Week ending 31st May
This has been my longest gap between updates. My last
race was of course has been the Connemara ultra where I didn’t get under the 6
hour mark but was glad to get the race covered and to get under 6hrs20mins. The
problem (as I feared) has been one of recovery. I took 2 weeks off running and
then eased into running (lots of slow Maffetone type jogging) and then into one
modest speed session with the club (4 X 6 minutes). On the Sunday I joined the
club for a 10 mile jog where I ran the last 3 miles at marathon pace (7.40 per
mile). The problems started when the plantar fasciitis started to flare up.
The PF first flared up in 2010 when I first started
training for my first marathon. It required some rigorous (painful) physiotheraphy
at the hands of the now sadly departed Rob Savage but I was back in training
after 2 weeks. It just meant little or no speedwork over the summer. It also
acted up a couple of years later but was sorted within a week.
This time I headed down to John O’Sullivan in Mallow
and he said I was lucky I started dealing with it early. He worked on the
calves, hamstrings and Achilles as well as the heel spur.After 3 visits and
another 2 weeks off the feet I headed back running doing lots of slow short
jogging (4 miles during the week with Sunday long runs of 7 and 10 miles). On
the positive side the HR side of things has been very positive. If I run slower
than 8.45 pace the Hr levels out at under 145 so I am happy to keep it there.
Hillwork and speedwork isn’t still viable nor is participation in any races.
The PF hasn’t completely cleared up either but I am religiously icing and
treating the afflicted area a number of times a day as well as stretching the calves
and breaking up the spur. This month I have covered a modest 98 miles which says
it all.
Injuries are becoming a issue in the last few years.
2013 I exhausted the body after the Cork City marathon and gave my quads a
nasty pull. After the 2014 Amsterdam marathon I had to withdraw from the
Sixmilebridge marathon with tight calves and a sore hip flexor. After the
Tralee marathon and in the leadup to Connemara I had issues with my left
kneecap which was related to a ITBS issue. It’s all part and parcel of the
running game but injury preventation may be required as part of training. In
regard to upcoming challenges I won’t be making any plans yet.
