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AD- Yes, you certainly won't be a priority on the NHS for an MRI. If you look hard enough you can find some pretty cheap mri's that don't require a consultant. I have Bupa through work which has proven useful. I'd almost say useful enough that if I didn't i'd pay privately for it.
Keep it steady, Muss. Don't undo the very good work you have done.
Things appear to be on the up for you there, Alehouse, good stuff.
Still in that recovery phase a bit so building miles back up. Did my first session Tuesday, just 4 x 1k off 2 min jog. Covered about 3.3m at 6.14mm in total.
Progress has been halted a bit this week around this mornings covid jab. Lewis didn't want to take any chances as we don't need to right now so an easy 5m this morning pre jab, rest day tomorrow then easy 4m Saturday. After that I should be good. Just making sure I keep fluids up today and paracetamol every 4 hours as advised.
My whitson holiday to Lanzaorote cancelled yesterday, which was disappointing, however it has now allowed me to firm up my key races for much of the year-
20 May- 10k
30th may- Half mara on Chepstow race course.
25th July- 20m race at Bedford autodrome (Plan I to run this at 2.49 pace as I plan to run London- It is timed well as 2 days later I go on a 10 day holiday and being 9 weeks out from London I can afford to go a bit harder than I usually would in a 20).
Last weekend in August or first in Sept- Main target half to go sub 80 (Don't quite see me being in peak shape end of May).
03 Oct- London.
That then leaves some scope for some lower key 10k and parkruns over summer etc.
As you may have gathered, the taper was pretty far from ideal. Much of it was spent away from home and working quite intensely. The race was hastily chosen, so I knew this was a potential issue when I entered. Just how much of an issue couldn't really have been foreseen, in fairness. At the time, I thought it would be perfect as I'd start tapering just as work got intense. In practise - I would have needed an easy couple of weeks even without a race at the end! This has been the most stressful and most significant project in my professional career so far, and the mental and emotional fatigue it brought was completely unprecedented. By the time we'd finished everything off, I instantly broke into tears - something I've never experienced. I was also getting overtraining symptoms of elevated resting HR, trouble sleeping etc. on rest days. As such, there was no way that I wasn't going to celebrate with my colleagues following completing. I didn't overdo it, but still slept very badly woke up the day before the race feeling awful. Sleep wasn't any better before race day either.
13x 1 mile loop. Total elevation profile looked pretty flat when I entered, but most of the climbing was in one pretty brutal segment, which also seemed to coincide with the windiest part of the course, which really picked up half way through.
Wave 1 of the half marathon had 74 runners, and we lined up in rough estimated finish times. Once the gun went off, we just trickled through one by one while trying to keep 2 cones apart. So I only had to wait 59 secs before crossing the start line. The 10mile runners were already out there racing, so there were quite a few on the course already.
I was around some faster runners, and got sucked along with them for a bit before I decided to rein it back in and try and stick to my strategy. But km 1 came out in at 4:21, and km 2 in 4:11, and HR was around 140s and 150s for those respectively. At this point I thought "I'm already abandoning my strategy, and it's coming out quite easy, so let's go all in!". From here on, 4:16, 4:17, 4:14, 4:18, 4:17, 4:13, 4:15, 4:13 to bring me to 42:34 for 10km. I took my gel at this point, and it was around here that I stopped feeling comfortable. It wasn't because of the gel, it was just because I'd gone out too hard. For a few km, a group had formed around me, a man in a red singlet and a lady in a blue and yellow one. We were all ticking along at the same rhythm, and by now the course was busier so there were plenty of people to chase. I was just trying to stick with them, but as the wind was really picked up, and every time going up the steep uphill got harder. Eventually I decided to let them go on ahead, and backed off to 4:20, 4:22, 4:24, 4:32, 4:32, 4:20, 4:34, 4:27. Somewhere in there, blue and yellow singlet came back into view, and I went past her. A few minutes later, I passed red singlet on the uphill section. I wasn't the only one that had bonked!
By now, my hips were really feeling tired, I was feeling something in my left glute, and my legs just felt like lead. Km 19 went by in 4:34. On to the last lap. 13 times is a lot of times to do a loop, not that I was noticing the scenery, but psychologically I was finding it tough. I practically slowed to a walk up the uphill section - so km 20 came in at 4:58. Picked myself up for 4:24 km 21, but couldn't manage an uphill sprint for the .1
If you'd told me before the race that I'd finish in 1:33:50 (chip time), achieving a 42:30 10km along the way, I would have been delighted. I would have loved to do that faster 10km in the second half, but it wasn't to be. I am a little disappointed at bonking, but it's my first race, and first half marathon all in, so I know that's a ridiculous thing to say! I don't know if I would have managed those splits the other way around, for instance.
I came in 38th of 202, 1 minutes 30 behind 37th, and with a few of people coming in shortly after me. Winning time was 1:12:28, only 5 managed sub 80, the poor guy in 6th clocked 1:20:01.
Average HR was 176, with HR max coming out at 201.
I crossed the finish line with two guys who seemed very chilled after finishing the 10km race in 34:xx. Looking at the results, they must have been the first two finishers, which made their modesty and calmness all the more impressive!
An entry in my calendar reminds me that Monday marks 20 weeks to go til Brighton. There's no question that I'll start building again until I've had at least a couple of easier weeks. But until then I'd like to spend a little more time in the pool and on the bike.
Muss, I think that's a very good performance for a first half. The first go at most distances rarely yield the best possible outcome and you now have things you know you can work on and improve that time even if you didn't get fitter.
There's not much any of us can do about real life not playing ball in the build up to a race sadly, it is what it is.
In terms of a few points you raise-
1. Kit prep- Yes if I am needing to be up and about early I make sure every possible step I can take the night before is taken, to then extent of putting water in kettle and a cup with a t-bag on the side ready to go.
2. Gels, I don't take gels in a half, I think if you are running them around 90 mins or less you don't need them and they have scope to mess with the tummy.
3. Suffering- I tend to find that about 3 miles in I am already hurting and wondering how I will cling in. It isn't meant to be a pleasant 8 miles or so first of all, which leads on to my next point-
4. My average hr in a half (looking at my last half) is 174 and my max was 181 so I am working possibly at a higher intensity for much longer if yours can max out at 206.
Just some food for thought. The good thing now is that you have a recent race in which to set your training paces up around as opposed to speculating.
Alehouse, sorry to hear things have gone the wrong way again.Hopefully you'll get a quick response from the consultant.
I was a bit groggy Thursday night and Friday following my jab but fine by Saturday. Few easy runs around my jab then yesterday was 10m with 3 easy, 3 steady and 3 at mp then 1 easy. Something like that a month ago wouldn't have touched the sides, however I felt a bit tired yesterday afternoon from it.
Fingers crossed another session will sort it, AD. I can't help but think that the nature of running that cricket involves won't be comfortable for it?
Alehouse- I guess on the one hand, nothing of note coming back was the desired outcome, however it now leaves you again without an explanation. What's the next step?
Further to your previous comment re 5k races, yes I think i'll plan to try and get a coupled of decent parkruns in once it has returned and settled down or even an actual 5k race given my pb isn't even sub 20.i just never saw the point of paying for a 5k when parkrun kicked off.
Muss, the date of Brighton is slightly awkward re tune up races as ideally you'd want to attack a half 4-5 weeks out which puts you in early August. Also, there's still a degree of doubt whether these big races will happen so have you spied a back up plan I.E one of the covid safe, private land races like Dorney? Possibly worth having in mind as it's one thing to have to spurn half training, but mara training is a big thing to not follow to the end.
As I said above, the good thing now is you have a set of paces you can calculate for training, you can even extrapolate some from the time you went through 10k and taking some off to reflect it was within a half.
Did my first s and c session last night post mara. I have been doing these since last September and not felt any soreness, however, having had 4 weeks off them, my glutes are on fire today. At least I know they are effective!
out over lunch for 5 x 1m off 2 mins float recovery. The return of some proper sessions.
Muss, yes I do feel that one of the reasons by parkrun time isn't great is that I am not invested in it and when it starts hurting it's easy to think 'there's always next week'.
Decent session over lunch, though came a bit harder than they felt in March. 5 x 1m off 2m float, came out just over 6m at 6.07mm, reps came in 5.47, 5.43, 5.44, 5.47 and 5.47. I was a bit disappointed by the perceived effort, however that's my first session in some 4-5 weeks and comparing it back to mid March there's not much in the respective HR's and paces were virtually identical so it may just be that I am not as finely tuned to ignore the suffering a I was then.
Andrew, good to hear the cricket didn't affect things. Hopefully this bout of physio will get you across the lane.
Alehouse, yesterday was awful. We were up in Salford visiting family (we booked some scooter/skateboard indoor centre to allow us to meet up as sitting in gardens wasn't going to be possible) and it poured down all day and much the same here when back. So much so I got back just in time for spin and then decided to move my 4m recovery to my rest day on Saturday. Glad to hear things are moving along for you.
Muss, I would imagine (not being a swimmer) that there is a very specific strength and fitness involved and when that comes back, you'll be fitter than before as your general aerobic condition is better.
Nothing of note last week following the mile reps and came in at 38m for week and slowly increasing the long run to 12.5.
Decent session lunchtime today of 8 x 1k off 90s slow jog. Reps came in 3.33, 3.33, 3.29, 3.28, 3.32, 3.28, 3.26 and 3.36 giving me bang on 10k in 38.48. I was a bit annoyed by the last rep, however I was leaving my loop and it was entirely directly into the wind whereas the others had enjoyed a bit of everything. Decent sharpener for my 10k in 16d days though.
Few easy days now and then a 6m tempo on Friday.