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I couldn't manage a single mile under 9.15 and averaged 9.38, although it was 9.32 until I hit the headwind in the last few miles. Now I can barely walk and am in real pain, off to the Osteopath tomorrow to see if I have actually pulled the hamstring or it is all back related. Either way I won't be running for a while and VLM isn't looking good, especially as I haven't managed too complete a 20 mile run yet (off road ultras don't really count). At least Kiwi coming off the bench will leave a bit of space.
Minni: why are you so clean in that XC pic??????
O4S - hopefully the back and hamstring can be quickly sorted
FRC - good recovery from the marathon
Carrot - brilliant 10k time especially a few days after 15m with 10 at MP
Simon - good long run. Excellent news on the achilles
Barry - sorry to hear the calf is still not right
Chickadee / 2old / Daren - fast long runs from you all
Freemers- fantastic 20m race. Looking good for VLM
AA - 1:32 is a great time for a half!
Kiwi - great news that you are running again
Ant - 2 good sessions from you. 6m is more than enough for a LT run. Your long run pace looks spot on to me.
AA-dont see anything wrong with that HM bearing in mind the wind, your injury and poor training conditions.If its any consloation I ran VLM in 3.14 after a HM in the time you did on Sunday and my HM was windfree.Be positive.
Simon-that long run mustr have given you confidence for Manchester , a couple more and you'll be fine
Free-nice cash win there-better than any bling. Cant believe you are thinking ofa 21 mile race so soon before VLM even if its only a progressive run ...I am too much of a coward to risk it
Kiwi-great news , phase your running in gently
Chick-Im of the same view about doing a 20 mile race though Im tempted by one the week after next but that then raises the question of whether I should do Liverpool HM the week after.I will probably stick with the plan
Barry-good to see the calf was ok after the bike ride-what else have you planned for the taper?
Minni-quietly banked a XC and 20 this weekend -well done.
O4S-Fingers crossed for a quick recovery.Rest is probably the best idea rather than a low key LR . If you can sort this out quickly surely you'll be ok for VLM with the time on your feet in those ultras and other runs and cycling. Rest fix it and be there!. I do wonder i back probs become a greater risk the more people race
Daren- did you build up to the 60or just do it? Anyway once you are comfrtable with 60 you'll e doing 70 plus-look at Chick
Ant-Your training is righton the money-and no question of walking the fine line between fitness and injury
Did my 'I dont want to do that session' -warm up followed by 3.5k at 10k pace(6.26), short recovery, 4k at just over HM pace(6.48), short recov, 5k at a 10 secs above MP(7.06), cool down. Glad to get that done as I was looking at my March schedule feeling a bit daunted.
2old: back problems are more likely the more you run on hard surfaces, not specifically racing. However mine are due to that, plus the fact that my hips are not aligned properly. My right hip naturally rolls forwards when I am standing and puts undue pressure on the left side. My left leg is significantly bigger and the muscles on the LHS of my body much stronger than on the right - my back can't cope. My orthotics help, but better posture 40 years ago is probably the only thing that would have sorted it!
kiwi: thanks for keeping the bench warm, hope the return to running goes smoothly
Barry: hope the calf is settling down
Good race report Freemers
AA your splits were good so don't be too down stay positive
Worried about Barry's calf as Barcelona is getting closer but we will see what happens (sad face).
Chick nice long run there & from you as well 2old
Had a rest day today. Looked at going out early tomorrow but have decided to wait until lunchtime - yes the hills are calling!
O4S- that's a complex physiology ,at least understanding the biomechanics gives you a good start to fixing it.
Did a bit of spinning and a couple of miles for recovery tonight
2nd lady, well done Freemers!
O4S -my corner of the injury bench has been gathering cobwebs, i've occupied it that long! hope your back comes right.
Mini hadn't thought about spinning aggrevating tge knee.. did work out tho that all my injury woes started the season i played netball!
Minni: I'm afraid it is marathon training that does for my back - it is the same every year as my Osteo was able to confirm when he saw me in February. He pointed out that he hadn't seen me since the last VLM campaign and prior to that it was the 2012 campaign. I'll see what he says today but I'd rather give up on marathons and be able to race shorter distances and pootle round ultras, rather than end up unable to run at all. I will still do VLM but BA might find himself with a pacer.........
How much does divorce cost these days............................????????
Wow Minni - what a brilliant run. That would be my MP . FRC: sounds a toughie, that hill sesh. Well, I did 81 miles last week (was quite surprised when I found out - I thought I'd done 70ish but somehow it ended up being a tad more ...) that wasn't exactly mega yet I think your ballpark of 90-100 sounds about right sorry to hear about your continued back woes, O4S. Do you know what it is?
Minni - Strong 12 miler. Looks very good conditions to be running in.
2old - Nice session. Not sure what my plans are for the next week or so, apart from a long run on the 16th "wink face", hopefully will be able to attempt a run by the end of this week.
O4S - Rubbish news about your injury, forget about Mo and the rest running VLM the cameras should follow you and BA.
Minni - hope she gets on ok. Sounds like a lovely run. It's all coming together at the right time for you
chick - 80 miles? Fantastic!
FRC - what's your taper for?
barry - really hope you get some improvement when you try a run.
O4S - look after your back (())
i did the old trendy of 5 miles today. Legs still a bit mashed. I'm feeling a bit more positive today. Scot Overall won Reading in 1:04 and that's 2 mins slower than the normal finish time. Anyway onwards and upwards and back into training again now.
Minni-that was a fast MLR-feeling confident?You should. Enjoy York though that run will have put a smile on your face. Ive never got into foam rollering though I am doing a fair few squats and stretches during the week.My spinning session last night seemed to help...maybe my quads need strengthening
Chick-huge week for you there and no niggles.Well done .I only managed 63 but I did only run 5 times and one day was a double ....though the total was 76 over 7 days if you include last Sunday as I rested this Sunday.( How to manipulate the figures!)Cant see me doing much more this week either
Barry-that race is sneeking up on us and especially you . It will be interesting to see how the long taper you are having works out. Im coming to the view that that its not vital to do much in the last two weeks .
O4S-I think you might suprise us all a VLM.Are you still cycling with that back injury? Silly question I expect
MLR and pancakes tonight..hopefully not at the same time
My Liverpool HM no arrived today
Just back from Osteo - back not as bad as feared, but have a hamstring tear to compensate for any disappointment on the back front
Minni: none of you need to change - don't forget I started running in the 70s, when orthotics, gait analysis and decent running shoes were still unheard of. That was going on 40 years ago - and I sort of doubt that many of you will still be doing the mileage we all do when you have been at it for 40 years [except for 2old who probably has been doing it for that long .
2old: I have been told cycling is fine, I had a bike made to measure knowing my back problems and I can do over 100 miles a day on consecutive days with no issue at all
Barry: cameras following BA and me round VLM would be taking reality TV to new depths........................
Looks like Rhayader 20 on Saturday will have to be binned
O4S - that sounds better newa. How long you have to rest your hammy for?
2old - when's Liverpool half?
New 5k and 10k pb set for me at Reading... 21:42 & 41:58 shame I died at 10k!
AA- the HM is on 23rd. Good to see you a lot more positive. Those pbs are fast , I guess maybe the wind and a little shortage of endurance following your injury took its toll. You should sort that out over the next few weeks with a few more LRs.
O4S - that tear doesn't sound ideal- where and how is it fixed? Always impressed by your cycling Which must keep your endurance in good shape . That 20 sounds hilly so best binned
MLR done . Second run of the year back in shorts .Started off warm but went cold when the sun set and wind picked up . Quite a hilly route averaged 7.23mm over 14 miles and all but 2 of the miles under 7.30 mm ,the slow 2'were first mile warm up and the 11th,a mile climb
2old: the tear appears to be behind my left knee at the hamstring insertion - but it hurts all the way up the hamstring, over the glutes and in to the lower back. Basically I just hurt. Will probably lose a couple of weeks of training at least and even then will have to come back gently, so may not manage a 20 before VLM. BA is a bit worried at my offer to pace him - can't imagine why
Have just been told that the people we are buying the new house off want to complete in the first two weeks of April - I suppose we should have guessed
AA: great times at Reading, just shows you still have the speed, just need it to go a bit longer and plenty of time to sort that.
Minni: has Miss Minni decided where she wants to go as first choice?
Minni nice 12 miles there. York is lovely
O4S Sorry to hear that resting may help
AA Great Reading times there. Your sounding more positive. How's the legs?
2old Sorry but what's a MLR? Weather was nice for shorts today
3 miles of hills at lunchtime today & the weather was really lovely & yes I thoroughly enjoyed it.
Disappointed that the Castle to Castle run is already full & the entries only opened on Saturday. So I'm on the waitlist (sad face)
I am however taking part in the WRAFS Charity Tour which starts in June in Scotland & finishes in September in Stafford at the National Arboretum. There are various dates that are available to join in so at the moment I am looking at running possible 10 miles for them but not sure which leg yet as feasibly there are 3 counties I can take part in.
O4S - ouch. Healing vibes.
Minni - watch that your hamstring doesn't turn into a chronic tear. Fab pace for an MLR - you're turning into 2old
Did my 5x1000m session today, preceded by a 4M warm up - 6:40 average on the 1000m, which is pretty much on the money.
So we are getting scarily close to D-Day now. Anyone settled on a target yet? I am pretty sure that I am going to go for sub 3:20, but plan on confirming that with my 20M race this weekend (12M@MP) and hopefully a parkrun closer to the marathon.
Pink- mlr - medium long run. Should be run at LR pace but in my and others case ........' What the hell' ! shame about missing the entry but the relay sounds fun
Minni- what are you mulling over.. 7.15 mm? You can't be far off ..if not faster .The spinning I did last night seemed to help my right Achilles/glute/ hammy. Not sure I can do 20k of it too often and run though
Ant- spot on fast intervals. You should have 3.20 as a B target
2old - if I get sub 20 (or close) in a warm up 5K I will consider going faster than 7:35 for the marathon, but at the moment I think I will be sticking with that. Things can change natch. What about you?
Ant-not sure, this time last year I would have said 7.10-7.15 pace but Im aware of the effects of not running much from April on and even though Ive done a lot since January, I think that gap will tell. If I was put on the spot I would say -'A' target sub 3.15, 'B' target sub 3.20(VLM GFA) but I would like to beat my last Boston time of 3.11 which is near my PB of 3.09 .So there you have it, lots to go for with a range of 11 mins. My HM in a few weeks may guide me too.Why give a short answer when theres a long one?
Minni-Free-you are both well capable of smashing 3.15 , you just have to believe it.
O4S-moving house is always a pain in the butt so you can add that discomfort to your hammy and maybe it will take your mind of it too. BA should be thrilled to have a pacer...will you carry a sign on a stick so he wont lose you?
Bit short of time today so wondering if I will get any running done today