Running

@TW

Plantar fasciitis.

This. Probably.

Is that the condition caused by cake retention?

The excessive stretching of the plantar fascia that leads to the inflammation and discomfort can be caused by the following: Over-pronation (flat feet) which results in the arch collapsing upon weight bearing A foot with an unusually high arch A sudden increase in physical activity Excessive weight on the foot, usually attributed to obesity or pregnancy

I have further diagnosed you with pregnancy.

Plantar fasciitis.

Rolling my foot on a golf ball fixed mine. Thanks to Internet Doctor @kl for this tip.

I now keep a golf ball under my work desk and it's become a subconscious thing to roll it about under my feet for hours each day.

Press the arch down on the ball?

Sounds about right.

Be thankful it's not your piriformis that you need to jab a solid ball into.

That's a very special pain.

Press the arch down on the ball?

I roll the golf ball about so it touches all parts of the bottom of my foot pushing down quite hard, not just the arch. Doing this mindlessly for a couple of hours a day was enough to get rid of my pain after a few days.

No idea if I need to keep doing it to stop it coming back, but the golf balls are still under my work and home desks and I keep playing with them with my feet (both feet despite only having the original problem in one of them).

Running cadence - this is my fastest 5k: https://www.strava.com/activities/193747964/overview

As you can see my cadence is ~79, it has been pointed out to me that this is low and that one should aim for ~90.

Thoughts on this?

all the best people run at ~90: https://www.strava.com/activities/250880246/overview

my cadence is shite at slower paces though. i think basically you need to take slightly shorter strides and swing your arms faster (which also increases your cadence)

Is this just another way to say don't overstride? If so you should probably just take shorter strides. Trying to take shorter strides is one of the few technique points I think about.

EDIT: like he says there^

i had two days of pure fatigue on Monday and Tuesday after my second biggest week ever last > week. 70 miles rounded off with x country on Saturday and 21 mile round Richmond Park on > Sunday. Work was a real challenge after that. going to trial the first of the gels this weekend.

oof. that's good going. i'll only just break in to the low 60's in my training but that's plenty tyvm. legs are just sore constantly at the moment. more like growing pains than injury. just need to take it easy on the easy days and try and give as good as i can on the hard ones and let my legs catch up with the training load.

last nights track session was tough though, I felt like the tank was pretty empty on the final rep (though oddly i didn't drop as much in pace as it felt like i had).

Birthday hill session, four laps of my hill loop.

A very special thanks to the woman who allowed her dog to piss on my bag, which I watched impotently from the crest of my final hill.

Good to hear you've kept at it! I really need to start again (for the millionth time!)

5th Manc XC fixture today, not far from home. Hopefully won't be late to the start today.

18 miles done this morning at about 7.25 min/miles, felt really good but I don't think cross country is going to be much fun tomorrow :D

I finally got round to looking up Plantar Fascitis, and it says that it is predominantly a pain under the heel- I have zero heel pain, it's just behind the forefoot, at the start of the arch.

Diagnose anew, Internet Doctors!

^ haven't a clue! Hope you can get it sorted though.

35 mins bang on for 9.1km xc by my watch. Really enjoyed it and my best run of the 5 races I think. HR ave 180bpm. My 3 lap splits were 11.35, 11.34, 11.51 so not bad if hanging on at end I didn't lose places but gained 2 late on.

Won't see these now until October when i'll bang the mud off ready for next season.

Still PF - it can happen towards the front too.

I'm bowing out of the Brighton marathon - Inflamation around the piriformis and gluteus medius and pain referred down my leg are making running no fun any more.

If I'm to rest up enough for it to go away, I won't be getting the miles in. If I continue to put the miles & speed in, I won't be able to run anyway.

I'm going to say fuck it, and aim for a 19:30 5k instead.

I'm currently at 22:30 for the distance.

Running 36 seconds faster per kilometre by June / July is totally doable, right?

Did you discount the pregnancy diagnosis?

bummer...

It must be doable, and depending on how efficient you are it might be worth trying to teach yourself how to run basically from scratch and then start building from 400m intervals up to 800s, 1.5km and by the time you can do5 1.5km intervals you should be able to cruise it!

I'm already doing speed work & intervals as part of the marathon training 6 x 1 mile, 8x1k, 10x800, 16x400 etc... - I'll carry on with the speed work, and cut out the long runs.

By my reckoning, by the time I'm knocking out 6 x 1mile @ 3:50, I'll be comfortable running a sub-20, so I just need to find 15 seconds per km for a mile.

It would be nice to find a track that has few enough people on it to allow for running the wrong way round occasionally - I'm sure that running the bends is doing me no favours at all.

by the time I'm knocking out 6 x 1mile @ 3:50

You'll be racing Mo and the Kenyans in Rio then!

Heh

3:50 min/km... so 6:10 minute miles

On a serious note when injured surely intervals ain't the best plan? If running at all it'd be steady stuff only for me whilst concentrating on fixing the injury(s).