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Tennis ball good if thats what it is. Get some physio advice first though. Got a bit of a tight hammy cants seem to shift it. Had this last time I trained over 30miles a week.
Go Farah on SB's foot!!! Is that instead of a garmin?
make the most of yourself, for that is all there is of you.
Been down to Bakewell market to the "streets" (no relation to me) fruit and veg stall, bought a big bag of oranges, apples and bananas for afternoon snacks, find it hard to get through the afternoon without a snack. Just had sardines on toast yummy.
SB: very good point as I have now realised the tightness is actually in my calf which I think is pulling other stuff...just went upstairs and realised then that it's my right calf that's making walking difficult. Found some stretches on the RW site that should help as I know I don't stretch enough - that and yoga I should be sorted I think. Deffo feels better then this morning now though .
Oh speaking of food, for lunch I just cooked a batch of leek and parsnip soup (took leek and potato soup recipe and replaced potatoe with parsnips as I had some left over) and it's scrummy and very filling...think that'll keep me going a while this afternoon! Only took about 20 mins to cook too - brilliant!
mcs - yip - I already have a watch and chest strap so it was cheaper than buying a Garmin though I do like the idea of a self contained unit. Farah's not as big as I thought he'd be and apparently you don't notice them after a bit so I'll give him a go for a year or so and see how I feel after that (by which time hopefully Garmins will be even smaller and less bulky so I may then be tempted!)
Nice snackage supplies. How're the hamstrings doing?
Louisa - could it be that you did too much balancey stuff when you were doing yoga and now you're lower legs/ankles are trying to tell you so .... Really glad you're feeling less sore!
Leftover bean and pepper bake for me - sadly run out of cheese else I'd be treating myself to a melty topping too! Roll on shopping day!
Evening all! Apologies for the long weekend absence - hectic one with family visiting, race on Sunday (I was spectating... my husband won and my nephew in the kids' race).
Great run Craig - though a bit fast to be honest... was meant to be last 3 miles at MP, not the whole thing! Just goes to show how far you've come though, eh?! Will treat that as a 'quality long run' instead of an easy for future planning of schedule. But as Oscarr says, really good that it didn't wipe you out - encouraging signs! And totally sympathise on the getting lost thing... I quite frequently lose my bearings even in my own 'hood
SB. Congrats on joining the pace brigade. You can look forward to years of obsessing over your splits now!
Louisa - sorry to hear about your ankle/foot issue. In my experience, what 'presents' as PF can often be eased by freeing up the calves with stretching and also sports massage. If the muscles in the lower leg are tight (not just calves but muscles in the sides of the lower legs that stabilise... move big toe etc etc) they can pull on the PF and cause soreness under the arch or heel. I find a golf ball too harsh but have a kids' one which is a bit softer that I can use. Mobilising and strenghtening the feet really helped me when I had a problem here. Good luck with it..
Evening Craig just popping in to see how your marathon adventure is going!? look to be bang on track by the look of the last few pages!
what build up races have you got pencilled in? pretty certain our paths will cross at one of them s we'll have to arrange a catch up post race?
as for the carbs.... you'll get used to it! a little trick ive picked up over the years is to top up your carb% the day before any races with carb drinks, it'll leave you much less bloated plus you ensure you'll be fully hydrated on race day.
Nice 5 mile run this am first mile slow and then four quicker miles. Supposed to do six but as I have to run home I am going to get those done easily. Nice shower in the new facilities prior to work so all nice and fresh ladies no need to sniff!!
Any problem in splitting runs do you think Sam? As I commute this way sometimes I have to. SHould I run them a bit quicker as shorter sometimes or as set out in the schedule?? Using the RW sub four one. Congrats to Mr M for his victory.
Sounds like all going well again Bo. You are taking this very seriously! Up at 4.30 for a long slow run wow. Quick splits as well.
Yay Mr Murphy! Zooooom
Hope all the poorlies are still on the mend - sending you all get wells!
I did a treadmill session today (as it's Tuesday and that's what I do) and played with Farah - he's meant to be pretty much configured straight from the box and yip he wasn't far out though I have tweaked him a little. Now just have to remember to hit the split button and not just be fascinated by watching the little man running on the screen - though my watch gives me my max and average speed and total distance as standard. Now where did I put my watch instructions - hmmmm - time travel required! HELP - I'm turning into a geek-a-saurus (and more worryingly loving every second and detail)
BoD - birthday and anniversary pancakes at that! Yipppeee and Ben's away so I get to eat them all HA HA HA (best evil laugh). Don't feel sorry for me though - I get a second birthday at the weekend Yayyy
Yay for Pancake day! I have my ingredients already.
Oh well done to your hubby Sam! And thanks for the advice. I went ahead with my 5.75 mile session today at lunchtime and I did feel that weird foot pain come back a few times in my right foot and realised I only felt it when the path/track was angled downwards with lower bit toward the inside of my right foot, but when it was flat or tilted other way it was fine. Calf's not quite so tight today after some stretching yesterday, so I'll keep up the stretching and start the ball under the foot thingy.
SB, I'm intrigued...I need to figure out what it is you're playing with...I love a geek a thon.
Get well soon all those with illnesses. This weird weather to-ing and fro-ing from hot to cold and back again doesn't help. It was glorious out there at lunch round Hyde Park!
I have a polar s1 footpod that attaches to my shoe laces - it looks huge but in fact you don't notice it once you're running! It converts my hrm into a speed and distance toy! If you google it - you'll see what I mean! He looks like a beetle hanging on to my foot!
Glad your leggie is feeling a bit better! I have yoga in my diary for Friday! There will be no excuses ...
p.s oooh mcs you smell niiiiiice
Just got a place on the Coniston 14 yippeeee! Ideal timing as the RW schedule I am using says do a half marathon that weekend so perfect. Just got to confess to my OH!! Its on a Saturday so should be okay to sneak off up the Lakes, might have to take them for a long weekend up the Lake District!!
Truth alone wounds..........
Always good to give some commendation first I reckon!!!
(As posted on Rosie's thread too.) Just read a study that says marathon runners have a higher pain threshold AND higher pain tolerance than non-runners, adding up to a 'reduced experience of pain'. Ah, so that's why we do it, then...
mcs wrote (see)
Nice 5 mile run this am first mile slow and then four quicker miles. Supposed to do six but as I have to run home I am going to get those done easily. Nice shower in the new facilities prior to work so all nice and fresh ladies no need to sniff!! Any problem in splitting runs do you think Sam? As I commute this way sometimes I have to. SHould I run them a bit quicker as shorter sometimes or as set out in the schedule?? Using the RW sub four one. Congrats to Mr M for his victory.
Hi mcs, I think it depends on the purpose of the session. If it's an easy or steady run, I don't think splitting it up is a problem (as long as it's not all the time). If it's a tempo run or progression run or something then I think you do lose out a bit by splitting it, so try not to do that if it's avoidable. Hope that helps.
Been out for today's session, eaten pancakes with cheese and a tiny bit of ham. Rich stuff, I then to use low fat milk and go for more eggs. Had four of them and was full.
Right, splits for the intervals.
Summary 54:59.4 6.25 8:481 10:02.7 1.01 9:592 2:00.0 0.29 6:543 2:00.0 0.19 10:424 2:00.0 0.27 7:175 2:00.0 0.20 9:596 2:00.0 0.30 6:407 2:00.0 0.19 10:428 2:00.0 0.29 6:579 2:00.0 0.18 10:5510 2:00.0 0.30 6:3511 2:00.0 0.18 11:0412 2:00.0 0.30 6:4513 2:00.0 0.19 10:4814 2:00.0 0.30 6:4315 2:00.0 0.18 10:4916 2:00.0 0.29 7:0117 2:00.0 0.20 10:1518 2:00.0 0.29 6:5119 2:00.0 0.20 10:0320 2:00.0 0.29 6:4821 2:00.0 0.18 11:0322 4:56.8 0.44 11:14
OK, I'm doing these too fast... Feel good for them, but aware of injury potential. Finding it difficult to check my pace when my arms are pumping away like mad... (that's my excuse and I'm sticking to it). Promise to try harder to stay in the pace zones.
Normal eating tomorrow and then into the carb sessions on Thursday, woohoo. Bring on the full fat Coke (other cola drinks are available).
Craig have a favour to ask - would you mind just posting the session up each day as you tell us how it went - if you have a copy to hand? I'm being lazy - it just saves me trying to search back through the thread to remind myself (Must be my new old age making me forget what you're meant to be doing).
It's a good excuse btw!
Lol - that would be perfect - I know we're slacking eh! If you could remind me also what pace you're aiming for in the fast bits then I will understand why you think you're doing them too fast ...
I am completely in love with my new toy - I've even got a new column in my spreadsheet now for average speed and I won't have to map my runs anymore to find approx distances. JOY!!!
I luuuurve malt loaf....a few years ago after a triathlon it was my saviour as post race snackage! Oh - and I didn't have pancakes after all last night (boooo) - OH had already cooked a thai veggy curry when I got home and was too full after that....was nice though and mega healthy version
My new love - reflexology...it ROCKS! Every 2 weeks we have a lady come into our company offices so we can have a half hour massage or reflexology session as a reduced rate as part of our benefits and had a reflexology session this morning....soreness in my calf is way way reduced compared to before it! Amazing! Maybe I'll be ifne for my 9 miler tomorrow after all
Love is life. And if you miss love, you miss life.
Quiche for lunch home made by my OH last night yum. Malt loaf lovely but haven't had any for twenty years since being diagnosed with Coeliac though. Remember it well.
6 miles slow today at 10mm did three this morning to work and will be doing the rest on the way home. Thanks for answer Sam. Speedier sessions I will do as one as suggested. Though I did yesterdays intervals in two halves and ended up doing out of necessity(need to sleep at home!!) an extra two miles.
yep they are rather quick... at least the distance covered in each one didn't decline, which would suggest you were fatiguing, so that's good. But you take more out of yourself than you need to by going quicker than pace guidelines suggested - which ain't ideal when you have a race at weekend! Still, Fri and Sat are easy days to recover.
BoDuke wrote (see)
Hi guys. Hope everyone is Ok/getting better. Got to be quick, looking after Thimas tonight and he be teething... Bugger. Been practicing carb eating... Good lord... Managed 408g so far: Double porridge, honey, orange juice. Two muffins Risotto and garlic bread. Feeling quite bloted... Gonna leave that till Thursday now.... Ruth: got half at weekend. Been using High5 gels. Had two last weekend, been takin my own water on runs as I can't stand sports drinks (but maybe high juice with some salt though???) so thinking about using 3 for half. Going to eat breakfast at 5am and then kip again... Will be in a tent, so got to be easy with minimal cooking. Thanks guys, in a bit he's getting upset. Have to get the Calpol out....
BoDuke-hope the tooth/s have appeared!
Hope all those injured or ill are on the mend!