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ASICS Super Six: Bridget (Sub-4:15)
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Kettle on again? Missed the early morning one though I was up at 6am!
USB it does sound as though they are sorting the hammie for you which is great news. Are you doing an easy tonight instead of the tempo type session? How far ar you doing lsr at the weekend - 15 isn't it for us?
I've got a smelly headcold - still ran last night but a steady 4.5 rather than easy 7. PT tonight but she is going to spend some time with Little Pinks on upper body stuff for his rowing and then a shorter core/strength type for me but no cardio. Then rest Friday but still hoping to do the 15 on Saturday morning.
Hi Pinks. I'm thinking of going to my club tonight but will join the beginners group who last week did between 11 and 11.30 mm. They'll do about 3.5 miles so I'll just add a bit on beforehand.
Yes, 15 miles this weekend. Probably Saturday for me to better fit in with family stuff and will go along the canal afte parkrun as I'll be there anyway.
Didn't get there in time for the extra mile but did run round the footy pitch and car park at the end to make it up to 4 miles in exactly 46 mins.
Splits:
11.25
11.42
11.26
11.28
Average exactly 11.30
Although i felt the hamstring a bit more it did take a bit longer again to make its presence known.
Rest day (and evening out) tomorrow
Gah!!!!!!
Only just logged on and found this because of the Marathon Newsletter! So sorry Bridget - would of been here earlier to support you, from one fellow 'on/off' injury friend!
Sorry about the hamstring hun, my sacroiliac joint is niggling now and again and bits and pieces are grumbling around so more plodding on and off with club runs in between. Luckily the coach knows my limitations and has decided no sprints as such, but we are doing some hill sprints, which are more running faster up hills. Its really helped strengthen things and as peeps know I HATE HILLS!
I'm doing Stamford 30k again this year and desperately want to use it as a training run but after getting such a good time last year (2.40), I'm not sure if that'll go out the window on the day and I'll end up trying to beat it
actually, after the injury, I may not have a choice. Will be great seeing you again tho and I think Rods doing it as well?
How are my survivor peeps doing - all on training schedule? Supposed to be recovery week for me this week so only got a 10 miler planned this Sunday. Entered the Brass Monkey 6 miler next week at Rockingham Speedway so looks like I'll have to do my LSR mid week instead - ergh!
Love to all x
Busy day for me today. Load of washing already in while drinking a mug of tea as not enough milk left for my usual latte.
parkrun - not running though as I am RD this week so off to MK in a short while to meet up with my volunteer team.
Then a coffee and porridge in the cafe while starting to process the results.
Get the car moved to one of the free car parks and then off to the canal for my long run before going home and sending the parkrun results off to the main office. Before Christmas we were able to get them off while in the cafe but the tenants have changed and there is no WiFi there.
Home for a bath, attempt to find washing in my daughter's room while she is doing the panto matinee and then later on down to watch the evening performance.
No chance of an early night as she will be staying for the after show party until midnght (all the under 18's have to do a Cinderella) so we may well spend the intervening time in the pub and make her walk home.
Luckily Mr USB is a star and will be doing the supermarket shop while i am out running
I feel exhausted just reading that!
+ 1
Hope the hammie is loosening up, sounds as if it is, albeit slowly. Flitting between the SS/ FS threads, unfortunately, you're not the only one with hammie problems, but it seems that you've managed to get yours under better control, so
Fun and games at parkrun as the barcode scanner was not behaving so we went for good old pen and paper. Despite having to manually enter all the data we had our results out before 10.50 though due to suberb teamwork on the laptop
Meant I was only about half an hour later than planned starting my long run.
And so to the long run. Not as easy as last week and the hamstring was more apparent. I wonder if that is down to the fact that I've spent quite a lot of the last couple of days sitting on the floor with small people and then a couple of hours on a hard restaurant chair last night. It is certainly that bit right at the top which is giving me gyp. I may well take a cushion with me tonight as the chairs in our community centre are uncomfortable at the best of times.
Had some useful distraction for the first 3 or 4 miles as I discovered an Ultra heading south and even saw a couple of friends
Got to the aqueduct at exactly 6.5 miles so decided to make it a 13 miler rather than risk the extra 2.
Splits:
11.40
11.21
11.43
11.30
11.27
12.16!
11.33
11.38
11.35
12.14!
11.53
12.11!
11.56
Total distance 13.05 Average pace 11.46
Looking on the bright side - this is quicker than my first 2 half marathons
I'm thinking a rest day rather than 3 easy tomorrow
See how you feel tomorrow, you might find that a very easy, loose (sounds a bit
) might be OK, but go by the hammie!
No idea if this will be of any use to you but I find that it helps.
It's the "ski squat" - If you do the traditional standing hammie stretch (feet slightly apart, bend at middle and touch floor without bending knees), then keeping your hands on the floor, bend your knees and squat down slightly, as if downhill skiing. You should feel it in the top of the hamstrings where it meets the glutes. It seems to target the top area specifically. If you can't feel it in the hamstrings, then push your bum up slightly until you can, you'll know the point when you find it
. Won't win an award for elegance though
.
A word of warning, it's not a "proper" stretch, just one that I've "invented / adapted", so it may not work for you, but just thought it worth mentioning.
Will give it a go if I'm back to the point of being able to touch the floor! Usually I can put my hands flat but completely failed at the first physio appointment.
Will see tomorrow how I am feeling. Should be able to fit 3 miles among family stuff.
Took a cushion to the panto and was really glad of it. Had to shift a couple of times when I got really uncomfortable but I'm sure it would have been worse without. I remembered we are giving another kid a lift home so no pub for me tonight
<delurk>
great to see that you are managing to progress USB and it must have been a relief to complete the long run yesterday.
keep doing what you are doing, 'slow and steady wins the race' springs to mind - seems to be working
It is indeed Pinks!
I decided in the end not to run today but have 2 rest days before doing 3 days in a row Tues - Thurs. Looked at my log and in both weeks since the injury I have run around 9 miles less than the plan. Last week I did 3 runs and this week I did 4.
For Tuesday I have worked out that the speedwork session comes out at 6.5 miles in total so I shall do that distance at an easy pace. Wed will be 8 easy miles and then 4 on Thursday. Friday will be a rest and I have physio 9.30 on Saturday.
Well done Bridget, good on you
Resting today is definitely the thing to do after yesterday. Is it just me that thinks that schedule is OTT?
USB
was receiving e mails to indicate message there but none recently so apologies for delay in getting back to you.
How have last couple of days gone ?
Injury?
are you confident it is undr control?
Stanford should be dictated by date/ nature of injury and above all if you are sure you would prefer company over that distance as opposed to another long lonely run.
Stay smart
Stay positive.
off to london now but will pick up tonight or early nmorn
Hi Bud
13 miles done Saturday along the canal. Not as comfortable as the week before but I'd been spending quite a bit of time sat on hard floors at work (playing with children) which seemed to make it more tender generally.
Took yesterday off as extra rest and today is rest anyway. Also trying to avoid the floor if I can but difficult when short staffed. Doing my exercises and feel benefit from them. Seeing physio Saturday am and will also discuss with Asics physio on Sunday.
Won't even consider attempting the pace session tomorrow but will aim to do the same distance but slowly instead.
I'm going to go ahead and enter Stamford as I'm sure I can pass the number on if push comes to shove. Its mostly a nice course and as you say there will be both comany and support.
Just a quick post to say that I agree with what Hash is saying, trust your own body and run as you feel, don't bow to the pressure.
hi,
I am running the VLM this year and hoping to do it in 4:15 - 4:30 time, supposed to be doing LSR of 16miles this Sunday, would doing a xc race on Saturday as well be asking too much?
First marathon, and first time to run as far a 16miles!