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Lucozade Sport Super Six: BellyBoyBarnes (sub-3:00)
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Excellent, controlled run on Sunday BBB. Think a few of us might benefit from running that consistently. Definitely the way to go, passing people towards the end. Hope the back problem clears up quickly.
Some more excellent runs over the weekend. Some of you folks look like you're peaking at the right time.
SJ-noticed you're doing Wilmslow. Have you run there before? (First time @ Wilmslow for me and just wondering what you think of the course. Heard it's quite quite flat and capable of producing fast times but alot of people say that if they're a fan of the event whether its quick or not)
BBB, hope the back is not giving you too much grief. Joined the club session tonight to see if myknee would hold up to a short jog. I managed 4 slow miles without any reaction so quite pleased. Hope to keep the runs at a slow pace but build up the distance a little this week. We'll see how it feels at the weekend.
Steve, as someone who has had at least one worrying injury before each of my 4 FLMs I'd like to pick your brains on the subject. We all talk about taking time out to rest injuries but what is your view on the impact of taking, for example, a week away from training this late in the marathon schedule? Is there a recognised percentage drop in performance/fitness for each week lost? I appreciate if you are injured you can sometimes have no choice but to rest, but we all worry about the consequences.
BBB
Good luck with the back - sometimes though it can be awful generally but still able to do runs without too much problem.
RB
In an ideal world you wouldn't take too much time off at this stage but best to have some time off and be able to do the marathon than carry on and make injury worse and miss it!
No way of quantifying - varies by individual and what speed you are intending to run, but safe to say longer you miss, the slower you'll be.
However, it might be best to miss 4-5 days now and then get some good training in at the end of March
timing is important too eg you could do a good long run Sunday, some solid speedwork on the Tuesday and then have 4 days off and then do a long run on the Sunday and the training wouldn't have been compromised too much.
EoL - Wilmslow is fast - have done it a few times myself - no hills of note and course is fairly interesting.
My legs still awful from Hastings - track session badly affected - couldn't even manage marathon pace at first.
Steve - my calfs are still wrecked from Sunday as well. 7 pretty slow miles yesterday when they didn't feel much better and 3k intervals tonight should be interesting!
EoL - first time for me too at Wilmslow. As Steve has already said I think it's pretty fast and capable of fast times should you get away from the congested start okay. They have chip timing this year which will hopefully deter some runners from lining up inappropriately.
BBB - any updates on the back mate? Hope its easing now.
RB - Like most runners I view missed sessions as a negative thing. However, this campaign I've been a lot more positive about missed days. In a way it is natures way of saying have a rest. Since I like many others won't do this voluntarily - my body sometimes insists on it. Coincidentally it usually occurs at just the right time and I come back re-energized
BB, Osteopath on holidays from today seeing his butty tomorrow.
Eggonlegs Hi mate yes you are right it is definitely the way to go,i have learned a lot fro sundays run alone.
RB.Nice to see you are on your way back, listen to your body and you won't go far wrong
Hi all,One hour on the exercise bike and one hour of stretching this morning,things are looking up i can know walk, docter seems to think if it does not go within a week it could be a trapped nerve.Im still working hard on my strectching and hope to start back running asap.I am still keeping mobile and things are starting to improve.Hopefully i can have some good news soon!
Thanks boys
Hi Matt,it was the the flip tops which they had taken off.
Iv'e lost your card and can not get your e-mail from your profile so this is my e-mail
barnes-12@supa.com
cheers
BBB
hope you make a quick recovery. keep the work up on the bike for now.
My legs still awful and decided not to run today.
Steve, BBB & SJ - thanks for comments. Managed an easy 8 miler tonight with a few hills ..... still no reaction! May give it a little more tomorrow night and if all is well attempt a long run on Sunday.
BBB, Fingers crossed for your back - perhaps a few more days will see it return to normal.You've got lots of miles in the bank so, as Steve says, a short break won't make too much difference.
By the way, I'm listening to my body and at the moment it ain't talking .... so I'm happy!
Cheers BBB i will pass that on. I have managed to get you a 1l bottle. Have you got any races coming up as i may be able to give it to you then, if not i will send it to you.
Change of plan, that is if you do not mind, as it will be quite interesting to see on you blog. Would you mind if you blog to information instead?
I am in the process of compiling an individualised nutritional plan for you that will be posted on the RW website. I will look at varisous aspects of your diet including what to do for your race day breakfast, during the marathon itself, immediate recovery and the week leading up to the London Marathon during your tapering / loading phase.
First thing first i need a few details, the more details i can get the better i can adapt current recommended guidelines to suit you personally...here goes!
First question…height, weight and age? When you had your dietary assessment you were 177cm, 73kgs and 43yrs. Can you let me know if these have changed?
However if you would rather email me directly my address is matt.furber@lucozadesport.com.
What i will also need form you is a 3 day food dairy. Once again, if you do not mind for us all to see it would be good if you could post your details on you blog! What i need each day is:
1) A Food diary. Can you post what you ate/drank, how much you ate and when you ate. The more accurate you can be with portion sizes/quantities the easier it will be to analyze!
2) fluid consumption pre run, during run and 90minutes post run. (type of fluid e.g lucozade/water?) Can you alsp post timings that you took fluid on board during you run.
3) Nutrition throughout your run. What you counsume before during and after (gels/bananas...etc), once again, the timings that you consumed carbohydrate during your run.
4) One last thing, can you put how you fell 30 minutes after each meal on a scale 1-10 (1 being very bloated/uncomfortable, 10 being on top of the world!! )
......one last thing. So i can get you race day nutrition strategy accurate as possible with you training going how it is, what do you feel you predicted time is now.....Maybe Steve can help out with this as well!?
Hi All, still not good this morning - lots of pain and struggling to walk. Have been to the osteopath and have had acupuncture this morning but still little improvement at the moment and to top it off seem to be coming down with a cold or something - headache and earache
. Although I'm sharing - the wifes got headache and sore throat as well - just waiting for the kids to complain too 
.
Steve sorry to hear your legs are not good - nothing too serious I hope.
RB glad your knees improving, hope to be back with you asap.
I did an hour on the bike last night - not too painful and have done an hour's stretching this morning, not been on bike as feeling too bleurghh.
Matt I made a mistake on the e-mail and it is on my RW profile, if you can't contact me through that Fast track and Steve have it.
Hi all
Just a quick reminder that Steve Smythe will be online between 1 and 2pm today to answer any questions you might have about your marathon training.
We've opened the debate a little early so do post your questions now so Steve can get stuck in straight away at 1pm!
Thanks
Catherine
Matt
I've just seen your post but am about to leave for work, I'll try to get it all answered for you in the next day or so.
BBB
Good luck
Matt, the aim is still 2:59:59 for Nigel to be fueled up for though it might have to be adjusted if his back doesn't make a full recovery soon.
BBB hang in there mate you were on track so when back clears up you will be rested & ready to go again
20 mile race tomorrow for me help !
BBB, how is it today? Managed a 10 miles this evening averaging 7:45. Started easy and included 4 miles at my marathon pace ..... still no reaction to the knee. Hoping to do a long run with MF early on Sunday morning. He's not 100% at the moment so we are planning to park opposite Singleton Park and do a session around the bay and see how far we get. As we'll be a pair of crocks it will be good to never be too far from the car!! If you feel like making it 3 crocks you're welcome to join us!
FL, I was doubtful for a weekend race because of family committments - I need the brownie points! However, I'd not want to risk racing at the moment because I know what I'm like - once the gun goes I'd struggle to run cautiously and it is too close to London to be doinjg silly things. If I can manage to do a longish one on Sunday I'll feel I'm back in the swing of things and try some speed work next Tuesday.
Just trying to be sensible after all these years!
Hi Matt, some answers to your questions - height measured tonight is 172 cms (all the running must have worn the legs down
), age still 43, weight 70kg, but usually less (plan to be around 65-66 by marathon) haven't been able to train this week so have put some weight back on.
As I haven't trained this week not able to give you a picture of fluids, although my diet has been pretty much the same as normal. Do you have a copy of the typical weeks diet that I originally gave Wendy the dietician, as this is around 90% accurate of my weekly diet, when in work? I'll try to e-mail you a copy.
I'm hoping to resume training very soon so can give you a more accurate account on the fluids and running nutrition next week.
Typical fluid intake before running for 1 hour plus is around 3 coffees (skimmed milk and sweetner), during gels every 45-60 mins and 500mls Lucozade sport, afterwards 250ml Lucozade recovery.
30 mins after eating on a scale of 1-10 I normally feel around 8.
Matt I don't think I'll be in any of the same races your attending pre FLM, so could you send me the bottle thanks.
Hi All, Good luck to you all with tomorrow's race hope it goes well for you all.
I'm still not 100% but have seen some improvement in the back today, although haven't done any running or cycling - all family have picked up some kind of virus (headaches, earache, sore throat etc) but apart from that the stretching's going ok
.
RB, MF - DON'T RULE ME OUT FOR SUNDAY YET - ESPECIALLY IF NOT TOO FAR AWAY FROM A LIFT HOME!!
. I'll let you know how I'm feeling tomorrow night.
I had some accupuncture and a session with the osteopath yesterday and didn't feel much better initially but later in day started to feel some ease and it's improved a bit more today, so fingers crossed. I'm back for more treatment on Tuesday and had a letter today for an MRI scan on 9th April which may show what's wrong - but definately hoping to have improved and be running well before then - or I'll be gutted.
Hi BBB, i've been following your thread with interest recently, im aiming for sub 3 myself in rotterdam in 2 weeks. i can feel your pain i was laid up a few weeks ago and missed a couple of long runs and my half marathon with itb problems. it was really frustrating but with some good rest, physio treatment and stretching i seem to be getting on top of it. managed my last 20 miler last weekend and hoping for 18 this weekend. anyway you seem to be getting good treatment and great stretching just be patient and hopeully it'll come good for you
Steve i had a question about the week 15 long run, it seems to be 12m at marathon pace, i was thinking of doing a 5 mile race as a sharpener on the saturday but probably not advisable to do these on consecutive days. how would you recommend i approach this? could i do the 12m on the monday or drop one of them altogether
Just catching up on the posts from the last few days. There's a fair few crocks about!
I'll have to add myself to that list. Knee not getting any better so off I popped to a sports injury specialist physio I have a popliteus strain (tendon at the back of the knee). He advised that with treatment and being sensible, I should have no problem running the marathon although I won't be able to run as fast as I'd hope or expect.
I need to take the next week off and limit the longest run I do over the next few weeks to 15 miles (A 6 week taper isn't what I anticipated).
Just curious as to what most of you would do knowing you can do the marathon but as you'll miss the last couple of longest runs, you won't get near your desired/expected time. Do you run anyway at a nice easy pace, enjoy the atmosphere and the day with no pressure on yourself but still be a little disappointed afterwards, or do you defer on the basis if you can't do what you set out to do, don't bother.
Already made my mind up what I'm doing but thought I'd put that little dilemna I've faced out to the thread as I'm curious to see how other people would react.
To all those who are struggling with niggles or worse, I hope you have a rapid recovery
Greetings All
Been off the thread for a couple of weeks with work and injury. Congratulations on the fine achievements of BBB (Bath, good splits fella), SJ (cracking 20 miler) TS (Great Fleet time), Steve (Age group champ as usual) to name but a few!
Have struggled witha lower leg pain (possibly shin splints), which seems to be slowly responding to a few exercises and reduced running. All was looking a little bleak and then I caught man flu... so feeling very sorry for myself now.
However, after catching up on the thread, it seems I'm not the only one having a shocker. Good luck to all those trying to get fit.
EOL Good question. Afraid I'm an eternal optomist, coupled with the fact that I can't do a 'nice and easy run' wearing a running number. So despite a shocking build up, I'll be racing regardless. What's your decision?
BBB Any update on the back mate....you must be so frustrated....
PH Thanks for the encouragement and I hope your leg pains get better soon. I had quite bad shin splints last year and it turned out to be my trainers causing it. I over pronate a lot and though I would try some Brooks stability trainers, big mistake. Now only wear Muzuno's, the problem disappeared in days...
EOL I can empithise with you on the injury front, have missed a few weeks, but fingers crossed it hasnt been to damaging. I have to agree with PH with your dilemour, I couldnt just jog round...Race number on ....... must race
I done a 22 miler LSR this morning, went out to avg 7:15 min mile.
Split times:
Time Distance Split time
0:07:11 1.00 7:11
0:14:07 2.00 6:54
0:21:10 3.00 7:03
0:28:12 4.00 7:01
0:35:23 5.00 7:10
0:42:32 6.00 7:09
0:49:28 7.00 6:56
0:56:32 8.00 7:04
1:03:46 9.00 7:13
1:11:00 10.00 7:13
1:18:09 11.00 7:09
1:25:11 12.00 7:01
1:32:13 13.00 7:01
1:39:20 14.00 7:06
1:46:32 15.00 7:11
1:53:37 16.00 7:04
2:00:42 17.00 7:05
2:07:56 18.00 7:13
2:15:07 19.00 7:10
2:22:22 20.00 7:15
2:29:58 21.00 7:35
2:37:26 22.00 7:28
Problem I had was I hit the wall at 20 miles and just couldn't run any quicker. Anyone have any advice on how I can overcome this? With only 5 weeks to the race. I was thinking it might be because I have missed a few of my LSR's.
Cheers in advance