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Looks like I have no option but to take a couple of easy weeks. I went out for a mini session last night, intending to do 2.5 miles at tempo and had to quit the session after just a mile. Felt weak, light headed and like my legs were full of lead. Possibly still being affected by the virus that has been giving me the cough/cold for the last 2 weeks. Not good.
That sounds promising, Andrew. It is definitely worth you racing.
22 on Saturday went well, though the sunny weather caught me out as I went out at 10am empty handed. By midday it was pretty warm in the sun and I was quite thirsty.
Rest day yesterday for first time since 10th March. 2 big weeks then taper. Managed to get a place in the club team for the National rd relays on Saturday, which I wasn't expecting as I missed the Midlands. Will be great to watch and compete with some of the countries best runners.
Easy 6 tonight.
22 - great stuff DT. You sound bang on track for where you would want to be this close to the marathon. Good luck at the nationals too!
Forecast looks perfect for this Sunday - 11c, cloudy and a light breeze. I just want to get to the start line now and hope that, notwithstanding a pretty disrupted March, I can do myself justice.
There is a possible 10k on 28th April, but nothing else locally in April and then from May I have cricket on Saturday's which leaves me knackered on a Sunday so it would be pointless racing.
I am planning parkruns on 20 April and possibly also at the end of May too. My long-standing pb of 20.42 (which I equalled to the second last November) is next in the firing line!
Easy recovery runs planned in the early part of the week, then I might do a bit of a session on Friday to keep the legs used to running at pace.
Yep, I'd be in that 10k also!
Do you do much glute work, JGav? I have issues with mine and then spend a week or two smashing basic glute and core exercises and it works a treat for me.
Only doing a 2 week taper, there isn't quite so much issue with taper madness. However everytime I sneeze I persuade myself that I am feeling tired and unwell etc, particularly in the last week when there isn't much recovery time left.
Jgav, yes, life as it is, I only tend to find time for all this stuff when I see a problem forming!
However, the one thing I will say is the basic glute work I do isn't so much to strengthen them it is simply to activate. Physios always tell me that runners have inactive glutes and that we are losing a really big muscle. Now I have been working on mine on and off for 6 months I can feel the difference. On long runs or races my hamstrings and lower back would fatigue reasonably early and when you have been running 2.5 hours it can really slow you down or make it uncomfortable. Then my thighs will seize up as they become dominant as the back of me is at capacity. I've not cruised through 20 milers before like I have now and when I get a sports massage, he won't do my hamstrings as they are supposed to have a degree of tension in them anyway and he says they are undamaged by the training.
My glute routine takes about 3-4 minutes each day.
I should really do more strengthening exercises too.
I'm going to investigate the 10k further - I don't fancy slogging round it unless it has pb potential, so if it's hilly or too off road then I'll give it a miss. There is another local road 10k which will be fairly flat at the end of May (bank holiday Monday) but it doesn't start until 11am so it could be roasting at that time of year!
I've had two rest days since the race, but looking to get back out there this evening, probably for 4 or 5 miles at an easy pace, just to ease back into it as my legs are still a little heavy after Sunday.
it could also be cloudy and 13c, Andrew. Anyway, if it is hot, 10k is just about short enough that you can still have a good stab at it.
I smashed a decent session yesterday of 6,5,4,3,2,2,3,4,5,6 mins at hmp of 90s at mp. Average pace for run was 6.26 for 8.3m and hr was pretty low at 162. Easy 5 this evening. No more sessions this week but a high mileage week planned.
sounds positive, jgav.
Easy 12 last night in the sunshine. 5 today then a 22 tomorrow for my final long run.
Yep, well done JGav!
Results from Sunday's race have my chip time at 43.00 exactly! Oh for 1 second!
3.5 last night, felt even worse than the night before. Surely the race will be out of my legs soon?!