Balancing Act - Injuries.

Injures are inevitable - not only in elite sport but persistent throughout all levels of 'sports' down to the generic person popping along to the gym. Sadly, in elite sport there is evidently a higher risk of injury, as we are constantly trying to propel ourselves beyond the limit. Athletics in general, is a tightrope – you are always a few inches away from plummeting off and having to grind your way back up to the top once more! Each injury is an immense learning curve. It allows you time to truly assess things and implement changes in order to reduce the chance of something similar from occurring again!

Stellenbosch Track

This winter had been my most consistent yet. Everything was going extremely well – perhaps a little too swimmingly for that time of year. I was fit and prepared to get the indoor season underway and keen to trim down all of my personal bests. Woefully, it wasn't to be! After travelling out South Africa for a training camp with the British Athletics team – I fell ill on the first day! I couldn't appear to shift the illness and regrettably it ate into almost 10 full days of training. Training hard and consistently – weakens the immune system – which makes the body highly susceptible to picking up bugs! Airplanes seem to be my nemesis and I find it very challenging to not fall ill, particularly after long flights. I'm going to invest in a mask, that Chinese Tourists are renowned for wearing, in the hope that this reduces my possibility of contracting viruses! It may sound a little excessive but sickness really does impact an athletes program and i'm sure it'll be a great conversation starter. A simple cold virus can be gone within a week but lie dormant, within the body, until an athlete hits another arduous week of training. It then may decide to rear it's ugly head afresh! I experienced this the entire 2014 year and found it highly frustrating to deal with.

Happier times in South Africa

On my comeback from illness, I was perhaps a little too eager to restore normal routine again. There was also a vast disparity between the surfaces I was running on - out in Stellenbosch - in comparison to what I ordinarily run on, in Loughborough. I primarily keep to the gravel canal paths and road, whereas in SA – there were not many safe routes that I could go out on, alone, and so I was restricted to running all my weekly mileage on a very soft, grass loop. I found that the spongy grass truly did sap all the energy out of my legs, especially after illness. On my Sunday long run, I unluckily twisted my ankle very sharply, which ended my run abruptly. Although I didn't think about it too much afterwards - the following morning, I woke up with a precise needlelike, nervy pain in my left ankle. Again, I tried not to concentrate on the pain excessively. As an athlete, training twice a day – every day – aches and pains are part and parcel of the sport, so it is easy to not deliberate too much and batter on with the day. However, perhaps a mistake on my behalf – I attempted to carry on with my scheduled track session that evening. After being blown around the track, by Stellenbosch’s 29 miles per hour winds, with my spaghetti legs– it was safe to say my ankle had popped it's little clogs. I could barely walk. Promptly, the decision was made to hop home as soon as possible for a scan and await the news. It didn't come as too much of a surprise to hear the ankle was broken but it was still a colossal kick in the teeth.

It's always the same regarding bad news, especially an injury. Running is not only my job – it's what I love doing – so it's challenging when such a huge aspect of your life is removed. 'Normal' people never really understand my attachment to running but when you babble to other people who share a passion for running – they fully relate and understand how vexing it can be! Without fail, I initially have a few days where i'm really down-beat about everything. I would argue with any living soul, within a 10 metre proximity to me, that the sky is NOT blue or that a crow isn't black...but once this passes, my mind then switches into over drive. I think this may be a standard McColgan trait! I then direct all of my focus on demanding cross training sessions. I repeatedly remind myself, how valuable all the cumulative cross training will be once I am back doing what I love to do – running!

Manchester Velodrome

I was told at first it would be 4-6 weeks out but after further scans and investigations the doctors realised the ankle was unquestionably fractured. This then extended my healing time in a 'moon boot' to 8-10 weeks. I tried my best to rock the 'moon boot and jeans look; but it's an acquired taste. Mentally, the aspect of being injured is sometimes frustrating to deal with - when you believe there is only a week to go and can see light at the end of the tunnel, it's a hard knock to be told you're actually only half way! The doctor was a nervous man breaking the news to me but he escaped unscathed. For the entire duration of the injury, I was allowed to aqua jog each day. Slowly, I built up to the watt bike before finally adding the elliptical cross trainer after 8 weeks. You wouldn't think adding in another form of cross training could have such a positive impact but my quads were starting to rival the size of Chris Hoy's and it was a delightful break from cycling. It's safe to say I won't be switching sports any time soon and I have a whole new respect for cyclists (as I try to squeeze myself into a pair of jeans that once used to be baggy!).

It's taken me almost 3 months to finally get back running outside – but even that is very limited. Presently, I have progressed to running twice a week outside with all my other training being supplemented on the cross trainer, bike, pool and alter G. I did however, make the huge mistake that many people suffer from, when they find out they're injured - I unreservedly flogged myself cross training for around 8 days before having a colossal crash in energy levels. I was significantly fatigued by attempting to train hard, twice a day, every day – which clearly isn't sustainable... but it was my way of dealing with the initial frustration and the 'why me' sympathy stage! Subsequently, I was quick to wise up and started making smarter decisions towards balancing my cross training and allowing myself enough time to recover. It's been a huge relief getting outside again, releasing my hair from the Marge Simpson beehive, that's been permanently positioned on top of my head and allowing fresh air to hit my skin rather than the constant drench of sweat. Cross training isn't attractive – so kudos to anyone whom can make it look relatively pleasant!

Channeling my inner Marge Simpson. 

I've had quite a few people email me regarding their own injuries, particularly - what cross training sessions I do in order to try and maintain fitness and how to keep motivated during extended spells of being injured.

I'm very fortunate that when i'm cross training, I can completely switch off. I would go as far as saying it's a special skill! I zone out, into my own little world, staring at the wall and barely flinch when someone enters the room. I put every ounce of my energy into it because every minute sweating it out, is bringing me closer to returning to what I love the most.

1. I would encourage anyone to acquire whatever music they enjoy listening to. Weirdly enough, I don't listen to music during track sessions but for some reason I find it helps me enormously whilst slogging out sessions on the cross trainer. A loud, fast beat - forces your legs to move to the same rhythm and speed. As you tire, throughout the session – you do your best to keep the leg turnover fast in time with the music. I am also partial to weird documentaries during my easy hour cross trains – Transgender Children, Wild OAP's, Dog with 8 legs – you name it, i've most certainly watched it.

Blood, sweat and zero tears. 

2. Make some goals – this will assist with motivation. In the back of my mind, I have my main objective of my year. I keep it there permanently and constantly reflect on it during the hours and hours spent cross training. I never tell people my long term goals or aims – it's my secret and what i'm constantly working hard in order to achieve. By telling someone, you're disclosing something personal, something that's confidential to you. No one can tell you, 'you can't do that' or that it's 'unachievable' because they don't know what your personal goal is and it's completely unique to YOU! Not everyone can be an Olympic Champion but it doesn't have to be on such a grand scale. Making a school team, completing one park run a month or taking a few seconds off your marathon time. It can be anything. It's also crucial to have some minor goals and aims along the way. These are markers that I make in my head. Perhaps something like, I want to start back training on the track again by X day of X month or I want to be able to race X by X. If it is achieved then I'll focus on the next goal – if i've not been able to achieve it, I don't dwell on it too much, re-asses and make a new one.

3. Rehab, rehab, rehab. Injuries give you a vital opportunity to correct things or become stronger in different areas. In the past, I have always neglected that time and just purely focused on maintaining my cardio fitness. This time around has been a little different. The majority of my focus still remains on cardio but I have also brought in two strength sessions in the form of a circuit, alongside balance drills, foot drills and core almost daily – I still won't be winning any press up contests anytime soon... but it's progress! Being injured turns out to be a lot more time consuming compared to my usual training routine. A typical 5mile run transpires into...travelling to the gym, an hour slog on the cross trainer followed by rehab drills, stretching, barefoot drills alongside physiotherapy and foot mobility etc etc. By the time I look at my watch, a good 4 hours of my life has flown by! It can end up becoming very intense and devour your time like a vulture but it's important to really implement some time out. Both my boyfriend and housemate are athletes and also currently injured, however they are much more laid back with their routines – which is a huge help. They force me to rationalise things and not obsess about it all, because ultimately what's done is done! It makes no sense to live in the past and dwell on what may, or may not have been a mistake. Focus on the future and things you CAN implement or change. It really isn't the end of the world having some time off and injury is not going to change life in the longer term! AKA – CHILL THE HELL OUT, YOU'RE 24 EILISH. I'm a worrier though – it's another lovely McColgan trait.

   

   Spending time with the important people. <3

   
   
4. Physiotherapy – it can be awfully expensive but depending on the injury it may be vital. I am very lucky to receive regular treatment through UKA. It allows the mobility in my foot and ankle to be maintained whilst I try to return to full training again. If you can't afford regular treatment then make sure you have a vigorous stretching routine in place. Even something as simple as foam rolling 10minutes before bed each night, can make a huge difference when you are making the transition from cross training back to running again – (and it makes you sound really cool to all your non-running friends....). Biking especially, shortens the quad muscles and can really force them to overwork so it's particularly important to hold the length in these muscles as you return to running.

   

   My sneaky flatmate catching me at work... 

   
   
5. Supplements. In the past, I have never taken any supplements or medication other than the odd protein shake every now and again whilst training on altitude camps. With all the recent news of contaminated supplements – I am the type of athlete who is scared to take a plain paracetamol tablet when I think I may be knocking on God's door! I once spent 40 minutes in Sainsbury's (there are other supermarkets available) scouring over all the medicines, texting my doctor, to double check that plain Ibuprofen was definitely OK! Over the last few months, under the advice of the nutritionist – I have decided to start supplementing with Calcium tablets daily and Omega 3 Oils. I have no idea whether this will make any substantial difference to my actual injury but I do hope that it may reduce the chances of picking up a further bone injury in the future! Only time will tell. These tablets have all been batch tested by Informed Sport and are on a regular basis consumed by many athletes – HealthSpan Elite. I have also made changes to my day-to-day diet in order to improve nutrition and give my body the best possible chance of recovery after sessions. After an exceptionally hard session, I have reverted to taking a scoop of the protein powder in my standard recovery fruit smoothie – PAS Strawberry Protein Powder. It's the only powder i've been able to drink without wanting to gag – so that's a bonus!

There's never been too much of a focus on what i've eaten and when.. but over the last few months I have made a conscious effort to try and eat cleaner. Even if it only gives me an extra one percent than i've had previously – after being injured for the past three months... I need every accumulated percent I can acquire! My coach has always been very influential on how much diet can affect an athletes performance but it's entirely up to the athlete to finally make the ultimate judgement on things. It's one of those ' I TOLD YOU THAT FIVE YEARS AGO' scenarios. I now make sure every morning before training, I have a big bowl of porridge, mixed with normal milk, some almond milk, topped with banana and berries. Previously, I have always refused to eat anything other than sugary cereal but as a professional athlete – that's ridiculous! - I needed to make some minor changes to my current diet. Food is the fuel to your body – putting the essential fuel into it will effectively make it preform better, so why not make the minor change and see?

It's important to remember there is always a finish line. Things may feel like they are never improving and that you are stuck within a viscous cycle but even a one percent improvement, is still an improvement! All of the hard work that is done behind the scenes, whilst you are injured, will eventually pay off... but what if it doesn’t? Well, at least you can say you gave it your best shot and have no regrets!

RUN FAST, LIVE FEARLESS.

Typical cross training week for me:

Monday 

 Two easy ellipticals. HR zone easy – 140 average

Tuesday 

 am. Watt Bike session, e.g. 40 minutes of 45 seconds hard – 15 recovery. HR max 186

am - Circuits

pm. Easy elliptical - HR zone easy – 140 average

Wednesday 

 am - Aqua jogging session, lower HR – 155 average, 2minutes on 30 off.

Pm - Easy Elliptical, HR zone easy – 140 average

Thursday 

am - Bike tempo - HR zone 170 average. 45minutes-1 hour of 3minute-2minute-1minute (continuous, no recovery)

pm - Easy elliptical - HR zone easy – 140 average

Friday 

  Two easy elliptical - HR zone easy – 140 average

am – Circuits

Or a REST DAY

Saturday 

am - Elliptical session, eg. 40 minutes of 90 hard 30 easy. - HR max 186

pm - Easy elliptical - HR zone easy – 140 average

Sunday 

 Two easy elliptical - HR zone easy – 140 average

This was typical training of around week 7 after my injury – all completed whilst wearing the ever fashionable 'moon boot'. Once I was allowed out of the boot and walking properly again in trainers – we introduced the Alter G treadmill around 10/11 weeks a few times and then finally outdoor running by 13 weeks. I am still very limited to the amount of running, as the pain within the ankle has not fully subsided. It's a little discouraging, as after 13 weeks, I would of hoped the foot would be totally healed, but unfortunately that's not the case. It's slowly turning into the never-ending saga. I've made the decision that I can no longer take anymore time off – if I want to try and get myself back running this summer and possibly make the World Championships in August. - then I need to start pronto. It's a long shot – but next month is crucial as to whether that is achievable or not. At least I know, I have given it absolutely everything to try and accomplish that.

First session back - thrown into the deep end with Gemma Steel!

If anything, the injury has reinforced to me how much I want this. Running is all I have ever known. From October to December, I had managed to get myself into the best physical shape I have ever been in – so it has reconfirmed the goals I want to achieve this summer because I know they are possible and within my grasp. I've always been told 'running has many more lows than highs' but that the lows are often forgotten in favour of the highs– so this is just another obstacle to hurdle.

'Everything that we see is a shadow cast by that which we do not see...'

I hope this answers anyones questions – if you guys have anymore then please post them below and I will do my best to respond or write another blog answering them!  

Tooth Fairy

I remember as a kid being dragged to the dentist by my parents to get fitted for a brace but I cried hysterically and never went through with it. At the time, I was young and naïve. I thought I would 'look silly' wearing them, which is ridiculous considering the majority of school kids are fitted out with some metal! It's been greatly regretted every since. My teeth are not horrible or crooked by any stretch of the imagination and I have never had anyone comment negatively towards my smile – but it's something I have always wanted to get sorted. My front two teeth overlap slightly.. again, it's nothing major but I would be much happier with them a little straighter. If you can improve a part of yourself that has always been a creeping thought at the back of your mind – then why not!?

I'm extremely excited to join forces with Smile Plus Dental in Edinburgh and with the use of Invisalign – hopefully I can get a nice straight set of gnashers!

The whole process has completely amazed me. Invisalign isn't like a normal brace – which is perfect for my life as a busy athlete. Invisalign straightens teeth using a series of nearly invisible, removable aligners that are custom-made specifically for your teeth. As you replace each aligner every two weeks, your teeth will move – little by little, week by week, gradually moving towards the projected final position.

Additionally, There is a much lower number of dental check ups compared to normal braces which is useful considering I can be away for months on end. The braces can also be sent out to my training camps abroad if I am not at home.

Furthermost, they are removable which gives you the choice rather than them being permanently fixed into your teeth. Obviously, in order to gain the best results – they are advised to be worn at all times. Invisalign is much more comfortable than normal 'train tracks' with no wires or brackets against the side of your mouth but can take a little getting used to at the beginning.

I am extremely excited to get started with my new brace – however this is for the long haul. With a projected plan of 18 months it's definitely a big commitment to undertake but one I am very eager to begin!

http://www.smileplusdentalcare.co.uk

The Drug Called Sport

Choice. To willingly select an outcome. A yes or no. Everyone has to make them. Children, teenagers, adults. From a young age the word 'Drugs' didn't mean much to me – other than – 'say no.' - perhaps a little naïve on my behalf but the situation never occurred all throughout my teenage years. However, the word has manifested it's way into my life in a way I had never dreamed of. As an athlete competing at Olympic level, I regularly have to give drug tests in order to pave the way for clean sport. The often televised Diamond League athletics meetings are plagued by athletes returning from bans due to failed tests. Some athletes not only making the wrong choice once... but twice! During these meets, social media is rife with the words 'cheat', 'drugs' and 'ban'. Certain athletes are trending for negative reasons rather than the superb performances. I remember as a kid watching Paula Radcliffe parade around the track with banners protesting for stronger bans against drug cheats. I never really fully acknowledged it at the time but now it resonates in the back of my mind. She was extremely outspoken all throughout her career and a true role model for younger athletes taking up the sport. Cheating should never be an option.

All sports contain cheats. People want to bypass their way to success and unfortunately drugs are the quickest way to do so. I am under no misconception that these athletes don't also work hard – they have to – but they are unquestionably gaining a major advantage. Currently, there is no deterrent for athletes not to cheat other than their own moral fibre. Almost an 'Lance Armstrong Syndrome' – some athletes believe all their competitors are dirty and so perhaps lightens the blow in their own minds. They return to the sport having served their ban whilst the other athletes and race meet organisers don’t bat an eyelid - throwing themselves straight into the limelight again with several running faster than ever. This is by no means an attack on certain athletes – i'm sure they're are many an athlete whom aren't as squeaky clean as they are portrayed. I'm sure many of them are polite and kind individuals – convicted, cheating or not. I am also under no illusion that every single person makes mistakes. Human error is always going to creep in under certain circumstances, particularly with the added extras of money and championship titles – egos possibly take over.

When I started competing at a slightly higher level in athletics, I met Dwain Chambers at my first ever international. We were team mates and he was one of the biggest names on our team. I had so many questions that I wanted to ask – but I had never met him before and he had no clue who I was. After about 5 minutes of questions buzzing around my head – I blurted a few out. He was chatting about how he found it difficult being away from his young children. I asked if he thought his young boy would become an athlete and he replied that he would love him to take up the sport. I then asked how he would go around explaining to his little boy that he cheated. It was perhaps a bit of a strong and forward question to ask but I genuinely wanted to know. Dwain was extremely down to earth and open which I didn't really expect. I had grown up thinking drug cheats were villains and horrible people – again a very naïve statement to think. Dwain couldn't of been any friendlier and truly made me feel part of the team. He admitted that he felt it would be the toughest thing that he's ever gone through. To tell his young boy, who idolises him and looks up to him so much – that he cheated - he took the easy route. For me, this is another huge contributing factor against cheating and it confuses me how people can lie and deceive in order to gain the benefits. Lying to their own family and loved ones – instead of admitting that they weren't good enough to make it to the very top. Dwain genuinely did come across as a nice guy and I enjoyed being able to ask him questions on all sorts. Drug cheats aren't murderers. They get distracted easily by the bright shining lights of success and the affluent thought that they will never get caught. I can see how it's easy for certain personalities to be swayed but for me, it's a mistake I wouldn't be willing to make. Drug cheats should be banned for life, examples made, purely to try and stop other people from making the same mistake. Reduced sentences should only be offered after receiving enough substantial on how they got it, how they took it, the circle of people whom knew - every single detail of their scheme publicised. 

Drugs are something that have personally never entered my radar. I have been competing since I was 12. I've been to the Olympics, World Championships and Commonwealth Games but they are something I've never come across. Maybe I am not a good enough standard to have ever been offered or know the right people. I find it difficult to get my head around why people make the wrong choice. Sport is difficult. Being successful at it – is never going to be easy. When money becomes involved people become more monstrous. For example, a drug cheat who is back competing can walk away with $10,000 for every Diamond League victory, an undisclosed appearance fee and a $40,000 jackpot win for the series. Meaning other clean athletes perhaps further down the field receive jack all. It tallies up to quite an impressive amount of money. This also doesn’t include private corporate sponsors. Yet when an athlete get caught doping they don’t have to give back any of their prize money directly to competitors. Yes, they loose medals and perhaps give back a percentage of winnings but it is never anywhere near what they have actually made. They can continue training through the duration of their ban wether it be a few months, 18 months or 2 years and pop up again for the next major championships alongside all the benefits they have previously gained from being on the juice.

Would I love to be an Olympic Champion? Of course I bloody would. But would I cheat my way to the top? Not a chance in hell. With my mother being a former athlete, she has always brought us up firmly against drugs in sport. She missed many a medal and perhaps thousands of missing prize money due to athletes who had an air of suspicion concerning them. Ultimately though, they were never caught and so were 'clean'.

The current anti-doping system is good but not great. The blood passport has definitely been a huge step forward in possibly scaring some athletes but unfortunately the doctors and the scientists are always one step ahead. UK Anti-doping have been extremely regimental in testing me since I got added to the whereabouts system last October – being tested every month. But regrettably, other countries aren’t quite as strict. For those who don't know, the whereabouts system is where an athlete is permitted to give a one hour slot (time and location) of where they are going to be each day – along with an overnight address. If the testers turn up to the hour slot you have allocated and the athlete is not there – it's a failed test. Three failed tests results in a ban. These tests are known as in-hour tests. A tester can turn up at your door unannounced – an out-of-hours test – however, if you are not there, it doesn't matter. If you are there,you take the test. It sounds relatively straight forward but it's actually quite a difficult thing to get used to. Initially, I used to set my time slot at 10pm (because I knew I would be awake and hear the knock on the door) but various times I have been close to forgetting about my slot as i've nipped out to Tesco or gone to the cinema – something so small but ultimately being forgetful can get you into a lot of trouble! I find it much easier allocating 6 or 7am as I know I will definitely be in my house and most probably still in bed!

Out in Kenya, all funded GB athletes were tested by anti-doping whom had sent out testers all the way to Kenya but alas the same treatment wasn’t granted to other athletes from different nations. An Olympic Champion and Olympic Silver medallist were both in the camp and yet neither were tested (as far as we are aware) – this completely baffles me. The athletes in question were of a much higher standard than myself and yet they aren't tested. Similarly, in the first quarter of this year - I was tested every single month with a few extra tests after my races. Justin Gatlin (convicted twice for drugs) has been tested three times whilst Tyson Gay (convicted for drugs) has only been tested ONCE! This confuses me to no end. Surely these people should be targeted and tested on a weekly basis just to keep them on their toes, perhaps slightly scaremonger them into thinking differently and from committing the same error again! I have absolutely no qualms about being tested day in day out, I am all for clean sport but I believe all athletes should be treated equally. Something needs to be done in order to make sure every nation is singing from the same hymn sheet.

Vo2 Testing

Vo2 testing is not something I have focussed on much as an athlete. The only time I have ever participated in the testings are for pre-altitude camps with British Athletics – although the information does fascinate me. My first ever test was in December 2012 followed up in March 2013 after spending a few weeks at altitude – the difference was quite substantial.

Naturally my body is very good with dealing with lactic and I hardly produce any - which co-insides with a marathon runners profile (supposedly!) - horrible to learn that the marathon is most suited to my physiology. Awful news to my ears.

For those who aren't familiar with what a sub maximal Vo2 test consists of – you are running on a treadmill over 6-8 different stages. I began at 7 minute miles which should be relatively easy for 3 minutes of running. This is then repeated at increasing speeds down to around 4.50 minute miles. A mask is covering your face to measure the volume of air expired along with the percentages of oxygen and carbon dioxide in the expired air. It's a little uncomfortable to run with but necessary for the testing. A heart rate monitor is also used to keep an eye on heart rate zones. After every 3minute run, the lactic in your blood is tested using a prick to your ear lobe.

The Vo2 Max test – takes the athlete to near their maximal limit. In the past, I have done it with increasing speed due to breaking my foot but this time around I did it on elevation – which I found much more difficult. The max tests continues you running on the treadmill at a quick enough speed but every minute the elevation increases by a percent.

My Vo2 capacity was pretty average for an athlete but my running economy was pretty good. (Find some explanations below!) The most unique quality is perhaps that I couldn't increase my lactic level to above 4 throughout the entire sub-max test until the final stage.

Perhaps the most interesting part and helpful piece of information for me are my heart rate zones. The tests give guidelines of what your heart rates should be on easy recovery runs, tempo runs and in sessions. I perhaps run my easy runs a little too slow – averaging 7 minutes or slower but my heart rate is quite low at 143 average – for the time being though – i'll stick to what i'm doing as I find the recovery keeps me fresh for sessions. I have been running my tempo's a little too slow so that is something I will definitely be aiming to improve on over the next few months.

This time around, I repeated the same test from 2012/13 to see what shape I was in coming into these winter months off such an awful summer season. I have been feeling much better since my break with no illnesses or viruses to report which is the first time i've been healthy in around 16 months! My tests came back better than ever – even though I haven't been exposed to altitude all year and have had to miss the first Kenyan Camp due to a heart complaint. So all is looking good for the upcoming indoor season – hopefully I can return to some sort of form and finally break some PB's!



For people wanting a little bit more in-depth stats. Here is the information we are given as athletes:

Lactate Threshold (LT): This is the first increase in blood [La] above baseline values. The speed at the LT is a strong predictor of the average speed that can be sustained in the marathon. The speed and heart rate at the LT are also useful in defining the transition between “easy” and “steady” running (see section 5 below).

Lactate Turnpoint (LTP): The LTP is the running speed at which there is a distinct “sudden and sustained” breakpoint in blood [La]. Typically, this occurs at 2.0-4.0 mM. The LTP tends to occur at ~ 1-2 km/h above the LT (the difference is smaller in longer distance specialists and larger in middle-distance runners). The LTP can also be used to define the transition between “steady” and “threshold” running (see section 5 below).

Running economy: This is the VO2 required to run at sub-maximal speeds. Running economy tends to be better in elite runners (i.e. their VO2 is lower at a given speed) and it is associated with improved performance. A common method for assessing an athlete’s running economy is to look at the VO2 in ml/kg/min at 16.0 km/h and 1 % grade (i.e. 6:00 min/mile pace). The average in well trained runners at this speed is 52 ml/kg/min. Running economy can also be expressed in units of mL O2/kg/km. Irrespective of running speed, the average economy is 200 mL O2/kg/km. 

On 3 dates. Oct'14,  Mar'13, Dec'12

VO2max: This remains an important measure of performance capability in middle and long distance running. While factors such as economy and LT/LTP can partially compensate for a relatively poor max in elite groups, entry to those elite groups is still limited by VO2max (i.e. the highest rate at which ATP can be resynthesised aerobically). It should be noted that VO2max tends to be highest in athletes who specialise in events that are run close to VO2max (that is, 3000 m and 5000 m). Other factors may be more important at shorter and longer distances.
The speed at VO2max (vVO2max): The vVO2max can be useful in predicting performance over 3000 m (and also 1500 and 5000 m). vVO2max is simply calculated by multiplying the VO2max (in mL/kg/min) by 60 and divided by the mean running economy determined during the first 4-5 stages of the treadmill test (in mL O2/kg/km).

Training zones: The speed and HR training zones given below are based around physiological landmarks (see explanation to the left) - the precise boundaries are defined according to the thresholds we’ve established today.
When @Sea level: Speed is the preferred option to monitor the correct intensity of your session. When @Altitude: It is important to realise that speed zones wont reflect the actual intensity zone so you will need to use the heart rate zones in this circumstance. Remember - it takes a good few minutes (3 to 5 min) for HR to come up to the level required. 

Friday Fave - Winter Jacket

Perhaps not something I will be going running in but it's definitely keeping me nice and warm jogging to and from training! Absolutely love this bright blue jacket – so much that it's become my winter jacket and replaced my casual clothes! Had a look on the Nike store but can't seem to find it but it's worth the investment!

Another thing that has been constantly attached to my person is my new neck warmer. I don't exactly know what it's official name is but it is like a headband but much much thicker. For running outside in the cold - it has been a dream! Keeps your core temperature much higher and makes me feel a lot more comfortable breathing in such cold air all the time!

3 Minute Efforts

I was very fortunate a few weeks ago to join in with a few other athletes for a session of 3 minute efforts. Muhktar Mohammed, Michael Rimmer, Megan Edwards and Nathan Woodward (all 800m runners) were doing similar sessions so we bunched together. That's definitely one of the major positives to living in Loughborough - it is an elite environment. Athletes from all different distances and events are willing to compromise in order to train together and get the benefits of a team effort!

The recovery was extended to 90 seconds in order to allow us all to start the reps together and the 800 guys split the reps up into sets whilst I slogged along and did them straight off! The perks of being a distance athlete.......

It makes a HUGE difference being in a competitive environment. Even just to warm up socially with other people – keeps the buzz of running and makes you remember why you do the sport you love.

I'm becoming a lot more confident running on uneven grass again after breaking my foot in 2011 – it has taken a long time to get some mobility back into my ankle to allow me to run on grass but the benefits are definitely starting to be reaped.

Berry Smoothie

I have become addicted to fruit smoothies especially as a recovery shake after my training runs. Since i've been doing it, i've definitely picked up less illnesses than previously – perhaps it's a complete coincidence but they're also great tasting so it's not exactly a chore to keep up with!

You can pick and choose anything you want to throw in really – that's the beauty of it! At the moment – I just use a general hand blender as I haven't had the time to go out and buy a proper blender!! 

This is one of my favourites. A banana, a splash of apple juice (or any fruit juice), frozen berries, 4 tablespoons of Natural Greek (not greek style) yoghurt bought from Tesco Finest (I'm sure other yoghurts with high protein would also be fine..)

I am not a nutritionist by any means so don't take this as bible.. but we were advised by a nutritionist that it was a good way of getting in some vitamins and micronutrients alongside some protein and carbs for after running. For me, I definitely feel the benefits.

Friday Fave. Winter Leggings!

As the cold winter months creep in, the dark nights become a little awkward for us distance runners! Running around the paths and roads in the pitch black can sometimes be a little hazardous! It’s important if you are going outside and braving the cold that you are wrapped up properly.

I always find it much more comfortable being too warm on a run rather than being too cold! It definitely keeps me healthier too and illness free by not allowing my immune system to be suppressed in such cold conditions. Headband, gloves and a warm running jacket are essential.



These Nike leggings have been an absolute blessing! They are of a different material to my other leggings – very thick and so keep all the heat inside, plus they are super reflective which is much safer for you to be seen by cars! Nike Flash Leggings.

http://store.nike.com/gb/en_gb/pd/flash-running-tights/pid-1556597/pgid-10259696

Hurdle Drills

The biggest change to my training program has been the input I have put in towards my hurdling. I've never had the opportunity to really focus on it before due to previous injuries and then illness.

I have started to do hurdle drills under the watchful eye of Nick Dakin. So far it has been one of the most valuable things I have ever done. Previously, I had never done any sort of hurdle work apart from one or two sessions before major races! But now they are a consistent part of my training program - not only increasing the mobility of my hips but more importantly increasing my confidence over the hurdles.

 I used to only be able to hurdle off my dominant leg ONLY – but we are in the process of changing this through drills and I can see and feel a big difference already.

Drills are not just specific for steeplechase or hurdling. Many of the athletes i've seen down at the track - from sprinters to marathon runners - all do certain drills involving hurdles. They help strengthen the hips and glutes which is important for running any distance and really enforce the the correct movement patterns for running, driving the knee through!

Birthday Session!

Unfortunately for me, my birthday this year just happened to coincide with my normal Tuesday Track day. Perhaps even more soul destroying was the fact it was -2 degrees when I jogged to the track this morning to meet Gemma Steel for our session! The weather has taken a huge dip in temperature the last few days but for track sessions – I actually quite enjoy it – wrapping up in my layers like an eskimo! The air is much more crisp which is perfect for a hard track session.

This morning we were treated to a shorter and faster session due to the fact we are both racing this weekend. It was nice to get the legs moving, as this time of year my sessions are usually all done at tempo pace – long reps and short recovery – so it was nice to switch it up!

We started with 5x1000m reps but the session cut down to end on 5x200m's.