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Starting out slowly has never bothered me Wardi. I wouldn't drive my car at 100mph from cold so always use that analogy. I was looking forward to parkrun return as I was going to turn up more regularly than I have done. The bike is a great option in this heat although still warm for any athletic pursuits. Nice getting 10+ done this morning before the big yellow thing made an appearance.
Glad the back has eased and you've kept it going TT, wisely this week with the heat. Reading some Canova he's a big advocate of the easy running instead of complete rest day. I can manage it as long as keeping things super easy when o have to. I think running on a bit of an injury is what has done for me recently.
Great to read the swelling has eased Joolska and you can begin strengthening the ankle.
Nice work on the mlr and tempo-lite session this week TR. Grim from the heat?
I fear I might have missed the opportunity to ease my way out of a spell on the bench. Achilles is really tight now and range of movement as well as strength has diminished considerably.
Obviously carrying on and running through isn't smart but tbh I've never had Achilles issues before so I'm pleading ignorance and probably stupidity. I mean, I thought it was just a stiff ankle at first but the symptoms now point towards achilles tendonitis.
I will try and get my physio appointment moved forward from a week tomorrow. Advice I have gleaned online recommends stopping running immediately and a program of stretching and strengthening until symptoms reside.
Joe - Good to see you running again, I now you were a good while out but stopped when at a high fitness level, so shouldn't take you too long to regain that fitness and level. Cycling and running is the way to go.
Jools - Better injury news too.
TR - With the rest of us recovering from injury or injured, I would take feeling a bit grim. But love your perserverance and consistency in training.
Wardi - A good mix of distances this week.
TT - Some good doubling, dangerous mentioning Jooligans exploits!
40m last week and aiming for 45-50 this, all generally easy stuff in the 7.20-8.20 mm range and looking to run a few faster 4m sessions and maybe a 13m longer run next week. Maybe look to also find a test HM in September as keen to give London as best a go as I can.
Good going TT
OO - getting back there, good man. Agreed grim (from the heat) is defo better than injured. Im not going to moan re the heat anyway, its an uncontrollable and i suck up plenty of cold, wet, dark runs through the winter.
Quick turnaround for 10m back in this morning.
TT - Now that you've put the worst of the house stuff behind you you're certainly getting in the miles. Good looking hills and strides.
OO - Sounds like a sensible plan. I'm similar to you in paces at the moment but not the mileage.
TR - We're British, we're supposed to moan when it's too hot, too cold, too windy etc etc. Nice 10 before the heat of the day.
5 miles for me today at 4pm so plenty warm. Sat down in the shade afterwards to sweat it out for a good half an hour. But as above, just so happy to be out there. Definitely starting to feel like a runner again. Autumn has always been my favourite running time so hopefully will coincide nicely with a ramp up of training.
TR.. nice 10m commute.
TT.. decent training so far this week. Re injection I sent my lady neighbor to my physio as she had sciatic nerve problems. One jab later and she is now pain free!
SJ.. hope you get a speedy diagnosis. Sounds like you've stopped just in time.
OO.. good to see you building the miles again, sounds like a sensible plan.
Got out for a 5m run early but still came back like melted butter! 25m on the bike this afternoon, properly hot by then. It is due to cool down over the next 2 days.
Don't listen to me btw, as my weekly pace plans just went out the window. Went out intending to do a steady 8m this evening, after 5m this morning and after a 0.5m wu, felt good so picked up the pace to give a 7m progressive starting @ 6.41 finishing @ 6.11, average 6.26.
Anyway, the physio last night was ok. He wasn't overly concerned and said the achilles was in ok shape. Not too much inflammation but range of movement significantly less than right. The knee-to-the-wall test whilst moving the foot back and keeping the heel grounded showed a 4cm difference between both sides. After some manipulation that reduced to 2cm.
Trying to find a local Park Run on it's return tomorrow has proved amusingly tricky. My 'local' at York is off due to horse racing, punters in fine attire and McFly in the evening. Wetherby (7m away) is now off due to gypsies on the riverbank course - more horses! Goole Park Run is now off due to the discovery of an unexploded bomb discovered on a nearby building site. I am praying that my final choice of Selby Park Run will be equine and incendiary free.
Saving my legs for a blast tomorrow then so an easy 5.4m in cooler conditions this morning.
Cycling much cooler than running when you're moving I think but agreed, can be very sweaty when you stop for a breather. would say you're generally not working as hard per minute cycling as running as well so that keeps temps down perhaps?
Good luck Wardi. Parkrun return caught me by surprise a bit but I'm really keen to get it in my schedule as a regular marker for fitness. I just hope it stays drama free and is well run.
Blimey it was great to be back though, quite a few emotional runners today.
8m done with the warm up & extra miles afterwards.
OO - nice progressive.
joe - good to see you enjoying it. Snap on autumn running.
sj - I'm glad to hear you've got a way forward. Fingers crossed you can clear it up quickly.
I swapped my rest day from today to yesterday, so today was 8m including 6 x 1' fast/1' jog. Very humid out there which didn't help my breathing (high humidity always triggers my asthma), but strangely felt better on the reps than at an easy effort. Mix of road and slippery grass for the reps, but the average for 3km effort was still 5:22 which is about right I reckon. 62m for the week.
Hope the break does you good SJ, and all the rehab works. Listened to a lot of moose achilles tales recently, he is going again now.
Wardi - good for you on the parkrun, its not my thing, but its a good thing for getting folks off the couch and involved. I object slightly at the folks using it to run really fast in club kit and super shoes though.
Keep at it TT
12m home friday, 10m yday before spo neices wedding, which as of mondays easing was now an all restrictions off indoor social, i did the ceremony only and scarpered by 3pm and was the only person there in a mask. Spo and my youngest came back at midnight, im now keeping a distance in my own home, could be a big weeks mileage.
21m this morning. 12m easy, 7m av 7.15 so nicely +10%, 6.52, 6.36. Finished strong, 87m in last 7 days too.. Absolute drenching early doors but it eased.
TT.. tasty session today and you've logged a good week of miles there.
Re. Cortisone jabs. Yes physios can administer these but only if they have the 'Injection Therapy' qualification - not all physios have this. It's about £90-100 to have it done privately.
I wasn't sure how my legs would be today but I uprated the planned 12-14m to just over 17m when I realised I was ticking over quite comfortably. Temps were around 20-22 degrees which was much more manageable than last Sunday's 27-29! Curry and a cold beer or two later.
TT - Agree on the humidity today. Getting a sweat on just laying patio slabs. Fast work there in a big week. Nice one.
TR - lots of miles there last 7 days. you did well to manage your weekend to get that 21 miler in.
6 miles running yesterday. achilles felt a little tight so swapped today's run for bike. 17 miles in a shade over an hour.
Started as planned this week (loosely based on week 14 of the 5km/10km advanced schedule). 9m as 8m 'acceleration', 1 jog. The first 8 were 2 @ ez/brisk/steady/fast (7:34, 7:03, 6:33, 6:08).
Eventually there'll also be 2 @ around MP/LT on the end of that before the 1m jog. Solid run though.
Joe - good idea, ease it back up.
Good for you jools, defo a trade off to be had with gearing to get HR up but not blowing your legs for running on.
TT - good going
8m easy commute in this morning, legs felt ok.
Nice week last week TR and those long runs must be starting to feel comfy once again. You're certainly maximising periodisation this year.
Hope the cooler temps have eased your asthma TT. Nice progression run. I liked those mixed pace runs when I did some of that a few years ago.
Sounds sensible decision Joe to switch to the bike if things were sore.
Nice long run, cold ones and curry combo at the weekend Wardi. Long run, drinks and curry could almost be referred to as 'doing a Wardi' by now I reckon
No running to report here since last Tues. I've been diligently doing my activation drills, stretches and calf raises 3x per day. Discomfort has subsided but strength is still poor on left side. I have another physio appointment on Thursday evening so an opportunity to reassess the situation. Keep reminding myself to keep the faith.
Going to dust off the mtb bike and go for a ride along the tow path if the torrential rain we've been forecast doesn't arrive. I have purposely stopped all activity bar walking the dog to see if complete rest would help but I'm starting to lose the plot.
SJ.. chicken balti this time which was very tasty. A couple of Kingfishers helped wash it down.
I do think a bit of cycling helps ease frustration during a niggle, hope your patience pays off.
Jools.. a chum of mine goes riding with the fast boys in the local chain gang, most of them are about half his age. Av speed is 22-23 mph so that gets his HR up! No quarter given so he admits to being dropped occasionally.
After a sluggish leg heavy 5m run yesterday I decided on the bike myself today. 40.5m around the quieter country roads, a.dry ride too though we are expecting a bit of showery rain in the next 24 hours.
TT - ive been rained on quite a lot recently, which seems bizarre !
Wardi - chain gang sounds good
15m run home tonight.
SJ - keeping it up is tough but cycling can hopefully keep some interest. Don't go becoming a cyclist though. we need to keep you in that running community.
Jools - sounds like a good idea with the high gear cycling. wasn't good for my muscles this week though.
Working hard on that cycle was good for my lungs but between that and the patio laying I had tight hamstrings yday so had a rest day. 5 miles easy today taking a bit of a soaking. easy pace is getting quicker though.
Wardi - defo too warm for a jacket.
Quick turnaround for 9m back in this morning, bit creaky but i think thats as much from mondays s and c as ydays 15m. Still isolating from my own household !
TR - short turnarounds will always be a challenge. you seem to manage better than most.
Wardi - agreed felt much fresher yesterday. albeit with the need to dodge some pretty serious showers. some good distance from you there.
An uncharacteristically late run yday at nearly 9pm. any earlier was risking thunderstorms. one clap of thunder set some car alarms off. only 3.6 miles. feels as long as 6/7 miles used to. Still a mental block for me in running further / more regularly. but that's probably a good thing for my injury recovery.