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Michelle the awesome athlete....a truely inspirational woman! She shared with us her training....100miles a week! and that she has recovered from some bad runs (new york sounded a shocker) to achieve great things! Thanks Michelle
Where did you find those extra 2 miles from? Don't tell me you did an extra 8 laps of the track!
You were superb Matt.
Much much more to come yet. Keep it going.
Well done MKT. My 12 took 2:35 but I was running with my buddy who is slower than me and at the moment running with a broken arm so could probably have shaved a bit off that time.
Also noticed a niggle around the ankle tendon area which I've hopefully put down to new shoes. Will be using the wobble boad and doing the ankle circling exercise under the desk today - thank goodness for modesty boards!
13 this weekend cripes!
Hi, <comes out of the cyber-wilderness>
MKT, you are doing well and keep it going and you have no problem with the time on the day.
The funny thing I was looking at the older posts including that video of you running in Paris, your running style and body is similar to mine! Can I ask why did you have tape on your knee, where you having knee problems?
Being a week behing as doing VLM, 11 miles yesterday was great, 2:08 with consistance pace being for every mile between 11:38 and 12:02 !
But me being stupid, I also play for 6-side football every Sunday evening, and trying to do a long range shot, which went wide (far enough for throw in!) I feltmy muscle pulling, so came off and played no more. This morning not feeling too bad, just a little stiff.
Having to consider pulling out of football for the next couple weeks...hmmmm
Anyway today will certainly be a rest day, then the 2x2000m (12:30) on Tuesday, 8M on Thursday and the 12 on Sunday (and probably football!).
Well done everyone for their efforts so far, everyone seems to be great work and hope the rewards will be given.
For those that are squeamish look away......
you have been warned.......
first injury with the running........
what i suffer through......
Silburbas- welcome back and loving your work with the running . Back in 2009 i had sore knees due to my poorly planned training effort and so wore these bands that pushed in a bit of the knee and really helped.
The footballl sounds good and if you enjoy go for it but i'd watch those tackles as could so easily go wrong for you mate.
Loving the posivity on the forum <sits zen like on the floor chanting> and like the great film philosophical film high school musical said
" we are all in this together"
oh silbubas i'm thinking of your bleeding bits lol i'm grimacing typing this!
Quorn sounds like a future food to try...had peppermint tea this morning and really tasty and refeshing!
Oh and went swimming this morning...best session ever with technique being smooth (by this i mean only stopping once from choking on water lol). First 16 lengths in 11:38 and then the second 16 lengths in 11:21 so yes, that is split interval sessions with the second one faster than the first!
Going for the speedwork session after school and am looking forward to it. Been thinking about sundays long run and did not do what i had been doing with taking each quarter mile at a time. Was to distracted with everthing going on but need to get back to doing that as that was where the speed lay.
I found it distracting with aiming for short goal, as I prefer not to look at my GPS whilst running to see how badly or good I was doing.
So what I did on Sunday was I used my first running watch before the time of GPS. What it has was a countdown timer, so I set it to vibrate (it has to vibrate cos i am deaf so sound is no good!) for every 9 minutes with an extra 1 minute interval. The vibration comes on every second of the last 10 seconds.
Using that what I did was run, after 2M I switched the countdown on, thenafter the first 9 minutes, during the 1 minutes interval speedup a little, then normal pase for next 9 minutes then slowed down for a minute, and normal pace next 9, speed up for minute and so on.
It was useful cos I was speeding up when I was getting tired, and also used the slow minute to recover a little and have a fuel intake. Also it was good on the mind measureing 9 minutes at a time, rather than the whole slog, when feeling down I can look at the watch and see I got 4 minutes to the next interval so it spurrs me to continue running to the next milestone.
This was far better than looking at the GPS watch and peeking the mileage or pace, saying "oh god 9 miles to go!"
I cant remember the model, but the watch is one of those CASIO G-Shock ones with vibrating alarms.
Silburbas- that sounds like a great idea, might see if i can setthe garmin up to do something like that
Was meant to go to the gym with the othe half this morning but he's had rubbish at work since he's been back so left him to sleep in and headed to the park to do my speed work!
Overall did 7miles with 6 x 800m as had wandered a bit further from home than i thought lol
Felt good and strong but boy they were tough!!
How's the chaffing MKT?
Phew another session to tick off - this is getting tiring - I am already yawning as typing this!
1m jog, then 2 x 2000m at 12:30 with 400m jog recovery, then 1m jog.
jog 1M @12:19, 1.25M (2000M) in 11:46 (9:25 pace!), 0.25M jog/walk, 1.25M in 11:52 (9:30 pace) and 1M back to work @ 12:16My leg was burning in the last 0.5M of the second 1.25M, but knew had to keep going as the end to the hard bit of training was almost over.
Cycle and/or Swim tomorrow then 8M on Thursday.
MKT - did you try to post something at 12:37 today as got email notification but nothing here! How was your 12 x 20?
Are you planing a HM for your 13M schedule? Or what other races will you be doing? (I think you said San Dom 20M. which I might do)
Sorry guys internet down last night so no posting ....but now he is back!
Speed session went ok last night. Struggled to get going but then ended up with the session done (equivalent 3 miles in just over 31mins).
GPS was not working but used this app on my phone called run keeper that had this voice that kept speaking and updating how things were going which was pretty cool. Good ideas about the what to do to keep the pace and the timings and i guess its whatever works best for you. I went without music for a change and was more focused on what i was actually trying to do.
Silburbas your a machine! nice timings for the speed session and i hope your legs OK. Hope the cycle or swim goes well....careful you might end up like me and getting addicted to the exercise malarky!
I have not planned an official 1/2 marathon as i am away next weekend and so wanted to spend time with family. Also going to switch the long runs to the saturday as to leave enough gap for the endurance cycle on the monday.
Be ace if you were at the 20 miler as well in deep dark merthyr tydfil
VIk- good job with the running and i bet that feeling was great when you'd done further than planned! Chaffige is still there and a bit of a pain for the speed session but had my man tights on and they really helped.
Went for another swim this morning and timed 16 lengths in record time of 10 mins 43 secs! Technique and breathing really coming together. I might.....just might.....even try and work out how to do those tumble turns at the end of each length! no....that means i will drown!
Add a pot of yoghurt to fruit mid-morning and even add a very small handful of muesli to yoghurt or you could swap you very high GI breakfast for something like porridge but you have to enjoy your food so if you really like cheerio’s for now increase mid-morning snack if you can.
how you doing Matt?
how have last few days gone?
what are plans for rest of week?
Bud- session this morning done the timed section target 4 miles 44 mins done in 40 mins and felt comfortable. Just really focused this morning, felt fresh and enjoyed it. Kept telling myself that every stride counted and that there was only this opportunity to do this training and it all came togther.
Going for endurance swim tonight now....
If want to come in from swim and chop 2 pieces of fruit in bowl and top with low fat yoghurt this would be fine post swim as need you to keep this up!
May not be able to get on until Tuesday next week but keep with the logs & I will help with some pointers.
Be strong as it will get easier
43mins 13 secs for 1400 metres in a 33.3 metre pool (i know its strange the size of pool in ebbw vale but i did check). This is somewhat slower than pace in a 25 metre pool but i figure that i am swimming more due to less kick off the end walls and so therefore is probably better for me. Technique was ok but probably best i get some more coaching organised.
Still no snacking since being back home and gonna be strong!