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The Middle Ground
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Afternoon everyone... has been a while!?
I've taken on some more responsibilities within the company I work for, which has meant I've got less free time than I used to - still running well but meant the forum was the first thing to go!
Been spying some good results, Bob with a really good 800 a little while ago after a mile race (correct me if I'm wrong), some good fast-twichers there I think. Get yourself down to a 400! My skim read of the thread occasionally picked out TR's new 10k pb - well done! - Mr V grinding out a really positive GNR result despite feeling below-par and DT getting some strong training in despite a few niggles.
For me, while running has been good we had a real tragedy 2 weeks ago, when a clubmate (Neil Jaffrey) was knocked off his bike & killed on a Sunday morning. The whole running community up here has really banded together after this and supported each other. I think all the clubs have become a lot closer. I knew Neil reasonably well, had some great races against him over the Proms 3k series and he popped into my place of work a fair bit as well. So his passing was quite upsetting on a personal level.
The weekend after I ran Stirling 10k, with the legs feeling like hell after a 1:20:09 Half the week before (Scottish Half Marathon which was a good 4-500m long despite what the organisers said to the contrary). I ended up running 35:28 which is just 2 sec slower than my PB, and one of my best races of the year. Following on from a spite of PBs the day before at Crathes half and at Stirling I think the spirit of Neil was with us that weekend.
Week after ran 17:57 for the new Hazlehead parkrun, solo for 2nd on a route which is roughly 45s slower than a flat course. HR just slightly above 10k HR which was a good sign (felt difficult solo though!). Overall last few weeks have averaged 65-70mpw with a big focus on pushing LT from above and below.
5.5M on Tuesday @ HM intensity (~170bpm), which felt sustainable so I suspect I am starting to peak now (pace was ~ 77:00 pace). Still pumping the miles in so hopefully with a taper things will come together. Not really hopefuly of that sub-75 now unless the taper really pulls things together, but sub-77 is a realistic possibility.
Running Paris-Versailles tomorrow which is about 16k (it's more about the route rather than the distance if you follow). Very net uphill! Will be happy running sub-6:00/m.
Sad news about your club mate Duck.
Sensible decision DT - there's nothing better than genuine rest for curing an injury. And it's much cheaper than massages/physios/acupuncture/etc.
3:35:10 at Nottingham marathon for me. It's a preliminary race building up to Dublin in 4 weeks. I did my last 20 mi with 10@MP (78% maxHR average for MP section) two weeks ago and then did 12 with 10@MP (76.5% maxHR average for MP section) one week before. I did a sharp taper as the final week only had 2 x 4.3 miles on Tues & Thurs. It was pretty hot yesterday and, although my HR started at the expected 76% for the first couple of miles, it had already climbed to 81% by mile 8 which is not something I was seeing in training. Nevertheless, I held 8/m pace for about 20 miles ... 22-24 started to slow ... and in miles 25-26 the wheels came off. Again.Dublin in 4 weeks ... 8:05/m is the revised target pace ... but if HR behaves I may risk 8/m again.Full race report on p92 of the Hadd thread.
Well done Dan! Hope that things aren't too bad over the next few days and that you recover well for Dublin. Things should be easier there from a logistics point of view as I imagine you won't have a long drive beforehand. Did you feel the Marigold run helped beforehand?
And talking of Marigold, I met up with him, Brilly and Dr. Hill on Saturday: good photo for the album...
So a further "race" at Heaton Park parkrun...very much a tempo I guess, with no-one passing me after the first half a k. Just over 24 mins, running well within myself. Looking to have a proper race in about a month. So I will probably be ill or injured now that I have said that!
Definitely one for the album Alehouse
! Looking forward to seeing how your race goes next month.
RE: The Marigold run ... yes, I think it was great and I'll definitely do it again. Breakfast went down a lot better and I felt ready to run at the start line.
Sorry to hear about your club mate Duck.
Not much to report on here. I took a week out of running completely and am now building up again sensibly to avoid the fatigue I was suffering before. It seems to be working, on Saturday I ran Delamere parkrun 30s faster than a few weeks ago at a much easier effort! I still haven't been motivated to sort out my diet properly, but I'm hoping it will come.
Nice training advice Alehouse. I've always thought the ethos of the thread was "Lots of miles, some of them fast"
Gentle club run planned for tonight, then I'll try to get in some form of tempo intervals tomorrow morning before a field trip to Malham.
Duck- sorry to hear about your clubmate. I saw your paost on fb at the time so followed a few bbc articles on teh topic.
Nice pic, Alehouse.
Chubby, i'm currenlyusing my fitness pal. Just keeping things under control whilst I cant run, though I would like to drop below 11 stone.
Saw the gp monday. She did some investigations and like physio found nothing so has referred me on. She did however prescribe me a three week dose of naproxen, which is a stronger kind of anti inflammatory. She advised that if i hadnt done that, id wait three weeks to see specialist and the first thing he would do is just that. Anyway, i spent the weekend doing lots of heat treatment on area and then started these tablets Monday and feel much much better. Following a few failed comebacks (when I didnt feel as good as this) i am leaving running until next Monday.
In other news I received a 'you're in' magazine from the london marathon this am. My plan is to run it in 2016 again, however I thought I would double my chances by entering this years ballot and deferring.
DT just keep in mind that the naproxen is probably just masking the symptoms, so take care in thinking it's cured you and you're ready to run again. Well done on the ballot!
I thought that as an NSAID, if it were residual inflammation causing the on-going issue, then they would deal with that as opposed acting as painkiller?
Quite a bit of biking and core work this week on a sunday-friday basis. Ive done 4 spin classes (covering about 50 miles), 2 x bike commutes (56 miles), a pump class and a core stability class, along with lots of my own stretch and strength stuff at home.
Wedding this weekend so complete rest saturday and sunday then i'm going to attempt a run Monday.
Thought I'd bump as we were in danger of dropping off the bottom of the page! Nothing to report. A minor virus knocked me out at the end of last week. 3 gentle miles today. Still not feeling the love, but will stick with it! I've decided to build up some base and a bit of cross training, with (maybe) a parkrun at tempo and a few strides being the only faster stuff for a while.
I wondered when someone else would be along!!
I am in the process of staging possibly my third comeback in 8 weeks. 3 miles yesterday at 9mm, off for 5 miles tonight. I should know by the morning if its going to last this time.
Don't do too much too soon, DT! I wouldn't be running for more than half an hour for now! Patience! Lower level consistent consistency!
Have been continuing to run every day, but like CB have been under the weather: I blame the change in weather and particularly last Saturday's parkrun...you get very wet as tailrunner! 40 mins plus warm up/down...only did 9k in an hour and couldn't have been much wetter, despite all the waterproof gear! Just over 50k last week; this week will probably be a little less.
DT - Hope the test run produces no problems in the morning.
Alehosue - Looks like some solid miles there.
Chubby - Stick it out, a good patch will no doubt be just around the corner.
I'm another one who has been struggling a bit recently hence the lack of posting. I think racing the GNR when unwell really knocked me for 6. However something of a revival tonight. 17.32 in the club handicap 5K equaling my PB. First one of the series so a straight race and properly measured PO10 course. Was great fun racing all the people I train with, extra motivation to try and beat people! Pretty windy tonight so I reckon there's a 17.15 in the legs right now.
DT: how did last night's run go? What did you do? How were you today?!
MrV: find another 5k quickly!! Well done yesterday!
Alehouse- saw your post just before I went out thanks. Amended my route as best I could so was out 32 minutes. Felt very good in terms of injured area, not even a twinge. However my itb was very tight afterwards. Spent a lot of timer last night stretching, rolling and contrast bathing and felt very good today. Did same again today and felt good. Will spend some timer this evening doing same again then going to rest tomorrow.
Good weeks mileage from you there. Hopefully you can continue to build.
Mr v-did you report back on gnr? Can't recall seeing your time? Well done on the 5k.
Patience, DT!!
MrV - good news on the 5K. I second Alehouse's advice!
DT - sounding positive. Fingers crossed for you. Regarding NSAIDs - yes, they will reduce inflammation as well as pain ... but inflammation is likely to the symptom of the actual tissue damage ... and the latter needs to heal properly, otherwise you just go round and round in circles.
Alehouse/Chubby - get well soon!
I took a week off after Nottingham but have re-started running now ... a tentative 3.3M on Mon, a more confident 5.5M on Tues and then 4.35M today with 2.1 at 7:40/m. All seems well ... looking forward to Dublin now.
Cotton wool time, Dr. Dan...little more than ticking over and staying clear of man-flu!
Something I'm not good at, Alehouse!!!
Dr Dan- thanks, makes sense now. Fingers crossed you survive the next few weeks!
I see aldi have their annual running event from tomorrow. Always worth a look at, though barely wore the winter kit I bought last year given the mildness of winter.
Alehouse/ Dan - Good advice, parkrun penciled in for Sat!
DT - Sounds like progress. Fingers crossed you keep moving in the right direction. Yeah I did report on GNR. Ran 81.50 with a pretty bad cold which didn't seem to affect my time too much but certainly affected my recovery!
Dan - Is it 2 weeks until Dublin?
2 weeks on Monday!
Is that all it is, Dr Dan? That's come around quickly but then again there's a small matter of Yorkshire this Sunday to enjoy first
Which was actually the reason for looking in, is anyone else on here running at Yorkshire?
Hi PRF! Long time no see! Well since CHparkrun number 1! Did you ever get the dog lead back?! And which parkrun did you do last weekend? Next time you are this way let me know in advance! My only commitment is Dec 20th at Heaton Park parkrun for Dr. Hill's 50th anniversary of running every day.
Mr v, yes, sorry i do recall now.
Is it a bank holiday in dublin that weekend? I assume it must be to run a city marathon on a Monday?
3 easy runs this week then rest yesterday. Will have another go today. Oddly i feel a little bit worse for doing nothing yesterday.
Not heard from wjh since cardiff half. I had a quick peek at the results though.
Hi all - hope you're well.
DT - sorry to hear about the injury and it scuppering recent race plans. Would it be sacriligeous to suggest that you should maybe just have a couple of weeks with no running whatsoever?! It may be because I'm over cautious or a much less experienced runner, but it also strikes me as a bit strange when runners say something along the lines of "I've got an injury which is getting worse ... so I've had 2 days off and am now going for an easy 5 miler"! I expect that, even at a very slow pace, any 5 mile run cannot be correctly categorised as easy for the purposes of stopping an injury getting worse!
Quick question for you all - as the nights are getting a bit colder now, I'm considering buying some kind of running legwear. Any suggestions?
Andrew- Yes you are no doubt spot on- you know the mentality though. I am just eager to get going as its peak race season and I feel i am missing out almost. I would probably benefit from 2 weeks of doing nothing at all but that would drive me mad.
How is your comeback?
Have a look at the aldi sale. I have legs/tights from there and they are good. Though I tend to dislike wearing anything but shorts and only put them on if its is a minus figure.
DT - I would describe my comeback as 'steady'. But is partly a deliberate attempt to take things more cautiously that previously, and perhaps more cautiously than might be strictly necessary! Put it this way, my aim is that by the end of 2015, I am back to the race times I was running in late 2013, only with more sustainable and sensible training.
Aldi - will do!
Alehouse - We still need to get back to Cheadle to get that dog lead, we'll let you know when. Last Saturday was a very rare non parkrun Saturday, I was knocked for six by some dodgy virus. After the best part of two days in bed I found myself on the start line of the Burnley 10k on Sunday morning just a couple of hours after getting up - that was an interesting experience
That 50 years stretch is unlikely to ever be achieved again.
PRF: do you want me to get the lead? I will probably be there tomorrow as tail runner prior to watching cross country at Woodbank to get in a few further kilometres. Then let me know when you are over this way e.g. Burnage/South Manchester/Bramhall/Marple/Woodbank etc. I see you sneaked into Wythensahe Park recently!
I'm working on the 50 year thing: trouble is I'll be a 110 by the time I get there! Once did 11 years something!
And on a Ron Hill theme, I swear by Ronhill tracksters and as soon as it gets below 10 degrees I am in them! And anywhere near freezing I wear running tights underneath as well. At my age the muscles need to be kept warm! Ran in shorts this morning by mistake as it looked nice and sunny...but only 7 degrees when I set off. A very pleasant 11k in a fraction over 60 minutes, including much of the Burnage parkrun course.
PRF - Good luck tomorrow. Looks like conditions will be perfect - cool and virtually no wind. I fully expect a PB
DT - How long has your injury been bothering you for now?
So parkrun for me this morning. Plan was to go all out for a PB following a decent outing in the club handicap earlier in the week. Conditions although rather breezy were much better than the strong winds of midweek. Again went for the tactics of a fast first mile and then trying to hang on. Tried to tack onto the first 2 runners but they had a bit of gap of a few metres which I couldn't close. Still I focused on not letting the gap grow too much which it didn't. Somewhere around 2 miles I caught second place and moved past. However he got a second wind and went back past me with about 600m to go. He managed to put 12 or so seconds between us . Time for me was 17.22 which is a 10 second PB. Happy with that although it felt like one of those races where you aren't really on it and just have to grind it out. I think midweek was a better run despite being a slower time. Splits were 5.29 for first mile and then just over 5.40 for the next 2. Bit at the end was 5.59 pace so was obviously running on fumes by then! Pretty rare not to be able to pick up the pace in the finish!!
I think it started about 11th August. Too long for something that three physios say can only be muscular.
I'm mildly annoyed by lack of contact from coaching lot. It sort of makes it less likely I will go back to it.