My Mum says that I must have killed a Robin!!
After the L100 I had a few days off and then back to work, unfortunately for me we had a full week of dismantling, repairing and building sleeper bridges and walkways and the action of carrying these 8ft 6in sleepers complete with a load of metal holding them together managed to strain my Anterior Cruciate Ligaments in BOTH knees. I then went to my mums in South Yorkshire to do a Reccie run for the Round ~Rotherham and discovered that after only Five miles I was struggling. It took me 4 1/2 hours to cover 23 miles and I was NOT in a good condition. Therefore I had ANOTHER 4 days off to try and put them right, including my Physio having a good Forty mins to work on them. All well and good you say, and I agree IF that was the end of it. At the end of the Four days I was getting on top of the strains with rest and massage and ice. Then I began to cough, steady at first then beginning to become more and more aggressive. I left it a few days then went to the docs, well I was sent home by my boss so had to go. She diagnosed a severe chest infection and put me on double strength antibiotics. I have now spent Seven weeks doing NOTHING as I have had to have a second course of Antibiotics and I have been totally unable to breathe easily, also I have been totally weakened by this infection so have had no energy to do anything. I will need another week to get fully back to myself I feel then I will need to start a rehabilitation programme to get me ready for next year. I have had to not do a couple of races. the High Peak 40 and the Round Rotherham as I am just not fit enough to even jog round
This is the longest period of sickness I have had in 20 Years so I intend to not bugger up my recovery. I am targeting a Coastal Marathon in November as a tester run and will do this at a steady pace to make sure I do not knock myself back again and to see how the programme is working.. SO I am sure now that I am on the mend I will be climbing the walls to get out by the end of the week.
Happy running and hope to see you all next year
Carl
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Start of the Pennine 100
Monday 21 September 2009
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Training Plan
| Week | M | T | W | TH | F | S | SU |
| 1 | Rest | 6-10 miles, including 4x1 mile at TMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP | Rest | 90-minute run | 3-hour run (or about 18 miles) |
| 2 | Rest | 6-10 Miles, including 4x1 mile at TMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP | Rest | 90-minute run | 3-hour run |
| 3 | Rest | 6-10 miles, including 2x2 miles at HMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP (5:00) | Rest | 2-hour run | 3.5-hour run (or about 20 miles) |
| 4 | Rest | 5-8 miles, including 3x1 mile at TMP | Easy 5-mile jog | 6 miles, middle 2 at MP | Rest | 1.5-hour run | 2-hour run |
| 5 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run (or about 20-24 miles) | 3-hour run |
| 6 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run | 3-hour run |
| 7 | Rest | 9 miles, including 6x1 mile at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run | 3-hour run, last hour at MP |
| 8 | Rest | 9 miles, including 3x2 miles at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2-hour run | 2.5-hour run |
| 9 | Rest | 9 miles, including 6x1 miles at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 3.5-hour run, last hour at MP |
| 10 | Rest | 9 miles, including 6x1 miles at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 3.5-hour run, last hour at MP |
| 11 | Rest | 9 miles, including 3x2 miles at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2.5-hour run | 3-hour run |
| 12 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 5-hour run (or about 27-29 miles) |
| 13 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 5-hour run |
| 14 | Rest | 9 miles, including 4x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2-hour run | 2-hour run |
| 15 | Rest | 7 miles, including 3x1 mile at MP | Easy 5-mile jog | 7 miles, middle 3 at MP | Rest | 1.5-hour run | Easy 1-hour jog |
| 16 | Rest | 6 miles, middle 3 at HMP | Easy 5-mile jog | Easy 3-mile jog | Rest: Stay off your feet | 50-mile race | Rest. (Duh.) |
Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon
(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon
(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler
Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.