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4.4m yesterday at easy followed by 45 min easy turbo then today 39 mins with 5 x 3 min at tempo so came out 5.1m, folliwed by getting straight on turbo for a 30 min gradual cooldown. Tomorrow is just a turbo interval session before a few days of double sessions run/bike prior to hols.
Whilst the easy paces seem to be acceptable, the tempo stuff will take some getting used to. i was feeling pretty leggy by the last two reps. I anticipate being largely back to a full training schedule by start of September, subject to the below.
My MRI scan has been moved to Thursday evening so ought to at least hear if there's still a fracture or not by Saturday.
And also if I did some miles at all.
And of course Tommy is right, 15 IS better than a duck egg.
pom poms at the ready skinny ....
Good luck with the scan tonight DT.
Well done mace - sensible distances too.
Last night my easier session was supposed to be 8 miles at Steady (7:10 - 7:40) within a 10 mile run.
Was driving back home and sun came out so stopped off at Ullswater and ran most of miles on road but detoured off to go partway up a fell for 3 miles which were hard running but much slower paces. 5 of the 8 were at Steady paces though so session deemed done.
7:19, 9:32, 8:55, 8:38, 7:32, 6:45 (largely downhill), 7:25, 7:16
eagerly awaiting feedback on it now!
Good going, Mace, jut keep that consistency.
Nice session, Skinny.
Easy 35m run yesterday. Off out lunchtime for 40 mins with 5 x 4m at tempo so should net me just over 5 miles.
Week 4 cutback week complete.
0,5,10,0,7,0,8 for 30.
40 easy miles target for next week.
Anyway, 24 miles this week with 35 mins at tempo effort so half way to normality in a sense.
Next week inaway Monday to friday so nominal running then I'll hopefully pick things up towards normality after that.
In other news... I've entered a race in August. An actual running race, with other people and prizes and timing. Literally pinching self.
Well Mace - did you get that fourth run in?
DT - hope you get your results soon. It seems life in general is an huge exercise in patience for a lot of people at the moment. Hopefully yours pays off before long.
Mace - don't leave us hanging!
Tommy - you've moved to a great part of the country for cycling (and trail running). I was in Somerset for a few years and enjoyed regular trips to Dartmoor, Exmoor and The Quantocks, all highly recommended whether road biking, mountain biking or running.
The race: It's a little club organised 5 miler about half an hour from me in Camross on 22nd August. They are planning a grid type starting area so everyone starts 2m apart. Waves every 3 minutes depending on predicted finish time. I'll have to check out the Athletic Ireland guidance for more info - presumably they can't expect runners to maintain 2m distance during the race. There were 170 finishers last year so it's a small enough event.
With a field that size you'd think a 5 mile race would be manageable with a good layout at the start and everyone being scheduled for numbers pick ups etc too.
10 people going off at a time sounds better than going to supermarket.
Although I haven’t run since as both of us have been feeling like shite since Saturday. So rough over the weekend that we went for CV-19 tests yesterday evening which came back negative this morning.
i really do seem to have something going on every few weeks !!
Well done Mace - sorry you're ill - I woke up last night sweating and with a headache and lay there for about half an hour presuming I had the 'vid but was fine when I woke up this morning.
My week has got off to a bad start running wise with a blank on Monday so it's gone
0,4,2 but I'm going to risk a cheeky double and run the 4 home tonight to get back on track - can't think the 2 this morning will put me at too much risk.
Hope you are feeling better Mace?
Any news on the MRI DT?
Well I finally bit the bullet last night and went to my first ever club run. Was a very low key speed session on a grass track - 5*200, 2*500, 400, 600 all with walked recoveries. All pretty comfortable between 6:00 and 6:30 minute pace and kept up with the front lads, although I think the really quick guys meet on Tuesdays. I have to say i really enjoyed it. It's also given me the opportunity for a 5k handicap meet against another local club in a weeks time.
Please the club session was a positive experience Rich - sounds like Ireland is well ahead of us in getting back to normal. Such a big advantage being an island I suppose unlike the rest of the UK....oh.
Was supposed to be 4,2,11,2,6,0,15 but has become 0,4,2+3,6,10 but back on schedule now with just the 0 and 15 to do.
Would ideally have more gap between the 10 and the 15 but work is a bit hectic.
Anyway I enjoyed my 10 before work in the beautiful, warm, early morning sunshine - if only Carlisle had more than a handful of days like this a year.
Skinny, loving reading about your mileage, and I've been thoroughly enjoying early 10 milers in the sun lately too.
Rich, well done making it to club - ours has just resumed but mostly as a bit of a free for all social thing.
Muddy, hope things improve soon, sounds like patience and rest are the best game plan, doctors never really seem to know what to do with runners...
Running has been basically my only activity outside work and childcare the last few weeks so mileage has been pretty decent (some with the buggy, including a marathon with Mr Mad where we swapped every mile, and as much as I can possibly manage without), but quality somewhat absent. Which means that while I am entirely convinced London is off, I had a bit of a shock when I remembered I had entered Blackpool as a back-up, and they are confidently expecting to be on... So I may have to run a flat marathon in 7 weeks
i can’t see how Blackpool can be on - it’s out and back and two laps as well isn’t it? (Lap is probably the wrong description as it’s up and down the seafront I think?)
Week 5 negotiated for me.
0, 4, 2+3, 6, 10, 0, 15 - all easy miles for a 40 total.
Next week I think it’s a continuous 6 with 3 at MP followed by 3 at HMP which sounds tougher than what I’ve done up to now.
Well done, Skinny. Building very nicely.
Madbee, you seem to be going well from what I see on strava.
Rich, good shout on joining the club, won't do you nay harm at all.
Annoyingly no news on mri, however I was on holiday last week in Weymouth (very nice area btw!) and was off plan so did a few runs approaching 6m without any issue.
Had a chat with Lewis about my frustration of limited running when feeling absolutely fine (the good thing with a stress fracture is that it is fixed or it isn't so once fixed you can move forwards quicker that say a tendon issue) so agreed we would start kicking on. Went out for an 8 miler Saturday as a tester which went well so 24m last week.
This week has 31 with a 10m sunday. Hoping by early September to be running a normal week so 45m with 2 sessons and a decent long run.
Good kilometreage (sp??)
Why South Wales? Family down there or simply because it's a beautiful part of the UK?
DT nearly there now - sounds like you are on the rapid increase accelerator now if you are planning 45 and 2 sessions a week by September which is good news.
Pete, some excellent km'age there!! Yes i'm intrigued as to the sth wales move?
I took my mate out lunchtime for 4m easy. He has recently started running so runs everything at capacity. Plan was to show him how to run slowly. His best pavement 10k is 48.xx. Somehow ended up running 4m at 7.22 average which presented a reasonable sub mp short tempo for me and 45m 10k pace for him!!
We'll try again Thursday!
Well we have taken physio advice and it is very much that once a fracture has repaired it's solid and you can ramp things up pretty quickly subject to a few basic rules on increasing mileage etc.
Gower is beautiful. Had a few holidays in Mumbles.
Thread moving along nicely with others back too
How's Muddy?
Into week 3 of a return to running, hopefully building up the mileage again. Physio didn't have much to say as injury was away
ive seen muddy pop up in strava running a little this week.
2m wu then 3 x 1m at tempo with 1m easy recovery. Reps came in 6.37, 6.30 and 6.36 which I was pretty chuffed with as HR was in the 150-160 zone for each rep. Legs were tired by last rep but then that’s also my 2nd longest run in nearly 5 months.
Not as unfit as I feared.