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I did some icing last night and am working from home today so will do it as often as I can.
Thanks for the info about the trainers.
Will kepp you posted
Excellent dedication to get into the track when it was locked up
Do you find it easier/better doing intervals on a track ? I chose a fairly flatish route near me to do mine but I stil ldont think it's ideal; you've got cracked paving stones, tarmac that is raised or dips, stuff lying around, lamposts and bus stops to navigate etc. I can imagine it to be quite tricky when running flat out to focus totally on your running. I might try looking for a track near me
Carl - that's awesome well done mate
I would try mixing up the distances. e.g. - 400m reps x 12. These could be run a little bit faster pace than the 800s. Good to get your legs going even quicker. Or, 1200m reps x 4 or 5. These would be a little bit slower pace but being longer will make you stronger.
I would gradually build up over the next few months to around 20x400 or 10x800 or 6x1200 or 5x1600 or even 2 or 3 x 2400 (those are tough).....
Carl - maybe we should consider doing 500 x 3600 intervals
I have located the Don Valley stadium in Sheffield I can use for my tempo and interval training runs
carterusm wrote (see)
Carl - maybe we should consider doing 500 x 3600 intervals
No doubt there is some Ultra event out there that would require such madness
Spoons - just what I was looking for in terms of where I should go with these type of sessions. Doing the same thing every week cannot drive the kind of performance improvement that is needed here.
Will build this mix of intervals into my schedule.
Carter!!!! I venture back to your thread and you are asking if you should rest!!!!! Shocked is not the word!!
I have a friend that runs 100 mile ultras for England...... On a 400m track
Carter - how's the ankle now?
Carter - do you think you'll be able to do your LSR tomorrow ? If the ankle is not fully better I would only do a short run at most. You have loads of miles in the tank to compensate for a reduced run.
I am planning mine for about noon and hoping to get 14 / 15 miles in. For some reason I am really tired tonight.
Ok..will let you off if injured. Oooo new trainers- exciting times!! Hope they're a nice colour!!
Maybe take tomorrow off and see how you are on Sunday.
They'll probably put me in a wheelchair.....
Long time lurker but first time poster. I am registered for VLM 2013 and aiming for 3:45-4:00 ish. Bit about me...
I turn 27 just before VLM, started running recreationally around Autumn 2011, purely for fitness but now have the bug. In September 2012 I did the Ealing Half Marathon in 1:49. My training for it was really flawed: because I started out in 2011 with 2-4 milers, I used to always run them as fast as I could (using RunKeeper on my phone to see if I had beat my previous best). This was fine, but I continued doing it whilst upping the mileage for HM (didn't follow a training plan, just went running every 3-4 days) resulting in 11 mile weekend runs at 8 min/mile pace! Mental.
Anyways, you can guess what happened: I got injured. Two weeks before the HM I felt a pain in the inside of my left tibia where it is attached to the bone. I ignored it and ran through the pain. After the DOMS had subsided post-HM the leg still hurt. I went to a physio and was diagnosed with medial tibial stress syndrome. For all of October and November my only exercise was swimming, bike and some incline treadmill running (recommended by physio and does not cause the shin splints to flare up).
I started running again on December 19th - first two weeks doing 1-2 miles every other day. Now though I am following Higdon Novice 1 (http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program) -- the problem is the splints have not totally healed. I have to ice/heat, foam roll and stretch after every run. I'm also taking ibuprofen to prevent any inflammation immediately post-run. The one positive is that they haven't worsoned (yet??) eight runs into my training plan. If I wasn't injured I would be following a plan with more mileage, but I am treading a fine line here and need a lot of recovery time. This week I have done 3, 4, 3 milers (at around 9 min/mile pace) and tomorrow will do 6 miles at 9:30/mile. Next week I have 3, 4, 3 and 9 miles in the schedule. I think the 9 miler will be a real indicator of whether my leg will hold out during this marathon training plan.
At this point I will be chuffed with simply making it to the start line in a fit state. Setting a goal time is not an option right now.
My advice to everyone is to SLOW DOWN. I injured myself because my aerobic engine improved more quickly than my muscle conditioning. Four months on and I am still not 100% healed (although a LOT better). In a way, this has been a blessing in disguise for me because during my down time I read Advanced Marathon Training and have spoken a lot to a friend who has Boston Qualified. I laugh now at the idea that I had no idea of the concept of a Long Slow Run less than six months ago.
In February I am doing the Race Your Pace HM at Eton Dorney but will treat it as a LSR training run. If I race it I will likely ruin my leg again. But it'll still be a good experience of race day conditions.
Wow - apologies for the long post! Hopefully it's useful for some people. I will keep you all updated with my progress; it'll be interesting to see if I can make it through the training and race in one piece.
Also, if anyone has any advice or experience of what I am going through, I'd be delighted to hear it! Cheers.
CW- sounds like a classic tale of too much, too fast, too soon. Hopefully all will hold together for this campaign- I did my ITB the first time I trained for a marathon- ended up running off only 1x 18 miler, and a couple of 16 milers, everything ( including the race itself) was run/ walked, but still manged 4:20 - don't be afraid to run/ walk the LRS's if it keeps you safe- take it easy, though.
4hr should be fairly easy to manage off a HM time of 1:49 - I've done it off that time- and it sounds like you've never tried training properly, so if you manage to get through the trainig this time, you clearly have much more potential than I do ( and age is on your side!). Good luck.
LSR complete. 14.5 miles. 9:35 mm pace. Going for a long soak in the bath.
Good running Carl!