Morning all
Lyrics: Is it so hard to satisfy your senses
Hoping for something medium longish today. My leg and derrière hurt pretty badly after yesterday's QoP. But I hope a run will help to loosen things up a bit.
It does look slippery out there ( rain and snow last night, -3 degrees now = icy). But I can't face another morning in the gym. I will juststay jog very slowly and try to avoid falling over
Hazel: I will get back to you re. Hamburg when I'm settled at my desk
Comments
Chick:It is so nice to have to the option of not only flat but warmer and no ice to run along and to see the sea in all its glory.Shame about all the people about especially dog walkers on those extended leads:-( also it is the worse place ever for dog poo it is so unlike any other part of the country I have come up against.
6 miles yesterday and a PB for course:-)
I hope it is not slippery out for you.
What: Easy run
Why: I like easy and so does my body
Last hard:This drippy nose
Lyrics:No
Miles makes smiles.
Progression
Cold here again too. I don't like winter running.
Hazel - your track sounds a little deadly with the sudden deceleration required.
Hope it's not icy for your runs chicksta and Poppy. I take the same approach when it's slippery chicksta, take it easy and try to stay on my feet.
Are you on holiday OH?
What: more easy miles
Why: I'm an easy lover
Last hard: knowing what to do for the best
Last rest: 14/1
Lyrics - tugging at the corner of my recall but I can't get them.
Hazel thanks so much for those tips. Foot is quite sore this morning (I guess due to the small number of exercises I did yesterday. Arms are in agony and back is aching! I've now booked transport within the airport so hopefully I won't need to propel myself he whole way through that tomorrow.
What: more arm workouts to get about and some stretches and exercises on leg
Why: it's all I can do
Last hard: crutches off-road!
Lyrics: what lmh said.
WP hope you get rid of the cold soon.
Be careful in the ice out there everyone.
Have a lovely day all
Wabo - hope tat eye settles down soon
OH - you be careful on the ice!
Hazel / Ale - 100s generally all about form (I usually advocate something like mile pace) and use the first 20-30m to accelerate up to that pace. 150-250m intervals then the effort is reduced but still at something like 3k pace, again with the emphasis on form & technique.
What - easy run at lunchtime
Why - planned lsr tomorrow, Sunday league XC race too
last rest - december
last hard - Tuesday
Lyric - possibly
Lyrics: no
What: short run
Why: being careful to increase by less than 10% per week
Dustin: I don't disagree...but anything over 100 should be called something else.
Hopefully you won't need the crutches for too long emzap. I was once non weight bearing for three months and had arms like Arnie by the end of it!
Enjoy the lunchtime run Dustin.
you seem to be building nicely Alehouse.
LMH: Well, if winter is like this, I love it. No wind, clear skies - just the stars and me. Awwwww. It was a teensy bit slippery. I ran very slowly and carefully at first but once I realised footing was ok I relaxed and had a quite a lovely run. Hamstring is getting better. I could feel where I'd been prodded though.
Poppy: sounds like proper dog-poo dodging there. Well done on the PB.
Em: Enjoy your last day in ZA then. Hope the return is not too stressful.
Hazel/Dustin/Ale: I never worry about pace when I do strides. I just a bit faster (doing the accelerate/float/decelarate thing) and tend to focus on one thing at a time when I do strides. Could be cadence, light feet, engaged core, straight upper body, engaged glutes, etc.
Hazel: Hamburg marathon is not a bad one. It's not on par with London or Berlin though. I think average participation is 10000 runners plus 3000 half marathon runners but the start is always congested. Usually takes 5k or so to be able to hit race pace. On the other hand it'll prevent you from going out too fast. Kipchoge ran it in 2013 and smashed the course record. Coincidentally I set my lifetime PB in the same race He wasn't quite as famous back then. Just another fast Kenyan. Course is pancake flat and fast.
It's well supported for the majority of the route, however km 26 through 30 can be rather bleak. You run through deserted office areas direction airport and then back into town. 30 to 35 is quite pretty and green and if the weather is nice, people will be out picknicking and BBQing. And as you get to 35 expect mayhem. There will be tons of crowds and it'll be loud. The next few ks will be quieter running through the posh areas around the Alster and the finish is a red carpet one. Weatherwise it's usually quite warm but there were freak years too with high winds, hailstones and sleet. Wind is a constant factor in Northern Germany. But the route is twisty enough so that there should be sheltered bits and tailwind bits.
If your friend wants further input PM me and put us in touch. I'm happy to answer his or her questions
What: 10 beautiful winter miles
Why: lovely morning for it
Last hard: finding my footing on the ice
Last rest: 21/12
emzap I hope your foot eases up soon, it must be blooming hard getting about!
Alehouse and all, thanks. Think downward dog might have flushed some of the swelling out!! It is definitely less swollen today
Alehouse enjoy your short run
dustin enjoy the easy
LMH I love your easy lover comment, extra lyrics going on! Enjoy that easy!
Chicksta my sciatica is ok now, yoga helped but my longer run weds eased it massively too!
WP enjoy the easy and may your nose stop dripping!
I got a bad cramp in my left foot trying to do the pidgeon pose last night! Embarrassing, I had to stand up and move the foot about! It was freezing though and my feet were so cold, not sure if that did it, I always drink lots
what: tai chi and press ups done, 3 miles later
why: race tomorrow afternoon
last hard: yesterdays yoga! So rusty
last rest: 31/12/16
have a great weekend all I am hoping to get Cleo to junior park run, next to my club but I feel she may want an lay in on Sunday!
Which race Wabo? Glad to hear that your bruises, aches and pains are improving.
Cold here, and it certainly was for the outdoor PE lesson that I taught! Then icy rain for my short run. Glad it was an easy day.
Good advice re strides, Chick, and exactly the sort of thing that I was taught to focus on at coaching courses in the 70s (at the same time as being advised to not exceed 80 metres because of deterioration in form which is likely to happen on later reps if the distance is further).
Enjoy pr, Wabo...and no doubt others. Don't be a wimp in the afternoon! Club vest and shorts (says he who will run parkrun in tracksters, multiple tops, hat and gloves. Mind you parkrun isn't a race...)
Thank you for the building nicely comment, LMH: I hope you haven't spoken too soon! I would be progressing at an even better rate, I suspect, if it wasn't for my suspect Achilles and in particular my calf. I have just been in contact with my GB team doctor friend re ultra-sound machines and he suggests that I get one as long as I follow his instructions.
anyone else having issues with the Runners world front page of website? I had to acess forums via the menu on the side bar not the normal tab...
Very cold here too but dry with a bit of a breeze, planned hard weekend ahead to see where I am at, so a hard parkrun tomorrow followed by and 10k Trail race on Sunday
What - 4.75m
Why - Easy Miles
Last Hard - Tues
Last Rest Weds
3.75m on the treadmill last night
Take care all
Beautiful but hard going.