In January I decided to set goals for the coming year one of which was to be a sporting challenge. The goal had to be achievable within a specific time frame, be challenging and require focus. I chose the sport of running, because it’s not something I particularly enjoy, requires little equipment, except running shoes and can be done almost anywhere. It could therefore fit in to my busy lifestyle.
To focus my attention I signed up for the WEXFORD HALF MARATHON – 13 miles – to raise funds for the Dublin Neurological Institute (DNI). The DNI is a centre of neurological excellence based at the Mater Misericordiae University Hospital and provides multidisciplinary high quality service to all patients suffering from a neurological conditions e.g. Multiple Sclerosis, Stroke and Parkinson’s Disease.
We now have a team of 5 – 4 doctors and myself running the half marathon. Since signing up four weeks ago the biggest challenge has been motivation to run in the cold winter evenings. Despite being a Chartered Physiotherapist and being fairly active, my fitness levels would be modest so I knew a programme was required that would increase aerobic fitness, strength and endurance if I was to run thirteen miles comfortably.
The following is the basis to my Training Regime:
Research: Research into running websites to obtain precise information about training regimes (pace, frequency, intensity and duration) and supportive exercises. I found the following links useful: www.bupa.co.uk www.runireland.com
Pace: The plan was to start slowly with a short run. I am fortunate enough not to carry any excess weight and was able to start with a 20 minute run, approximately 9 minutes per mile. In conjunction with that I underwent a fitness assessment which indicated weaknesses in leg power particularly calves (required for propulsion) and hip flexors (needed for climbing hills). Breathing control was also identified as an area to be addressed. This was very evident when struggling with hills. My running pattern was fairly good but when fatigued my stride shortens. My fitness coach therefore devised a programme that combined a running schedule with specific exercises to address muscle strength and endurance. I hope that this varied programme will address these issues.
Schedule: Three/four training sessions every week. This will allow for recovery time post exercise and realistically is probably as much as I can fit in.
Stretching: Stretching is extremely important to minimise risk of injury. It is incorporated into each warm up and cool down period post exercise. I tend to be generally tight anyway, but for running the areas to target would be hip flexors, extensors, hamstrings and calves. I need to make sure these key areas don’t get aggravated.
Nutrition: I believe eating a healthy and well balanced diet is sufficient to get the energy I need for this challenge. However, I have a weakness for chocolate and I don’t always get the time to eat my evening meal before 8pm so this would be a particular area of ongoing challenge. Fluid intake is high priority.
Training to date:
Training is going quite well. However, I have been a bit disappointed with my lack of frequency and variety of sessions, partially due to time and also personal motivation. I have managed to get a few short runs and one long run of eight miles which took me approximately 1 hour and 15 minutes, so at least I know I can get half way around the course. Breathing control has been good providing I keep a steady pace. After the long run, my calves certainly knew about it that evening and more so the next day. I need to give more time and attention to specific stretches. Tissue massage would be a help. As the weather improves so hopefully will be my motivation.
There are 10 weeks to go so please support us either by making a donation when visiting the DNI or send in your donation to FAO Grainne McKeown, 57 Eccles Street, Dublin 7. You can donate online at the following Mycharity link http://www.mycharity.ie/event/grainne_mckeowns_event/
Grainne McKeown
Chartered Physiotherapist in Neurorehabilitation
