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Fri 6th May
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Another barrier broken for me last night during my track session! First time going sub 3mins for 1k! Coach altered the schedule slightly to make the session 2x1000m with full recovery, a 3rd rep if target times he set were not achieved! so with the carrot of a rep less dangling in front of me, off I set!
session was a long road warm up of 1.5-2miles then:-
1) 2:58
2) 2:58
Nice smile on my face today!
What:
am: 2-miles at 6:20mm pace, 12:40secs, very windy but paced myself well, legs felt ok.
pm: 5-miles at 6-6:30mm pace, starting to add more volume now, canned usual 4.25m route increase to 5miles to improve endurance.
Why:
Endurance building today!
Well done to URR and PaulM, great races for both of you!
Excellent 5Ks from Paul and URR.
Happy birthday Hippo!
All this talk of "my ladies"...I sound like an Ali G type character!
Had a look at the provisional results of the 10K from the other night...a high quality field (nearly 1100 in total) - 9th place ran 32.09!!!
For today...
What: 4.3 miles easy at lunchtime, then a good stretching session
Why: just keeping the legs loose
Ben Lomond Hill Race tomorrow, so I'll be taking it nice and easy today.
Have a good one.
feeling a bit better today- drinking lots of water!
Happy b'day PH.
What: 20 minutes nice and easy
Why: loosen the legs up for tomorrow's track race
Last hard: yesterday
Last rest:9 days
really looking forward to start of track season tomorrow. adrenaline starting to flow!
good luck all racers this weekend- fell runners, trackites, roadies!
Happy birthday Hippo - enjoy your new toy!
What: Rest day.
Why: Fridays and Mondays are always rest days. And I've run too many hard sessions this week (mostly unintentional and a complete failure to control pace on my part). Did manage to run last night at a pace which, although unable to be classified as 'easy' was a lot closer to it than the rest of my runs this week. Goal for the weekend and next week is to work on this as a too-fast tempo run on Tuesday followed by a too-fast easy run on Wednesday has meant my legs have taken more of a bashing this week than is good for them.
Last hard: See above!
Last rest: Monday.
Have a great weekend, and good luck to any racers.
My foot feels fine again but i shall not be fooled! Missed the gym this morning due to listening to election coverage. 20-30 mile bike ride tomorrow so hopefully that'll keep make up for today's recovery/laziness. will do some strengthening exercises at home and stand on the wobble board this evening. not sure whether the wobble board is aggravating my foot though or not.
anyway, happy days training to you all.
Chip: Happy Birthday for yesterday.
PM & URR: impressive 5ks, well done!
Hippo: Happy Birthday. Enjoy the Garmin - I keep dropping hints to Mrs Af, but to no avail.
Saw the GP this morning and after some mutterings about MCLs with his medical student they were about to prescribe the dreaded "rest". Just before they did a flash of inspiration crosed his face like the sun breaking through clouds and he asked: "have you got private medical insurance?" I responded in the affirmative, and he's refered me to a sports injury specialist which is what I wanted, so to celebrate...
What: 6mi steady
Why: because I'm stubborn, stupid and won't rest 'till I've crippled myself!
Last Hard: 2004
Last Rest: Monday
Have a good weekend.
What?: I'm calling it a recovery fartlek - 2miles with a couple of stops for errands along the way. Will do another couple of more sensible miles later on.
Why?: Recovery.
Last hard: yesterday
Last rest: Wednesday
Good luck to anyone who's racing over the weekend.
Matt- It appears your fame has hit all new levels.
Happy Birthdays to Chip(yesterday)and to Hippo.
PaulM and URR- Lovely work boys.I've got the first of my local 5k series races coming up soon, not sure i'll be in either of your leagues.
Well done Micksta.Sub 3 TWICE is pretty impressive going mate.
What- 40 minute jogette this morning, and 5 a side footie later.
Why- Ignoring the footie, taking it easy before tomorrows 20 miles off road.
Last Hard- later today.
Last rest- 1 day.
I'm off to write a stiff letter to my MP!! On cardboard, as Hugh Laurie might say.
Forgot to wish the racers good luck.
Good luck to the racers this weekend.
from talking to those working for the nhs the treatment you get largly depends on how good your gp is at getting you into the system. once in the system the nhs care is second to none - it's just finding a GP that's got it sussed that's difficult.
Must admit, GP and NHS have given me a pretty decent service over the last couple of years, all injuries running related.
Happy birthday Hippo.
Thanks for the birthday wishes from yesterday. Even though I was working it was quite a good day.
I ended up refereeing the U10 girls match so got to run around for two 25 min "running" sessions. They lost 4-3, but they had so much fun it was great to see. T1 scored 1 goal which made her happy.
Then sat down and watched the election on BBC. It was a little surreal watching it during a normal evening's TV viewing, especially when watching Blair's motorcade driving through the empty London streets at 6am, just as it was going dark here.
Anyway, Galloway's tirade was worth the coverage by itself.
Today, just a light mile or so in the park d&d. My knee's still a little sore but I will be okay for tomorrow's race.
Have a good day one and all, esp Hippo.
Spent far too much time last night/this morning watching the elecion results come in; it made the front pages of all the newspapers here, on the grounds that the Icelandic economy is welded to the British.
What: Something, anything. Soon.
Why: stressful day, rushing round all day, now only able to post while 'on hold' at various call centres ... AND the car failed its MOT.....:-((((
Last hard: Wednesday
Last rest: Monday
Happy birthday Chip! Hope you had a good one.
No voting for me, not allowed to vote. Voted for the race yesterday instead
I wondered why no posts;-)
AF
I dont blame you you need it sorted and how it is funded I would not care as long as my injury is fixed!!!
Wish the NHS could have sorted it out for you.
My GP has really tried to help but I have had to go private for treatment as the waiting list even for a physio is too long!!
I going to see a top physio in next couple of weeks at local hospital private for a full MOT to find out weaknesses etc he was recommended and his charges are very reasonable less than my own physio!!
happy birthday to the birthday group enjoy all running related gifts:-)
Miles makes smiles.
Progression
Why are you not allowed to vote are you under 18 then???
Miles makes smiles.
Progression
Only to say that our personal competition is back on, as I cannot really justify using my 'I'm injured' excuse anymore. I was winning 4-2 (victories in races we both do), but I won't be doing many races above 5M.
Off for a run in a moment, to tide me over on 16 runs on the go....
What---2 mile plod
Why-cos ive not time but i HAVE to run now im 40
and it was the worst run I have ever had
Legs dead breathless-ho hum
all downhill fromm here obviously
Poppy--i do hope you get sorted
Re the NHS vs private debate-id advise you all to go private
Why?
Cos sporting injuries arent considered "emergencies" and it is hoped you will go away and rest till they go away
and not all docs understand about running
So you might get fobbed off
Chip missed that it was your birthday yesterday-glad it was a nice one
On the subject of private medical insurance...
My 16 yr old son has been experiencing muscular / joint pain since last year, which worsened dramatically about 4 weeks ago. Our PMI enabled us to see a specialist within weeks rather than months. MRI scans and x-rays were carried out within hours of seeing the specialist, rather than months of waiting. Not a great diagnosis - ankylosing spondylitis. Without the PMI we would probably still be waiting to see the specialist. It certainly has its benefits. Two weeks on and he is now almost walking normally with a greatly reduced level of pain.
Wouldn't it be great if the NHS could provide the same level of service for everyone.
Today's session:
What: 8 x 600 off 90 sec recoveries, ave 2:04
Why: More speedwork, looking forward to seeing some PB's in 5 or 6 weeks time!
Last hard: today
Last rest: 5 days
Late post for me.
Happy Birthday PH.
What: 5 miles at lunchtime.
Why: Conditioning.
MtB / PH - Are you doing the Hillock on Sunday ?
Enjoy the evening.
Sorry did not realise you were an EU citzen dont sound fair to me!!!
Hipps
Well done on birthday run hope you have a great evening have fun with your garmin;-)
I am lucky my GP is a runner and it is noted on my records for all to see that I run just a little bit;-(
Miles makes smiles.
Progression
What: 30 mins steadyish (7:50 milingish), 148av pace = 67% for me of WHR
Why: Friday run to get work out of my system.
Last hard: Weds
Last rest: 16 days ago
Still amazed at my longest run of runs ever, previously being 7 on the go! Legs feel quite responsive, but then again, I have only been running 3-5M on each session.
Happy birthday Hippo.
Thursday was 2 x 5 miles
Friday was 4 miles easy
Why: lots of driving and work
Last hard: 10 days
Last rest: 196 days:)