For foot’s sake!

2 weeks on and a total of 2 miles running.  Went to the physio at Hampden and I have Plantar Fasciitis (don’t think I have ever seen two i’s together before!).  So no St Ettienne to Lyon race for me although hopefully I will be running again by then if I work hard at getting rid of this.

It was acute onset (less common) brought on by that run on Rannoch Moor possibly in shoes that did not support my arches enough although I had worn them a few times for quite a while before that but not terrain quite like that.  She said acute onset means it should be quicker to heal but I was tears while she worked on my foot and I have to try and do that to myself with a golf ball as much as possible and get some massage if possible.

She said it was probably lurking before that and that my anke and joints in my foot were really stiff and immobile as well as my calves being tight which is the same problem I was having before the Fling.  I may have to be facing facts that even 3/4 times a week in high heels is no good.  It’s really hard being short and generally having suits that all need high heels.  I don’t think I can really pull of suits with flat shoes!  Plus when not in heels for work I was wearing little pumps which I have now been informed are just as bad as they give my arches no support either!

So it’s trainers and suits at least while driving and in the office – what a fashion statement!  And cross training only as well!

Sunday 18th

cycling

Monday 19th

cycling

biceps, triceps, shoulders, stomach weights

Tuesday 20th

Body Pump

Thursday 21st

cycling

biceps, triceps, shoulders, stomach weights

Friday 22nd

2 mile run

Tuesday 27th

cycling

Wednesday 28th

5km row – 28.34 mins

biceps, triceps, shoulders, stomach, chest weights

 

Another post with no running!

With my foot still being sore I decided on no running during the week so that hopefully I would be okay for Sat’s run with the glee club.

Tues 13th Oct

30 mins cycling

Body Pump

Wed 14th Oct

Ben Lomond

Thurs 15th Oct

40 mins climbing wall

Sat 17th Oct

I mile run, I mile walk

Now I know that Lomond and the climbing wall were not exactly letting my foot rest properly but I had my two best boys staying those days and we have been promising them for months that we would take them up Ben Lomond as their first munro so I did not want to back down.  And we were not exactly slow going up, or down!  They put me to shame with their running to the summit!

In hindsight I should have done a very small run on Friday to see how my foot was and not wasted all that time, effort and petrol driving to Tyndrum, especially when I did not even see anyone but hindsight is a wonderful thing!  Anyway now I am really annoyed about my foot. Hoping to catch up with a long run next weekend (Drymen to Balmaha by road, then Rowardennand and back to Balmaha and back to Drymen via the WHW if anyone is interested) but if my foot is not better and I can’t do it then I think France may be out.  I can’t go on not enough training when I have to finish the 42 miles in under 9 1/2 hrs (I think).  So I was rather grumpy yesterday!

From Potential to Success – Dr Frank Dick

Dr Frank Dick gave the closing keynote speech at the Scottish Learning Festival last month and related the above title to our new Scottish curriculum – A Curriculum for Excellence.  There were  a lot of sporting analogies as well though with plenty of video clips to watch and relate coaching in sport to teaching in education.  It was certainly the most entertaining and interesting keynote/seminar I felt I went to over the 2 days.

It has taken me so long to get round to writing about it that I am not sure it will make much sense but I will give it a go (and leave out the education bits mostly).

• He started off by saying that people are valley or mountain people and it is mountain people who have the winning difference. 
• 3 R’s of coaching: 

1. You have responsibility for your own performance and should be the best you can be
2. You have responsibility for your own development and you should accept/seek coaching
3. You have responsibility for coaching other players/coaches

Not sure if I have that quite right but I can see exactly how it fits for teachers and in that sense I am not always very good at accepting/seeking coaching!

• Coaches should have double vision; focus on the dreams of today and the milestones of the future.
• Plan backwards; for example for London 2012 they will be thinking now what they want their athletes to look like 6 weeks before, 6 months before, 1 year before etc.

Winning is being better today than you

were yesterday, every day!

The above quote will be up in my classroom when I go back to having a class; for both me and the pupils!  The analogy he used was of coaching a kid who started off by coming last in 100m races and gradually got better by focusing on beating her own times, not thinking about beating other people.

He talked at this point about the reason to seek out competition is to make yourself better and that was about needing other people racing beside you to push yourself on (if I remember rightly).

You have to know what winning is to you!

At this point he showed a clip of Ussain Bolt winning the 200m in Beijing (he was there!) and pointed out he had easily won the race coming out of the bend and who was he racing against by then – well it was himself to get the new world record.

The clip I have put on has Steve Cram commentating and you can just imagine him jumping out of his seat with excitement; I watched another one with an American commentator and he could not have been any more unimpressed – there was complete silence in the last 100m!

• Coaching Process:

Be the light  (direct)

Fuel the light (coach)

Reflect the light (support)

Stand out of the light  (counsel)

The first two above were about giving pupils/athletes the roots to grow and the next two about giving them the wings to fly!

• Own – take personal ownership of every opportunity to make the winning difference
• Decide – take considered risks and decisions making and judgement calls to be the winning difference
• Do – just do it!  Act effectively and excellently

He also talked about not giving up until the end – I would love to show the kids in Malawi the clip below as each time I have been out and have done a sports day they have given up running in their race as soon as they see someone winning.

Cathy Freeman was also mentioned and I cannot remember the details of why but it was to do with the hype and controversy of the 400m final in Sydney and how she had to deal with that and run her own race.  I could not find the exact same clip which was of her being interviewed about how difficult it was at the same time as showing the race.

The goal of intellectual life is to enable the next generation to learn from what you have learned from and act on it!

You are there to make it possible for other people to succeed!

The teacher/leader is conductor of their own orchestra!

The three quotes above I will have on the staffroom wall if I ever become a headteacher!

He then showed a clip from the film Pay it Forward, which I saw years ago and sobbed my way through and finished off the address with:

If not you, who?

If not now, when?

Think of an idea to change our world and put it into action!

Perils of running over Rannoch moor – twice!

Sun 4th October – Bridge of Orchy – Kingshouses – Bridge of Orchy

24.23 miles, 5.25.30hrs, ave pace 13.26m/m

BO – VB – 2.9 miles, 41mins, 14.08m/m ave pace

VB – K – 9.14 miles, 1.52.34hrs, 12.19m/m ave pace

9.16min break

K – VB – 9.16miles, 1.57.16hrs, 12.48m/m ave pace

VB – BO – 2.89 miles, 45.10mins, 15.37m/m ave pace

We (pacepusher, weirrunner and I) were very glad we waited till Sunday to do this run after Saturday’s weather!  Today was just perfect for running.  I did not feel I had a good day, especially on the way back, just that my legs were heavy and tired and I did not feel like myself but was pleasantly surprised with the ave pace over the moor each way.

I found it really hard on the way back as it was so cobbly and hard on the feet and I have paid for it since.  The inside of my left foot got swollen and sore and it is still not right.

I got changed for the club on Mon and got up there but after running through the car park realised there was no chance of me running.

Wed 7th Oct

10 mins bik

2 miles treadmill

Thought I would try this to see how my foot was and it was okay but not great.

Thurs 8th Oct

Body Pump

Body Attack

And here was my mistake – doing Body Attack as desperate to lose the extra weight.  Now I’m resting it for a bit but pretty annoyed about it!

2x out

26 miles

A bad week for running!

Monday 28th Sept

5.3 miles, 47.26mins, ave pace 8.57m/m

9.20, 9.05, 8.58, 8.52, 8.34, 8.47

This ended up being the best chance of running that I had all week after me not getting into the house till 10pm on Sunday night after the hardmoors.  Spent all of Monday working at home despite the holiday and then Chris picked me up to go to the club – only we missed them all!  So no speed session for me although it looked like only 2 people were out from my group in the end, having spoken to the coaches.

Chris was very good though and took me out which must have been very slow for him!  I enjoyed my run although had a really sore right Achilles heel towards the end.

Tuesday 29th Sept

No run for me today and the incident which hampered my running for the rest of the week.  Schools in-service days have now become our busiest days with us being called in to do training sessions.  The oil light had kept coming on in the car and I put more in it on my way to work and it was making terrible rattling noises.  Went to a morning session in another girls car but then had to go down the M74 in my own in the afternoon to another school myself. 

Well I never made it to the school!  The engine died and I glided onto the hard shoulder somewhere between junction 7 and 8, very grateful that it had not happened on the huge roundabout that is the Raith interchange!  Very grateful as well for AA coverage and sympathetic staff back at the office who phoned the school and explained I would not be coming.  It was still over an hour to wait in the cold for the AA to come though and another 1/2 for him to look at it and sort it out for towing which was not an experience I wish to repeat!

Unfortunately the car is irrepairable (oil had got into the engine and it is dead basically) and I have spent most of the rest of the week travelling by public transport for between 3-4 hours a day to get to and from work.  And that in the middle of 5 inservice/courses to run in the space of 3 days with lots of materials to carry about was not easy or fun!  It did not exactly help me recover from the weekend!

Wednesday 30th September

2.7 miles, stairs session

1.5  mile warm up

1min, 54 secs, 51 secs, 1.04mins, 1.01 mins, 58 secs, 47 secs, 48 secs

Excrutiatingly tired but managed to get out for a bit before going to the MOBO’s.  Too exhausted the rest of the week to do anything!

2 x out

8 miles

Less mileage

Monday 21st Sept

speed session at the club – 6 miles, 58 mins, 9.41m/m ave pace

1.3 mile warm up

10 x 2 mins with 1 min recovery

7.05, 7.18, 7.38, 7.11, 7.03, 7.13, 7.32, 7.04, 7.04, 7.08

1.42 miles cool down – 9.37m/m ave pace

Really enjoyed the session

Wed 23rd Sept

9 miles, 1.35hours, ave pace 10.36

Ran home from the SECC after work (well the Scottish Learning Festival) with everyone thinking I was mad.  This actually helped as it meant there was no way I was going to go back the next day having not finished!  Had a pretty heavy rucksack with me though and did not feel great with my throat thing either but got it done!

Friday 25th Sept

5.42 miles, 1.17 hrs

Part of the hardmoors with John.  Started off fine but once a couple of guys caught up with us I found the pace too fast and had to drop off at the next check point.  Disapointed as I had been planning that into my week and training plan for France but can’t be helped.

Total for week – 20 miles

3 times out

Report to follow on supporting at the Hardmoors.

John’s 110 mile hardmoor race – update

I cannot get into John’s blog – password not working but reception has also been terrible and we have had no phone or internet reception most of the time so far.  I have managed to update twitter from my phone a couple of times but that is all.

At the 55 mile checkpoint he was doing well and was on his 26hr schedule and then at the 67 mile checkpoint he was just a bit behind it as it is very hot down here and he was really starting to feel the effects of that.

We are giving him a boost (hopefully) at a surprise point and have seen him coming along the cliff tops!

Less miles but better sessions

Monday 14th September

am – swimming – 30 mins, 32 lengths (800m)

speed session at the club, 7 miles, 1.13.19hrs, 10.28m/m ave pace

30 secs, 1 min, 1 1/2 mins, 2 mins with 1/2 to double recovery x 5

0.93 mile warm up, 9.54m/m ave pace

30 secs – 6.24m/m, 1 min – 6.50m/m, 1 1/2 mins – 7.10m/m, 2 mins – 8.18m/m

30 secs – 7.17m/m, 1 min – 7.37m/m, 1 1/2 mins – 7.06m/m, 2 mins – 7.29m/m

30 secs – 6.47m/m, 1 min – 7.07m/m, 1 1/2 mins – 6.45m/m, 2 mins – 6.58m/m

30 secs – 6.25m/m, 1 min – 6.09m/m, 1 1/2 mins – 7.02m/m, 2 mins – 7.23m/m

30 secs -(messed up watch), 1 min – 6.39m/m, 1 1/2 mins – 7.20m/m, 2 mins – 7.32m/m

0.59miles cool down

Felt stronger and better the longer the session went on!

Wednesday 16th September

5.73 miles, 50.24 mins, 8.47m/m ave pace

10.08, 9.06, 8.18, 8.18, 8.11, 8.39

Same route as the first time back at the club so killer hill at first but I was so much better on it and all of the other hills than three weeks ago so really pleased.

Thursday 17th September

3.25 miles, 43 mins – hills session

6 x hill in Bellahouston Park

54 secs uphill (1.01 downhill  and recovery), 54 secs (1.02), 58 secs (1.01), 58 secs (57 secs), 55 secs (57 secs) 1.02

6 x steps in Bellahouston Park

57 secs (56 secs), 1.01 (1.16), 52 secs (1.21), 59 secs (1.04), 51 secs (1.08), 1.04

Really enjoyed this session

Friday 18th September

2 miles, untimed

Saturday 19th September

9 miles, 9 miles, 2.16 hours, ave pace 15.16m/m – Muirshiel

I was really looking forward to this but the hills session on Thursday was definitely still in my legs and I struggled for the first few miles.  Chris and Neal had to stop and wait a few times!  Had been hoping for longer mileage but trying to keep remembering that on runs like that it’s definitely time on feet that matters.

5 times out

25 miles total

Ticking over

Sunday 6th Sept

5.3 miles, 1 1/2 hrs cross country/hill training up and around the Queens View.  Great fun especially when pacepusher went up to his waist in mud!

Monday 7th Sept

Club speeed session, 6.3 miles, 1.09miles, ave pace 11.02

Last time I offer to do the watch before I know the session!

10 x 1 min with alternating 1 min or 2 mins recovery

10 x 45 secs with alternating 45 secs or 1 1/2 mins recovery

10 x 30 secs with alternating 30 secs or 1 min recovery

1 mile warm up at 9.23m/m ave pace

Ave paces – 1 min

7.19, 7.28, 7.56, 7.44, 7.53, 6.45, 8.06, 8.04, 6.39, 6.26

Ave paces – 45 secs

6.58, 6.28, 6.23, 7.06, 7.36, 6.43, 6.27, 6.35, 7.04, 6.39

Ave paces – 30 secs

7.44, 6.53, 6.50, 6.48, 6.47, 7.24, 7.33, 7.21, 8.33, 7.10

Wednesday 9th Sept

2.40 miles, 23 mins

Did not manage to get to the club on time tonight – was just in time to see the guys group go off and mine were long gone so just did a short one myself but was not sure where to go on my own.

Friday 11th Sept

4 miles, untimed

Thought I would get 10 done after work but that’s always hard after work on a Friday and especially when I have Harvey with me who does not particularly like being out with me!  It was just not going to work!

Saturday 12th September

10 miles, 1.36.47hrs, ave pace 9.41m/m ave pace

9.47, 9.49, 9.47, 9.35, 9.36, 9.36, 9.37, 9.44, 9.26, 9.46

Longest run on the road in months and I was having a bit of a mental block about it.  Went okay, though I was tired on the hills and a bit gubbed in general for the last two.  Also really thirsty from 7 miles on as it was pretty warm.  Glad I got it done, but it is very disheartening seeing the slow splits.  I have certainly learnt my lesson and will not be letting my running slip for so long as again as it is hard work getting it back again!

5 times out

28 miles total

A high to end the month

Sunday 30th August

Bridge of Orchy – Beinglass Farm

19 miles, 4.15.51hrs, ave pace 13.28m/m

Bridge of Orchy – Tyndrum – 6.54 miles, 1.16.14hrs, ave pace 11.44m/m

Break – 1.57 mins

Tyndrum - Auchertyre – 2.70 miles, 32.05mins, ave pace 11.53m/m

Break – 3.47 mins

Auchertyre – A82 crossing – 5.39 miles, 1.23hrs, ave pace 15.27m/m

Break – 1.01 mins

A82 crossing – Beinglass Farm – 4.31 miles, 56.59mins, ave pace 13.13m/m

I had a great time running with John on this section and it felt really quite easy once I warmed up into it and until my throat started going for the last couple of miles.  It was great to chat the whole way as the time totally whizzed by and it was good to have Harvey on some of the route as he has not been getting as much running as usual lately.

The hills above Crianlarich were really hard though and I can still feel Kili in my legs on all hills.  Just can’t wait to get on the trails again after this though and it was so good feeling almost as fresh when I finished as I did when I started and knowing I could have done a bit more running on some of the uphills if I had to.

And Neal was okay at being back up although he was too slow at Derrydarroch!

Photos courtesy of John's blog!

Although my legs were not too sore a speed session on Monday did seem a bit too hard though and I am having Tues as a day off for a bit as I have my management post grad course so it was Wed before I ran again.

Wednesday 2nd September

7 miles, 1.08hrs, ave pace 9.43m/m

10.01, 10.19, 10.27, 9.09, 9.00, 9.07, 9.54

This was the hilliest club run I have ever done!  It was really hard the first half and I was really struggling but it was a lovely route and I knew it was doing me good so I managed to push on.  Did not manage to speed up so much the second half like last week though as it had just been too hard the first half!

Thursday 3rd September

2 miles, untimed

Just a little something to keep me getting out!

Friday 4th September

5 miles, 49.40mins, 9.56 ave m/m pace

9.58, 9.43, 9.40, 10.11, 10.06

Everything that could go wrong with this run did go wrong – tired legs, not feeling well with sore throat etc, my throat thing being bad, etc!  It was supposed to be 10 miles but I am determined I am going to stay motivated and enjoy the running so was not going to force myself to try and carry on to the ten!

Incidentally on my way out to Pollock Park from Bella I saw 2 males and 2 females who I am assume are probably favourites to win the half on Sunday being dropped off in Great Scottish run cars for a run and being picked up again 40 mins later as I ran back.  I was trying to go really slowly to see them start to run as I went past but didn’t see them doing anything.  I should just have gone into Bella park and watched them!

33 miles for the week

4 times out

I have decided I am going to start my years mileage all over from the beginning of August; I’m a teacher, my year just doesn’t start in January!  I tend to think of my year beginning with most things in August so I am going to do the same for running.  One reason why New Year never means that much to me I think – the summer holidays are always still a long way to go!