My Last Run



  • Brilliant marathon run, Cal, and a stonking PB!

    Just a few easy miles this morning, with the Welsh hills behind me and the estuary in front. Difficult to fit runs in whilst holidaying, but got up and out early amongst the sheep and primroses. Chiffchaffs were very vocal and a few Swallows skirting around made for the perfect start to the morning, as did the Welsh Champion sausages to follow.
    I run, therefore I am.
  • snewma00snewma00 ✭✭✭
    Did a nice 10k on the treadmill last night at MP, felt good although my left hip feels tight so going to be careful this week and rest up on the whole.
    Hazel - you're right, I just want to do myself justice really next Sunday but only pressure I am feeling is what I'm putting on myself!
  • Did you find out what happened swittle?

    Nice holiday running Will.

    Lovely evening run for me yesterday - just two of us out - where was everyone?  Thanks to the earlier rain shower the air was clear and cool - perfect conditions.
    Saw one deer grazing on the edge of a wood - we were far enough away that it wasn't bothered by our presence - just watched us carefully.  A bit over 10km at 10 minute miling.  Decent considering the 1000ft or so of climbing in the second half.
  • Cal JonesCal Jones ✭✭✭
    I'm still resting. I have a bit of a scratchy throat today and feel very tired so best not to push things, especially as I have a few niggles. I did get a massage though.
  • swittleswittle ✭✭✭
    I checked the local press and the interwebnet without success.  There was talk of a family who'd got wet but no worse than that, so maybe a small boat was involved.  

    A perpetual motion beagle, and two dogs rescued from Cyprus joined me for short sections of my 4-miler this morning.
  • Im back. Out of space is crap. Don't go there. Locals are some what rude. Laughing at our small heads and giant bodies. (Name the song and the movie. 2 points each)

    Didn't check the numbers and got a hamstring strain last Thursday. Did nowt for 72 hours then started the recovery process. RICE, Nordic curls and slow active recovery runs. Its getting better. Mistakes have been made. Lessons have been learnt.

    I will survive*

    *thats a clue:)
  • Nessie73Nessie73 ✭✭✭
    Oh taper how I hate thee
    I'm controlling the madness and trying to protect my grouchy lower back / glute, by doing the following:
    a super long swim on Monday
    more stretching and foam rolling than I've done in the last two years
    a sports massage (very painful but helpful)
    a body balance class (never done it before, it's a mix between yoga, tai chi and dynamic stretches. )My sports masseur friend teaches it and gave me a freebie- to shut me up?? It was OK
    a tentative 6 miles today. Back / glute felt fine I think!? 
    But legs feel like lead, head feels all over the show, I'm sluggish and tired, and am now telling myself I won't even make it to the start line... Harumph....

  • Cal JonesCal Jones ✭✭✭
    Tapering sucks. I had niggles everywhere and was starting to go a bit batty. You'll be fine, Ness.
    As for me, I'm sick. I know the marathon does a number on the old immune system so I'm not surprised, but I've a scratchy throat and feel a bit crap. Tired too. Sleep's been poor, though I've had a couple of afternoon naps to try and make up for it.
  • You will be fine Nessie.  I would be careful with the body balance classes if you are not used to doing them - you don't want any niggles, DOMs from that now. 

    Sorry to hear you are not so well now Cal.  No rush for you to get back into it. 

    I did my last bit of pre-mara speedwork yesterday.  I was initially surpised to see this still in the plan for the taper but actually it has blown away a few cobwebs and freshened up the legs again.   3 x 1600m (couldn't be arsed to switch the watch to miles so missing a few metres for a true mile rep).  I haven't done reps of that length before I think and was a bit sceptical.  Went very well though with 7:01, 7:01, 7:01.  From now on just a mix of slower pace runs with a few strides here and there and the dress rehearsal with 2 miles at mara pace.  Currently feeling quite enthusiastic about getting to the start line next week.    
  • Cal JonesCal Jones ✭✭✭
    Wow, those are some consistent reps, Hazelnut! I'm looking forward to seeing how you do (especially since P&D is something I'm considering as and when I try for a sub-4. Which won't be quite yet...but seems more attainable now after Manchester than it did before).

    Still not feeling awesome - throat still scratchy, still feel tired - but I felt like I was solidifying in my desk chair so I went out at 11 (since I had to get my washing from the launderette) and knocked out two very slow and ploddy miles. I don't know how much good it did me but I needed it mentally.
  • I tried to reply on here and it went wrong!

    Blooming brilliant pb Cal! 

    So many of you running marathons, so impressive!

    Sorry I haven't posted much, it's half term so monsters are keeping me busy.

    I did parkrun on Saturday and stick to 8:05 average as I had a half the next day.

    Sunday was Warwick Half- the one that had been cancelled in March. I'd ran it before in 2016 and despite it being hilly (615 elevation), I had managed a pb. I have to say that it was the most comfortable I've ever felt in a half! I was constantly holding back my pace as I was scared of burning out. 

    I finished in 1:56:06 which is nice new pb. My last mile was 8:04 pace and the .12 on the end was 7:50 pace. I had so much left in the tank! 

  • Cal JonesCal Jones ✭✭✭
    That's wonderful, Andrea, well done! So are you tempted by the prospect of a marathon? :lol:
  • I don't know Cal. I love the 5k distance. although as you know I can't get near my form of last year at the moment. It was around the this time last year I got my pb and I'd hoped at the time that I might be near sub 22 by now! I seem to have improved my speed over long distance and lost speed over the shorter distance.

    Any training tips for a faster 5k would be greatly appreciated ?
  • HazelNut. Have you ever tried running diagonals?
    Look them up. I have found them a great way to keep the legs sharp. So much in running is getting them legs to turn over smoothly. You can do them barefoot if your stable enough and you can find some dry grass or sand....
    Today I ran 7.4 miles in just over under an hour. Mostly at endurance pace with 16 minutes at tempo. Tomorrow I will do less, slower.
    My hamstring needs to be iced and I have to hit the books to work out a strategy for doing some proper stamina work without irritating it. Its been a time and I think my last 5k made me over confident. My VO2 is still there but my legs are not quiet keeping up yet.
    Oh the eternal problem...

  • JT141JT141 ✭✭✭
    edited April 2018
    Hello. Belated congratulations Cal on Manchester marathon pb - a result borne of tenacity and endurance. Incidentally the pet names for my testicles...
    18.5 road miles over two runs and a treadmill 5k (20:40 upping speed as we go along - I can't start fast so have to make time at the end). The weather keeps defaulting back to cold wet and miserable.
    I'm teaching myself to jump because apparently I can't. Was in Durham the other day and saw a cormorant. Well, saw a big bird by the river and plucked the word cormorant out of the air which somehow managed to be right.
    Keep it together for London Ness and snewma. Expected to be significantly warmer which might be a shock to the system. What is your planned marathon pace snewma?
     I feel vaguely unwell and think the alien film is Mars Attacks!
  • Nessie73Nessie73 ✭✭✭
    I could have lived without that image of your plums JT ?
    Andrea- good to see you! And brilliant PB
    Cal, get better soon
    Stephen, nice running and it was Gloria Gaynor
    Hazel, you seem to be managing the taper better than me ?
    Today’s run was a good one though- 5 ish miles with the middle 5k at tempo and no niggles- the speed work seemed to help in fact
  • Had to get out early before hubby went to work. 1 mile slow 3x 1km repeats. Aim is to get them all below 7:30 pace. Ended up with 7:32, 7:35, 7:37. I then jogged home. I don't usually do speed work before parkrun, but as it's rained solidly for two weeks, my local parkrun is starting to resemble a swimming pool!
  • swittleswittle ✭✭✭
    I prefer my Marathons chocolate enrobed with nuts in caramel.   ;)

    When those final miles go slipping by, you taper types will forget those aches & niggles ever existed.  Nessie, your symptoms seem quite normal at this stage but you've trained tough and should reap the rewards.

    Good sub-2, Andrea.  Steady as you go, Stephen.  Same prescription for Cal.

    MLR: 4 miles at 0645 round the coastal park and lakes.  Steady rain and some waterlogging in places.
  • Nice running all - taperers, streakers and testicle namers.

    Still on hols and seems I am having one of those rest weeks mid-training plan.

    Yesterday morning was beautiful early doors by the estuary. 3.5 miles steady/sleepy accompanied with ace birdsong. Seen + heard were Cetti's Warbler, Willow Warbler,  Chiffchaff,  Curlew, Redshank and a lush pair of Bullfinch. 

    Not hitting London now so find myself in a Premier Inn in Mrs Will's home town of Merthyr Tydfil. Parkrun here tomorrow should be interesting :)
    I run, therefore I am.
  • Stephen E FordeStephen E Forde ✭✭✭
    edited April 2018

    Today ran 4.5 miles averaging 7.03 min/mi. Half done at tempo pace with the rest pushing the threshold.

    Back now icing the grumbling hamstring. Emmylou Harris is playing in the back ground and the fluffy white dog across the way has been at the yellow window all day.
    Not a cloud in the sky and I think Johnny Marr may have heard this some how some where....

    Have fun peeps


  • JT141JT141 ✭✭✭
    Nessie73 said:
    I could have lived without that image of your plums JT
    Just to clarify I didn't send Ness a picture of endurance and tenacity. Have since spent far too much time thinking up junk names. Corbiere and Dame Barbara Hepworth are my favourites. I am a child.

    Anyway, 19.86miles today in 2hrs31. Felt rough at the start and tired at the end but glad I persevered. Went into the country roads west of the city and turns out there's the Vale of York 10 tomorrow morning. More or less ran a reverse of the course. Signs are up closing the roads so fairly big event. Nice day. There was even a slight heat haze on an open bit of road.
  • JT thats rather impressive if you were feeling as rough as you said. What time are you looking for in Sunday next? I sniff a sub 3 over the horizon?
  • JT141JT141 ✭✭✭
    I don't race Stephen or do events. This isn't training, I just run about a lot.
  • Cal JonesCal Jones ✭✭✭
    JT, you've reminded me of that scene in Anchorman. :lol:
    A crappy 4 miles for me today (well, not literally...just metaphorically). My calves felt dreadful and I dragged through the entire thing. I can't be hard on myself as I'm getting over both a marathon and a minor cold - I just could have done without the sore calves. I'm off for a relaxing Yin yoga session later, which I think is much needed.
  • Hope the yoga is a invigorating,  Cal.

    More Parkrun Tourism for me yesterday, this time at Merthyr Tydfil. Some decent hills, more friendly Welshies and free water at the end on a glorious sunny morning, with fumes and the valleys all around. I set off a bit quick but managed to get round in 24:46, 17th out of 41 runners. An 80+ year old was very impressive and not too far behind me!

    Back in Norwich now and need to do 3 weeks of high mileage and drop a few pounds before my next event.

    Happy running all!
    I run, therefore I am.
  • Nessie73Nessie73 ✭✭✭
    **MENTAL IMAGE!!**
    JT, very impressive mileage
    Cal, take it easy
    Swittle, streaking as every
    pacey, Stephen
    Andrea, good early miles
    Will, nice parkrunning

    Wednesday saw 6 miles easy, then Thursday 4 miles MP, yesterday another 4 easy, and my final long-ish run this morning - 10 miles.
    A week to go!
  • swittleswittle ✭✭✭
    Shaping up a treat, Nessie.   :)
  • 10.6 miles at 7:58 min/mi, up and down the old rail track. Started slow moved up to endurance pace for 48 minutes with the last 27 minutes tempo.
    Watching the closing of the Commonwealth Games. Its going to Birmingham next.
    Lots of dancing and fireworks. Im a sucker for that kind of thing:)

  • I ran 3.7km in 30 minutes. I didn't think I would do much on the treadmill today so was pleased I stuck with this. (I am new to running so no negatives please)
  • 6 easy miles this morning 
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