Steamtown Marathon Training 2016: Week 8 – No Pain, No Gain!

2 months into my training and only 6 weeks to go until the big race! As the miles increase the likelihood of getting injured may rise. With the right recovery and proper diet, major setbacks can be avoided.

Steamtown Marathon Training - Week 1 Complete - runcooklaugh.comLast year when I was training for this marathon, I developed a heel issue. I went to a few doctors who had different opinions and they told me I had plantar fasciitis or a bone spur…hmm. The only way they could stop me from running was if someone physically tied me down!  What did work was my 6 week hiatus, due to my umbilical hernia and diastasis recti repair in March. Sadly, the heel pain continued when I started running again. After performing the hanging calf stretch from a step before and after my runs the pain subsided. But now it is back to rear its ugly head!!! I am not sure if it is because I am wearing new sneakers or the increase in mileage. I think I will stick to the new version of the DS Trainers V21 and not alternate with the GT 2000 and see if that will help. I will also buy a pair of the old version of the DS Trainers V20 soon, since they worked well in the past.Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.com

I unintentionally gave my feet a major beating this week. I found running barefoot very liberating but the uneven surface in my backyard made it difficult to just focus on running. I thought since I am doing an easy run on a track why not try it barefoot for 10 minutes. With the amount of calluses I have on the bottom of my hooves… I mean feet, I could walk on hot coals! Running barefoot on a track should be a piece of cake. Since all was going well and my heel was pain-free, I did not notice my first mile was an 8:50 pace. Unbeknownst to me, I was developing quite a few blisters as I jogged merrily along the rough terrain. I was in shocked when I stopped to put my sneakers on and there was blood and blisters on the soles of my feet! So I did what most competitive runners do… I laced up and ran the rest of my 5 mile run praying I did not cause too much damage. Lesson learned… DO NOT run barefoot on a track!Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.com

I was extremely worried since I had a 10 mile run at a fairly decent pace the next day. I have to admit, my blisters were tender that morning, but with a few simple steps I was able to accomplish my goal pace pain-free and feeling surprisingly good during the 10 miler.Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.com

Blisters are common amongst runners. Fortunately, I have not had too many issues in that department until now. Relying on my fellow teammate/friend, Jason, for advice it was not as painful as I imagined.Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.com

How to Take Care of a Blister:

      • wash with soap and water
      • soak feet in epsom salt and water
      • sterilize a needle
      • pop and drain that sucker
      • apply Neosporin at night
      • the next day use Compeed on the blister

The 10 mile run went smoothly but the day at the beach was extremely painful for my heel. Also, the Compeed did not seal my blisters and sand was embedded under the layer of skin protecting the raw flesh. That night, I was removing part of the epidermis and sand in order to clean the wound… yuk!Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.com

WEEK 8 MARATHON TRAINING SCHEDULE

Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.comAUGUST 22ND: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run.
SNEAKER: New Asics GT 2000 
START TIME: 9:45 am
It was a beautiful day for a run. I am feeling a pain in my right arch which is new. Not sure if it has to do with the new sneakers.

DO-OVER PLAN: none
CROSS-TRAINING: 1 hour fitness class

Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.comAUGUST 23RD: STEADY STATE RUN ~ 8 MILES
Warm up 1 – 2 miles then 6 miles at 7:50 – 8:15 pace.
SNEAKER: Asics DS Trainers V21
START TIME: 10:15 am
I did much better at keeping a slower pace for this week’s run since I have hill repeats on Thursday. I am feeling some pain in my left heel again. I am stretching, icing the area and praying it will not get worse. Flashbacks from last year’s training!

DO-OVER PLAN: none
CROSS-TRAINING: no

Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.comAUGUST 24TH: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run.
SNEAKER: New Asics GT 2000
START TIME: 11:00 am
I had one of those mornings where I had so much on my plate! Kid 4 was coughing all night, I have to complete a post and just could not run before my fitness class, so I ran afterwards. I took it super easy today since I have hill repeats tomorrow. I am also feeling tired after the class and my heel hurts. Are you thinking what I am thinking? Too much complaining for one day!

DO-OVER PLAN: none
CROSS-TRAINING: 1 hour fitness class

Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.comAUGUST 25TH: HILL REPEATS (6 SPRINTS) ~ 5 MILES
Warm up 2 miles, then 30 – 60 second hill sprints with a jog back down. 6 repeats with negative splits on the hills. Faster towards the top. 2 miles easy pace back.
SNEAKER: Asics DS Trainers V21
START TIME: 9:45 am
I had to search for a good hill around my house for this run. That was easy since the area I live in has quite a few options. I tried to keep the negative splits but was not successful. I was pain-free while running but afterwards my heel was hurting.

DO-OVER PLAN: none
CROSS-TRAINING: 30 minute weights for arms and sit ups

Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.comAUGUST 26TH: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run. Can be on a track. 10 minute barefoot run on grass before and after the main run.
SNEAKER: New Asics GT 2000
START TIME: 8:30 am
I am embarrassed to even tell you about running barefoot on a track. Seriously though, the bottom of my feet are like leather so I thought for sure I would be ok. My feet felt great while I was running and my heel did not hurt at all. Unfortunately, I developed about 4 blisters. I continued the run and prayed the damage was not too severe.

DO-OVER PLAN: Never… ever run on a track barefoot
CROSS-TRAINING: 40 minute weights and sit ups

Steamtown Marathon Training 2016 - Week 8 - No Pain No Gain! - runcooklaugh.comAUGUST 27TH: STEADY STATE TEMPO RUN ~ 10 MILES
2 mile warm up and then 7 miles at 7:10 – 7:30 pace. 1 mile easy cool down.
SNEAKER: Asics DS Trainers V21
START TIME: 8:15 am
I was actually a little nervous about this run. After getting several blisters from running on the track barefoot and my heel hurting again I was not sure if I was going to keep the pace. I highly recommend using Compeed on a blister when you are running! I not only kept a good pace, I was running pain-free and finished the last mile strong with energy left to spare. That day we went to the beach and I was on my feet all day with major heel pain.

DO-OVER PLAN: none
CROSS-TRAINING: no

It is getting hard to fit 6 people in one bed!
It is getting hard to fit 6 people in one bed!

AUGUST 28TH: DAY OFF
I took today off because I am in so much pain I am limping. My left heel hurts and my right calf/achilles tendon is sore. My blisters are also raw. I am a mess!!! I am soaking in epsom salt, icing and foam rolling.

DO-OVER PLAN: none
CROSS-TRAINING: no

OVERVIEW: This week I ran into a few technical difficulties. My heel is hurting me again… a lot. I am icing it with a frozen water bottle and stretching. I have to figure out if it is my sneakers or the increased mileage. For my blisters, I am not sure what I was thinking running barefoot on a track. It felt so good at the time that I did not notice I was destroying my toes! I also think I was running too fast. When I am running on the grass I am forced to be more careful so my pace is much slower. My right calf/achilles tendon is also a bit sore. With all these set backs, I still managed to have a great run Saturday. This definitely boosts my confidence. No pain, no gain… right?

Do you get blisters when running?

Do you have any advise to share about relieving calf/achilles tendon pain?

Do you have a good motivational mantra to share?

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