Injuries are frustrating. Infuriating if you allow them to be. Especially when you can't figure out what is injured. (in my case, I still don't know if it is the knot in my calf or SI joint subluxation)
But there is a question that begs to be asked: Why do I keep getting injured? In the last year, I've been dealing with an injury around 50% of the time (various injuries - twice on the left side of my body, now on the right). That just can't be optimal for training.
Something needs to change. The first thing I'm learning from my coach is that I need to enter each running session uninjured and ready to work hard.
My old philosophy was end each session barely able to hobble home. The obvious problem was the more weeks I trained, the more wore down I became.
Last week I only ran twice and I just worked on technique. I have been reading Julian Goater's "The Art of Running Faster" and have focussed on:
-shifting my weight forward
- increasing my cadence
- jumping rope
- running up sand dunes
All of these things will land you on the front of your feet.
And did you ever think about how many steps you take a minute? Turns out the top 150 finishers at one New York Marathon all ran somewhere between 184 and 188 steps per minute.
On one of my runs last week, I would run 1 minute at marathon pace and ran between 183 and 187 steps, but this was with focussing on a fast turnover. You should try it sometime. It is fun.
The schedule Ole has devised for me this coming week is in preparation for the Bandera 100k January 12th. And in taking my recovering leg into consideration
(I am also supposed to jump rope before and/or after most of my sessions)
Tues: 40-60 min at 4:20-4:45 min/km
Wed: 45-60 min at 4:20- 4:45 min/km focus on high cadence
Thurs: 20-22 km at 4:45-5:15 min/km
Fri: No training
Sat: 45 min at 4:30-5 min/km; 200 m x 6 at 36-40 sec 2 min. pause. (wow! that seems like a LONG pause)
Sun: 10k trail race (at Herlufsholm)
He also asked me to send him a video of myself running. SR took this today. That is Christian panting in the background (I think). Do I appear to be limping?
I'm excited to get some video feedback from Ole (and you guys!).
So the focus right now is two fold:
1. Better technique
2. Train less, but more intense
My last resort is moving our family to Copenhagen to practice Bikram Yoga on a daily basis because that is the only thing that really seems to help my right leg. (I learned from the owner that the Copenhagen Ballet has now experienced the benefits of Bikram and the whole troupe is practicing there to prevent and treat injuries. Cool stuff.)
Further notes on the gluten free diet:
So step-daughter Natali has been having stomach issues for months that have kept her home from school. I was ready to call and make a doctor appointment when I made the suggestion she just try the gluten free diet, just for a week. Well, she tried it and is so happy. After the first day, her stomach cramping was gone and it hasn't come back. As a bonus to her, her acne is also gone. The latter had also really bothered her, so she has no interest in eating gluten again. Ok, besides the fact that she misses her rygbrød (danish rye bread) when all of her friends eat it for lunch.
Count me amazed: either gluten/the things one eats with it are generally unhealthy OR we have two gluten intolerant gals in the family.
Finally, congrats to Katie and Ana-Maria on both running amazing sub 19 5k times. They are both getting faster and faster and are so fun to follow. I didn't even know they lived close enough to each other to run the same race. Great to have inspiration. And to see the effects of structured training.