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The Middle Ground
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It depends what you are looking for in terms of a race. If you mean normal racing, mass starts etc, maybe September.
If you are happy with something like the MK half I did, then March. You just need to look for low key. Have a look at run-through events. They've done very well with putting on races throughout. They e mailed me today with their 2021 race list.
Giving myself a couple of months of base building, and a couple more of speedwork, that's taking us to to April, at the earliest, so I guess I could look for something around then. I haven't done a half at max effort yet, so I want to get that done so I have an idea of what to aim for with the marathon, so it doesn't especially bother me about it being a TT, although obviously having people around would help. I realise at this point one can't be too choosey, but the idea of running loops doesn't really appeal to me.
And then I'll maybe try to find another half, or maybe a 15mile 4-6 weeks out as a warm-up for Brighton.
When is Brighton? The first time I'd trained for an run a mara was horrific. I just found the whole thing relentless. Probably didn't help that my children were very young then and that in itself was exhausting. I look back now based on what I know and how I train and realise back then I was utterly clueless. Finding that out in a marathon is if course unpleasant.
I'm not sure I've ever seen a 15m race. Most tend to do a 20m race that far out though rarely race it.
It's 13 weeks until Dorney lake mara. I'm off work tomorrow with kids so tonight's my last night of Xmas so enjoying a few drinks and the darts before it's head down stuff. I'm only about 4lb up over Xmas and that'll probably mostly be water and glycogen so starting most things from a great place.
I can see that you all agree on the idea that changing too many things at once is risky. I certainly agree with that viewpoint, but I do think I need to change some things in my running style incrementally over the coming weeks. Not least, to try and resolve the current injury but my long term record of having minor injuries every few months would suggest that something is more fundamentally wrong.
I go through what feels like endless cycles of building up mileage for a few months, getting to a reasonable level (certainly not high mileage though - no more than 25 a week) and after just a few weeks of this I break down with another injury. Its not even like it is the same thing reoccurring, I've had knee (outside, where ITB meets the tibia), achilles, plantar, lower back and now knee (top of shin, where patella tendon meets the tibia) in just the last 5 years - each of which has put me out for long enough that I've had to basically go back to square one with training. The only common theme is that I think almost all of the leg related injuries have been in my right leg, so perhaps there is an imbalance there?
I am going to book a physio appointment with a different physio, who apparently specialises in sports and running injuries, to see if this will shed any more light on the issue.
Good to see your mileage building up again Muss - and talk of racing again, lets hope this does materialise this year. I have a place currently in the St Albans 10k at the beginning of April, but whether I actually make the start line is obviously doubtful at the moment!
Happy belated birthday Alehouse!
DT - good to hear from you. I know what you mean about finding time more difficult to come by when you're not working and have the kids around!
Muss: which parkruns do you do? In what I believe is your area I have done Dulwich, Brockwell, Burgess, Wimbledon when in London: all run gently as they were the day after racing the Last Friday of the Month in Hyde Park! Dulwich is quite possibly the fastest in the country, and Burgess is pretty quick as well.
Just over half an hour this morning but cut it short as everywhere was simply too icy. Ran on the nearest parkrun course and I suspect it would have been cancelled.
And good to see you DT. All sounds good!
Alehouse - Crystal Palace is my home course. A really interesting one, if you're down again you should give it a go! There's more up/downhill than flat in one of the routes, which makes it fun as a tempo workout. It seems to attract some cross country types.
I've also done Dulwich, there are lots of excellent runners around there. Dulwich is where I did my first (not)Parkrun under 20 mins. I'd like to do more exploring around London, some of the courses near the river look fun. I've also done courses in Birmingham, South Devon, Newcastle and Edinburgh whilst I've been away for work. I would have had a go in Moscow, too, but it was January and very icy!
Hackney Half is quite expensive to not get the full experience of mass starts and all the atmosphere, especially with the risk of it getting postponed. Some of the other options are either too early (both for my fitness and likelihood of happening), too boring or inconvenient.
One of the big reasons for wanting to race is that I don't want to turn up to Brighton and for it to be my first race. Given that there's not a lot in the way of Half Marathons over the summer, I may just look for something smaller, even a 5k if necessary.
Today was 7.5km with a few strides and drills. It took a long time to warm up - it was pretty bitter this morning and I wasn't really wearing enough layers. I'm finding it really hard to know how to dress at the moment... A couple of times last week I was having to take layers off. The drills felt really good, I could really feel a lot more bounce in them - I think it could be the fact that I'm doing leg/core/hip work 3 times a week. All being well, I'm going to test the waters with 2 days in a row tomorrow.
I imagine the CP parkrun is quite tough, having run round there when at a track meeting. Talking of parkruns, I think that I have done 25+ different courses. My records don't show Dulwich as there was a problem with the results that never got rectified, not that I am bothered! Still stuck on 158, about which I am more concerned!
Just over an hour here this morning. Despite the bright sun at times there was a fair amount of ice which led to tiptoeing in places. I tend to wear plenty as you can always take something off.
Andrew, I still think you might be looking for a complicated answer, when in fact it is simple. Having already identified that you do no s and c work, perhaps 4-6 weeks of that 3 or 4 times a week may in fact provide the answer, particularly if your physio can point you in the right direction by explaining where you are weak, however you won't go far wrong with lots of glute, lower back, hips and ankle work.
Personally, Muss I under dress. Unless it is bitterly cold and I am doing a long slow or recovery run, beyond that I am shorts and t'shirt, albeit long sleeved now.
Easy 8m over lunch. The game has changed completely for me now with both kids not only at home but also in need of schooling. I really could have done with a touch more notice really as it's all well and good saying they will be taught on line, but they are too young to just get on with it unattended!
Not quite sure how consistent my training will be able to continue as, as with working ft as well it presents an impossible situation.
Re schooling, it is not easy and there really should have been more notice. It was very predictable given what scientists have been suggesting for the last three or four weeks. It is really difficult for the teachers to set accessible work for the very youngest children. And very difficult for working parents to supervise.
Managed to probably lose three jobs overnight! Was due to start back teaching four mornings a week today, but not on a contract; I supervise students on school experience: they won't be doing that as no schools are open (not sure how they are going to qualify); I mark external exams and these are unlikely to happen, at least in the usual way. Good job I have a couple of pensions each month! More time for training I guess!
It must be so difficult for parents, especially of young children. There was discussion as early as September that if schools were going to stay open, that there would have to be trade offs. That wasn't popular and now here we are. Eat out to help out and "getting back to the office" look especially foolish, now.
Muscle imbalances create issues with movement, but our movements can also create those muscle imbalances. It's always going to be a bit of a chicken and egg game trying to work out whether it's the movement or the anatomy that is the culprit, but it makes sense to me that by addressing both, you're giving yourself the best chance of turning a vicious cycle into a virtuous one.
Today I was planning on a full rest day, but I ended up going for a longish walk as the weather was so beautiful. May as well make the most of it this time of year, and if it means I have to miss out on a run later, so be it! I also had some dumbbells delivered, so ended up doing a fairly light workout with those. So much for the rest day!
The original plan was to run tomorrow and Sunday, but I'll just wait and see how I feel in the morning. I may do neither, one or both. No rush, as you say alehouse!
How's the hip today, Muss?
Was due to do 10m with 8m at tempo today but it snowed last night and left a mess so playing safe and just doing an easy 10m.
Did 6 x 1m session off 1 minute on Wednesday at hmp-10k effort. Came out ridiculously well with slowest rep 6.01 and fastest 5.52, with the last two reps being fastest.
Day off today, not that I can do much, to celebrate (?) becoming a v45. London now expect 5 mins less of me and Berlin 10 mins.
This week I've been combining short runs and some S&C exercises on alternate days. Managed 3 miles on Wednesday night with no adverse reaction (by which I don't mean pain free, but I mean pain is no worse than ti was before the run!). Will try the same again tonight.
Ticking over reasonably here and even remembering to do my stretches (hope AD is!). Weather permitting I should be back to 50k for the week, first time since mid October, the week before my biopsy.
Any news, AD? Do you think there is any correlation with cricket, which is a very "one-sided" game?
DT - sounds like you're more likely to knock off 10 mins off your Marathon time, especially on a course like Berlin! Happy birthday!
Hip much better, thanks, and all the associated back troubles, too.
Alehouse, I hope the conditions play out in your favour.
A bad night sleep for me, but felt ok when I woke up. Resting heart rate was 45 - it's been rare that it's been below 55 the last few weeks. That combined with the body feeling good and there was no excuse not to go. 7.7km this morning, plus drills and strides. It was tough this morning, I really couldn't find an easy effort and keep my form feeling good.
It doesn't look like I'll build on last week, but I should match it, and that in itself means I'm building.
Long walk this afternoon, too - 10kish. Very gentle and a few breaks, so not too taxing. Bloody cold though.
Muss, by the time I get to race Berlin I'll probably be ready to be 10m faster. I need to run sub 2.55 though first to get it. Much more likely than sub 2.45!
What do you use yo measure rhr?
Decent tally, Alehouse. With 15m Sunday I'll hit 52m.
8m tempo was planned today but it was snowy etc so I decided on 10.5 easy being the total run with wu and cd. After about a mile it was clear it was safe, however I was not in tempo gear with gloves, hat, under skin up top and easy run trainers. I went with it though as felt good. The 10m came in at 6.52 with last 8 at 6.36. Then a 0.5m cd.
That's 3 decent sessions in last 7 days now and I think my third successive 50m week. Weight back to pre Xmas level and feeling that pre mk half sharpness returning. I'll continue to train as if Eton mara is on, the worst that happens is it isn't but I come out fitter again.
Wrist based for RHR, but I use a chest strap for running. I actually find the wrist based readings pretty accurate up until about 125.
London you can run a sub 75 half for championship place but no gfa comparable same for all majors I think except NY. I think as a 40-44 year old a sub 85 half was accepted for NY. I think a 3 10 mara was needed when I gagged my 2020 place. I had both but used my mara time as was a major as opposed the Wrexham half.
Last night I was giving myself a bit of massage with a massage ball I've got, and most of it seems to have really helped, but I seem to have made one spot on my left calf really sore! I can't see any bruising/redness, but it's very stiff and quite sore to walk. Doesn't really seem to effect strength though - I can still do and hold calf raises on that leg no problem, it just feels very tender. Anyone else experienced similar?
This morning I put on my shoes with the biggest stack height and heel to toe drop to offload the calves as much as possible, with the idea that I'd just test it and see what happened when it warmed up. It didn't even need to warm up, in the end - I barely noticed a twinge from that calf, just the occasional tightness. A much better run than , too - 11.5km and mainly very easy. I got a bit carried away and ended up dropping a 4:25ish km at the end to see how it felt, and it actually doesn't seem like I've lost that much at the higher paces.
That takes me to 33.4km for the week, which is a fraction less than last week. I'd hoped to build on that, but at this point stringing together two weeks is building, I suppose!
That 33.4k is fine, Muss: it is building in that you are in the same ballpark as last week and have strung together some back to back runs. No rush!
Just over 50k here, highest since mid October. Need a few more weeks or even months at around that before I can think of getting back to the quicker stuff.
Hoping to get out shortly for another short run which would take me to 10 miles for the week. Not much but I figure it’s the sort of level I should limit myself to for a few weeks while I assess things and until I see a physio (not so easy to justify in lockdown)
Nice going, Alehouse. Decent tally.
Muss, I agree with Alehouse. Consolidation at a point for a few weeks is building.
Out for an easy 15 today. I seembyo have suddenly had another fitness boost in last 10 days or so. Average pace 7.38 for 141bpm which is just into easy hr territory from recovery. I was battling to slow myself down.
That gives 52 for the week and 4th consecutive 50m week off the back of MK half. Perhaps that nudge in mileage whilst maintaining the quality and the fitness boost from racing is what I'm suddenly seeing and feeling now.
Dorney mara is 12 weeks away. The current situation is making it look unlikely as I fear we'll all be at lockdown or tier 4 status still then. However I carry on as if it is on. If it then cancels, nothing is lost as another good training cycle will be banked.
Andrew, sounds like progress. Fingers crossed it will continue to improve while you're doing this lower mileage - the body doesn't like total rest much anyway, so hopefully a bit of stimulus will promote more healing!
Miserable weather today, which made me happy as it meant I had the park (mainly) to myself, except for a few annoying dog walkers. The council has brought in a rule about a maximum of 4 dogs per person (to deter professional dog walkers), but there was a group of 6 people with about 4 dogs each! I even got told off for not "social distancing" from one of their dogs - it had started chasing me! I told them I wouldn't stop next time, so they'd better be prepared to run after their dog if they couldn't keep it under control. That little outburst prompted quite a heart rate spike - I'm not normally one for confrontation!
Anyway, 50 mins easy, 8.75km for me today, with a few strides at the end. In the first half of the run I managed to keep it much easier, so low end easy rather than the middle-upper easy I've been running in a lot recently. Another perfect 50/50 left/right balance day which is always good to see!
So far this week I've just done 2.5 miles on Monday, which is the furthest I've gone without a walking break since mid December. Looking at 3 miles later today (if work pressures allow). Have let the S&C slip a little bit over the past week, so need to get back on that as well.