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take it nice and easy this morning mcs - beautiful day here
Funny Hat that is a really impressive improvement. How many miles are you doing and what kind of running to make that progress?
nice running mcs, you look to peaking at the right time.
hi mcs - that dosent sound "easy" but glad you enjoyed it and a big morale boost for your full in a fortnight - enjoy your OH lunch
Luke Ellis 2 - Love Born to Run, totally took that on board, even started eating chia seeds until I read a cautionary tale about blood pressure reduction, and mine's low already. I'm hoping to transition the shoes, not very confident though as I seem to be such a wreck already.
Choisty - I love to run too, if I could I would just run everywhere all day but see wreck above. Today I have been back on the bike after a mob match [only 3.5 miles] in the park yesterday. Fitness is through the roof but right hip and lateral bony bit behind knee have been winding up in a TFL episode all week since Watford. Then this morning left knee, a usual suspect, started having a word. So I am rollering and streching. Bike not ideal for any of this either.
The latest weapon is an acupressure mat. I am pretty sure this has helped sort hip out a lot in a couple of goes last night and this morning. All you do is lie on it. I did this in bed this morning. Quite ouchy but I'm fine with that, it radiates and fades like any trigger point. Needs to be direct to skin though.
I'm suppoed to be doing Stockley Park 10K next Sunday, went for a recce in the week as we are supplying volunteer marshalls also, and it would need to dry out a LOT before I'd run it other than very gingerly. Shiny outcrops of pebbles protruding from loose wet sandy stuff.
Reiki - 47 refers to the episode number of one of the podcasts on MarathonTalk - i've also just bought a black adidas 26.2 tee shirt and like it a lot (from Sweatshop with MTalk logo on as well)
Thanks Oscarr, I like the idea of ploughing through them all to immerse myself...then again, maybe meditation would be just as helpful!
Reiki - thanks for that...my only issue is the gym I belong to does not have any 'deep' water, i.e. can stand up all the way down the pool. So think I will need to travel further afield which will make it less convenient... Did you really do 3 hours AJ at one session, was it not a little boring? Do you have one of those swimming MP3 players - would be interested which one and how good as am thinking of getting one for a b'day pressie next month. However, I guess it's a little uncertain how long the plantar fascitis (or whatever it is) will take to clear up. I'm getting new custom orthotics next Monday so hopefully that might help, and certainly not running til at least then. Am thinking of leaving it a bit longer though as really don't want to aggrevate it. Seem to be such a range of recovery times that I'm not sure how conservative to be before I attempt a run again.
Well had a glorious bike ride today - almost not missing running! Weather helps...
ps no. I've not done Harlow (is it a nice course?) but certainly sounds like we must have been at many of the same races!
Reiki/WW, do either of you run "barefoot"? The reason I ask is that I seem pretty bullet proof and I put it down to two things 1. being poor as a kid and not having trainers, so much so I used to run 15miles barefoot over all terrains (including shingle beach!) 2. playing any sport put in front of me, from polo to darts meaning all muscles got a workout, I now chop wood to keep my core strong.
I intend on a quite a few Newbury park runs this summer as I try to regain speed so I will see you there, the course looks quick too.
I raced 10M this weekend at Alton, the course is the very definition of undulating, there is not a flat stretch anywhere ont he course, so stride length and cadence change constantly, still I kept my sub-hour streak going, it is now 9 on the bounce..any other racers this weekend? how did Newbury 10k go?
I planned a 13 mile training run but had to be rescued at 9.5 miles - just too tired to carry on! Seem to be getting worse since Paris
Hi Choisty - not tried barefoot but have heard others talk about its injury preventing abilities. Suspect I need to get rid of this annoying foot pain first tho. I heard you need to train your foot strike to be different first? I'm certainly cross training at the moment. Latest is just bought a hula hoop for core training!!!
Emma - am sure your body is still tired from the marathon! I did brighton and not running as injured but the friend I ran with said she si struggling with anything longer than 5 miles still so sounds like you're doing well.
Thank you WW! I've bneen feeling a massive dip in confidence as a result of finding running so tough!
Will try to be kinder to myself. I've got a 10k race on Sunday - suggestions for prerace prep most appreciated ... ie what should I be running this week?
Think a day per mile raced is the recovery time for a full marathon so you should be feeling better soon Emma.
After yesterday's run I am feeling good today and considering my mara in 13 days. A nice tail wind as yesterday would be nice please. A sub four on paper just about possible but not counting chickens. The central govenor is going to be saying 3.59.59 now though. I promise to run very easy next Sunday Oscarr!!
Hope injury heals up WW sure it will soon. Sounds like you are still flying Choisty what mileage are you doing a week at the moment?
Emma, don't worry, run how you feel, not how you think you should. I think the following for the week would work,
Mon: easy 3-4M
Tue: 1M w-up, 1M race pace, 1M w-down
Wed: 5-6M steady
Thu: 1M w-up, 8 x 100m strides with 1min recovery, 1M w-down
Fri: Rest or run for fun, you choose
Sun: Smile, joke, laugh and race
MCS, flying but not soaring yet. Last weeks mileage was 44 running once on six days. BNow make sure the taper is as good as the training
What was your maximum mileage leading up to Paris C?
This week I am doing.
5miles-1 M jog then 8 x 400m fast with 200m recovery then 1 m jog.5miles slow1M jog then 3 miles brisk then 1 mile jogRest Friday3M saturday easy12 Miles steady Sunday though might just do an hour as Sam Murphys schedule.
Been using the RW Ultimate Schedule for Sub 4 which I believe Steve wrote......I dont think I have missed any of the runs out, only the odd Saturday 3 M easy but I have to run to work most days so done the extra few miles. Any tips for tapering then C you gleaned from Paris?
Choisty - Newbury is my home parkrun so would be delighted to run it with you although maybe not at your pace just yet (my PB is 20:15) - so give us a heads up if you plan to travel over.
We always have a warm welcome for celebrities - and the rock cakes in the cafe afterwards, well they rock ha!.
Newbury 10k was fun on Sunday - hard not to be in the brilliant weather, about 13 degrees C at 10:15 and rising as the 800+ runners set off. The winner (3rd year in a row) got round in 32:xx despite the wind so it was quick for some despite the first 2-3k being uphill and into wind.
Thereafter a mixture of footpath, gravel track and tow path for another 3k ish, and then road to the finish in the Market Square. Cash prizes for the few, medals etc for the many and all in all a good, speedy workout for those like me, back off a marathon, VLM in my case.
In case anyone is interested, a 25 sec course PB for me of 44:42; 2nd in V60 this year and 76th overall v 94th last year. A nice event and even got "medaled" by the Mayor no less, complete with his bling.......
Anyone seen Bo ? Getting concerned now.
Choisty wrote (see)
Emma, don't worry, run how you feel, not how you think you should. I think the following for the week would work, Mon: easy 3-4M Tue: 1M w-up, 1M race pace, 1M w-down Wed: 5-6M steady Thu: 1M w-up, 8 x 100m strides with 1min recovery, 1M w-down Fri: Rest or run for fun, you choose Sat: Rest Sun: Smile, joke, laugh and race Thank you lovely man! That is more sessions than I would usually do but they are shorter so should be pretty easy to fit in. I usually go to track on Thursday evenings - so can either do 100s (what are strides?) or do 8 x 200 with 1 min recovery. I am much happier already knowing that I have a plan! Last week I ran a 10m race on Sunday, 6.7 'recovery' run on Monday, 7.7 at marathon pace Tuesday, 4 ish miles at track doing 12 x 200m Thursday, cross trained on Friday and then 9.5 on Saturday. Think that even though the race the week before was technically not part of my milage still meant I was more fatigued?
Well done Mike - great stuff!
MCS, what I learnt was that a taper doesn't have to be as deep as I normaly go, for example I ran 14M at 6:30 pave 1 week before, with 2 rep sessions the week before and 1 the week after. This stopped the gremlins getting in as I new I still had the speed and endurance without overdoing it, I was a bit sceptical but trusted Steve and I now belive him to be the Mesiah! Oh, my peak mileage was 97, if I'd known I would have run 3 more. The schedule looks good
Mike, will see you there, I only live in Kingsclere, just need to my wife to take my boy to swimmin gone Saturaday morning. Really good performance on what is a tough course (I have it a go last year), bling never goes a miss congratulations. If you are around on 8th July, I organise a race in Kingsclere www.twistkingsclere5.org.uk if you fancy it.
Emma, no worries..Strides the way I do them are 30 left foot strikes in 19 seconds, initially I would reccomend 100m trying for the fastest leg turnover you can manage. If there are too many runs cull the easy ones first.
Oscarr, not seen him...most odd
Hello all! Just back from holidays and feeling hugely invigorated
Have read through everything I've missed so first off, both commiserations and congratulations to Oscarr. Well done on making double figures in your marathon tally and on a good solid time. I'm really sorry you didnt achieve your goal - know how disappointing that is, but it sounds as if you're learning/reflecting from the whole experience to apply to the next challenge.
And on the issue of marathon distance runs... I'll just add my tppence worth. For Choisty, a ful ldistance run was only just over 3 hours. For you (and most of us!) it'd be significantly longer - maybe 4, 4.5 hours and that just isn't a sensible run to be scheduling in to your training, in my opinion.
Hi EmmaC, so you've got your next marathon lined up already, huh?! Trying to think what time of year that one is... Is it an autumn or spring? Good to see you're getting a bit of direction back after feeling a bit lost.
Good 10 milers to add to the list - Canterbury, and Dartford - both in January.
Er, what else? Well, I've just been on a week triathlon training camp - so have swum and biked ever day, and done a little bit of running (2 short runs - pretty pain free). I'm banishing the Garmin for now as I don't want to see my pace or distance - just running 15-20 mins. My main goal for the week was to immerse myself in the biking and swimming and then be fit/pain free enough to do the sprint distance tri on the last day. And I did! I was really pleased with my swim and bike, and managed to do the 5km run without pain (in a relatively slow 22ish mins) to finish third woman overall in 1 hour 17 mins! My hip did hurt a lot that afternoon but it has eased off much quicker than before and I'm pretty much pain free again, 2 days later. So it's looking a bit more positive for full recovery now Or at least, a season of 5kms and triathlons...!
Nice to be back in touch.
Good to see you back running and recovering well Sam!!
Congrats to Mike great running.
Sad to hear the news that the 77 year old parkrunner who had just completed 100 park runs died last week in Bradford. That sounds like my way to go in bed, after doing 100 park runs, comiserations to his family and friends.
Hi Sam - wonderful to have you back! So pleased that you are so much on the mend - fantastic news. Love the slow 5k at 3 1/2 mins faster than my pb!
I am still feeling rather lost - I was going to try and use the plan you had given me for my Dublin training although this will be hampered by holidays and lack of 20 mile races as preparation. Dublin is at end of October.
If you don't mind when I've got my plan together might I be able to pick your brains?
I am missing everyone terribly and really feels odd that I won't be bombing up to Birmingham at an ungodly hour to meet for training camp!
Thanks for the advice - so Thursday is 100m fastest my chubby legs will manage with a 1min recovery? Sounds groovy!
Sam, good to see you back and on the mend, although triathlons are a dodgy affair, all that latex and switching positions!
On the topic of 10milers...looking for a fast one Lordshill (Nov), Salisbury (Mar), Maidenhead (good friday)
Sam - great to hear from you again and really good news that you seem to be putting the hip problem behind you which must be a big relief - have had a complete rest these last 8 days but may start running again tomorrow as the legs are completely recovered (in fact they felt pretty good after about 3 days which was strange) - will take my time to decide if its Abingdon or Kielder in October and what the objective is (time or scenery??)
Choisty - i've still got your Kingsclere5 pencilled on the calender for that beer you promised me ...
Emma - good luck in getting back into a weekly routine with your running - it really helps me having medium and long term races/goals set to focus on at least an outline plan for the short term weeks - think this time of year is about enjoying the summer race series without the big marathon pressure and using the spring training fitness for some good times (hopefully)