Sponsor Lee

Lee is running the London Virgin Marathon for a great cause - The Outward Bound Trust (see below).

If you would like to sponsor him and support this great charity, you should log onto:

(http://uk.virginmoneygiving.com/LeeLatchfordEvans). Just 50p. per person would go a long way to help!

From Lee

I am preparing for the Virgin London Marathon 2010. This is my first Marathon and I would like to say will not be my last - but the way things are going I’m not so sure!

I may not even make this one!

26.2 miles is tough, not only physically but also mentally.

I’m a fit guy and I always have been. My cardiovascular system is pretty strong and I don’t seem to have much of a problem with endurance, but physically my back and now right knee are truly letting me know how difficult this challenge really is.

Charity

Having said all that, I cannot stop. Quitting this challenge has not even entered my head. I will be there on the 25th April ready to run and try to beat the challenge I have set myself of completing the Virgin London Marathon 2010 in less than 4 hrs.

How can I not do the Virgin London Marathon 2010 when I have seen first hand the importance of raising money to help The Outward Bound Trust? It is important that this great organisation is able to continue to help all of the children of today learn more about themselves and the life skills that will make them all positive, strong and respectful adults for tomorrow.

For more information on The Outward Bound Trust, go to (www.theoutwardboundtrust.org.uk).

Plagued by Injury

If it’s not one thing it is another with me. Still recovering from my back problem I am now suffering knee pain when running over a long period of time and I have to stop as the pain becomes too intense. This really annoys me as I still feel like I could run and run as my fitness is good, yet my body is saying slow down.

So after another physiotherapy visit (I seriously should have shares with my physiotherapist - I’d be loaded) I’m told that I may have Illiotibial Band Syndrome(???)

Illiotibial Band Syndrome

So what is this syndrome?

This is also known as IT band friction and is a common cause of knee pain along the outer side of the knee and lower thigh and is typical with runners. (Great!!!)

The illiotibial band is strong thick fibrous tissue starting at the hip and runs down the outer thigh and attaches on the top outside edge of the shin bone just below the knee.

When I bend and straighten my knee the “IT band” passes over the lateral femoral condyle of the knee and if it is inflamed whilst trying to do this it becomes very uncomfortable - believe me!

There are many causes for this from …

• The wrong footwear.
• Over training.
• Uneven road surface.
• Poor flexibility
• Tight Hamstrings.

Basically I now have to slow my training down again, rest and ice my knee, have a little physiotherapy and massage and also perform rehabilitation exercises such as…..

Side Lying Clamshell

Lying on my left side with legs bent and back straight, I raise my right knee (which is on top) opening up my legs and working the glutes.

Foam Roller

I place the outer side of my right thigh over a foam roller and slowly role my leg up and down the roller with as much weight on it as possible in a relaxed motion.

This is a killer and acts as a deep tissue massage without the physiotherapist. I think this is also mental as you want to stop and lift your body off but you know you have to keep pushing through the pain.

Running Technique

I’m becoming more aware that I am not a natural runner and because of Martial Arts and football, among many other sports I have participated in throughout my childhood, my running technique must be factoring into my injuries.

So I decided to contact a company called ‘The Running School’ who’s moto is We Teach You How to Run Better, and then Teach you How to Run Faster!

Sounds good to me! So I spoke to a nice young chap named Stuart who is now my coach and will help guide me in the right direction to be able to run this year’s Virgin London Marathon 2010.

Stuart decides to watch my running technique by making me run at a steady pace for a couple of minutes. He then asks me to walk for 1 minute and run for 30 seconds for around 10 minutes in total.

He then produces a video camera and tells me that we will film my own personal technique from the side and then behind.

My own personal technique? Is this good or bad ? Maybe he’s just being funny!

Well it seems my personal technique is one of a kind. I run with a lot of weight on my left side and compensate for this by landing my right leg underneath the centre line of my body. Apparently you should land each foot slightly outside the centre line. Also my back is soooo stiff it doesn’t really move and my arms seem to have lost all function and stay motionless at my sides.

Yes this is definitely my own unique style!

Stuart now shows me how I should be running and explains the reasons for this applied technique. Here is how it should be done:

Ease of motion, utilising the arms in a forward swinging motion to help loosen the back. Combine this with high lifting the heel as the foot swings to the back gives you the correct form and shape and should take the pressure of my straining body.

Well why should I listen to this young whiper snapper?
What actual experience does he have?
Well he tells me that before coming to work he ran a nice steady 20 miles and this year he is hoping to break the 3 hr mark in the Virgin London Marathon 2010.

Uuummmmm maybe I could learn a trick or two here 

Training

So now I am running 2/3 times a week, slowly building the distance and trying to get more time on my feet. I have a little less than 8 weeks to build up the strength and support in my back and train my knee to handle the distance and friction with road running.

At this point in my training I should really be up to the 16 mile marker but unfortunately I’m still yet to actually run more than 10 miles.

I understand I’m behind but if I push myself too hard I will injure myself too much and may risk not being able to run the Virgin London Marathon 2010 at all.

Program

My routine now has to be very precise – sticking to my rehabilitation programme as much as my running schedule.

Stuart recommends I should be running 3 times a week throughout March and my aim is to build each run through the weeks and end with a maximum run every Sunday.

1st wk maximum run = 10 miles.
2nd wk maximum run = 13 miles
3rd wk maximum run = 16 miles

By the end of March I hope I have one run at 20miles.

Each run I will be using My Garmin Forerunner 405 CX to monitor my Heart Rate and to keep my virtual training partner pushing me to try and sustain a pace of around 8 minutes and 20 seconds per mile. This should keep me under the 4hr goal.

Nutrition

I will be monitoring my nutrition and keeping an eye on how many calories I will burn with all this long distance running. At the moment I am working on eating 2,500kcal a day to make sure I have the adequate fuel. This no doubt will change the closer I get to the marathon and the more miles I eventually start to complete.

I am sticking to the basic principles:

• Eat a balanced diet, every single meal, every single day, consisting of carbohydrate, protein and dietary fats.
• Drink lots of water – before, during and after exercise – in fact all day!
• Ensure I have a pre-exercise meal containing a small amount of protein, dietary fats and easily digestible foods rich in carbohydrates.
• Take a small nutritious snack 30 minutes before you exercise
• If my training regime lasts more than 90 minutes, replenish lost glycogen stores with easy to digest, high glucose carbs (e.g. glucose based sports drinks or an energy bar)
• Eat a balanced meal within 2 hours after exercise to replenish lost nutrients, ensuring that this contains protein to help to repair and rebuild damaged muscles

Whilst supplements must never replace healthy, fresh foods in the long term, when you are putting your body under extra stress (as I am preparing for the Marathon), short term supplements can provide a great boost and that is why I am involving them in my diet to help me with my training.

I am taking Sci-MX Endurofuel to keep my energy whilst running and Sci-MX Recovery Complex straight after every run.

Sci-MX are one of the leading nutritional company for sports athletes and their products are supported by scientific research and are free from many of the chemical additives, colourings and flavourings that you frequently find in supplements. Anyone that wants to improve their fitness and tone, bulk or even lose weight could benefit from their supplements. You can find out more about Sci-MX products on (www.sci-mx.co.uk)

Next month I will be talking about:

Progress with my injury.
Have I made the 20 mile marker yet?
How my diet has changed.