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A bit like sub-4 (but 15 minutes quicker)
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nice report there clairster, was like I was there with you ! always a great feeling when you finish strongly, well done, cracking time on a tough course. Shows how the speed work, intervals, tempo runs makes a difference. looks like I'll be using you to pace me to a sub 1.40 at the BM !
certainly am JBSS, my place for 7.20-30 then catching 8.25 train , aiming to set off from keighley around 8.50 and a nice slow social run back along the canal . Bet non runners would be amazed at our definition of a social morning !! hardly costa coffee (although will certainly be drinking one on thew train out)
You're right NN, just a bit worried I'll get so used to my enjoyable effort free recovery runs , when it's time to put some effort in and feel the pain my body will have forgotten how !! might have to start with the downhills only ! Remember from earlier postings how much you like downhills, you'll love the clifftop runs in march !! the downhill bits are only short but well steep and great fun especially as you blast past all the cissy road runners gingerly feeling their way down ! hahaha!
Hi euph, you're on for the 22nd still aren't you ? ozy are you still ok ? NickM ?? after your recent run you'll be leading from the front by the sound of it !!
did another easy run round the lanes at lunchtime , 6.30 miles just over 9.30 min miling , enjoying the views and just chatting all the way round (what a suprise eh !) will be looking to edge the mileage up over 50 by the end of Nov, no doubt hitting the target on the canal run ! and then looking to start the faster runs again.
impressive position there freemers, looks like the long layoff hasn't slowed you down !, watch that achillies though !
cheers
beders
Clairster, thanks for welcome -nice you are coming back to form -can be fustrating when the PBs stop coming f0r whatever reason. If I remember our times for various distances are quiet similar.
JBSS - wish I could go as fast as you do! You'll be back it faster than ever.
Euph - thanks - I made the mistake to start slow and got stuck behind traffic on the single tracks along the way - just treated it as a muddy slippery tempo run.
Disaster - my tight hamstring now sore and have been ICEing it as far as I can. Put paid to my interval session tomorrow with club. Haven't been injured for a while, think it was my mad spinning session on Friday which i did when I had to miss track session because of son's collar bone break. One step forward and two steps back
Freemers -watch out with your achillies - sounds like you are doing the right thing by resting.
LS, Clairster, JBSS , NN and Freemers at your respective races over the weekend..
With the weather like it as been over the last couple of days I would say anyone who even bothered racing deserves congratulations. I'm not sure how windy it has been everywhere else but some of the blasts we strong enough to bring me to a grinding halt and I wasn't even racing. I missed my long run yesterday as I wasn't feeling quite up to it hyesterday after a night out with lots of curry and beer. So 12 miles tonight which is the longest run I've done for ages. The cross training in the gym seems to be doing the trick as fingers crossed my back isn't causing any problems. So Beders I'm still on for the 22nd. I'll try and get a 15 miler in next week so the canal run doesn't seem such a shock to the system as the last one.
Ozy
Clairster another inspirational report! I felt like that at Macc, it's fantastic to get a bit of speed back isn't it?
Four Villages might be a good one for another attack on your PB?
Morning folks,
Clairster - your pic sums it up, you look on top of the world and in GREAT shape! Good for you for changing approach earlier this year, look how it's paid off? Interesting what you say about doing easy runs too hard and hard runs too easy, I think I'm a bit guilty of that too.
Freemers - take care! We don't want you on the bench again, especially since it looks as though you'll be cleaning up the Ladies prizes before too long!
JBSS - yes we will deffo have to do some long run together! Once your poorly adductors sort themselves out, you'l be flying again. Your time on Sunday was still better than my HM PB, though obviously a bit tardy for your standards!!
Beders - yep, I think I'll be with you for 22nd. Need to sort out the logistics.
I'm running this morning, as I'm working 11-7 this week (this shift malarkey is new to me, normally I just work when I need to and can be quite flexible). Just a steady 6-7 miler, not going to push the pace.
Happy running!
Morning..
Clairster..great pic hun...and I can can tell you are still buzzzzzzing..wonderful... I agree that it is easy to get into a running rut...its not till I look at a proper schedule eg P&D....then I realise my running has no structure to it at all..same routes..same times.....adding a few sprints..and tempo runs and miles !!! makes the world of difference...hope P&D works well for you.....you keep up the mileage and we will be reading LOTS more great race reports from you..
Beders looks as if your recovery is going well.....wish I could join you all on the canal run..
Freemers...was the achillies the same problem you had before... ...?..take care..and focus on that IMPORTANT race next April..are you GFA start ?..
Euph...move on from your bad run..we all have them. ...you havent been well..we take for granted our fitness and forget..if we arent 100% it makes one hell of a difference to our racing..
JBSS you too...that is still a very good time you know...take care of that strain....do you cross train or swim other times or just during injury..? (boring isnt it ) ?
umbongo..sorry to hear about the hammy problem..stay away for the fast stuff till you are 100% thats when the damage is done..especially on a track...you would never catch me on one thats for sure..
Ozy....nice that you can look forward to the canal run...hope the back carries on improving..
Nick..I fond shift work actually seems to leave me MORE time to run....even though I do work full time it doesnt seem like it...enjoy your run..
my schedule has me down for 7 miles including some 100 meter strides....but all thats after I have met my mate for coffee and choc muffin...
Stop Muffin about!
Very good LS, where do you find all these photos?? They definitely make me giggle!!
Euph, I feel the same after Sunday, but no use dwelling on it, onwards and upwards, at least you know exactly why you had a bad run - man flu, so once that's right, you'll be just fine. Sometimes we just have days like that too. I don't think my adductors were the problem at all, I'm just not in great shape at the moment. Do you have entry forms for Rombalds please, can you send me a link?
Nick, perhaps we can get the train from York through to Leeds and meet the rest of the gang for 8.25. Will see what best train is from York, then I'll need to be at yours about 30 mins before? An early start for me, urghhhh!!
Umbongo, easy with the hamstring, perhaps it was the XC which tweaked it a bit too? At least you're doing all the right stuff, some gentle stretching also helps, then see how you feel in a couple of days.
Beders, will either meet you at Leeds Station with Nick or come to yours, will let you know well in advance. Glad it'll be a slow run, my leggies aren't into fast stuff at the moment, he he. Bet it's a bit cooler than last time went along that route.
Freemers, hopefully your achilles isn't too bad, but you know the drill and you're being very sensible about it, resting and stretching, obviously the rests do you the world of good!!
Ozy, glad you can make canal run and your back is behaving itself.
Clairster, what a great photo, once again I think I'll pass on mine!! I'm the least photogenic person ever, never mind at the end of 13 miles. Glad you're inspired by your run, you deserve it and well done again, keep buzzing
NN, could do with a choccie muffin myself at the moment. I've been thinking about runs at marathon pace and building the length of them throughout your training, it's definitely the way to go - are these included in your schedule? Just waiting for my schedule to come through from coach - I know it's going to have lots of long runs and high mileage, so at least I'm prepared. She's already said the first 20+ miler needs to be before New Year (not including Beders' canal run).
Cycling for me today, inflated the tyres and checked the lights on my bike last night. Opted for the mountain bike rather than the road bike, as the roads are really wet and slippy with a nice layer of slippery leaves, so thought it may be the better choice. Perhaps I'm just being a wuss. Plan to take the longer route home and get around 15 miles in, plus this morning's mileage.
NN - enjoy your muffin - I know you are right about hamstring but the question is can I stop myself ? I have interval session with club tonight (which I will probably miss) and track session on Friday (with another club!) which i hope to go to.
Clairster - you're looking good considering its the end! On training front i did a bit like you by avoiding autumn marathon and concentrating on speed. I also do a lot of cycling -not as much as Chelsea Plodder - Just started doing two interval sessions a week -desperate to get my 10k time down. Also focus on February half at Fleet and would dearly love to get below the 1:40 mark. My main enemy at moment is weight and find it next to impossible to shift the extra pounds -it goes on with amazing ease.
Just a piddly 5 miler for me today before I go and see the fizz tonight. Pain was less and it didn't hurt whn I twisted around to look for traffic when crossing roads. Previously this was a painful experience.
I've pretty much given up on my 1000 mile target for the year, although I'm only 125 miles away from it, there's an outside chance but no way am I going to push it. It's a shame, at one pointg I was on target to do the 1000 by around this time, Oh well.
Did loads of stretches and twists after the run and things certainly feel a tad better.
Well done to the weekend runners and good luck to Umbongo with the hammy issue.
SB
Hi All,
I had a lovely run this morning. New job means a combination of 11-7, 5-1 and 3-11 shifts - on the face of it, not ideal for running BUT I think I might be coming round to Night Nurse's way of thinking. This morning I gotup at 7am, had a slice of toast, made packed lunch and washed up last night's dinner stuff (naughty!) before heading out for an easy 7 miler. Then I hopped on my bike ready to catch 10.11 train to Leeds. This could suit me very well! One good thing about new office is that it has a shower, so when I'm on late shifts, I plan to run in the morning, then do a recovery run in the afternoon/early evening during my break. Otherwise I'll just be sat twiddling my thumbs.
One very big advantage is that I'll be doing this in the light!
JBSS - I think you're being a bit hard on yourself. It's more than likely that sore groin caused you not to run as well as you’d liked. You'll be back to your old self before you know it. I'm going to run 13 miles on Saturday, then would love to come up to yours if you’re free? Plan for Canal run sounds good, we need to be in Leeds by 8am, there's a 7.28 one which might suit? Or I'm happy to drive over. That's probably best, seeing as you'll have driven down from Bedale?
Tomorrow morning is mile reps. I'm going to aim for 4, at sub 7.30 mins if possible.
Happy running!
SB - cross post - how's the injury?
Umbongo - we sound very similar in terms of how easily we both put weight on!
Injury: I've had hip/groin/abdominal and thigh pains of various types over the last 18 months and it got worse on the left side late September. So I decided to get it sorted.
It seems I had a mis-aligned pelvis and a damaged Psoas muscle. The fizz also found a problem with my adductor longus (that's a groin muscle in my world) and when he massaged it on Friday I nearly hit the roof. I've had a hernia specialist rumaging around in all sorts of places, I had an MRI scan, ultrasound, various deep massages, pelvic re-alignment and given a few core exercises to do in the last 3 weeks.
The main cause is poor core strength, so it's my own mini Pilates class in front of the TV each night from now on. I've already started spinning classes and at some poiint may re-introduce football (maybe after the FLM09). I need to vary my exercise to keep my core strength up and retain good all round movement I reckon, that's why i started some new post run stretches and twists today.
If you're interested, this is pretty much spot on for the symptoms I've been having, amongst others...
Ouch, it Bloomin' hurts!
The problem I have now is staying fit as I've had to drastically cut down my running. I now have to hope the healing process is quick and that I can get on the marathon trail by mid December at the latest if I'm to challenge 3.30 or maybe even sub-3.25 at FLM09.
Sorry to ramble, but you did ask!!
SB
JBSS..to be honest there arent many marathon paced runs in the P&D schedule...sections of some of the long runs..LATER on in the schedule have marathon specific miles..the first one not till 10 weeks before FLM..17 miles..including 12 @ marathon pace..then another 6 weeks before similar mileage...and that is it....although I can see the point in doing them..it just doesnt seem to be part of this schedule..strange....each week does have a "faster " session..eg..this week..1 run of 7 miles inc 10 x 100 meter strides...next week 8 including the strides...the week after 9 miles including 4miles at half marathon pace....just ONE session like that per week.....a general aerobic run which is 8-10 miles done at a steady pace..which I try to do with the club..this is usually around 8 - 8.15..min miling .(so guess that is my marathon pace run) ....
As for the 20 milers..yes I get one in just before the new year...
umbongo.....I have done track sessions in the past..but have often found the day after I have a niggle somewhere..with me its usually my shins... so I substitute those fast sessions with strides..and 3-4 miles at half marathon pace incorporated into a longer run.....I do know lots of people though who love track sessions and have really benefited from them....I prefer extra mileage myself..good luck and listen to your body......everyone is different and I guess there is no right or wrong...
SB at least you managed to run without quite so much pain....hope you continue to recover ..be patient and dont over do it..those core exercises are boring though arent they ?
Nick those are strange shift times..is that 5 in the morning..or afternoon to start ?...you will get loads more daylight running done which this time of year isnt easy if you work 9-5..in fact its impossible...have fun on those fast mile reps...easyish to do when racing...not so when running alone..
did my nice little session in 58 mins..7 miles including some 100 meter strides...medium long run tomorrow.. 11 miles at around 9-9.15 min miling..
if I could find a choc muffin THAT big LS it would be all the carb loading I would need for months...nice though..
I see it recommends you wear WARM PANTS. Same thing as hotpants?
SB - wow - as you say I did ask
Because I put on muscle quickly I avoided much upper body weight training and was also bad at keeping up my core work - it does however, make a big difference and I am now trying to do a bit every day.
NN - pretty much decided not to risk it tonight. I started as a sprinter and so prefer shorter distances, hence why I like my track sessions -I am no longer fast which is fustrating -but I am getting faster. My favorite part of longer races is the sprint finish which can be annoying to others but tough.
You're right Freemers. I thought they were the same as hotpants so went out and bout a nice running kit. Notice the extra cushioning on my Asics Gel Poofhouse 2000s. The socks are a direct copy of Paula Radcliffe's.
Just watch, LS will be straight down to Sweaty-BettyShop first thinng to get the same kit...but maybe in Fuschia?
Does my bum look big in this?
SB
Glad I'd already eaten my breakfast by the time I got to that piccie! Euuuggghhh!
SB - sounds like you're managing your injury well and being proactive. Fiingers crossed you'll be running stronger than ever and banging out those 7 min mile lunchtime runs again, without breaking a sweat before too long!
Umbongo - are you dieting? Dieting for me doesn't seem to work. God that sounds like a cop out doesn't it! What I mean is that I can't diet very well (obviously eating less would make me lose weight). The moment I start a diet I turn into a food-obsessed neurotic. I've come to the conclusion that I am better being half a stone overweight , happy but maybe a bit of a slow runner, than a lithe whippet and miserable!
NN - yes they are queer shifts, They run 5am - 1pm, 11am - 7pm and 3pm - 11pm. Not quite as dramatic as your shifts, which from your screen name obviously include overnights! But, you're my inspiration to make these shifts work for me, and keep up some decent running,
Mile reps for me this morning. Will head out in about half an hour.I hate them!
Nick
good luck with the mile reps nick. i love them..when they are done. ui thnk they are fantastic for your fitness and mentallyf or race preparation. i think including them in my training has helped ALOT
i am watching my food intake rather than dieting and have cut out cheese, sugar and chocolate/cake (there always seems to be loads around here, its a great test of my will power!). lost a few lbs in 4 weeks (maybe 5?) which I am happy with. its amazing how many extra calories can sneak in and just writing what i eat diwn has made me much more aware of this. my one weakness is alcohol..i can be good with everything else just fail miserabley at this!
Nick...I would rather do nights I think than start at 5 in the morning
..... my shifts are ...3 x nights 8.45pm-7.45 am ...I do those on the trot...and 1 x afternoon shft.. 1.15pm -9.15pm
I start my run of nights tomight this week....so can get a nice 11 miler in some point today...
umbongo..I do admire sprinters..they say people run marathons cos they are affaid of the pain of running fast...(very true in my case)
SB no wonder you got pelvic problems..running in those boots...
NN - I was a sprinter at school and then a heart condition forced me to take a year out and never really got back into running, except as part of a sport (rugby/football). I like short bursts of pain and 10k is my limit. Part of the challenge of marathon running was to overcome my adversion to running for long periods of time. Not sure that the pain of running fast can beat the pain of those last six miles of a marathon
NickN – like you diets don’t work for me. I try to eat healthy food but know that I tend to snack and that is my failure. I also eat after a hard run probably more than I should with the pretext that I am recovering. When you see Paula eating a bit of toast then running a marathon it makes you realise that you don’t need to eat a lot. However, I run a lot and eat a lot less than many people I know who do not exercise. I am happy with the weight I am at moment as that is where I probably should be but would like to slim down for a short time to really improve my PBs.
Clairster - I admire your will power. Have of often thought about writing down everything I eat in a diary but never get round to it –it would probably be a eye opener. Worst time of year to lose weight as well