My Last Run

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  • Wow long time no see

    Well this year has been eventual for me so far! In mid December last year I developed a rotator cuff tear in my right shoulder. Let me tell you... I have given birth to two children naturally (gas &air) and this was 10 x as painful!

    Anyway, with physio, a chiropractor, yoga and a LOT of ibuprofen I am slowly getting there. This was supposed to my year of 1000 miles and lots of pb’s, that isn’t going to happen, but i’m just thankful to be running again. I’m 40 next July so all that can wait until then.

    Today I did parkrun in my fastest time since November, 24:15.

    Look forward to catching up with familiar & new faces 😀
  • Cal JonesCal Jones ✭✭✭
    Welcome back, Andrea! I've messed my shoulders up enough to appreciate what a miserable experience that is. I used to do a lot of heavy benching and then go and sit at a desk, which was not a good combo. Never full torn my RC but I've damaged both (left one is still gnarly) and it makes sleeping very difficult.
    Good parkrunning!

    Hazelnut - seems like a "let them eat cake" moment, eh?

    Will - I've never had post-mara blues, but that's because I always have a nother race (or several) in the pipeline! I don't like recovery weeks though, I'll admit that.

    alipat - may as well aim high! The Autumn after my first marathon I ran my first sub-2, then beat it a week later. The mara training does seem to help.

    Didn't run yesterday although I did do hot inferno pilates. Got through it OK except I couldn't lunge because my toes objected to being bent back like that. I'm now wondering if I should be wearing the Zoom Flys for Liverpool or if I should go for the slower but comfier Epic Reacts. Hmm. Problem is that even the "new" Epics have 350 miles on them and will be at least 500 by Liverpool. They're good for 700+ miles but I'd rather have a fresher shoe for a marathon.

    Anyway, 6 miles done this morning. Chilly but pleasant out. Lots of woodpeckers hammering away. There's one that lives in the gardens behind my flat and he's a busy little guy.
    Legs not bad. Achilles had a grumble during the first and last miles and left hammy is a bit grouchy but otherwise I'm pretty much OK.

  • JD1JD1 ✭✭✭
    Cake and running go hand in hand Hazelnut.

    You would have to do countless hill reps to replicate the Beacons Will !!

    alipat,that's very sensible waiting until June for a HM,also gives you plenty of time to prepare for a crack at your PB.

    A torn RC ten times more painful than childbirth is bringing tears to my eyes,Andrea.Great parkrun as well.

    You get good mileage out of your Epics,Cal.Anything more than 400 in my Sauconys and I can feel the difference.

    Bit of a mixed bag today in the 10k.Great weather apart from the damned wind.
    Hoped to go sub 41 today but I'll have to wait another day to go under.
    First 4 - 5k I was on target but as we reached the lake we got blasted by the wind and my pace slowed considerably. The final 2k I managed to get back on target pace which pleased me.
    My finish time was 41:56,I finished 23 and 5 in the V45,so I'm happy with my position but not my time.






  • HazelnutCHHazelnutCH ✭✭✭
    Good plan Ali.  Friday's cake was transported home in one of my running backpacks.  I sometimes do longer training runs wearing one and hardly notice it. 

    Welcome back Andrea! Sorry to hear about the shoulder issues.  Well done on your parkrun.

    Cal - 500 miles seems quite a bit for a marathon shoe - I would tend to go for the fresher one.  

    Bad luck on the conditions JD - wind is so energy sapping.  A tasty time and a great position nonetheless.  Well done.

    15 and a bit miles for me this afternoon - another tough progressive run which I was supposed to be finishing at LT pace.  I ran out of steam at 20k unfortunately  despite more or less sensible pacing and following a decent few miles at around MP.  I think that LT run on Thursday took a lot out of me and yet again I hadn't had enough to eat for such a run.  Not a disaster though.  
  • alipat1990alipat1990 ✭✭✭
    Welcome back Andrea. That does not sound like a fun injury to say the least! 

    Great effort JD. Must be frustrating being so close to 41 but that is a fantastic time nonetheless.

    Hazel do you have a particular backpack that you would recommend? I considered trying one in my marathon training but I never did bite the bullet. If I do end up doing an Autumn marathon I may look into getting one again.

    No run for me today. I was planning on going out this morning but my right hamstring was feeling a little tight so didn't want to risk it. 
  • enrvukenrvuk ✭✭✭
    Hi all. Very impressive 10k and finish JD, especially with a head wind at that stage.

    Welcome back Andrea, although I've joined since you were last on. I've also had much milder RC injuries, but I can imagine just how bad they can get. I hope you get to hit some new goals. I just turned 50 and still have a few left.

    Will, you definitely have the bug, Derby sounds quite reasonable compared to the Brecon Beacons. I think that allotment is going to need your Dad's support for some time!

    Ali, hope your hamstring eases off soon. Running definitely makes injuries hard to stomach.

    Three weeks from my half and finally managed more than a 5k, 9k today at a sensible pace and a decent finish up from Regents Park to home, without slowing down. No wildlife reports, just random weaving sapiens. Knee and achilles seem reasonably good, but I intend to run more next week, so that will be the real test. I'm planning to beat my parkrun time and then do a few 10ks as part of prep for my next half in Bournemouth in October.
  • enrvukenrvuk ✭✭✭
    And Hazel, some very impressive running, hardly surprising there was a little bit of a struggle in the last one. Must have been the cake ;-)
  • JD1JD1 ✭✭✭

    Morning all

    Another good run Hazelnut,you're putting in some miles lately.

    enrvuk,weaving sapiens must be a big problem living in London,especially when eyes are glued to their phones.

    I've been looking at my times over the past two years and they seemed to have plateaued and I'm thinking does my training need tweaking or do I go back to how used to train.

    Prior to 2007 I'd run no more 24 - 36 miles per week,usually about 6 miles per run,but my runs were always fast,never did slow.Thinking back I had more rest days,sometimes I would go 3 days without a run.My race times were much faster than now.

    In 2007 I stopped running completely,started back in 2014,so that might be one of the reasons why my times have stalled and I know I'm slightly older but that shouldn't be a major factor yet.

    I have the Chester HM next month,aiming for about 1:30 - 1:31,so I'm not changing training plans until after the race.

    Any thoughts would be great!

    5.2 miles yesterday afternoon and then circuits in the evening,so going to rest today.


  • HazelnutCHHazelnutCH ✭✭✭
    alipat, regarding rucksacks - you really need to try some out to see what might fit you and it depends on what you need one for (unsupported long runs, commuting, racing with mandatory kit etc etc.)  I have collected 3 over time - one a finisher goody from a race from Mizuno (model: K3EY7A0295), a Hoka One One F-Light  and a camelbak I picked up in a sale.  All take a water bladder and have a certain amount of space for clothing, food, keys and wallet etc. but not much more.  All have their advantages and disadvantages for example regarding weight, adjustability, fit, materials (waterproof or not), pockets etc.

    Good you are beginning to get back into it enrvuk.

    Difficult to say on how to change the training JD, but I would wait until after the race before doing any major changes.  If you are stuck on a level then you probably should make changes.  If you have a goal race in the autumn then maybe have a look around for a number of plans that would fit to that race and to your usual training volume (or less or slightly higher) but with a different structure to what you are doing now. 

    Yesterday's run: recovery 5 miles.  Heard some larks over the fields.
  • Alipat, I rate my camelbak highly. It's an octane dart and I use it for Halfs and Mara(s). I also use it for runs over about 7 miles. I like drinking little and often and not out of a bottle. It's very comfy.

    JD1 -  I've no idea about speed training. I really don't concentrate on times much; it's more about each challenge for me. That probably sounds strange to lots of runners.

    Good arrows, Hazelnut and nice Larks. Great songbirds.

    I've managed to break two cars this week - mine and my mum's - so had to run to the allotment for watering duties. A couple of miles each way felt pretty good. The return leg involved a decent bit of pace. A Sparrowhawk perched in a lookout post at the allotment looked splendid in the sun.
    I run, therefore I am.
  • Cal JonesCal Jones ✭✭✭
    JD - agree with Hazelnut. Tinker after the race, not before.

    Had a rest yesterday. I'd wanted to run (although I normally don't on Monday as Sunday is usually a long run) but I felt rubbish again. Marathon really battered my immune system. But I did go for a walk. I came across an older chap with binoculars so asked if he was bird watching and he told me he was the official bird recorder for the common! He was up there because he'd got a report about a wood warbler, which is apparently rare (I'm not that knowledgable when it comes to the birds normally seen outside London). I mentioned the nuthatches and he said there were nesting pairs around. I heard one again this morning.
    Also heard a green woodpecker yaffle as I was walking up a side street and stopped to look for it and saw the little chap preening himself on a branch. Pretty cool.

    This morning I felt a bit better so I did an easy 4 miler and enjoyed it. Moving too quickly to spot any interesting birds, but I did see a lovely goldfinch when I was walking to the tube station a bit later.
  • alipat1990alipat1990 ✭✭✭
    Thanks for the input on the backpacks. I will try a few out. I mainly want it for carrying water and then just the essentials like phone, keys and a couple of gels. 

    That's good going with the cars Will. Nothing serious I hope?!

    No running for me again today. I have been struggling in recent days with feeling extremely faint and a bit spaced out as well as suffering from some extreme tremors in my left arm. It has been something that I have suffered with for a few years, but only to a very minor level. Things have been a lot worse in recent days though so I decided to get myself booked into the doctors today. Blood pressure and heart rate were both fine but the doctor was a little concerned after listening to my heart. I've now been booked in for an ECG and some blood tests.

    The doctor said to continue with my exercise routine as normal for now, but that of course relies on me actually feeling well enough to go out in the first place. Here's hoping tomorrow is a better day.
  • JD1JD1 ✭✭✭

    Sorry hear you've been feeling unwell alipat,hope you feeling better today and can get out for a gentle run.

    I've just bought myself a bum bag to carry gels and salt tablets and will hold my water bottle for when I step up my mara training.Just need to see if that works for me.

    Out with my dogs last night I came across a Wren which was struggling to fly.Managed to get to it before Polly my puppy Lab got to it.I put it back in the hedgerow,hope the little fella is ok.

  • Cal JonesCal Jones ✭✭✭
    That sounds a bit scary, alipat - I hope it's nothing bad!
    Wow, JD - maybe it was a young one, or very tired.
    Had a lovely 8 mile run this morning. Goregous out - the common was slightly misty at first and the light was wonderful. Heard lots of birds, saw another goldfinch and heard another green woodpecker. Also saw a black and white tomcat on one of the side streets who had a very large set of black furry testicles.
  • enrvukenrvuk ✭✭✭
    That's a concern Alipat, I really hope the doctor gets to the bottom of it quickly and that it's easily fixed. Best of luck.

    Good that you're enjoying your runs Cal, I know for me it's not always the case, but your runs do sometimes sound idyllic.
    JD1, top nature conservancy.
    Will, definitely award of the week for breaking two cars. You must be popular.

    Nothing to comment on the nature front, just the usual squirrel v pigeon fight on the garage tops when I WFH. Oh and a very dirty looking mouse at the tube station.

    I had an easy 30 mins run on Monday and last night my first interval effort in an attempt to run a better 5k in around 4 weeks. Target was [email protected]:50 with 90 seconds jogging in between. It went more like 4:51,4:49,4:55 with some walking rather than jogging. Still quite pleased with it.
  • Cal JonesCal Jones ✭✭✭
    One of the joys of being in SW London, enrvuk - lots of commons to run around. There are a lot of streets in between, but most look rather nice with the blossom out.
  • Good Wren rescuing, JD1 and hope the fanny pack is to your liking :)

    Really hope you're feeling better soon, Alipat. Hope it sorts itself out asap.

    Cal, you're fast becoming a bird expert! I've seen a Wood Warbler in Scotland but nowhere else. They are cracking birds. I think the bird recorders organise bird walks. My outlaws used to go on them on Tooting Common.

    A good session there, enrvuk - nice bit of pace hitting! I have been spectacularly disastrous with cars this week. To cut a long...my car started getting a flat battery constantly, so borrowed my Mum's car while I waited to put my one in the garage. I ended up blowing the head gasket on Mum's car while on the way back from work and wrote it off. Whoops! I was on the way to jump start my car, which I had left at Mum's, to take it into the garage when disaster struck. Result - 2 dead cars. Not brilliant.

    Anyway, I had to run 7 miles to my Mum's house this morning to call the AA to my car, which was stuck there. Fortunately,  they put a new battery in and all is well with it again. Hooray! Shame about mum's car. Thankfully, a)she's away dog-sitting for my sister, b)she's been super nice about it. Run-wise, it was my first decent one since Manchester, and was quite hard work after 3 miles. Legs heavy, knees creaky - to be expected I suppose. I was carrying a rucksack with emergency car recovery kit and clothes in though, so that may explain it!
    I run, therefore I am.
  • enrvukenrvuk ✭✭✭
    Not very sympathetic, but I almost spat my tea out reading that Will! Good run while laden though.

    When I read your posts Cal I always feel I should turn left from home and head up to Hampstead Heath. It's just so hilly to get there. I might use the catch a bus trick!
  • Cal JonesCal Jones ✭✭✭
    You totally should! I've done the parkrun there and yes, it is hilly, but it's a lovely place to run and the views are worth it. Plus, the hill training definitely comes in handy.

    Will - good job. My 8 miler today is the furthest I've run since Vienna. Aiming for 10 on Sunday...then it's back to training for Liverpool.
  • HazelnutCHHazelnutCH ✭✭✭
    Sorry to hear about the health issues alipat.  Take it easy.  Good thing it is post rather than pre mara!

    Well done on rescuing the wren JD.

    Some more nice bird and errr cat testicle spotting Cal.  I wish people would get them castrated though - there are so many unwanted cats around.  One of the first things we did as soon as our adopted stray tom was well enough was to get that dealt with.   Sounds like you are enjoying your running at the moment.

    Nice constant intervals enrvuk.  A bit of walking doesn't matter I would recommend keeping moving.  90 seconds recoveries do seem quite short.  You could try lengthening that and seeing if it helps you to jog the recoveries (v. slowly). 

    Ups to the cars Will.  Glad that at least one of them is fixed.

    Group trot yesterday evening with a couple of rare visitors.  One of whom had a boot full of booze so I am afraid I had to share a (small!) beer post run.  Even though it was actually quite cool and drizzly and therefore not so nice for standing around in sweaty running gear.

    Today in warm and sunny conditions a few warm up miles then some long strides (around 150m).   In between the two whilst having a quick drink (water this time!) I got chatting to a couple on bikes who looked vaguely lost but were in fact out looking for frogs in the various damp bits around.  Conversation went on for some time on diverse amphibians, beavers, bird spotting, running races and nice walks in the area.  By the time I got around to starting my strides I could have done with another warm up.  It was a nice chat though.
  • JD1JD1 ✭✭✭

    Nice consistent intervals envruk,they'll really help you with your 5k.

    Think you'll be ferrying your Mum around, Will,for your penance.Nice run as well.

    Great testicle spotting,Cal!My parents took in a feral tom,first thing they did was get him down the vets and sort him out.

     This weekend will be a good time to open the beers,weather wise,Hazelnut.

    5 miles along the canal yesterday evening.Spotted my first ducklings of the year,first brood was well into double figures.

  • Cal JonesCal Jones ✭✭✭
    Yeah, pretty sure that cat was feral. I made kissy sounds at him as I tend to at most cats and he ignored me completely.
    Haven't seen any ducklings on Tooting's pond/lake yet but the Egyptian goslings are well grown now - bigger than ducks and fully feathered.
    Nice 6 miles this morning, plus a few strides. T-shirt weather even at 7am.
  • enrvukenrvuk ✭✭✭
    Thanks for the tips Hazel and Cal good advice. You seem back in the swing of things Cal.
    JD1, what canal is it you run along? I'm thinking of making my longer run on Sunday down the Regents Canal.
    Hazel, beginning to think of you as a David Bellamy type character!
    Hoping Alipat is okay.

    Today I went out for a 4x800 in 3:50 for each 800m with 200m jogged recovery for each. I used the iSmoothrun app but mistakenly set it up for 3:50 per km pace and was wondering why I was so far behind schedule! It's a brilliant app if you have an Apple Watch. Intervals were 3:57, 3:56, 3:59, 3:56 with a little bit of walking on the third recovery.

    3c is running t-shirt weather for me, so I need to go early not to roast (classic ginger). For once I took in the view on my warm up. It's interesting how from Haverstock Hill everything looks on top of each other, but just round at Primrose Hill the view is so much more expansive. I must lift my head up more!! No real wildlife to speak of, a couple of car doors opened in front of me doesn't quiet count.
  • alipat1990alipat1990 ✭✭✭
    Thanks for all the warm wishes everyone. Despite feeling awful the past few days, I woke up this morning feeling ok so I jumped out of bed, put on my running kit and hit the roads to seize the opportunity.

    After a tough week I really needed this morning's run. Although it wasn't easy in the slightest! I went out with the intention to run around my desired half marathon pace. But as I'm currently waiting for new earphones to arrive (my old ones ended up in the washing machine after Manchester 🤦‍♂️) I struggled to pace myself without music and went out too fast. 3 miles in I had to take a quick breather and almost called it quits. The sun certainly didn't help either. But I soldiered on and got it done in the end. Lovely morning for 10km too! 
  • I did a 20 miler 3 weeks ago, since then I have a very sore achilles. No swelling or anything but very painful when walking around or coming down stairs. Have had a couple of runs and it feels fine while I'm running but seems worse after resting for a while, getting up in the morning is the worse. Any suggestions?
  • Cal JonesCal Jones ✭✭✭
    Speaking as an achilles sufferer, this sounds very familiar. Start by doing heel drops on the edge of a step (a negative only calf raise - go up on both feet and lower slowly on one)  and keep up with glute and core strength work.
    My physio says it's OK to run if the achilles eases during the run, but if it stays painful then stay off it for a bit.
    Well done, alipat. It was very warm out there today.

    Did my first parkrun post-Vienna, so wasn't expecting a great deal from myself in terms of speed. I chose Wanstead Flats (my other choices involved trains, and of course, with it being Easter weekend, they're digging up the railways - Wanstead is on the tube which is less hassle than a series of rail replacement buses). It's an off-road course in fields and along dirt paths - very nice, though apparently is all turns to mud in winter. No problem with that today as the ground was bone dry, but rather lumpy and covered in tree roots.
    I pushed as much as I felt able to for the first two miles but then started to tire (a bit of marathon fatigue, a bit of hot weather) so took the last mile slightly easier and came in at 26:08. This is similar to my Wormwood Scrubs run two weeks after Chester so I'm on track, although I felt very tired once I arrived home.
  • JD1JD1 ✭✭✭
    Well done,alipat,hope you're feeling better.

    James,YouTube eccentric heel drops and as Cal says strengthen your calfs and glutes.I always ice my Achilles after a run as well.

    envruk,I run along the Llangollen Canal,which incorporates the Pontcysllte Aqueduct.Good interval session as well.

    Nice parkrun Cal,you're in good shape for your forthcoming races.

    Disregard what I said about changing my training pattern,I smashed my Erddig park run by 23 seconds,came in at 20:47,very happy with that.Chatting to a club mate at the park run and he's representing the country at the Duathlon World Championships in Spain next Saturday,in the M65 - 70 catagory,very inspirational .


    Also spotted my first swallows on Friday evening,love watching them fly.


  • Cal JonesCal Jones ✭✭✭
    Nice one, JD! Apparently, Wanstead Flats has some skylarks but I was too busy puffing and panting to notice them.
  • HazelnutCHHazelnutCH ✭✭✭
    Hi James, good tips from Cal and JD, I also have an ongoing achilles niggle which goes away after a couple of miles warmup.  I find it gets aggrevated by running on roads with a bad camber, so try to stick to flat paths when particularly grumbly.  Switching through different shoes also helps me.

    Nice parkrunning Cal and JD, well done on the PB JD - tasty time. Swallows are impressive flyers I often wonder they don't fly into things or each other.

    Enrvuk, had to look up David Bellamy I'm afraid, though the name was familiar.  Hmm I have less beard I hope!

    10 mile race for me today.  Located on the way to the PIL, who we are visiting this weekend.

    Was hoping for a PB (1:15:11) but it was very warm and windy and not my day for PBing.  One of the published drinks stations had been dropped and the first half was in the sun, often against the wind and I overheated badly and had to put in a couple of short walk breaks. Setting off at 10k pace didn't exactly help (slap!!).  It was a small race and I was rather overexicted at being in the first 10 or so.  The ladies set off 10 mins before the men, and it was a bit demoralizing to be constantly overtaken by fast runners after a few miles however much I tried to ignore them.  Shouldn't complain too much though as I won my age category and was 9th lady (of 87) in 1:16:21. 
  • Cal JonesCal Jones ✭✭✭
    That's good going for a warm day, Hazelnut. I always struggle with heat (even when it gets into the mid-teens).
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