These times have brought with them so much uncertainty, a lack of structure and an absence of goals. For many this has created a sense of anxiety, foreboding- for athletes in particular, those used to having structured training plans, rep times and race ‘deadlines’ these really are testing times.

Covid 19 has thrown everything into upheaval but for now, I think just control the controllable factors and enjoy the process.

It feels lucky, in a sense, that I really enjoy variety and change and so these uncertain times have forced me to do just that. I have moved back home and although one would think I would have exhausted all possible running routes in my hometown, it appears I have not. 

Get creative

It’s been fun getting creative and taking the road less travelled. Because of the travel restrictions, roads have been markedly quieter and so road routes, which previously would have been out of bounds, are suddenly accessible. Greystones is lucky to be blessed with a variety of routes- by the sea, up hills and grass golf courses (another bonus of lockdown).

Sometimes the run is my only outing during the day and although it can be tough to set off alone, I always feel better for it.

The world and its mother appear to have taken up running during lockdown.  This 5k run challenge has taken off. This is a brilliant initiative and, in a way, has given me a greater appreciation of what running has been giving me all along.

The joys of running

People are now realising just how good it feels, to put on your runners, head out the door and just run. A problem you have been trying to figure out is solved, a fight with a loved one does not seem quite so bad anymore and you never regret having set out the door. Running in its simplest form is just that- putting one foot in front of the other.

We tend to overcomplicate it, but these times have forced us to remember its simplicity.

As athletes we are often working toward a deadline- a race, a time trial or even a training session. There is now a lack of deadline, but that does not mean the work has stopped. The structure of the week still brings joy.

The week is still punctuated with the normal ‘session’ days on Tuesday, Thursday and Saturday. The only difference being these are no longer the group gatherings we would normally enjoy- hills out in the curragh are a thing of the past, trips to UCD grass pitches are null and void.

On the flip side one bonus I suppose is that we do not have to travel, and this saves time overall in your day, leaving more time for rest and recovery. 

Time is in our own hands

We can work on our own schedules, but I find this can be a blessing and a curse. We all have days were motivation is low, and the lack of accountability to turn up to a group training session means we can put it on the long finger.

I am very lucky that one of my training partners Richael lives in Greystones also, and we have been doing socially distant training sessions across the road from one another. This gives us that sense of urgency- we pick a time, a meeting point and a different  warm up route so that we will not cross paths. This has worked well, and you look forward to these sessions rather than dreading them.

Hills and kilometres, together but apart, with conversations shouted loudly across the road. Seeing the other struggling along with you helps to reduce the pain.

The loneliness of the long distance runner

Long runs are done alone and the return to the ‘Base’ phase of training again means these runs are getting even longer. Although these runs can be lonely, they are also a time out by yourself to process these strange times.

I have started listening to podcasts on these runs and we have a group debrief post run with a group of us runners online over zoom. This gives us a sense of community and often acts as a welcome distraction on the run too.

People always say, ‘enjoy the process’ and never has a statement seemed more apt.

For now, it is all about the process, we cannot but live in the moment. We do not know when these restrictions will be lifted, we do not know when normal group training and competition will resume. I think I now know what people meant, and I am currently focused on getting fit, strong, recovering well and enjoying the process.

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Recovery – probably an under utilised and undervalued element of most athletes training. 

I know in my own experience this is something I have struggled with. And may be the difference between performing well and underperforming

As athletes we are used to putting our bodies through gruelling hours of training – hill sprints, long tempos, long runs, heavy gym sessions and speed and lactic work. However all this work is null and void if we don’t allow out bodies to adapt to the training and truly reap the rewards.

What is recovery ? And why is it important ?

Recovery is : the act or process of becoming healthy after an illness or injury. In a general sense this is true however for athletes we need to think of this ‘illness’ as our training and this is the stimulus which brings about the adaptation  which leave us primed to compete.

Adaptation : the very reason we train is so that we adapt and mould our bodies to be able to tolerate the stimulus we want it to tolerate; namely racing, competing and chasing the clock.

Training drives General Adaptation Syndrome (GAS) – (Hans Style)  This is how the body responds to training in the short term with a series of responses to the stimuli and then in the longer time the body responds with adaptation (neuromuscularily and physiologically- including endocrine, immune system).

Recovery can take on many different forms

Fuel/nutrition – post exercise carbohydrate replenishment is hugely important especially in distance athletes who utilise these stores every time we train. Apps such as Fitr Woman, my Fitness Pal can ensure we meet calorie requirements and allow our bodies to recover optimally.

Related: Emily Hosker-Thornhill tells us how to optimise our fuelling for training and racing.

Protein seems to be the buzz word used these days and consumers are constantly taught to reach for the protein option snack. This is an important aspect of recovery but we need to remember that we can only absorb a certain amount of protein in one sitting (20-25g) and so we don’t need to go over board either, wasting money on more expensive snacks that  we are not going to benefit from.

Athlete rehydration is hugely important and I know I have fallen victim to under performing when I have not adhered to this. Additional salt/ electrolyte will facilitate absorption and may be necessary after long gruelling workouts when high salt losses have occurred.

Sleep

As I am working as a physiotherapist in a busy private practice this can be difficult to do. Early 6am starts and late evening finishing can leave me short on sleep, making it difficult to train and then compete at my best.

Most sleep experts say you should maintain a regular sleeping pattern, going to bed and getting up at the same time everyday.

This is difficult on to do with changes in working shifts but I try to keep it as normal as I can. 

RELATED: Advice on improving your own sleep skills

Tips for good sleep hygiene include : avoiding caffeine too close to bed time , try to have your last coffee 12 hours before bed time (or bed at 11pm , last coffee at 11am) I got this tip from Orla Walsh a dietician I found online who has lots of helpful advise.

Make sure your bedroom is cool and dark as both of these factors improve sleep. 

Rest for the body and mind

This is an element many really struggle with. I think our frequent use of technology does not help calm our busy minds [Probably now more so than ever – Ed.]

Facebook/WhatsApp/instagram messages pinging and keeping us from sleeping mean our minds are in a constant state of unrest. I now have a 10pm timer on my phone which switches my phone to do not disturb mode.

I’m also trying to practice reading my book in bed rather than lookign at my phone screen. My work is fairly physically active with long hours spent on my feet teaching classes or working one to one with patients in the gym. This coupled with the physical aspect of my job- massage, mobilisations means it is difficult to truly rest after a morning session or before an evening session. 

What about active recovery?

This is a day which we have programmed in every week. Every Wednesday we swim for anywhere from 40 mins to an hour. This is a day off the legs where we are still active, but we get out of the pool feelin refreshed rather than drained and heavy. The pool and the water are a nice way to step away from the familiar environment of a track/ trail or road. And I always leave the pool feeling nicely rested and often a little sleepy. 

Our training is programmed in blocks of 4 or 5 week cycles. In built into this is an active recovery / rest week.

This usually includes light gym and mobility sessions, easy runs and possibly one workout at lower intensity and volume. We look forward to these weeks and can focus on other aspects of our lives such as seeing friends and family planning in a night off without commuting to a track or training and we often leave this week hungry to start the next block of training.

What about my compression socks?

In my opinion the following are just adjuncts and unless you’re getting the vital factors (sleep, nutrition and rest) correct then these additional factors will not be as effective. 

Hot/cold therapy, compressive garments and stretching. All of these help the overall recovery process more from a psychological standpoint then physical. But we cannot underestimate the impact the mind has on the body.

By setting aside time to do these recovery strategies we are putting our mind into a state of recovery which can’t but be helpful to aid our recovery.

Related: Is icing good for runners?

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Profile

Name: Ellie Hartnett
Age: 27
Hometown: Originally from Greystones, now living in Clontarf
Club: UCD AC
Main discipline: 1500m/800m
Other disciplines: 3k, 5k road race
Full-time athlete/work/studying: Working- Physiotherapist

Goals or targets for 2020

National indoor and outdoor medal in the 1500m

Past Running highlights

Representing my country at under age track and field and at u23 Euro Cross
Winning silver medal in the 2019 National Indoor 1500m, winning silver in 2017 indoor 1500m and a bronze in the National outdoor 1500m.
Pace making at prestigious events such as the Morton Games and the Indoor Grand Prix
Setting a new pb in the 5k on the road of 16.43
Winning the Intervarsity road relays three times setting a course record in the process.

Interesting or fun facts

My full name is Eleanor but that’s only reserved for when I’m in trouble.
If I wasn’t a Physio I would have like to be a primary school teacher.
I have two dogs , one called Buffy and one called Emily (much to the annoyance of my friend .. Emily) I didn’t name her my brother did!

I run because…

It makes me happy. I love working hard and seeing the results of the hard work come to fruition. I love the way running has the power to connect people from all over the country and the world. Many of my best friends I initially met in running and we have been friends ever since

Favourite training session

Split 1500m workouts when you’re feeling fit and ready to race. Adding up your times and being able to predict what this will equate to in a race scenario.

Least favourite training session

Tempos. I have a love hate relationship with these as they are probably one of my better types of sessions however I do dread these long hard efforts in the winter when it is just you, your watch, the wind and the rain.

Favourite pre-race food

I am normally not in any way picky about what I eat on a day to day basis and love variety. However race day is probably the only day I keep it incredibly regimented. Since I was about 12 I have had half a tuna sandwich, half a banana and half a Nutrigrain- plus how did I forget a nice strong americano

Favourite post-race food

I love all food but my favourite food to have post race would be something Italian- pizza or pasta!

Favourite running shoes

I love new balance. For easy runs I wear the 880s. They’re super comfy without feeling heavy

Brands or organisations that support me

My work(Dublin Sports Clinic) support me on a continual basis allowing me to take time out from work to train/ go on warm weather camp and cover for me whenever I’m racing. They also provide me with my strength and conditioning programming along with UCD. UCD supported me during my college years on a financial bonus system and I have continued to represent them at a club level ever since I graduated in 2015.

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

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