20

Despite being pushed back into the night I got in my 20 miler. Around 4pm the wife suggests we take the kids to the pub for a beer. Ok, I'm alright with that. Sooner than later she's on her phone calling people, more people arrive, kids are running around nuts, and we don't arrive home until 630pm. Of course with other families in tow. Everyone is annoyingly drunk, but at least having fun. I'm scrambling to get kids fed and ready for bed. I get out the door around 845pm for a 3 hour run. My sleep will be limited on both ends as I know the little guy will be up just after 6am. 

No complaints. I did what had to be done alone in the rainy, muggy, darkness. Nights like this I wish I had a training partner. It wasn't a difficult run, I got the training effect I needed, but man was I tired. Foot? Perfect!? No foot pain at all. 

This morning as I type this my foot is ever so mildly sore, muscle aches as expected, and I'm tired which I'm sure will soon grow into grumpy due to lack of sleep. 

WS100 will be a struggle but hopefully I'm well on my way to the starting line uninjured!

Week 5

It's been another slim week of miles. As I write this I'm hoping for 20 tonight. 

Saturday my boss closed shop up at 4pm so I hit the hills on my drive home for a short but hilly run on the Worcestershire Way. Huge vert over a short distance. With the race within 4 weeks I really have only two weeks of training left where I'll try for long runs. Other than that the only beneficial workouts will be downhill repeats and acclimating to the heat via sauna time. The final week will be pretty much nothing. 

During yesterday's run my foot bothered me but was tolerable. Last night, post run, it was fine. Today it's been fine all day. I don't trust it. However, it was a mobility issue, so it's possible it's healed by loosening up. Good thing is there's positive progress. If it happens to be good to go I'll be focusing on big ass long runs the next two weeks. Let's hope so. A healed injury would be a huge positive boost to my mental well being, I've been in a bad place these past few weeks. 

I'm worried about sauna time. With the kids and the lame ass British opening times of facilities it may not work as I had planned. I may resort to sitting in my car with the heat on. Yes. You read that right. The body adapts quickly to high heat, reason being heat will kill you if it didn't adapt! A sauna is the best and obvious choice for spending time in a high heat environment but if that's not available I will resort to what I've got. Doing this twice a week for the final 3-4 weeks should be sufficient, and at least better than nothing. 

Downhill intervals. Western States 100 has an ass ton (that's way more than a butt load!) of downhill. The eccentric muscle contraction of the downhill running motion produces a lot of waste and is extremely hard on the muscle. A regime of downhill intervals can help reduce the dead quads that many people get late in the race, many times forcing them to quit. Some coaches claim this is unnecessary but it seems like a very popular practice from elite o beginner racers. I figure it can't hurt. 

Getting closer, and hoping for 20 tonight! 

It's Wednesday and I'm planning on running tonight. I need it. My mind is ruining me. The foot pain I had seen the physio for seems to be gone but it seems I had a couple problems going on. 

The side of my foot has a dull ache too, probably why I thought the initial foot pain was transient, it was another injury. "Dr. Google" says it's my peroneus brevis or longus tendons that wrap around and below my malleous or "ankle bone" as most people would call it. The muscles they link to in my calf are sore which leads me to believe that's the issue. 

I canceled my second physio appointment since I deemed it unnecessary so for now I'm on my own. Strengthening, massage, ice, ibuprofen are my routine. I'll give it until next week and probably spend the money on the physio. 

Week 6

Burnthorne Lane, sunset

Been kind of a tough week. I initially figured I'd take Monday and Tuesday off since I was pretty sore from running in Brecon Beacons. Mostly my quads were trashed from the downhill. I was excited about this as WS100 has a lot of down. I decided to run Wednesday morning, woke at 430 AM and was happy and ready to go. Once out the door that changed. I was exhausted and couldn't get going. My intended 10 miler on this beautiful morning was reduced to 3 abnormally slow miles. Probably I'm still recovering from Sunday.

following a new footpath

Midweek it felt like I'd lost my mojo. No drive like I had in winter. Friday I realized I've gotten a cold from the kids. I've been focusing on healthy eating and cold prevention for the past couple months as the kids have been coughing incessantly. I didn't want that. Now despite my efforts I've got something. Once again, timing, my least favorable quality comes out.

In a surge of positivity I had a great 10 plus mile run on Friday night. It was good to smile again. I knew I'd pay for it but it felt too good to run comfortably. Saturday, yes, I did pay for it. Sore foot. I went to work with intentions of running 10-14 but deemed it best to rest.

footpath cut through field

Sunday the wife was up early to go to the British equivalent of a flea market/garage sale, aka "car boot sale." I was hoping to get out in the afternoon but as usual I was pushed back to after 8pm. 20 plus miles kept me out late. I had an awesome run but didn't get to bed until midnight and of course the wife was up for work at 5am which also woke up the little guy around 530. It's Monday and I'm wrecked.

fields

Slowly it seems as if I'm healing up. The pain in my foot has been very transient and I can usually stretch or roll my muscles and make it go away. The urge to run is back, I know I need more miles, but it looks like once again I'll enter a 100 miler under trained. I thought this was the one. Everything had been going so smoothly. All I want is the opportunity to train appropriately and do my best. Maybe one day I'll realize that the time has past. I don't know what I'll become if I ever accept that. Since moving to the UK it feels as if every shred of who I was is now gone, the one thing I hold on to is running. 

Running = happiness

Week 7

Since my last post I took the prescribed days off and got out for a run Friday night. Easy 4-5 miles I think. I initially ran pain free then my foot started to hurt a bit, not bad, but still there. The good thing is that the things I'm doing are working, the physio said it won't go away immediately anyway. Progress. I like that.

Talybont Reservoir

I took Saturday off from running and left for Wales early from work at 4 pm. I was going to Brecon Beacons to volunteer at The Trail Event Company's Brecon Beacons trail running races on Sunday. Western States 100 entry requires 8 hours volunteer work aiding trail and ultra running. You can do trail work, help at an aid station, or any other role needed at an event. I helped to sweep the marathon and ultra marathon events on Sunday.

I arrived around 6 pm at Talybont, Wales. I'd been here before for another ultra that I had raced maybe five years ago, Likey's Beacons Ultra. The organizers and other volunteers were busy setting up. It was fun to see behind the scenes and was astonished at how much work and how exhausted the crew was! I offered to help wherever and then just socialized into the night. I met the Saxx underwear national sales rep. He was here marketing his products. He formerly had worked for Columbia Sportswear and brought the Canadian Saxx brand over here. I had a blast talking about the outdoor industry with him. Technical fabrics. Etc. He knows what outdoor retail is like in the US and how poor for the most part it is here as far as sales people. 

We all went to bed around 10 pm.

Everyone was up just after 5 am. Runners were expected to begin registering at 630 am. The ultra race (50km) started at 730 am followed by the marathon at 830 am. I'd be starting with and following the marathoners clearing signage after checkpoint 2, where the half marathon turned off. The marathon had a few people walking which made for slow going at first. I enjoyed the weather and the views as I kept my distance. Walking along in silence brought back memories of working alone as a Ranger for the Park Service.

trail signage in English and Welsh

I caught up to a very nice couple from Cardiff who were watching their son race the half marathon. The husband was all kitted out in top name outdoor brands and didn't just have "the look," he was very knowledgable of the Welsh countryside. It was fun to hear about the native trees etc. before forestry practices and logging were implemented. Shortly we were at the second aid station, their son came tearing by in the lead, and we parted ways. Now my job would become more difficult.

first of many steep climbs in the Beacons

From here on I would collect any signage placed that marked the course. Flagging, signs, and signs on small stakes. I was still slowed by the walkers but the course soon would become much less runnable as we climbed up on top and all over the Brecon Beacons. I'd carry everything on my back in a canvas bag.

top of the official race course's first climb

But wait! I've yet to mention my foot! Well, it was doing exceedingly well. Sure I wasn't running much and still an easy pace, but that's what will happen at WS100! The pain was minimal, it faded, and came back, then faded. I actually was more aware of some Achilles pain I had. Last week I had decided to throw an arch support in my shoes for fun. I had been stressing my arch by compensating for my injury and didn't want another injury. They seemed to help all day on my feet at work and were super comfortable. Comfort is all that matters for running shoes so I put them in my running shoes to test out. They must be helping as all 32 miles on my feet, sometimes running with 50 lbs of signage on my back, my foot was alright. Towards the end I did notice Achilles pain, which I'll need to deal with too, but for now it seems things are going in the right direction.

 Anyway, the tour through the Beacons was great. Around Pen Y Fan, the high point, it was insanely busy with another event and it being a tourist attraction. Here the ultra course split off from the marathon so the walkers would now get a 6 mile head start as I turned off and began running more. Most of the course I'd either raced or hiked previously but the final third was mostly new terrain which was really cool. Up high we did get a little rain, and of course horrid inconsistent winds, down low it was very nice, mostly sunny.

I dumped signage at checkpoint 3 and gathered a huge amount on my way to checkpoint 4. It was a relief to get there, I'm sure I was carrying over 50lbs of stakes! Up high there aren't any trees so all of the signs had wooden stakes. I had only 4 miles left but hopped in the car for a bit as it was easier and faster to clear the course this way. Then we hit the Monmouthshire and Brecon Canal and I ran in the final couple miles that weren't accessible by car. Calm, quiet, along the canal, and a bluebird sky to finish the day. 

bag of stakes on my back with the Beacons behind me

Long day out. Sure, I walked a lot covering 32 miles and did my job of clearing. However for training this was a great day. Time on feet is important and I practiced my feeding. I was moving and exposed to weather from 830am to 7pm! I was exhausted but happy I was able to move despite my recent injury.

fields along the Canal

So what's next? Well I need to get a solid plan going but need to focus on long runs. Ideally I'd like to have a few 20 milers preceded by a 13 - 17 milers. During the week take it easier. Honestly I'm not too sure but will hopefully refocus being mindful of injury rehab. I only really have four weeks, then a two week taper.

click me to expand an maybe you'll get a better view (pano), Beacons lined up in the distance

Physio update

bluebells in the Wyre Forest

Injury success. Yes, I'm injured but it isn't of huge concern. Looks to be the tempo workouts and the addition of high mileage added up and stiffened up my metatarsals which in turn have been causing the pain on my extensor tendons. I was sent home from the physio with a few exercises to strengthen and mobilize my foot while reducing the pain. Also received some electrodes hooked up to a small battery to "zap" the painful area into healing faster which I'll wear at night. Money well spent.

curious sheep

 I went home very happy. I now had the solution to my problem and the best part, the physio even said the soonest I could run is Friday! Well all isn't lost.

sweet sweet single track

Yesterday I got away with my mountain bike and found a ton of cool trails on the Wyre Forest. Alone I can cover a lot more ground than with other people. I had a great day but it reminded me of riding in Flagstaff. We sure had a fun crew of people to ride with, I miss people like that.

footbridge on the Wyre Forest

nice to see this in the back of my car again

After I was done riding for 2 hours I got my roller skis out. I got a pair with pneumatic tires for cheap on eBay. They are able to go on gravel roads much better than the solid wheeled skis I'd had in the past. This was their maiden voyage. At first I was hesitant, waiting for the wheel to catch a rock and come to a complete stop, throwing me to the ground. However, it never happened. They were awesome! Sure the poles could be a bit shorter but over all these things were great! I need to invest in a brake to add to them but for the flats they were fine without. V1, diagonal V, V2, I hammered out all the techniques like I'd been on snow all winter. Bliss.

roller skiing along the disused railway

I must've spoke with 8 people who were curious about them. Maybe a business opportunity in the future? I'd love to be a nordic coach here.

Anyway, riding bikes and skiing were extremely fun but now it's time to get back with the task at hand. Now I know what to do my foot is already feeling much better. So I'll be running Friday for sure! I'm hoping to get out on the mountain bike tomorrow again.      

Timing. It's never been my thing. The whole week my mother in law is here. I have an insane amount of free time for once. Ideally I'd be hammering out 3-4 hour runs this week. But looks like I'll either be roller skiing, mountain biking, or both. I guess it's better than nothing. This weekend I'm lined up to volunteer as a sweeper at an ultra in Wales. 50km trail run with a ton of vert. I'm planning on running no matter what. 

Today I've got a physio appointment to check out my foot. I hammered it good last night at JKD and it came out alright. I've been doing hard tempo sessions on the bike to maintain fitness. I'd like to think the physio will find a knot of muscle, work some painful magic, and send me on my way. 

Positivity comes and goes. It's far harder to motivate for bikes in the early morning and night, the reason I now mainly run. JKD helps but it's not the same. I'll post later after I've been poked and prodded with hopefully a positive answer. 

Today I think I accepted the fact that I'm injured and can't follow my preferred path of training. I've done two 100 milers on extremely minimal training, one of which was the Lakeland 100 here in England, the country's most difficult race. Supposedly if you don't have mountains to train in, it doesn't matter, as long as you've got a big engine. Since I can't run, or at least it's best not to, tomorrow I'll set my bike up on the trainer and make my aerobic engine bigger with some tempo sessions on the bike. No impact is good. The roller skis may come out too if necessary. The one huge downside is no impact. Obviously the body takes significant abuse from impact running 100 miles. I'm hoping after some easy weeks I can at least get three running weeks in before I taper, just to get my legs ready.

Now that I've got my head straight time to push on.

Week 9 and I'm injured

And the fun begins. I was insanely motivated for May. Big miles were planned and they'd have set me up perfectly for a comfortable finish. Well, plans never go as I like and should've expected the worse, especially with such an awesomely huge goal. This foot pain I acquired out of no where a little over a week ago has become a problem. I don't know where it came from. I've been feeling great, not pushing the pace or distance. I've built up slowly. Usually I can pinpoint where it happened. 

Last week I only ran 24 miles. I had planned 60 - 70. I took off five days last week in hopes this injury subsides. I ran 14 flat trail miles on Sunday and I could run on it but it hurt. It needs to go away. I'm digging deep for positivity. I thought this was my big chance to be able to train properly and be able to race a 100 miler. I'm so down its unreal. I took yesterday and today off and am planning on setting my bike up on my trainer so I can at least boost my aerobic capacity a bit and stay off my feet. But, I need to be running long miles. 

The injury looks to be associated with my extensor digitorum longus. The muscle on your shin that connects to your little toes from the top. The pain is right on top of my foot likely where the tendons from this muscle connect to the toes. It's not always there and I can't palpate the pain. I guess this is a good sign. It's likely a bit of tendonopathy so fingers crossed a little time off, ice, stretching and massaging my lower legs, and maybe some strengthening exercises and it will go. 

It's just an enormous downer when I've been so positive. If I'm lucky, and it heals, I think I can still push my taper back a week and get another solid week of training in. But I need to be cautious if it goes I don't let it return. 

Anyway........