Running A Marathon. Training Plan Week 4. The Curse Of Achilles.

Running A Marathon. Training Plan: Week 4/30
Running A Marathon. Training Plan: Week 4/30

Running A Marathon. Training Plan: Week 4/30. The Joy Of Compression Sleeves And The Curse Of The Achilles Heel

Running Do’s: Compression leg sleeves can help to enhance endurance during long runs and workouts as well as reduce the likelihood of shin splints. Wear them on and after your runs.

Running Don’ts: Running with a partner or group that is significantly faster (or slower) is best avoided no matter how funny/good-looking/rich they are as it will only disrupt your training plans.

Background: I have signed up to the London Marathon 2015, having never run before and recently having undergone major knee surgery (twice). This diary captures the highs and lows of my attempts to get fit enough to run the marathon in April 2015.

Running The London Marathon For Mind

Running The London Marathon For Mind

I am running for the mental health charity Mind. Please feel free to donate on my Virgin Just Giving page – every single penny I raise goes directly to Mind and helping people with their mental health – thank you.

I am following a 30 week marathon training schedule defined by Jeff Galloway the American Olympic Marathon runner. Jeff espouses the run – walk – run method which enables you to gradually build up your strength and endurance.

Week 4 Schedule: 8 Miles (15 sec run/45 sec walk), 2 X 60 min cadence and track sessions

Weekly Diary:

This week I actually decided to check my training programme and run the proper distance. So I re-walk/ran the 8 miles. To be honest it was much the same as running

Running A Marathon. Training Plan: Week 4/30. Compression Gear Is Great During And After Runs

Running A Marathon. Training Plan: Week 4/30. Compression Gear Is Great During And After Runs

last week – although I did try and focus on my walking sections and inject some pace – I recognised that I was tending to go AWOL and would let my mind wander. With a bit of focus and attention on my running form I could achieve better times. I also wore a pair of Compression leg sleeves as I had noticed on my last run that my shins were creaking a bit (a highly technical term I know!!). I have to say they made an immediate difference – the niggles on my shin stopped immediately – no wonder they have been given rave reviews. A great piece of kit.

Coming into my shorter sessions I was still full of beans. This running malarkey was easy. I don’t know what all the fuss was about. Forget marathons – I figured I was more of an ultra marathoner! Alright I hadn’t quite cracked the Cadence Drill’s yet and I had frightened small children with my running rear – but on the positive side – I had knocked out a 6 miler last week hadn’t I? This was going to be easy. Then I was introduced to a key part of any runners anatomy – the Achilles Heel.

I first noticed my Achilles pulling when I was doing my 800m drills. On the 4th drill I started to feel a warm pulling sensation just above my right heel. It didn’t really hurt at all but it didn’t feel right either. One thing I have learned over the years is not to push through an injury – Jeff had been very clear on this topic too. Jeff’s guidance is that niggles are all part of the running – the skill is to know when a niggle is just a niggle or actually something more sinister. How are you supposed to know I hear you cry? Well don’t ask me ask Jeff!

Actually Jeff’s guidance is simple. If you feel a niggle then walk for 1-2 minutes to see if it disappears – if does, great, you can carry on running. If not try walking for 3-5 minutes and again see if it disappears. If not, then call it a day. Do not try and run through it as this will typically cause more damage.

There is bucket loads of information available regarding the cause and treatment. Unfortunately it is not aligned with the one exception – never attempt to run off an Achilles injury it will cause more damage!! The less damage the quicker it will heal. I was gutted as I trudged home – I had had so many false starts before and this felt like another one. I also knew enough about Achilles injuries that they are complicated things to treat – you can’t just pop a pill. They can take months to heal – the only positive I could take was that I was 99% sure that I had not ruptured the tendon – there had been no popping sound. I just hoped that I had done too much damage and that I would be able to manage my way through it – .after all wasn’t this the whole point of the walk-run-walk programme?

 

Running A Marathon. Training Plan: Week 4/30. Achilles Tendon Conditions  - A Runners Nightmare

Running A Marathon. Training Plan: Week 4/30. Achilles Tendon Conditions – A Runners Nightmare

 

 

midlifemarathon@gmail.com

My name is Andrew and I live in the UK. I am married with 3 girls.

After a career as a Management Consultant spanning 20+ years, I left the bright lights of the city and am focusing my attention on Leadership Coaching and Development. In truth, I felt there was more to life than Microsoft PowerPoint and I have always enjoyed people development and while life as a freelancer scares the bejesus out of me – it has given me renewed energy.

At the same time as changing job, I wanted to take the opportunity to get fit again. When I say “fit” I mean properly fit. Not just a couple of weeks of effort followed by months inactivity (other than talking about getting fit and buying loads of gear) until my next ‘fitness fad’ came around!!

So back in October 2014, I decided that enough was enough and I was going try and start running – again! The challenge was that I was over-weight, really lacked any self-belief or had any real idea of where to start next. My state of mind was not helped by the fact I had recently undergone a series of knee operations which had had a slow (and painful) rehabilitation!

Despite all of this negativity, I found myself really wanting to run a marathon. On one hand it felt completely impossible, but on the other if felt like a real tangible goal, which, if I could achieve it would instil real belief and pride that I had achieved something special. I could have chosen the half-marathon – which is also a tough nut to crack – but in my head it had to be the full 26.2 miles. I really wanted to say that I was “a marathon runner”.

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