However, it is not.
It is not the anniversary I, so enthusiastically, longed for and it is not the anniversary which I was hoping to write about and keep this as short as possible.
I do, on the other hand, have an extremely valid, and mildly lengthy, reason for the fact that it isn't the first anniversary post. Last week Saturday, the 29th March, I set off on a mid-morning run, as I usually do, with the intention of summiting Lion's Head, as I usually do, but with no real time or pace in mind. The weather was particularly warm for, what is typically, the first month of Autumn and after the initial kilometre, from my doorstep to the trailhead on the Green Point side of Signal Hill, I could already feel slightly unsettled.
Mentally, I hadn't given the run any thought before embarking as I run this particular route, up to, four times a week and didn't feel the need to treat it any differently from any of my other training runs. At most, I had given some thought beyond descending Lion's Head as quickly as possible so that I could, possibly, add in a lap around the base of the mountain to indulge in the views of Camp's Bay and Clifton beach.
Physically, I was feeling pretty good. I might have had a bit too much coffee that morning after parkrun but, I mean, the coffee at Brew is so good that you can't be blamed for having more that one in a visit. I had no muscle fatigue from the day before's tempo run up the side of Signal Hill (on Lion's Head trail) and I was feeling rather pleased about that but, still, my stomach was feeling a little upset with the amount of coffee vs the amount I had eaten. Regardless, off I ventured.
Firstly, a key learning I've made in the last few months (running in summer) is that either carrying a water bottle or running a route with access to water points is of vital importance. We could probably spend hours discussing the pro's and con's of running sans water in an effort to train your body to run in a dehydrated state but that sort of specific risk-taking is generally not everybody's idea of a good run.
Secondly, I've discovered, the hard way, that there is no variation of foot-striking that can soften the blow of running over particularly jagged scree and rocky trail. Heel-striking is asking for trouble, especially when running in 4mm-outsole minimalist trail shoes, but mid-foot and even tip-toe -striking do little to reduce the pain.
On this particular run, I had already decided to take it slower than usual on the way up to the start of the Lion's Back (the second trail, on the back of Lion's Head, that I am fond of as it is more conducive, I feel, to actually running up..) because of the heat (and lack of water). At any rate, I summitted Lion's Head in little over 45 minutes and immediately collapsed at the top, in a sweaty, dehydrated heap. At this point I had ruled out the "victory" lap around the base of the mountain and decided to stick to the plan of descending as fast as possible and getting myself home to rehydrate and refuel the depleted reserves.
For those of you that have run, hiked or walked up and down the Lion's Back, you'll know that it is vastly different terrain to that of the jeep track that meanders up the front of the Lion. The Lion's Back looks like pathways made from rock-slide. There are small sections of hard-packed dirt but, overall, it can be very trying on the soles of the feet. and on this particular descent, I happened to step on, possibly, the sharpest rock on the entire trail with, possibly, the least protected part of the sole of my New Balance MT10v2's. These shoes have no rockplate in them so sharp rock can definitely make an impression on your sole, for lack of better phrasing.
The outcome of this incident essentially led to me licking my wounds on as slow a canter as I could down the rest of the trail and finally along the rest of the 3,5 kilometres home. I earned myself a beautiful blood blister on my right heel which bled profusely when lanced and some time off my feet. I actually promised myself that I would take a week off of running and recover but keep active by cycling at gym as well as doing some strength training. But those that run know how long these sort of resolutions tend to last.
I did, however, give myself Monday to Wednesday off of running. It might not sound like much but, for somebody that tries to ensure at least 7 running sessions a week, 3 days off is quite a big deal. I took myself to gym and did what training I could (that didn't involve me needing to stand up to lift heavy objects and put unnecessary pressure on my heel) but by Wednesday evening I had already decided that I would lace up again on Thursday.
03/04 Thurs am 10.1km - 43:17 (78m gain)
I put in an early morning high-tempo road session along the Sea Point Promenade. My New Balance MR3090v2's have more heel support due to a greater stack height (even though they weigh in at a 4mm heel-to-toe drop, the same as my MT10v2's) which relieved quite a bit of pressure off my injured (and now bruised) heel. Ended the run with some mid-tempo 3x mini-hill repeats.
I put in an early morning high-tempo road session along the Sea Point Promenade. My New Balance MR3090v2's have more heel support due to a greater stack height (even though they weigh in at a 4mm heel-to-toe drop, the same as my MT10v2's) which relieved quite a bit of pressure off my injured (and now bruised) heel. Ended the run with some mid-tempo 3x mini-hill repeats.
03/04 Thurs pm 8.9km - 49:44 (465m gain)
After the mornings strong run, I felt quite happy with how my heel felt so I decided to venture on to the trails again. I took my usual route on Signal Hill up to the Lion's Back trailhead. Nothing too strenuous. Kept a decent tempo while making sure to watch where my feet were landing to avoid another heel disaster. Ended off with some small hill repeats on my road to warm down.
After the mornings strong run, I felt quite happy with how my heel felt so I decided to venture on to the trails again. I took my usual route on Signal Hill up to the Lion's Back trailhead. Nothing too strenuous. Kept a decent tempo while making sure to watch where my feet were landing to avoid another heel disaster. Ended off with some small hill repeats on my road to warm down.
04/04 Fri pm 14.7km - 1:40:41 (629m gain)
Sheldon and myself took a very relaxed-pace run. Both of us are carrying little niggles (my heel, his ITB) so we made it a priority to enjoy the run more-so than cover a specific distance or time. Watched the sun go down from the lookout above Camps Bay, ran amongst the early-autumn colour palette and ended the run by doing the last half on the road to make use of the street lights (note to self: a headlamp is a must).
Sheldon and myself took a very relaxed-pace run. Both of us are carrying little niggles (my heel, his ITB) so we made it a priority to enjoy the run more-so than cover a specific distance or time. Watched the sun go down from the lookout above Camps Bay, ran amongst the early-autumn colour palette and ended the run by doing the last half on the road to make use of the street lights (note to self: a headlamp is a must).
05/04 Sat am 5.0km - 19:43 (46m gain)
Myself and 4 buddies hit up the Stellenbosch parkrun. It was Chris's birthday and we were on our way up to Franschoek for the weekend so we decided to do parkrun in Stellenbosch as opposed to the one in Green Point (where I am an event Director). Nice route, great weather and some good runners too. Didn't push too hard, just hit my stride and stayed at a comfortable pace that kept the next closest runner a good minute or so out. Chris ran a 18:21 and took second. Ricky, Sheldon and Sarah all ran comfortable paces and times. We hit the Root44 market for some breakfast and then missioned to Chris' sisters house to freshen up. Chris and I did a 2km or so warm down run.
Myself and 4 buddies hit up the Stellenbosch parkrun. It was Chris's birthday and we were on our way up to Franschoek for the weekend so we decided to do parkrun in Stellenbosch as opposed to the one in Green Point (where I am an event Director). Nice route, great weather and some good runners too. Didn't push too hard, just hit my stride and stayed at a comfortable pace that kept the next closest runner a good minute or so out. Chris ran a 18:21 and took second. Ricky, Sheldon and Sarah all ran comfortable paces and times. We hit the Root44 market for some breakfast and then missioned to Chris' sisters house to freshen up. Chris and I did a 2km or so warm down run.
06/04 Sun am 6.5km - 28:12 (52m gain)
After everybody had recovered from Saturday evening's festivities and finished up with breakfast , we vetoed a hike mission and decided that spending the day by a dam was the best idea ever. True to fashion, I decided to run to the Berg River Dam from Franschoek town centre. Halfway into the run my calves started cramping slightly and my back was giving me issues (as a result of way too many drinks and some macho heroics the night before) but I pushed through and treated myself with a dip in the dam before the others arrived. Which they never did. They, instead, hit a smaller dam closer to town (though not by much) so I laced up and used the 2km difference as a warm down. Both Saturday and Sunday's runs were with my New Balance MT00's. Not sure why I chose to take that pair with me but I must admit that it was a lot of fun running fast(-ish) in the 0mm drops.
After everybody had recovered from Saturday evening's festivities and finished up with breakfast , we vetoed a hike mission and decided that spending the day by a dam was the best idea ever. True to fashion, I decided to run to the Berg River Dam from Franschoek town centre. Halfway into the run my calves started cramping slightly and my back was giving me issues (as a result of way too many drinks and some macho heroics the night before) but I pushed through and treated myself with a dip in the dam before the others arrived. Which they never did. They, instead, hit a smaller dam closer to town (though not by much) so I laced up and used the 2km difference as a warm down. Both Saturday and Sunday's runs were with my New Balance MT00's. Not sure why I chose to take that pair with me but I must admit that it was a lot of fun running fast(-ish) in the 0mm drops.
total hours: 4:50
total gain: 1200m
While I didn't do as much running this week as I would have liked to, I'm still pretty happy with what I did manage to get done considering that I am carrying an injury and spent the weekend away, partying with friends. I don't feel like I cheated myself out of any miles, like I usually would under any other circumstance, and I don't feel as if my training took any kind of hit from it. Next week will be a little more of the same as I wait for my heel to, umm, heal up a bit more. I also didn't plan on picking up this back problem which I'm hoping to resolve by foam-rolling, icing and possibly heading for some acupuncture. The group of us are going to go do some beginners yoga as well so I'm hoping that it helps with the back a little.
I guess that about sums up the week. I'm still trying to figure out the frequency of posts. Too many could definitely be more admin than I bargained for but I do want to keep it quite regular. There's no rush to perfect everything though so just stick with me and we'll see where this goes.
I'll get around to including some images with these posts as well when I sort my camera out. Add a new element to this.
For those that may be interested, you can check out my Strava profile here.
No comments:
Post a Comment