long run
It was a step-up week almost double the previous distance. I took a few extra rest days knowing I was pushing a high distance at the weekend to help with the ankjle/heel/tendon issues. The long run was entirely fasted as well. Given the this next week I'm going up another gear in distance again by going for a 35-40k target, I'm going to take some calories for the run this time.
Let's see what happens.
Fat loss progress
Still frustrating as I have firmly hit a weight loss plateu (I talk about this in my previous post). The needle has not moved. Not much more I can do about it as I need to keep the protein, veg and fats coming in to help the body heal now. If I hit the start line at this weight, I guess I'll just do it at this weight then. I think there is another couple of Kg to come off between now and 4 weeks' time. I really now need to just execute my plan and not get too attached to the remaining weight to come off. I'll trust that the clean eating, the eating pattern, etc will yield some additional results
Starting Weight: 112kg
Wk 14 Weigh-in: 98.5Kg
Weight Lost = 13.5kg in 107 days
Remaining weight to lose = 8.5Kg
Time left before the 100km - 4 weeks
When I look at where i started, I'm pleased. The projection suggests clearly that I'll miss the target, but If I can get under 95kg then I'll be pleased.
Onward....
Comentários