So, it's the day before Run24
. Have I recovered sufficiently to sensibly be able to participate after last week's Dreadmill Waddlethon
?I did a 5km power walk on Wednesday to test myself. Certainly the soles and blister didn't shout in protest. I was aware of stiffness in the ankle, toe joints and achilles.I did a couple of brisk 5km dog walks around my local woods.
Same stiffness in the joints but as they warmed they were ok.Today I did a slow run around the woods. The soles and blister absolutely fine, especially as I had strapped and padded them with the new gel inserts.The stiffness in the joints went after 1km but I was aware of how weak my ankles felt.
My balance was slightly impaired on the woodland floor. I did have a couple of near turn-overs, which was a little unnerving.Despite my low profile slow run on undulating and hilly surface I didn't do too bad for time. Definitely not at my usual "faster" speed but I didn't want to over do things. I was also surprised at how heavy my quads felt. despite my brisk and power walks, my quads seemed fine! But I guess with running you have to lift them higherSo for the next 24 hours I shall be giving them vigorous rubs with my legs up against the wall. This removes toxins, and will hopefully make the muscles lighter and happier tomorrow. I also have to drink plenty of water to flush those toxins out!The course is an 8km lap. I just have to run 3 of these, each one 8 hours apart as I am part of the Team C "Crazy Crew" team. The team are happy with my effort, so I shall happily take part, with their blessing, and a happy body of mine!This event is billed as being for the novice runner through to the experienced ultra distance marathon runners. I am looking forward to mixing with like minded people and feeling the buzz!This is a 24 hour event so I shall be taking a small tent to chill out in, or try and sleep. As will everyone else. But we also have other teams from our running club, Reading Joggers, doing this event as solo, pairs, triples..so there will be a lot of cheering going on when I am not running. We also have our own little Race Village set up with our tents for catering, massage, changing, etc. There will be such an excitable fun atmosphere. I shall not be taking much stuff just a camera, headtorch and torch for the night run, wash bag, sleeping bag, chair, spare trainers and running clothes in case it rains, bottled water and some milk shakes. Not a single protein shake or energy drink! Or painkillers!! I shall be eating good ol fashion FOOD and enjoying cups of tea
and bottle sof water!As it is Armed Forces Day I shall be wearing all red, which happens to be my Team's colours too! I shall be running to show my support for our Troops and Veterans
. As I do a lot fundraising for Veterans Charity please do feel free to sponsor me too!My next report will be to tell you how I got on!
text donate 70070 PEGA55 £amt
Washed and checked feet? check.Checked sole bruising? check.Stretched out shins? check.Wriggled and exercised toe joints? check.Taken Berocca? check.Carbed up and eaten well? check.8 glasses water? check.Feeling good? check! Oh yes! Still taking it easy and can certainly walk ok now. I shall be doing an hour pwoer walk with foot strapped up this evening. This will be around a park on soft ground. It's the first traiing session I am doing with Chris Hilson to prepare him for Shine.I have also started planning my next big challenge, apres Forces March 2013, to coincide with the Longest Day Run next June. Oh yes, I am thinking big!! and loooong! And round!
I do love stuff that multitasks and duct tape is such a thing. I was even more tickled when I came across this photo and this quote -
Duct tape is like the force. It has a light side, a dark side, and it holds the world together.
So, I guess that sums me up quite nicely!
I had forgotten about some wonderful anti blister gel plasters, called Second Skins, that Adam Dobson had used on us on the Forces March.So I have now ordered some, as a kit, as should be enough for a 24 hour event (like one this weekend maybe!). You can buy the gels in a tub and have enough fo rmore than a week, or a team of people with blisters!I am still hopeful that I can take part in the Run 24 Hour event with my running club, Reading Joggers, at the weekend. I just have to do 3 x 5 mile laps approximately 8 hours apart.
I do not want to let the team down. These Second Skins will help plus I have also ordered a gel cushion to wear under the sole, on both feet, to help the bruising. I will then not have another event until 22nd July, which is a 5km Race For Life. I have some good recovery time.
So in the mean time, for the next couple days I am resting up the feet, revamping the website, planning training from August onwards, getting new kit ordered for all that training. Just generally eating, drinking and thinking healing thoughts!
I am keeping up with Berocca tablets to boost immune system but I am also eating a lot of colours, the fresh fruit and vegetable variety, mixed nuts, chicken, eggs and milk! Avoiding crisps and chocolates but have treated myself to a Pecan Danish!
Right, feet up, with a cuppa and a good book, plus some hummus and spelt crackers!
"Find the people in life that will go the extra mile for you and run with them. This is one race you don't need 2 win"Never a truer quote found! There have been some amazing performances over the weekend in the name of The Day Run! So many pulled out all the stops.Plus, so many of my friends either through messages or visiting also
helped me though.My recovery day is dedicated to you all! Proud to be a part of your circle.Today, I have mostly sat, ate, drank, tweeted and erm..ordered some new running gear in non duck colours.I am able to walk around without aches and pains. Just the Forces March Rogue Blister aka Vesuvius and the bruising on the sole making walking about a little sore. Foot needs to be levitated and kept clean. I am using spray on Savlon with Iodine to keep it infection free.
My stomach has also settled and I am just eating little and often.I shall be out of trainers for a couple of days whilst my foot heals. I have got the Run 24 event this weekend. I will consider my ability to actually perform on Thursday!had a delicious dinner of friend chicken, salad, potato gnochiis, plus a fresh fruit salad of strawberries, blueberries and raspberries. Tastes of summer!There is a seperate blog on the Dreadmill challenge!
I have been very good for the last 48 hours and relaxed. Tapering I believe it is called!But I did do a little reading up on this as sometimes I actually have a lot of excited and nervous energy and just feel I need a run! Will that be harmful?
In the context of sports, tapering
refers to the practice of reducing exercise in the days just before an important competition. Tapering is customary in many endurance sports, such as the marathon, athletics and swimming. For many athletes, a significant period of tapering is essential for optimal performance. The tapering period frequently lasts as much as a week or more.
As a general rule of thumb, longer endurance events are generally preceded by longer tapering periods, with the curious exception of particularly long endurance competitions, such as ultramarathons and multiday races. In swimming the opposite is true; distance swimmers will often taper for only a week or less, while sprinters (50 m-200 m) taper for up to 3 weeks.Typically, tapering for relatively short endurance events takes as little as a week or less, but tapering for an event like the marathon takes at least two or three weeks. Bob Cooper
, a veteran marathoner and contributing editor for Runner's World
, points to medical studies as evidence that the final three weeks of any marathon-training program are the most critical stage of training; a review of fifty studies on tapering indicates that optimal levels of muscle glycogen
, and hormones
, which are significantly depleted by intense endurance training, are achieved during a taper. Tapering may also be done for submaximal exercises.Hmm... so where does a 24 hour Dreadmill Waddlethon fit in all of that? I may have to
really plot this in properly to the next training diary!My bags are packed with Peronin (Liquid Superfood),
Maximilk (protein shakes ready mixed for convenience), Lucozade Lite Energy Drinks (energy drinks ready mixed for convenience) and a variety of wheat free snacks- cakes, jelly babies, chocolates, nuts and raisins, pre cut and diced mangos and melons. A lot of these things are to be shared with some fellow runners and visitors too.My iPod is full of running music (16 hours I think!) and a couple of audio books.
I have blister tape, padded plasters, paracetemols with caffeine, spare trainers, spare socks, talc, vaseline, face wipes, small towel and a thermos mug in case some one makes me a cup of tea! Then I can safely sip it through special lid! Tea is very thirst quenching and something I always enjoy as a real treat on a challenge. What have I forgotten? Oh a box of thankyou Haribos and a collection duck for donations!I shall enjoy a couple of glasses of red wine this evening to help me drift off to sleep, plus reduce the mounting excitement. I have a jacket potato with a steak, peas, sweetcorn and coleslaw. I have drunk a carton of cherry juice (anti oxidants etc) so
hopefully I am primed with carbs and my muscles are flooded with fluids!I have even bought some stuffed pasta and ready made ragu sauce for sunday's dinner, and to be washed down with a bottle of Theakston's Old Peculiar! A quick, fuss free, hassle free, recovery dinner fit for a Duck!
I also have 1 protein For Goodness Sake recovery shake and a litre of Coconut water (natural hydration drink). So roll on this challenge! A thank you to Simon Walkden @mazymixer for putting together @longestdayrun the Longest Day Run challenge. I don't think I would have ever committed myself to anything quite so extreme? or would I? I did have the pleasure of being part of the Phil Kennedy Drive Time show at BBC Berkshire Radio -
start at 39mins 53 in to the programme.You can follow this on twitter either through my self @theramblingduck or @longestdayrun
and the hashtag #LDrun
.Don't forget I am doing this for charity, and it is my last ever Ducksuit Challenge. So please everyone, dig deep and let's raise £500 for Whizzkidz.
24 hours non stop on a treadmill is a mammoth mental and physical endurance event. With the added zest of trying to do 100 miles!Thankyou for your support, kind words, tweets, texts, visits, and being You!I shall catch up with you all on Monday!
and tease you with my next event!
text donate 70070 DUCK88 £10
Ah the sun does shine! I am not a lover of running in the sun, and I am not a lover of using indoor pools when it is sunny! Both are on my agenda!I needed to do a 5km run to boost my confidence that I will manage the 5km night training tonight!
In fact, I did ok, with a gently plod around the paddock whilst Dear Daughter and Pesky Pony pranced around. Kills two birds with one stone. Provides great entertainment value for both of us too. I was apprehensive about running as do not want any injuries so close to the weekend for the Waddlethon. I chose the small paddock as the grass in much shorter and not as many rabbit holes. I also prefer the soft ground and my skinless right sole was happier for it too! The need to do this night run is to be ready for next week's 24hr relay run
I am doing as a team with Reading Joggers. I will have a night section to do! Yes I know.. why pack in so many events so close together? Cos!I have already had 1 cry of TAPER! Yes, I know I should Kerri but just had to sneak these 2 little runs in today, then I will rest. I have also had word that some dear friends will be in attendance during the Waddlethon. This means I shall have help with getting my water, cups of tea, food, etc.. but more importantly I shall have the moral support.
There is no price to be put on that. Noisy Quacks thankyou lovely people!I have also had another look at the stats and had another think. This is what happens when I run! I am going to aim for 100 miles in the 24 hours at the weekend! If I can do 24 (hours) x 4 (mph as per monday) then why not :0) Let's add to the drama and fun! Surely that is worth some POUNDS for my dear Whizzkidz?!
text donate to 70070 DUCK88 £10 or,
Had a brilliant Dreadmill session this morning. This was a 2 hour walk/light jog to test out new "blister skins" and log the stats so I can calculate fuel, hydration, pace, distance and therefore plan the strategy for survival! I also practised staying upright and not losing my balance when I drank or tweeted. I find that on a Dreadmill it is easy to lose my balance when I am not keeping my eyes and head, straight ahead!! I also made sure I didn't put on music that was too bouncy so that I didn't break into a dance and sing session! The other Gym Users would not have been impressed or thankful! Plus, I need to conserve energy! 1. Dreadmill cuts out after 1 hour, so I need to make sure I am ready to either jump on another Dreadmill or reset, and resume asap.
I also need to have a record sheet to write down data before it disappears and take a photo to back up the recording! As practised in the photo above! 2. I have to make sure I find a pace that challenges me but one that I can sustain for 24 hours. This worked out to be 4mph as a powerwalk/light jog. My big problem was
stopping the body breaking into a faster run as the adrenalin surged! Reining in the enthusiasm is essential to make sure I last, and without injury!3. If I can maintain 4mph then this works out to 96 miles. So, I shall make sure I finish on 100 miles+ This doesnt take into account the 2mins it takes me to whizz off for a wee, that I ended up doing twice today! May be longer if I have the Ducksuit on!!! So, this will be a tough challenge ot keep on target. 4. I averaged 500mls of fluids, Orbana energy drink, and this easily kept me hydrated and smiling! I need to make sure I have at least 12litres of water/Orbana mix to keep me going. I will also be having cups of tea as that is so refreshing!5. I burned 350 calories, but that was an average calculation and doesn't taken in to account my height, weight or ducksuit. But I will insure that I have 1kg of mixed nuts, raisins and seeds to dip into, plus Peronin
mix every 5 hours. This is a special protein/carb drink to have which helps combat fatigue, muscle fatigue, pep up concerntration and fuel the body with adequate vitamins, minerals and essential aminos. I will also have some protein shakes (to be confrimed which ones!) and bananas. I only want to consume 400 calories per hour maximum, so the food/refueling will be caluclated/calorie counted and "bagged" for each hour. 6. I already have sensitive feet from old blisters so it is essential I do not get any hot spots or blisters. I tried out the Optonia anti blister tape I bought from Decathlon. I put a strip across the left foot which is fine, and didn't get any hot spots. I put it over a padded plaster already positioned over the bruised and new skin of the old rogue blister from the Forces March.
This has been giving me some discomfort but was suitably dressed and pain free with this dressing. I shall have a clean fresh pair of socks to put on every few hours, and will favour my Hilly mono socks. I shall also be in my beloved Asics.7. Under my Ducksuit I shall be wearing my Skins compression tights and Born in a Field Compression top. This helps minimise muscle fatigue as keeps everything strapped in. Plus it helps my poor circulation due to my high blood pressure problems. 8. After my Dreadmill Waddle I shall be enjoying an ice bath. I did this today and I am ache free! This is something I learned to do on the Forces March, as directed by the brilliant physio team, Adam and Chris, of Revolution Health
. 9. Thus the ultimate challenge should be achieved of 100 miles in 24 hours injury free and with a constant smile!10. So I have done the hard work please dip into your piggy bank and donate to this tough challenge! Either text donate 70070 DUCK88 £10 or visit my Just Giving Page. Those children deserve to be children so lets raise £500 to make a difference. Oh, and of course, as always, I always end up thinking lots... yes...I have another madcap idea for the future!!!Oh, and music...the music makes me want to dance!!!
Janine,Nancy & Sarah
I have had fun away in Manchester for Sarah's 30th but now I must concerntrate on a few little challenges..
And I need to get my head around the next 14 days! 2 lots of 24 hour events!More immediately I have got the 24hr Dreadmill Waddlethon in 6 days.I can't over do the training as I have got a very bruised sole under where the new skin is from the taht Forces march Rogue Blister, and dancing for 5 hours last night has hindered not helped! Good news is that the final layer of skin has shed so I can apply surgical spirits again, and pad it with moleskin and lint if necessary. I shall be on the Dreadmill tomorrow for 2 hours to check this all out.I also need to have a run through of eating and drinking whilst moving on the Dreadmill. Moving head and body seems affect my balance and staying up right on the Dreadmill becomes an additional challenge! I will only be stepping off the Dreadmill to use the loo!
Also need to figure out to program the Dreadmill to stop shutting off after an hour! Which then loses all the data!I also need to plan what food I shall have and learn from the Forces march experience - no jelly beans and lots of Trailmix, Bananas, pineapple and melon. Orbana energy drink, Cups of tea and milk wil keep me hydrated. Also need to have a sensible medical kit to hand to treat blisters, and possibly aches. I think I should also prepare some treats for Matt Robinson who will be coming to run beside me thorugh the Graveyard shift. This will be a long distance, and a first for him. His Longest Day Run day challenge. Plus Fran, the Gym Manager will be with me all night for 1st aid, security, alarm calls and blooming lovely person for volunteering her free time to support me. Plus make sure the gym is open fo rme of course!The training plan for the week -
Plus of course I do have to walk the dogs but I shan't over do it. I am liking this training plan!I also need to stop using the word "also"!
- mon - 2 hour dreadmill and hopefully a swim (it helps iron out the kinks like a good stretch)
- tuesday - 1 hour dreadmill and 1 hour cross trainer
- wednesday - 1 hour dreadmill, 5km woodland run at night (prepping fo rthe 24hour realy run following weekend)
- thursday - Zumba, half hour cross trainer and a swim
- friday - REST!
And it has rained some more! Well, that just made the woodland run a little more exciting!I haven't had a run for a few weeks so I just took it slow and light. No gadgets or gizmos, just Me, the Dogs and Mother Nature.I had a little more sleep last night so I am feeling slightly more human. How ironic that I am going to see dear Son's school play Night of The Living Zombies, for kids! tonight. A day of chores, admin and packing for a weekend away. Off to Manchester to enjoy a dear friend's 30th Birthday Bash. So this space will be a little quiet until monday!Just 8 more days until my 24hr Dreadmill Waddlethon ... oooo very excited!Don't forget you can text a donation to 70070 DUCK88 £10 - thankyou quacks!
I have been blowing my own trumpet a lot today!Doing the mental agility thing about work v life v hobbies v income v job satisfaction = hurting head!A big thankyou to Jackie for helping me through the job think tank!Plotted the strategy for the 24 hour Dreadmill Waddlethon
. Yes, despite being on a one track going nowhere I still need a plan and one that involves sensible refueling, hydration, and pack enough food, drinks, plasters, music ... yes, you get the picture.Work and poorly dog prevented training again. Plus Son is in a school show so I am chauffeur mum. These are not excuses just priorities but the training is already in the legs. Must advise neighbours that the gym will be open all night 23rd June so the Police don't come knocking!Also a wrote media piece for The Veteran's Charity. Revisted my thoughts and adventures of the Forces March 2012 and wrote a fun piece that actually does not make light of my achievements. Something I am always guilty of. Whilst updating my CV today I realised what a strong qualification it is to be able to write I have successfully completed 5 marathons in 5 days. I have made it a central piece
to show my talents and ability to do anything, even the impossible, plus the focus and determination to prepare and action - I said the experience was life changing on so many levels!