Kinetic Revolution 30 day challenge

During November & December last year I took part in the Thirty Day Challenge, a free online set of training drills aimed at improving your running. Ultimately I failed the challenge which is why I have hesitated to write anything about it. Over the last few weeks though I've come to realise that I still gained a lot from it and will soon be repeating it to see how I get on second time around.

I've followed the James Dunne and his Kinetic Revolution webiste on twitter for a while now and read many of his articles, watched videos and so on; the thirty day challenge has routinely popped up in my in box inviting me to take it on and "Run stonger - Run faster". So with the long drawn out process of trying to rehab my achilles preventing me from putting in any serious mileage and a realisation that I needed to build myself back up to fitness slowly and methodically, taking advantage of this moment in time to actually do some cross training and strength work seemed a no brainer. I'm no athlete, I generally follow a fairly well structured plan when training for a race, but all the other stuff like eating properly, staying off the beer and hitting the gym are less evident in my preparations. Perhaps that is why I'm injured? I'm also under no illusions, running needs to be fun, I'm not in contention for any kind of podium place, even in my age group, so there's no reason to get too excited about it all.  That said I do want to be as good as I can be and I definately want to get stronger and prevent further injury.

The course is divided into 6 sections of 6 days. Each section concentrates on a particular aspect, aiming to increase flexibility and strength and concentrating largely on the hips.

The first section felt easy enough and really lured me into a false sense of security with some easy but unflattering balance and stretching routines - when someone walks in on you doing the abductor stretch you'll know what I mean!

Section two was more about strength - some of these involved an element of balance - the single leg dead lift for instance - and revealed to me some serious weaknesses, especially on my left leg.

In the thrid section there was more stretching - I found areas within my hips I never knew about - and some basic plyometrics - hopping on one leg for instance. The latter part worried me as my achilles seemed to feel it more than I'd like but there seemed not to be any lasting effects.

Section four was resistance band work - oh good a nice easing in difficulty. Err.. no. Actually found this really hard and although I was familiar with some of these exercises they really worked me hard. James has created a series of alternatives for anyone unable to get their hands on a resistance band so there are no excuses!

Finally came section five - here the routines were all running drills concentrating on form, and it is here where things fell apart I'm afraid. My achilles to flared up a bit (delayed onset from the plyometrics or just bad luck?) and this combined with the advent (sorry) of Christmas, meant I missed the last few days.

I've read a lot of comments from people who have done the course saying they set a PB during or straight after; this wasn't the case for me, though no surprises there as I am still rehabbing my achilles. Over the last few weeks though I've noticed that I keep accidentally running too fast! My easy pace over 6 miles has increased and on some harder efforts I've found myself going much quicker than I had intended. Now there is too much at play to point purely to this course but I'm certainly very aware of the way I drive my hips back now.

I found out a lot over the month I was doing the challenge: my balance, especially when moving my centre of gravity, is appalling and needs work; my hips flexors are weak and my left leg is especially lazy (I knew this already but this course really underlined it).

James obviously wants us to be inspired by his free coaching to sign up for some paid stuff - asking us to unlock our "free speed". For now I'm going to repeat these exercises until they don't feel like they are killing me and hopefully next time around I'll get to the end of the course.

Here's the link for anyone who is interested: http://www.kinetic-revolution.com/30daychallenge/

Injury reframed

Following on from my previous post I thought I should give an update on my ongoing achilles injury. Last week I visited a new physio - Paul Coker at the Treatment Centre in Truro. What makes Paul different from previous physios is that he is also an ultra runner which has to be a good thing.

We spent a good bit of time going over my history and when we got to the part where I mentioned my climbing accident and subsequent smashed up Calcaneous on the other (left) leg, Paul seemed convinced that this was where the problem was.

So here's the theory, broken and deformed Calcaneous, lack of movement & flexibility in certain planes of motion, significantly less strength in the left leg overall (Paul measured my calfs and I was surprised how different they were); all adding up to a leg that was not pulling its weight. The right leg therefore has to do a lot more work and probably impacts the ground harder, especially as I tire on longer runs, eventually causing the injury to my achilles.

There followed some massage to my injured leg performed with a kind of metal knuckle duster and without doubt the most painful massage I have ever received! What was really positive though was that in fact I should not be resting but continuing to run, albeit at reduced intensity for now. I have had a feeling, and Paul confirmed this, that the weeks off had made things worse, not better.  I am to continue with the eccentric heel drops but adding weight to make them harder.

For my left leg I need to work on the part of the muscle that prevents me standing right up on tip toe, currently I can only get up about half way as far on my left leg as my right. This I had assumed was a mechanical limitation I was stuck with but Paul thinks I can improve it: I have to hold myself in position for as long as I can, using as much assistance as necessary to stop my heel from dropping. Eventually once I can do this I will extend the exercise to full calf lifts but I'm a way off that right now.  Paul also thinks I can get some of the range of motion back - I currently can't turn my foot in fully. He thinks rather than a bone on bone limitation post-op this is all down to tightened tendons running down the front of my leg so I have some instructions - including a foam roller and pushing my foot into position - to get this mobility back.

And as for running, its ok for it to hurt! Paul asked me to judge my efforts on how sore I am after rather than during my runs, and this is the best news I could have! Its funny how a little confidence boost like this can make so much difference. I was running previously and wincing at every twinge I felt in my achilles. This weekend I ran free of the fear that I was damaging my foot, happy that in fact I was doing it some good - and the next day: no pain. So next weekend my long run will be just that little bit longer!

Its going to be a while before I am fully fit but mentally I am in a much better place and I'm sure I'm on the right track. Watch this space.

Identity crisis

It took a long time for me to call myself a runner. I ran but I wasn't really a runner. It wasn't until I completed my first marathon that I started to think of myself that way. Not because of the distance, that was unimportant; but it took something as big as that for me to change the way I ran. Up until then I just ran. Two or three times a week, usually a bit longer at the weekend.

In training for the marathon though I needed to follow a plan. Except I didn't do plans, I was all about spontaneity, right? Well, wrong as it happens. In fact I enjoyed following a plan, it took the uncertainty out of things. If the plan said intervals, I ran intervals, if it said hills I ran hills. Easy. And so the training became automatic and I began, slowly, to evolve; over time the act of doing transformed into a state of being; I became a runner.

So what does a runner do when they can no longer run? When the act which defines them can no longer be practised. These last few weeks, months even, I've been out of action with Achilles problems. As the weeks ran into months I started to doubt I could recover. I found this so frustrating, to have trained so hard and come to a new level of fitness only to be laid low, the strength draining from my legs with every day that passed. In my darkest moments I wondered whether I would look back in ten years time on these last two years as a blip, that brief moment in time when I was fit and could do amazing things.

Of course I will recover, I am already on the mend as it happens but it got me thinking, what happens when, as will be the case for us all, I can no longer run or climb, how will that feel; how will I cope with that? I need to work on my patience, that's for sure, or I'm going to have a sad few years stored up in the future. I have to learn to enjoy all the parts of my life equally, take a lay off due to injury as an opportunity to get things done - the little things that slip when everything revolves around training, to revel in a lie in or a lazy lunch break. Time, for now at least, will heal all ills and soon enough I'll be fighting fit and training hard.

My Achilles heel

For a couple of months now I have been putting up with some degree of Achilles Tendinosis. I have a small amout of swelling on the inside of the achilles on my right leg, its tender to touch or to massage and I get some tightness and soreness when I start running which usually eases off as I continue to exercise.

I've been managing the condition while continuing to run, averaging about 40 miles per week. By "managing" I mean largely ignoring the problem to be honest with a few attempts at massage and contrast therapy along the way.

However, since finishing the Marlborough Downs Challenge I decided to take a week or so off running to let the various niggles that have built up subside and to start attacking this tendon issue. My next race is the Plague on the 16th August. At 100k this will be the furthest I've ever travelled (I hesitate to say "run") and so I need to be fit and healthy to do so. This is therefore the last possible chance I have to rehab the Achilles and ease back for a couple of weeks if I am to allow myself time to recover suitably before August.

In the first instance, I have been religiously apply a friction massage, rubbing across the tendon, twice a day for one minute.  

Yesterday I had a physio appointment with Ian Leigh and was treated to a very painful deep tissue massage, confirming my suspicion that the cause of my Achilles problem was firmly rooted in some very tight calf muscles, mostly the Soleus. After happily digging his thumbs into every trigger point and knot he could find, Ian applied a couple of magic wands to the Achilles itself - first Ultra sound and then Laser.  Both of these treatments, through different means, aim to stimulate the tissues to promote healing.

Following this treatment I received a series of stretching exercises, aimed at lengthening the Soleus and some strengthening exercises, to build up strength in the tendon itself.

Finally I left with advice to get, and use, a foam roller - something I keep meaning to do but have never committed to.

Oh and Ian also suggested experimenting with KT tape to support the Achilles while I continue my rehab, sending me off with a length of tape to get me started. I'm going to run today without the tape and then tape up tomorrow so I can see if I feel any difference.

Today will be my first run for ten days and I can't wait. I am also keen to take recovery as seriously as any other aspect of training and was up this morning stretching before breakfast. 

Over the next few weeks I will update the site with my progress and supply a bit more detail on the various methods and what has worked for me

The Trail Running Team Weekend

Well what a weekend I have had. This weekend was, of course the Lake district selection weekend for The Trail Running Team. I'm still digesting everything that I experienced and will no doubt have more to say on quite a few subjects over the coming weeks. Right now I'm buzzing with excitement; I don't think I've ever felt quite so motivated before!

I'd travelled up from Cornwall with Wanda Summers and her friend Steve and we had a mammoth ten hour journey. We arrived to find our hosts Simon and Julie had saved us some food though which was kind of them and soon we were fed and watered, had introduced ourselves to a few of the others and made and arrangement to be up at 7 for a pre-breakfast run.

Now its not often I find myself crawling into bed with a Welshman but confusion over the allocation of beds and my arrival in the room after lights out brought this event close to a reality! Some hasty negotiations with the Youth Hostel staff soon led to me being found a bed of my own though and all was well with the world!

In the morning we were surprised to find the rain had stopped and a few of us headed out the door for a quick run. This was limited by the need to return for breakfast but got us out in the open and enjoying the scenic hills. The rain returned on the way back but did nothing to quell the thrill of a fast couple of miles down to the hostel.

After breakfast - full English of course - the rest of the group started to arrive and before long we were getting to know each other before heading upstairs for a quick photo and the start of the day proper.

Following a welcome from Simon we were introduced to the Berghaus trail running product line. 

To support the needs of their sponsored athletes Philippe & Anna Gatta in their attempt to run the Great Himalaya Trail Berghaus created a range of super light high performance clothing.  The highlight was the Hyper Smock, the worlds lightest fully water proof jacket, weighing in at only 84 grams. Also on show was the Vapour claw shoe; a fairly lightweight model with an aggressive sole clearly designed with UK trails in mind, plus a very nice looking mid layer - the Hypertherm Jacket, which, through clever use of different materials, could be reversed to give more or less insulation as required.

Hyper smock

Hyper Therm Jacket

Vapour Claw

mmmmm...Apple Crumble!

Next up we were treated to a very informative talk from Torq fitness regarding nutrition and the Torq fueling system. Torq are making use of the latest research and have created a range of products - gels, drinks and bars - that each make use of a 2:1 mix of Maltodextrin and Fructose to aid in uptake.

We got to taste the product range while at lunch. The fact they have managed to pull off palatable flavours such as Rhubarb & Custard, Apple Crumble and Blackcurrant Yoghurt is nothing short of miraculous.

After lunch came the guest speakers:

Steve Birkinshaw was first up. With a list of achievements as long as his arm, not least the 2012 victory at the Dragon's back were were treated to a mixture of advice on training, dealing with negative thoughts and an overview of his preparations for his next challenge - an attempt on the record for the fastest navigation of every one of 214 Wainwrights. 

Next Came Helene Whitaker. Helene won the Dragon's back outright in 1992 and came 4th twenty years later in 2012. Her honest appraisal of her own strengths and weaknesses and determination to do what was necessary to overcome them left an impression; not a strong navigator (hilarious to hear her tell of once taking a bearing on a sheep!) she made sure she had run the entire Dragon's back course beforehand to ensure she knew where she was going.

In both talks what struck me was, as with many other people here this weekend, that these two ordinary people were achieving extraordinary feats through hard work and determination. Occasionally though the competitive killer instinct could be seen shining through as they spoke of the races they had been involved in.

Later on we were privileged to watch the film of the Dragon's back race with Steve in attendance. Its a brilliant film, made more so by the company in the room at the time and I'd advise anyone with an interest in trail running to seek it out.

Before that though we headed out for the second run of the day. Essentially following the same path as before but with a little more time on our hands we climbed up to Red Tarn below the final slopes of Helvellyn and I arrived just in time to see Steve and a number of others strip off and dive into the freezing waters! No thanks!

 

The next morning we had another chance to go running. There were three groups - Steve leading the way with a fast group, Helene's husband and another guide whose name, to my shame, I have forgotten (Joanne?) took a middle pace group while Helene herself led a fast hike.

We were together up to the Tarn and then split into our respective groups.  To my surprise, rather than following the obvious path up to Swirral edge we were directed up a ridiculously steep grassy hill to reach the summit of Catsye Cam. This is probably bread and butter for the fell runners among our group but it was hard going for me. Worth it though as the views were incredible at the top and we had a great downhill onto Swirral edge, before a scramble up the edge itself. Every now and then I remember how much I miss climbing and how I must make the effort to get out more and this was one of those times. Topping out onto the summit of Helvellyn we proceeded then onto a series of rounded tops - some of the "Dodds", a group of grassy rolling fells - before finally dropping down via a stream crossing to return to the Hostel.

 

Having run almost exclusively on the coast paths this day was a massive eye opener for me; I could have just carried on all day exploring this runner's paradise!

So that was it, I'd done some cool runs, met some amazing people and learnt an awful lot. I still have a lot to learn but my confidence is up and I'm motivated as hell to get out and run long. Thank you everyone, its been an awesome weekend and one I won't ever forget!

Red Venom Calf Compression

The first time I saw calf guards being worn I laughed and pointed. But, following a series of calf strains and in desperation I bought a pair for myself and never looked back. In my own experiment of one I have concluded that they work. I have never had a calf strain while wearing calf guards and wear them pretty much all the time now. Its up to others to scientifically measure and verify the various claims about their benefits; there is already some evidence that suggests their effects may be somewhat less significant than some have claimed. For me though I feel better when I run and recover better afterwards.

Of course there is a drawback - there always is - and in this case its the price. Frankly, £30 to £45 for a pair of elasticated tubes feels like a liberty.

So imagine my excitement when I found a company offering compression gear, including calf guards, at a significantly reduced price. In fact the company - Red Venom - have a tag line of "Same quality, 1/3 price". Too good to be true? Well this is what I wanted to find out and at this price I was prepared to take the risk.

Red Venom produce all sorts of compression wear - which I have yet to try out - including more than one type of calf compression. The ones I bought are the graduated compression calf guards. These sell for £12.50. Yes, that's £12.50! They are similar in appearance to Compressport's offering with a grey cuff at top and bottom; since I have a pair of Compressport calf guards already its only natural that I compare the two products when measuring Red Venom's claims of quality.

My ultra running persona

I should take time to compliment Red Venom on a really great name; if I'm going to be a walking advertising hoarding for a clothing company then one that shares a name with a Marvel comic character is always going to get my vote. Unfortunately, the large red decal used on most of their gear is replaced by some rather indistinct embroidery for the calf guards which is a shame; with a name like Red Venom there can be no font too small in my opinion.

So un-wrapping the calf guards my first thoughts were that they looked small. for anyone that hasn't met me I should point out I am 6 foot 2. Compressport calf guards are just barely long enough - the Red Venom ones are definitely shorter. Its an unusual thing, sizing. for some reason none of the major manufacturers, with the exception of Salomon, offer multiple lengths for the various girths (sizing is based on a measurement around the fattest part of the calf muscle). Compressport, bizarrely, provide slightly longer length for the widest fittings. My experience is that the people with the biggest calfs are often short and stocky whilst many taller people have skinny legs so why this decision was taken I don't know. What this means is that, for a lanky bugger like me, the Red Venom calf guards only cover the larger upper calf and don't reach down over the lower leg to the ankle. Most of the calf strains I've had have been low down on the Soleus, so this does cause me a bit of a problem. However, if you are not super tall, or primarily want to protect the upper calf - the Gastrocnemius - then these concerns will be largely irrelevant.

Showing the relative sizes - and a lovely pair of legs!!

Its also clear when handling them that they are made from a thinner material than Compressport. This requires a little more care putting them on but there seems no difference in the feeling once on. As far as I can tell the compression is very similar and perfectly adequate.

So, in conclusion, if you are of average height or less, or only concerned with protecting the upper calf, then the Red Venom graduated compression calf guards are well worth a try. At less than half the price of the Compressport product you can't go wrong. I wear mine for shorter runs mid week but, because of the shorter length will tend to wear a longer model on long runs and races (to be perfectly honest I've just bought a long pair of Salomon Exo Calf as even the Compressport ones aren't really long enough). However, If Red Venom ever start offering a long version of each size as Salomon do there really would be no contest.

Extreme Tapering

I've had a bad back for a few weeks. Nothing too serious but enough to send me to the Osteopath on Friday. He suggested laying off running for the final week before the Classic Quarter. 

Initially I wasn't keen on the idea, after all its just a niggle right? But then I thought, what do I really have to gain from running ten miles today and a few short miles in the week? I'm tapering anyway, easing off from the big miles of the last few weeks. And what do I have to lose? If I run and I'm fine then I gain very little, but if it hurts then, psychologically, I add a week of stress and worry about how things will pan out on the day. I already have enough worries without adding to them. So I will sit back, relax, rest, eat well and await the big day. 

Incidentally the weather forecast is suggesting hot and sunny for next Saturday. Not ideal, but better than a deluge.

Foot developments

After feeling like my foot was improving a bit I had to finally admit that I wasn't recovering from each successive run and that some rest was in order.  Two weeks with no running has seen some improvement but its still not healed.  In fact the pain seems to be moving forward a little so at least something is progressing.

Its now seven weeks to Classic Quarter so not running for two weeks is far from ideal.  I've been out cycling a bit, only time will tell how useful that is at maintaining the right kind of fitness for running.  Judging by how my legs felt after last weekend I'm certainly using very different muscles than when I run; I felt like I was walking like John Wayne for about three days!

Today I went back to see Steve Bloor at Runright.  I now have a new diagnosis and a different orthotic.  Still aiming at rehab rather than a permanent solution - this one feels very built up but allows the outside of my foot to drop into a kind of trough and ease the pressure on the affected area.

Good news is Steve says I can run, so this next week I'll be doing just that.  I should have some idea by the end of the week as to whether I can handle the kind of training load I need to get me to the Classic Quarter.  If not then I'll have to bail and find something else to do.  Knitting maybe.

Cuboid problem

I've been getting some pain in my left foot since a little while before the marathon, and its been getting worse.  Basically its a soreness on the outside edge of my left foot, just behind that sticky out bit, about half way along and it happens as I push off when running and, to a lesser extent when walking.

So last week I decided it was bad enough that I would have to see someone about it and booked into the RunRight podiatry clinic in Helston.  The podiatrist, Steve Bloor, came to fame last year when Tesco's staff refused to let him walk barefoot in the store (see here).

Anyway, I was quickly diagnosed with a stuck Cuboid.  Some manipulation and things seemed to improve almost immediately.  Steve carried out some gait analysis and basically gave me a full MOT from the waist down.  Being interested in barefoot running it was great to chat with someone who knows their stuff and could give credence to some of the ideals I am starting to adhere to.

I was especially pleased to have someone look at my gait and tell me I'm doing it right.  Basically I'm running mid foot now and have found, after a fairly long transition from heel striking, that it had all come together; but its always good to have someone else give the thumbs up.

So that afternoon, feeling liberated from my annoying pain (though, if I'm honest, a little tender from the manipulation) I thought I'd go for a run.  I dropped Bronwen off at Brownies in Hayle and headed out for a run I am very familiar with - across the dunes to Gwithian and back, a total of 8 miles, which gets me back just in time to pick up Bron at the end of Brownies.  For the first 4 miles I felt great; after that, not so much.  Rapidly feeling the returning pain increase I opted for running back along the beach rather than the dunes. By the time I got back I was really sore.

D'oh.  Should have rested up for a day I think.  Saturday came and went and there was no way I was running.  No improvement on Sunday either.  By Tuesday morning I was back to where I had started on Friday.  I called Steve and got booked in for a second visit.  He advised me I might benefit from an orthotic, which was really something I had hoped to avoid as it felt like a retrograde step; having just spent a year working down to as little shoe as possible the idea of orthotics just seemed wrong.  Still, if Steve, being a man who spends most of every day barefoot or in very minimal shoes, thinks its the way to go then I guess I have to give it a try.  Its not a permanent solution though, just something to help me recover.

I also got a spiky ball and instruction on how to exercise my foot and build up the strength to prevent this kind of thing recurring.  Since Tuesday I've run a couple of times and I'm still getting a bit of soreness so am staying below 6 miles but I think things are slowly improving.  Its frustrating though, I should be back up to some pretty high mileage weeks by now and I'm not very good at taking it easy.