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OO - you should be able to free up hip flexor, that's from a lack of running. The streak is still alive at the mo.......Steve who I met at Goodwood?.........I'm undecided on Brighton, I'll decide after the weekend..........there's a chance it'll set my body back and I'll miss London, there's a chance I'll taper and the weather will be crap an I'll have wished I focussed on London......so I probably will just focus on London.
LS - that's a great amount of 13+ runs, I've only a few 12s as mediums and no 22s, I've about 5 20s and a couple of 21s............I'd do the 10m hard at 2 weeks out, it's only 60ish mins, untapered you shouldn't be able to go too hard. I did a 10k 2 wks out before and it worked well.
Heavy weights this morning (pushed the weight up so I'm sure to notice it) and a minimal 5m home later.
Jooligan.. good to see you are recovering well & running confidently.
OO.. ending your streak would be a shame but I can understand your thinking. A good training run for Newport! Good luck with the hip problem.
The chiropractor visit was very enlightening. It seems all the problems on my left side (including running with a left lean) have been caused by a hip/glute weakness on the right side. Apparently this is known as a Trendelenburg sign. I had my hip manipulated, my neck & back scrunched, and a tight shoulder freed up. I have a couple of exercises to do to build up the right glute/hip.
Ran 6m this afternoon and already feel more fluid and faster than before - encouraging so far.
Hope so TR. Got the local Half on Sunday. I’ll get round but probably be a PW.
I’m still planning to stand on the start line for Newport OO. I’ll have a better idea what shape I may be in after Sunday.
Cheers for the standards too. I'll raise it with my lot and see what kind of response it gets. It could well be like your old club as there always seems to be a 50:50 split between those who are focused on improving and those who get funny about other people wanting to improve so it tends to depend on the make up of the committee. Many many years ago I tried to organise a Sunday long run group with the proviso that it wasn't an official session and was just me looking for people to run with at my pace, and I got lots of flak for not offering to organise long run groups for everybody else's pace at the same time!
Jooligan - good luck for Sunday. I've got plenty of wiggle room for a PW over a HM - I rocked up at Reading HM a couple of times during my fat years to roll around it untrained. You seem to have bounced back quicker from your last few bouts of covid. I guess practice makes perfect
TR - it sounds like despite your concerns about missing some bits of training that you're coming into good shape. I think when you've got years of training in the bank that a campaign with a bit less can surprise you - I got around Valencia in 2017 just over a minute outside my pb off the back of 1 x 20 and 1 x 18, and pretty much an average of 15mpw less over the last 10 weeks than my pb (and the 5 months before that only average 35mpw).
Wardi - great news on the hamstring niggle and chiro session. Hopefully those exercises do the job!
OO - tough break on the aborted run but I guess it was always a possibility after the HM off the back of compromised training. I'm with LS21 on not needing to count Manchester in your streak if you're not aiming sub-3. I paced somebody around Barcelona years ago and don't count that if I tot up my marathon average pace.
Just a 45min recovery yesterday. Had a bit of a ropey feeling day (at the stage of trying to reintroduce stuff to my diet - red meat seems to be on the no fly list for now) so when the jog made me feel better I took that as a win and didn't push for more. Steady hour this morning was the furthest/quickest I've run in a few weeks and actually felt decent (6:46 average).
TR - Sounds like a solid 10 miler.
Bit of a fraud being over here, as not gone sub 3! Got Windermere marathon as a training run in May, but a local HM next month to see what sort of pace is in the legs to see if I can go sub 85. Struggled hitting paces on LT runs this campaign but got some solid MP runs done, so aerobically should be in decent shape. 20m with 14 at MP this weekend!
Jools - build into thst HM then
TT - easy does it........I've been running 60 to 70mpw consistently so I'm not unfit, I'm just not as marathon proofed as normal.
Steve - good to see you. We know from previous P and D campaigns that are sub3 capable, you need to want to do it.
Wasn't sure wether to do the 10m inc 3min reps as a bit close to Sundays race (and Tuesdays 12 and 6) esp as the last 2 wks have been a bit slow and a struggle for the session. But went for it and today was much improved, so i must be a bit healthier. Easy tomorrow then a long run saturday.
TT - That is a decent run. Glad your feeling better.
LS - That's enough long runs I reckon for a marathon build-up, and yes full beans for the 10m on the 7/4.
Wardi - Feeling fluid is very good. Seems a worthwhile visit.
Jooligan - Good luck for the HM. Don't worry too much about the time, see as quality training and for the training boost.
TR - Good point re: hip flexor, it was a demanding run on Sunday. I'd prioritise London and look to bypass Brighton too. Yes, it is Steve who wished he'd entered London rather than Brighton!
Thanks for the viewpoints on the sub-3 streak, its become a slightly philosophical dilemma now to ponder. Hip still aches but OK to run a 10K yday and 10m today. Would normally be looking to run fast tempo at this stage but for now adding mileage works.
OO.. good luck with your marathon decision and healing powers from now!
TR.. you did well after recent mileage to see that 10m session through, nicely done. Ditto your marathon plans, eggs in one basket at London sounds sensible.
Jooligan.. Best of luck with the half on Sunday, hope the covid after effects have left your system.
TT.. great to see you training at a decent pace again, sorting the diet out seems like quite a challenge.
The Chiro visit.. a good one seems very intuitive where your problems are after a few simple brief exercises. I never knew I had a right arm weakness or lower back stiffness.
7.5m + 4.3m double today, got a bit of a wetting this morning. Hip/glute exercises in between.
Good luck with that LR Sunday.
I’d agree with the consensus re the sub-3 streak OO. As long as you properly treat Manchester as a LR with company that’s not a race is it. Depends how disciplined you are at running that conservatively with a number pinned to your chest & loads of others with targets on their back ahead of you.
Decent steady hour TT. Good to see.
I’ll definitely not be going for any heroics Sunday.
Did an hour’s yoga class this evening which revealed plenty of tightness & weaknesses. Should be a regular addition to my training henceforth which can only be a good thing.
TR - Need to get myself up for a sub 3 attempt next year I think.
TR - very positive on the 3min reps.
OO - good that the hip is manageable.
Wardi - a good chiro is worth their weight in gold. They've certainly dug me out of several holes over the years!
Jools - my HR is doing similar things to yours. Good to see you're being sensible, and cool with the yoga.
Yesterday's run was both good and bad - it was good from the perspective that I managed to run a bit quicker than a bimble for the first time since this properly kicked in, but bad from the perspective that it has undoubtedly triggered a reaction.
That takes London completely off the table in any form now as if 1hr at a sub-3 pace causes that reaction then 3 hours of that would most likely cause a horrendous setback.
Probably a good thing to have London ruled out at this stage TT. Hope the reaction is short-lived though.
Progressive 5K today. Mile paces were 8:30/8:00/7:30 & 6:30 for the final 0.1M
OO - some double digits runs would be good, if you can do them......hope he gets a kind weather day then, ironically my number came today.
Jools - good to see you getting healthier. Hope you went ok today.
Steve - agreed, maybe later this year?
5 and 5 yday. A lumpy slow 21m in time on feet style in 2h 57m, so a nice toddle. Windy (gruesome windchill) and wet, with a few rain showers and a couple of hail showers. Tougher weather than some of the winter long runs........Decent week with 10m race, long tempo, 3 min reps and long run, 88m all in. Decent at last.
Jooligan.. hope you have a good run tomorrow.
TT.. a wise call on London, marathons are tough enough when the training is done and the body is cooperating. Hope you can find a new target.
5m yesterday and a rest day today as legs a bit tired post marathon & from the chiro exercises. There's an 8m club run tomorrow which I intend to round up to double digits.
Paced one of the club fillies round the 8m club run (she's running the Berlin marathon).
Hard work into the wind for the first 3-4 miles but held on to around 8.15 pace for the duration. 11.5m for the day with warm up & warm down, 50m for the week.
We also had to negotiate a fleet of Citroën 2CV's on a narrow country lane, tired and exhausted!
Good morning’s work Wardi.
I last ran this race in 2022 in 1:30:38 before going on to run 3:13 in Manchester.
Assuming I was slightly compromised by Covid still I should be around 3:40 in Newport in 5 weeks.
Set off with a mate running his first HM aiming for sub2. Started at the back so wasted energy weaving in the first couple of miles & failed to take full advantage of the huge downhill in mile 2: 274ft! Realised I was going to stress him out &/or overstretch him so pulled away gradually after 4M, upped the effort til 7 then held that til 11 when I pushed hard on the final stretch. Mile 12 is a killer with a 136ft climb which ramps right up at the end, there’s a bit more climbing in Mile 13 then the final 400m was round a soft, rutted grassy field & also featured more climbing. Hardly conducive to sprint finishes on tired legs.
OO - that's a hell of a sub 3 streak with everything it takes to make the marathon start line and execute the thing. hopefully an enjoyable run nonetheless. Manchester seems very popular these days.
Jooligan - good half to round off a good week. sounds like my idea of a nightmare but right up your street I know. hopefully you're able to push on a bit from here.
Wardi - you're quite the club man! Nice work on pacing duty, shame you can't do the same in Berlin.
SJ - 1:19 is swift 15 years ago! all the same congrats on the run today. sounds like a nice day out to go with a positive performance. slight cut back week as well so feeling fresh?
TR - a big ol' week there but nothing I wouldn't expect from you. Good effort on the 21m. Good time on feet banked. you mentioned the calf raises. I do two leg up one leg down with about 60kg of weight on top. Nice one to focus on control.
TT - sorry about the ongoing struggles. at least it seems like 1 step forward 1 back rather than 2 back?
Steve - Good luck in your quest. whereabouts are you based. I'm in solihull. have run the Shakespeare full marathon and thought that despite a decent hill and off road on the greenway it was a decent course. hopefully you go quick and hopefully you have company.
Achilles issues at bay for now at least. massage and muscle scraping is a bedtime routine for the moment. 4 miles midweek. midland road relays Saturday (18:01 for 5.06k on a lumpy course) helping us qualify for the nationals in two weeks time which will be on the same course thats only half an hour from home...benefits of living in the Midlands. followed that up with 16 miles today with at least 10 miles marathon effort. I knew I wasn't going to hit paces today but running with a former club mate we were clipping along at a reasonable pace so just kept at it. so I'm chalking that one down as my p&d 16 with 10 at mp. a slower 15 to come this week.
Jooligan - A good effort in the HM considering your recent bout of CV and parkrun.
TR - A good solid week and just at the right time re: race day, back to your normal standards! Well done on the 21m in un-Spring like weather.
Joe - Thanks. That's a good few days from you, a sharp 5K and a good/pacy 16m run. Good to see the achilles pain is on the down trend.
TT - Shame your missing London, always a big call but I can see why you've called it.
Wardi - A good looking week, good pacing and quite something to see the 2CVs.
Thanks for the advice on the sub-3 streak, its stays alive then post Manchester - hoping for that answer. Wise words Jooligan (who would have thought you'd be the forums voice of moderation)! I am going to start with the 3.20 group, and resist the urge to race. Good news achilles pain is declining bad replaced by a tight hip flexor. So 17 slightly painful miles on Saturday, 35m for the week, which is progress. Same again this week then off to the Canary Islands for the sun on Saturday.
Some great stuff going on in here, and it seems mostly good news from everyone!
wardi - good stuff re the chiro. Sounds like you've got a good way forward there. Nice to see you dusted off the smoking jacket for pacing duties yesterday too.
SteveMac - hello! Please do stick around if you can. Great to have someone else on here at a similar level. I was going to offer advice on the course at Shakespeare (it was my first sub-3 back in 2010), but I see from Jooligan's post that you've already ran it (and rjr beat me to it as well!) Windermere is a decent trot out if you've not done that before? Not as bad as you'd expect (hill-wise). I did it in 2016 for Running Bhoy's Stag Do (ran the whole thing with RB and njord). It was great. We went for a pint at the 20 mile mark in Bowness!
jooligan - well done on the half! That's a great effort after the Covid stuff. Well done!
TR - belting week! Bit of everything there, absolutely bang on. It's almost as if you know what you're doing...
TT - sorry things still seem to be a struggle. Hopefully you can fathom it, get healthy and go from there. Good call re London really. It just takes any temptation to rush things or to try and come back too soon out of the equation.
rjr - glad to see that the achilles seems to be settling down. And well done at the Road Relays. I wasn't at the Northerns, but understand that Jonny Brownlee was leading the opening leg as he'd swapped his Tri suit for his Bingley vest for a change. Good stuff re the 16 with 10 at MP too.
OO - sounds like things are moving in the right direction. And good call re Manchester. Hopefully it's ok there and you get out of it what you need.
SJ - that's a hell of run there, well done mate!! I was talking to Rich about you yesterday actually. Said you were doing Wilmslow but I wasn't sure if you'd full on race it. I said 'if he does I reckon he'll run about 81 mins' - ha!
Re a train/meeting up at London. As TR says, it depends what start you're on, as it's slightly different now. A lot of the 2'50-3'00 lot were on Green last year which was good. And I found njord, CRAB and Ode pretty much straight away. So in that sense it would be quite easy just to set off together and see how things go. It''s a wave start too, and it seemed much better really. You were running at pace instantly. Bit crowded as you'd expect, but not held up at all.
On Thu I did a medium/long with a few other things chucked in. 14 in total with 3 x 1 mile hard, 3 x 3 min reps and 2 x miles at Mara effort. Mostly ok. The reps were slower than I'd have liked (and a bit slower than when I last did this session), but the MP felt ok. So mostly positives from that.
And then yesterday I did the XC as planned. Met a few mates and we did 11 miles first, then the 10k XC race (with another 2 miles after to give us 19 for the day). All ok. I was happy enough with the XC - ran it hard but didn't bury myself (it was a nothing sort of race for me tbh, just a hard training run) and got out of it what I wanted. Felt quite strong, worked way harder than I would have done if I'd just been on my own, passed quite a few in the second half and enjoyed it. So job done really.
Leg was so so. I think my form causes it. I have a tendency to lean forward from my waist (especially when tired), which thus places way more stress on your hammies. So I've been consciously trying to run a bit more upright and try and bring my hips forward a bit (and drive back a bit more with my elbows). Sort of helping a bit I think. I could feel it on a lot of the climbs yesterday (where I was prob leaning/pivoting forward too much), but it wasn't too bad. So hopefully I can keep it at bay.
Got a TR-esque club session tomorrow (3 min reps), then hopefully another MLR Wed or Thu and then (hopefully) a longish one on Sunday. Not sure whether the other days will involve running or not (depends how the legs feel), but if they do it'll be very sedate!
Jools - Good HM there considering. Yes, both did the full in 2022 at Shakespeare.
TR - I'll check when Abdo is, as it normally clashes with holidays for me. Otherwise I'll target Newport/Boston UK etc for 2025. Great week from you there.
Joe - Also in Solihull! I did the half there many years ago and then the full in 2022. Good 16 with 10 there.
LS21 - Yeah, have done the half and full on the Shakespeare course. Good job on the 14 medium long. Yeah not done Windermere before, so that should be a good one, liking the sound of a pint at 20 miles!
So 20m with 14 at MP, averaged 7:02 (so 3:04 pace) for the MP section, so happy with that, compares well with previous campaigns so should be good for sub 85 if the weather stays decent. Then did 12 miles easy on Sunday for a 70 mile week. Did get some sharp pain in my shin after 9 miles on my 12 miler which was a worry, got home foam rolled, then did some heat and ice on it during the evening, which seems to have resolved the pain, but will know for certain tomorrow morning with 14 miles planned if it's an issue or not.
Joe - keep at that rehab, if you were able to do another 5km and the a hard run the next day, it must be improving.
OO - good one on the 17. The hip flexor is from the building back up, you can stretch those which helps. Enjoy the sun.
LS - good stuff on the long run inc XC, defo tight hammy time of the campaign, I noticed mine this week due to the increases.......agreed on the needing to straighten up, I lean forward too.
Steve - I've been doing blocks of 7.0X too, I think it'll convert to sub3 once tapered etc. It's a much less risky training pace.......Abo is Oct 20th (ish), I'm doing Great South that day, after around 18 years since I last ran it.
10 (3 Easy, 7 steady) and 7 for the day, good time on feet.
No issues with shin today, so an easy 14 miles done.
TR - I've entered Abo, so with you doing GSR on the same day does that mean I can expect all bad weather to be localised around Portsmouth?
Well toughed out on that 21m.
Wardi - you look like you're ticking over well. How are you feeling after the chiro adjustments now? I'm going to book in with an osteopath for a general MOT (slightly different to a chiro, but large overlaps).
sj - thank you. And very nicely done @ Wilmslow. That bodes very well!
rjr - I'd even go as far as to say 1.5 steps forward, 1 step back. The last couple of days have been quite positive. Well done on the relays and the MP run.
OO - good news on the 17, if slightly painful. Enjoy the sun!
LS - your form sounds like mine - my daughter took a photo of me at xc earlier in the year and I looked bloody awful. I'm putting it down to lack of core strength and flexibility (particularly hamstrings), so am building stuff like weights, yoga, and running drills in to address it. Good volume with the xc race, and those key runs look good!
Steve - nice long MP section. I could never get near MP in training so always went with the idea that if I was within 10s/mile of it the effort was about right.
Things seem to have taken a jump forward in the last few days for me here (once I recovered from that run last Thursday, and far too much ouzo Saturday night!).
Initial results from tests indicate that the stomach issues may have been symptomatic of other stuff rather than the actual problem, and that a lot of this may be down to an extended period of not looking after myself properly (bad coping mechanisms became really bad habits with the stresses of the last couple of years), and because of my fibro and IBS the impact has been significantly more than it would have been otherwise (essentially malabsportion effecting certain hormone and natural steroid levels).
I've been back on a primarily ketogenic diet for the last few days and it's already showing positive effects, so I'm feeling like I'm on the right path. Still got a bunch more tests to do, but I'm feeling significantly brighter and more energetic already, so fingers crossed!
It feels completely bloody stupid that I was taking such rubbish care of myself, both physically and mentally, that I caused it, but I guess the plus side is if it plays out like that then it's completely in my own hands to fix, so silver linings!
LS21 - Yes I saw that. Looks like they qualified for the nationals so might see him there. Yikes to 19 miles with some XC in there. That won't hurt your strength!
Steve - you can tell I was skim reading. Small world eh? Haven't heard of sharp shin pain in marathon training before but you plant your leg that many times anything can happen. Good work on the mileage.
TT - I winced at the mention of ouzo. Wouldn't be so hard on yourself, I think we all get into bad habits until we have some sort of big intervention. Great you are feeling more positive. Light at the end of the tunnel and all that.
Went to physio yesterday just to get a professional opinion on things. Easily the most positive trip I think i've ever had, I think mostly due to the fact I have been doing strength work so that's not a stick they can beat me with. He couldn't see any signs of achilles issues or any major tightnesses that might be causing achilles problems. He suggested it might have been a real surface level reaction. I'm leaving the PT sessions i've been doing as it's all just a bit too expensive and hard to fit in to the weekly routine so he's given me 1 strength session and 1 plyometrics type session to do a week plus some daily stretches. All of which is designed to prevent any issues arising which seems sensible in this block.
Rest yesterday. To keep peace with the family i'm trying to do my longer runs during the week, especially as work is more flexible at the moment. So i brought my weekend medium/long run forward to today. I was prepared to reduce it down a bit as muscles still felt a little sore from sunday but cracked out 14 miles at around 7:10 mileing. First 9 miles were a joy in the sunshine, the final 5 were tough. Happy I now have the rest of the week pretty easy.
TR - Good way to crank out 17m.
LS - Bit of a super Sunday, hope the 3 minute sessions turned out well.
Steve - A good week and a very decent 20 miler.
Joe - Positive from the physio and nice one on the 14m, running in the sun, soo much better. Off to Los Cristianos, Tenerife. The cruise sounds bliss, you will probably dock in Santa Cruz, if so, have a ponder about visiting Las Terrisitas beach.
6m earlier with 5m @ 6.40. Left leg still not right, when running not getting a full leg stride, due to the hips or bum cakes. But hopefully 24-25C in the sun will sort that.
RJR.. I'm often amazed how runners with young kids fit their training in, Still 14m midweek is a good effort. Must be a relief that the achilles isn't too much to worry about.
OO.. my left foot was landing 1-2 inches behind my right when my problems were at their worst. My chiro really dug into my right hip which was quite stiff - mobility already much better. Enjoy the hols in the sun!
TR.. 10+7m is a good double, as you say decent time on feet.
SteveMac.. 20m with14m @ MP is very impressive, nice work following that up with 12m & 14m runs too.
LS21.. 19m with a XC race in the middle is good going, that 14m MLR sounded tough too. Yes the smoking jacket still gets the occasional outing!
5m easy yesterday, light winds & a bit of sun today so got a 7.5m + 4.2m double done.