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Googling will find you loads - gastronemius (sp?), soleus, and achilles tendon stretches are all subtley different, so try to hit all of them. I don't know a clever way to stretch shin muscle groups except putting the front of your toes of one foot on the ground behind you (standing) and push down with knee. Come to think of it, kneeling down might do it, but I'm rubbish at kneeling down, can't really do it at all.
I know I sound like a born-again stretcher, but if you can find something that works now, then it's important to carry on with it after the initial problem has gone away too - prevention and all that.
Rodney getting massage does work wonders, I had a couple prior to connemara just to loosen my muslces and it felt great after, sore at the time. Also had massage during the 24 hour race and was amazed how it got you going straight away. I used helen from up and running as she was local and she was good, Jim also used her. As for stretching I dont do as much as i should but it will help
C75 - Brilliant video , the commentator is hilarious. Thats the way all XC race sshould be run.
Have son and daughter running in earlier races tomorrow night so will be there to give you a shout. Good Luck.
Really enjoyed that video C75. Looks like a great family day out.
Went to interval training tonight and managed ok. Legs were a little sore but the harder I pushed myself the less pain I felt. Did stretches before leaving the house, before training and after training and notice a big improvement but will probably go for a massage too.
I've been awake since 4am. Coughing my lungs up. HR 15bpm above normal and dosed with the cold.
Armagh is a DNS for me. GUTTED but not going to risk a repeat of last year when I trained through a chest infection and paid for it, for weeks.
C75 - just came on here to wish you good luck for this evening, so sorry to hear that. I think you've made a wise decision though.
Hope you feel better soon.
Unlucky C75. You will be in better shape next year to take those guys on. Never an easy decision when you are really looking forward to a race but as you say, a repeat of last years chest infection isn't worth it.
Sogs law C75-get well soon. Interesting to see top Annadale guys racing tonight-2days before the Senior Cross Country Championships!
Keep at the stretches Rodney and use foam roller on tight muscles.At physio myself and foot injury improving with manipulation and ultrasound.Slight discomfort at intervals last night but nice to take part again! Might make it to Parkrun soon
-any chance having a later start? say 10ish
Ptb - my resident nurse is at a black tie event tonight so I will relying on my 3 year old to cook my dinner, mop my brow and generally look after me...
Couldn't bear watching it anyway..
I suppose you've all heard about the club merger?
NBH are merging with the crowd that put on the donkey derby? Fantastic.
Seriously though. No?
Abbey, Willowfield and Annadale merging.
You're close to the jungle drums, Mr. 75.
BBT - what do you make of it?
C75 maybe you'll not be called that "big fella from Annadale now"!
I think it will gain a few girls Rodney but not so sure about the guys.Over time though that may change...
Bit surprised to hear that was happening. Hard to know the motivations behind it. Abbey and Annadale were going ok(well annadale pretty much win everything) and Willowfield have a very good crop of young guys coming through.
Hard to know how it will make people who are currently members feel and whether any form of elitism will creep in.
Perfect night for a race. DOUBLE GUTTED.
'Annaabbewillowdalefield Athletic Harriers' will require a large race vest....
Sorry to hear about the situation C75- i know "maybe next year" is cold comfort
No Armagh report but had an interesting night in Tollymore.
Dropped my head torch during warm up and broke it! Had a spare but the battery ran out 1 mile into second lap - it was pitch black in the trees, on a path I know well but I still nearly ran straight through a corner and over a steep bank. Had to halt to a walk and wait on the guy behind to catch up and then ran beside him for the last 1.5 mile - lost well over a minute in time.
But still good fun! Was still quicker than the same race in November.
Good running Lisoider. You'll have to eat more carrots to see in the dark.
5.8 miles last night lovely night for running a bit cold at the start but you soon warmed up.
Here's an Armagh report - Wow. Bloody hell those fellas can run.
Slightly longer version:
Jonny Mellor struck out on his own from about halfway, and with one lap (1k) to go probably had 30m clear on a small chasing group, and was running well and looked set (at least to my eyes). But the bunch got closer and closer, and in the end another English guy, Matt Bowser, just caught him to win by "not very much". Tight finish for all the top placings I would have thought - haven't seen any results yet, but it looked like 6-7 all finished within a few seconds. Think the winning time was 14:15 ish.
Justin ran strongly for a decent PB, 16:15 or so.
Saw AlanR in the open 3k race afterwards, but didn't get a time.
Link to results. Top three sub 14 minutes. Some fast times recorded. Alan finished 25th in 3K sub 10 mins. Kerry Harty won the ladies 3K.
http://www.armaghroadrace.com/results/2010/men_inter.pdf
Stone me those are quick times puts my head away just think about it
As Kenny said a great night for running manged a nice easy 5 miles was thinking about giving the parkrun a blast tomorrow but think i will give it another week or so chest almost better a still coughing a we bit . Hope to get a nice 20 miler in on Sunday morning which is much better fun anyway
Hope everyone else has a good wekend running,racing or recovering