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Great going BBx. Stupid people, bet the bloke (gotta be a bloke) saying he could go faster backwards couldn't run 20 miles!
My money's on Leon.
Sent from my Galaxy S2
My money's on Leon
You're a winnaaaaaaaaaaaar :D
Right, I've twisted some arms and we're doing the Longest Parkrun in June...
a scheduled tour of local parkruns on the Sunday on or after the longest day of the year. The event is very informal and very friendly, with no registration, no sign up, no barcodes and no official timing. parkrunners are invited to do as many or as few of the courses as they want during the day, and the primary goal is to have fun. Just to add to the mix, last year a number of us cycled between courses
I feel like I want to do a minimum of 5, but I think 4 might be more realistic before hitting the pub :D
It's my turn for a knee injury. I managed to pull it at the end of the Parkrun, probably because it was a cross country one and because of the rough terrain. Feels quite ITB-ish to me and right down near the knee. I’ve iced it a couple of times and am basically shuffling around taking it as easy as possible. I think I was lucky it happened near the end, but it’s basically because I’ve been a bit complacent with the running recently and went for it a bit too hard when I should have been taking it easy this week.
Doesn't feel as serious as before, so with a bit of rest, anti-inflamatories, ice and coming back to it gently I should be ok long-term.
camerajuan
27-03-2012, 00:05
Nearly two months in and I am LOVING track once again!
The speed-endurance I once had is GONE. Utterly destroyed by 2 years out of it. Single run sharpness however is still alive and kicking. So much so that I think I may bring my official comeback a bit forward.
Open Meeting in Portsmouth 14.4.12 is my possible comeback date if all goes well. Enter on day so can leave it til the previous Thursday night's session to see if its worth it. If not, maybe Southern Mens League in Andover on the 21st and Open Meeting at my "home" track Southampton on the 25th.
Big one though, Hampshire Multi Events Champs. Monday 7th May. Long Jump, Javelin, 200m, Discus, 1500m. 10am-430pm at Mountbatten Stadium in Portsmouth.
I cannot begin to describe how much I have fallen in love with sprinting again. Camraderie at training. The twitching quads after a hard session. The energy found from nowehere on the 8th 200m of the night. Shopping for kit is so damn exciting too! It's crazy!
Hopefully I can convince someone to join me at some of these matches & get some updated videos & pictures up.
It's my turn for a knee injury. I managed to pull it at the end of the Parkrun, probably because it was a cross country one and because of the rough terrain. Feels quite ITB-ish to me and right down near the knee. I’ve iced it a couple of times and am basically shuffling around taking it as easy as possible. I think I was lucky it happened near the end, but it’s basically because I’ve been a bit complacent with the running recently and went for it a bit too hard when I should have been taking it easy this week.
Doesn't feel as serious as before, so with a bit of rest, anti-inflamatories, ice and coming back to it gently I should be ok long-term.
Hope it sorts itself soon Jonny, it took a wait and visit to our sports doc to diagnose mine, then several months of slow and short running to build back up, not good at all. Best advice is rest though, don't try to run a half marathon on it like I did.
Doesn't feel as serious as before, so with a bit of rest, anti-inflamatories, ice and coming back to it gently I should be ok long-term.
Well done on the Park Run Johnny and thanks for the sponsorship! :) hope your knee heals soon for you :(
Big one though, Hampshire Multi Events Champs. Monday 7th May. Long Jump, Javelin, 200m, Discus, 1500m. 10am-430pm at Mountbatten Stadium in Portsmouth.
Wow! Sounds immense! Good luck :)
Here is my 4 week (eek!) plan. (It says 5 week because I meant to post it a week ago) :p
http://img513.imageshack.us/img513/7784/4week.jpg
Note to Coach: I have switched the 22miler to the Easter Bank Hols weekend as I will have more chance of doing it then. I think you suggested doing it this weekend but I won't be at home.
This means I have a shorter taper - what are your thoughts?
On Weds 18th April I am going to have a MOT at my gym. I have these about 3 - 6 monthly - it will be interesting to see how the Marathon training has affected my body :)
BB x
No, don't do your 22 miler on 7th. You are better doing no more runs over 20 miles than putting a 22 miler just 2 weeks before your marathon. You must have a 2 week taper for your body to recover and build itself up for the big day. Drop it down to 16ish.
okey dokey :) I'll try to do as much as I can this Sunday then.
Thanks Coach! :D
BB x
I'm hoping my body recovers, slow 3 miles Mon and 5 today, knee pain throughout :-( Not impressed.
camerajuan
29-03-2012, 08:30
Its amazing how good a few press ups & squats can feel when you haven't done any for a couple of weeks due to hospital visits!!
Showers can be a gym too!
6 months of training and it came down to this. Could I do it.
I spent the better past of Nov/Dec last year recovering from my ITB that running the Cov Half Oct 2nd (2:12) exasperated. That was after taking three weeks completely off.
The new year, I started following a slightly strange plan (it called for 5 min farklek twice) with a view to getting a better time. Along the way I hit 45:28 for a 10k (training run two months ago), three sub 1-44 13.1 milers (well, 13.1/14.1/15.0 - the 15 in sub-2). I also ran a 5:58 mile in the middle of a 6 mile hilly run (45:42 incidently); and two very hard 6 mile tempo runs, 8 min warm/up cool down miles, with 6 miles at 7:20 in the middle.
Then, my knee went. On a 8:30 easy pace 5 miler last Wednesday. Arghghgh.
I took ibuprofen for two days (stopped Friday morning), iced it with the gel and spray stuff you get, and prayed.
I got up 05:30am and had a drink, back to bed and up for breakfast at 6am. I left just before 9am for what turned out to be a 1.5 mile walk to the start area. Joy.
Discarded my old XL t-shirt I'd found (must stock up on long sleeved charity buus for this purpose) and we set off a few minutes after 10am.
My knee was fine throughout, both knees and every other part of my legs were, until about mile 10 that is when they took on that lead like feeling that means it's time to collapse. That was tough going from there, at least my stomach (I'd had 1-2 stitches continually from about mile 1 despite running at my target pace and slower than in tempos - blame drinking water just before we went) lessened or even disappeared, I can't remember.
The line showed about 1:43; I'm not sure but it was damn close to 1:42 as we entered the stadium. My watch shows 1:39:40 (13.26 miles) but waiting on a chip confirmation; it definitely took a few minutes to cross the line, but then my watch decided to record a 7:14 miles around the 10k mark and then claim I was running 6 min pace briefly (which I wasn't - it jumped from about .9 miles to done) so just hoping it's fine.
The pace setter for 1:40 suggested everyone get ahead of him, I have no idea when he crossed the line except it was behind me, and I thought he started ahead of me, he was certainly well ahead of me until mile 7-8 when I fell in line with the group), but then he's responsible for the two slowest miles at 7:41 (except the first 7:50), so not convinced he was too accurate.
Anyways, as long as that chip records 1:3x:-- I will be happy. Two castles 10k June 10th next; going to aim to be low 40's, no way I'll run sub-40, but I should beat 45 mins even if I can't start training until May.
[Edit]
My average BPM was 174; the highest I've recorded before is 191 (sub-6 mile), which is what I'd expect for my age. 91% of max HR for a half marathon? Maybe or maybe not, but the last few miles I really knew I was pushing it beyond all expectations. It had been over 100 from about 9am and was still over 100 when I got back to the hotel at 12:30pm.
[Edit 2]
Gun Pos. Gun Time Chip Pos. Chip Time Category
1920 01:42:04 2040 01:39:39 M
I'll take it!
semi-pro waster
01-04-2012, 19:28
Congratulations on completing the half there jmc41, sounds like you did pretty well. :)
Good to hear you're getting back into it and enjoying the running again camerajuan.
Great time JMC well done! :D
So... last long run was on Sunday. :shocked:
22miles in 4hours 5mins and 4 secs
I should have been more prepared :/ not enough carbs, water or sleep in my opinion. I performed soooo much better at Ashby20.
It was painful from 15miles onwards but I worked through it. The last mile was actually ok.
I took my bladder and some gels and have come to the conclusion that I can't work with High5 Energy Gels - they gave me stomach aches the previous weekend and I confirmed this this weekend :p (it wasn't William's mums cooking after all!)
Reevo - you can have the ones I pilfered from Ashby 20!
SIS seem the way forward, luckily I can stock up at the local Sweatshop which is at my gym - I guess I could get them online for cheaper.
My phone ran out of battery at about 20miles (I listen to the radio on my long runs as I have destroyed this:
http://www.hiddengarments.cn/index.php/2011/07/sony-walkman-headset-nwz-w260/
that my brother bought me for Christmas through all of the running!) so I was kinda stranded on the Isle of Dogs for a while when the bloody payphone swallowed my last 70p I used to call my dad to call William - luckily a bloke on the street let me use his phone.
Didn't particularly want to walk home after that! Had an ice bath then a soak. Yesterday was a bit stiff but today will be 7miles as normal home!
Am also going to have to have a serious word with the neighbours - I couldn't sleep last night due to one of their mother's talking till 12am :/ will need to explain to them how this CANNOT happen especially on the final week.
BB x
Well done mei mei, you are doing stupendous!! :) :) x
Thanks guys :)
BBx - 22 miles, I'm in awe, who cares what time!
Wiggle is normally quite good price wise and they do fast delivery for things, amazon is also sometimes okay. The trick, as you say, is working out what works.
Only thing I pilfered was a couple of bottles of Lucozade afterwards lol. My legs are still mega painful today (only when I move though), hoping I can surives Thursdays pilates and then stumble around for a few miles on Friday. I'm sure if I'd stretched at the time rather than after a 1.5 mile walk back to the hotel it would be better, but the main area where people were stretching was before the fluids area and I was in dire need having consumed about one mouthful during the entire run.
Enjoy your taper, it'll make a huge difference (four days off did me wonders) probably why the Ashby 20 felt better?
Thanks guys :)
I am my own worst critic.
Can't believe another 17m on Sunday! Sheesh!
Updated the schedule:
http://img4.imageshack.us/img4/1012/49600867.jpg
BB x
Make it 15 please BBx, then 8 on 15th. You need to be taking your mileage seriously down now. You've done all the hard work, so it's about rest and letting your legs recover for the big day.
I prefer SIS gels too. Much more palatable.
For recovery after loooong runs, I always have a Food Goodness Shakes. It's a protein milkshake which is specifically designed for after exercise. So Lucozade before for the energy and a shake (+ lots of water of course) after for the protein. Homemade milkshakes (milk, banana, spoon of nesquick) are supposed to be as good as anything.
Did 6 miles last night, with only a little knee pain. It's aching this morning though. Slowly recovering... hopefully :)
P.S. The reason Ashby was easier was probably because your legs were fresher. You only ran Ashby 2 weeks previously so you'll still be recovering from that. HENCE the reason for the taper. It's SO important to get it right so please crank down your mileage because you need to save it all up for 22nd :)
+1 on the for goodness shakes. Not cheap but real easy on the stomach and seem to do the job.
Ok coach! Fyi 17 is what you told me in your front room am sure :p
But I now love you a little bit more now! Whoop! :D
Where can one purchase a For Goodness Shake? At all good supermarkets??
BB x
I have some good quality protein shakes with fantastic amino acid profiles at home...
:puke:
Forgot to say I did 7miles last night.. it was raining so didn't want to injure so took it slower than usual. 1hr 10m 57secs
BB x
5th April: 7miles 01:12:20
6th April: 7miles 01:07:43
8th April: 15miles 02:38:42 - the Greenwich Foot Tunnel Lifts are now working! Woo hoo! Cutty Sark looks pwetty :) there's also a Nandos and Frankie and Bennys there too - they kept that quiet! Was in tears at the end of the run though as mobile ran out of juice and had to use moola in payphone.. it stole my money, then when I explained what happened to the Operator I got all adjitated because the only solution was for him to do me a reverse charge calling - charging my parents! I thought he could at least put me through FOC for a landline :/ luckily a nice Chinese girl let me use her phone and I got my £1.50 returned.
FGS can be purchased at Sainsburys for sure, I think Asda and Tesco do them too.
They all only seem to do superberry (good) and chocolate (not so much for me personally).
It's cheaper to buy a box of the packets online which last a few months and don't need to be stuck in a fridge, I like the superberry, banana and vanilla ones, they're about £1.50ea from wiggle or £2 in shops. I sometimes get a couple from sainos when they're on offer at £1 each or so though, think they're normally £1.69 when not on offer.
You can get 8 (two of each flavour) and a bottle to mix in for about £16-18 which is what I did the first time.
FGS are really light nutrition drinks 50/50 mix of carbs and protein by the look of it.
I did a gentle 5k this morning and I'm pleased to report that my ITB/knee jip has passed. I'll continue to take it easy for a few weeks but I reckon it was nothing serious and immediately resting up helped :)
FGS are 3:1 ratio I think, whatever it's meant to be with various vitamins and stuff added. They are also low fat, which is an advantage (for me anyway). There are loads of good 'things' out there high in protein and carbs but the fat (and esp. sat fat) content is through the roof.
Typical values per 100ml serving:
Energy 226.4kj/53.3 kcal, Protein 3.3g, Carbohydrate 9.8g, Fat 0.2g, Fibre 0.5g, Sodium 0.1g, Vitamin C 40mg, Vitamin D 0.2ug, Vitamin E 0.4mg, Magnesium 11.4mg, Niacin 0.5mg, Folic Acid 6.0ug, Vitamin B12 0.3ug, Biotin 1.5ug, Pantothenic Acid 0.4mg, Vitamin A 50ug, Vitamin K 2.3ug, Selenium 0.9ug, Riboflavin 0.1mg, Calcium 113.1mg, Phosphorus 84.1mg, Zinc 0.3mg, Iodine 140ug, Potassium 12.5mg, Chloride 82.6mg.
Most of the 'bars' in Reading's goody bag were majorly high on the fat level and my cholesterol is bad enough!
Glad you looking to be injury free again Jonny. Took me 2-3 months before I was back to 10 miles, so take it slow, 10% per week increase max and ease off it it comes back.
As you say, the sooner you stop and rest it the lesser the injury and quicker you can bounce back!
Oops, what I meant was they are great for running because they are light! They have a good lot of carbs - a lot of those sorts of drinks and bars are short on carbs and high on protein which bloats me.
If you want to bodge up your own drink, the nutrition levels are similar to a mix of milk powder and Nesquik with a vitamin tablet ;D
Fat is not too much of an issue, but after a work out you need protein and fast acting carbs for recovery, and fat does slow down absorption of nutrients, so post work out I'd agree it's not wise to take. Also remember your body doesn't absorb dietary cholesterol ;) So that isn't an issue, and actually cholesterol with enhanced metabolic state actually aids protein synthesis and recovery.
Dextrose, maltodextrin, glutamine and leucien, and protein, are fantastic post work out - the fast acting carbs helps the insulin response to bring the nutrients into the body as quickly as possible rather than being wasted away.
In fact if you can find a post workout solution which contains 4-hydroxyisoleucine it's one of the best amino acids there is to restore glycogen like for like. :)
Woweeeee I didn't know it was so complex all this nosh stuff!! :D
Went to Docs today and am being referred for physio. Had a bit of a run yesterday (first time since throwing myself off the motorbike and landing on my knee at 30mph) and at 2.5 miles my knee just gave way!
It felt a bit twingey by the time I had hit the 2 mile marker but thought it would be okay.
Today, walking to the surgery (5minute walk) I had to stop twice as knee was just pooped.
Bugger!! 4.5months until trip and I have a dicky knee!! Not ideal!
:puke:
Forgot to say I did 7miles last night.. it was raining so didn't want to injure so took it slower than usual. 1hr 10m 59secs
BB x
Yeah I know I did. Change of heart once I saw it written down on paper though and you've done a 22 miler now which is more than enough :) You can do less if you like. Somewhere between 10 and 15.
As you've been swatting up, you'll know to expect some rubbish running by this stage. You'll feel slow and crap. It's a sign that you need to REST! No 7 mile runs the week before marathon please! :)
Glad they've referred you Pheebs. I don't have any faith in the docs to refer me for an athletic injury (they usually don't care unless it affects your ability to work) and I am not willing to wait months for an appointment with a physio, so I've never bothered going. Luckily my physio is great, but she's also on maternity leave. She massaged me 3 weeks after giving birth (her first and only client post-baby) and has put me on the road to recovery. I love her :D
Well I did say to the docs about the trip in 4.5 months and he just said "Well it's the same waiting list" :/
Called a chap who has sorted soooo many of Sams friends in Swansea and his Ma hoping I can see him. Away until Saturday he is but when he's free I'll pop and pay to get the process going!
:)
I went and did the Crystal Palace parkrun this morning, taking it really gently so as not to load up my knee. I kept the pace down and kept the speed right down on the downhill bits to keep the impact down. The result? Same time as normal. What? How did that happen?!!!
I went and did the Crystal Palace parkrun this morning, taking it really gently so as not to load up my knee. I kept the pace down and kept the speed right down on the downhill bits to keep the impact down. The result? Same time as normal. What? How did that happen?!!!
Are your normal times in training? Don't underestimate the effect of adrenaline!
Do you have a watch for monitoring pace? I've personally found it invaluable, one of the best pieces of kit I've ever got, they aren't cheap but it's a great way of keeping an eye on your pace imho.
Are you still aiming for a sub 20 5k? That's blindingly fast.
Did my first run post Reading yesterday, just 4.5 miles, mainly slow, felt okay though. Hoping two weeks in China won't lose me too much fitness.
I don't really time any of my runs. I've got a watch but I always forget to use it! I'm still aiming for a sub 20 5k, but on the flat... my local Parkruns are too hilly to put in heroic times! I really ought to time my laps up there so I know what's going on.
Matblack
10-04-2012, 20:49
I'm still running, did my longest run so far at the weekend 8.5k, hard work but gratifying. The target is to run the Hughenden 10k in under an hour, the course is a bit hilly, I think I can do a sub hour run on a flatter course but this one might be a big ask.
I'm enjoying running and since I started to stretch post run I haven't had any more calf issues which is great. My only problem is very sore heels usually post run and the next day they feel badly bruised but this only lasts a day or so and I'm ready to run again. I don't think it's PF, any way it's not getting significantly worse so I just live with it :/
Don't know if I'll ever do more than 10k it might be my limit and besides I don't feel a real need to do the big runs but I wouldn't rule it out totally :)
MB
Don't know if I'll ever do more than 10k it might be my limit and besides I don't feel a real need to do the big runs but I wouldn't rule it out totally :)
Hahaha, I remember when I said that about 5k... :D
Re. your heels - I think you'll toughen up to it in time. I think we all underestimate how much of a pounding the body takes when we run these sorts of distances. Really glad you're enjoying it though :)
As you've been swatting up, you'll know to expect some rubbish running by this stage. You'll feel slow and crap. It's a sign that you need to REST! No 7 mile runs the week before marathon please! :)
That's right, I am feeling slow and crap. My 15mile long run at the weekend reduced me to tears :( (that and crappy BT payphone).
This week I have done one 7miles and have booked in 2 more - do you think that is too much? Next week is looking:
Sunday: 10miles
Tuesday: 7 miles
Thursday: 5 miles
Do you think I need to cut down more Coach? Going to the Expo on the Wednesday I think with Joyce - after work will be less busy and hopefully more freebies (yeah right!). :)
Don't know if I'll ever do more than 10k it might be my limit and besides I don't feel a real need to do the big runs but I wouldn't rule it out totally
I said this too and now look at me! :D
The 10k does look like a challenge though - good to have something to channel your energies into and work towards. :)
The medal is the best thing for me!!! So I was right upset when I got a sweatshirt from doing the Ashby 20 mile race :( (good goody bag though - no flyers and just FOOD and drink! Oh and a spot prize... wasn't too bad then :p - would have preferred the medal over the top though).
BB x
I never thought I'd run much more than 5-10k either :P Amazing how it gets to you in time.
Bad run tonight, decided to push it so kicked out 3 fast miles in the middle of a 5 mile run as a shortish tempo run. Average including warm-up/cool down was 7:17. Stomach didn't feel very good though. Slower / longer planned for Friday, last one for two weeks but hoping to get some swimming in while away :)
Medals FTW! Love the Reading one as it had a slot on the back which you can get an iTab for, basically name and time :) It was pricey but so much better organized than Coventry with it's two port-a-loos!
I never thought I'd run any further than 10K. Four marathons later... ;)
Any ultras planned Kate? :P
Well done mb you're doing amaaazing :) what a lovely challenge too!! :)
Mei, you're mega :) x
I saw massage guy. Good god. Turns out from my previous knee injury I've been compensating all over! Wonky back, knee twisted, lower back out, muscle twisted in belly and my neck tight. Its caused me to have one leg shorter than the other thus knee never really recovering.
I have been pummeled. My entire back realigned, pubic bone punched by a machine back into place (that was AGONY) and stomach massaged with a weird machine and leg done.
Amazing guy. Feel taller and free ... Said my running will improve, breathing (due to twisted muscles in stomach area it meant when running they'd tense and pull ribs down making it harder to breathe) and posture!
I laughed the entire hour. So much pain and crunching! Incredible though how one injury cab mess up the rest of your body! Today, I hurt!
Wow sounds like a complete overhaul Clare! Hope its reset you well :)
BB x
Seriously this guy is tremendous. He's said to pop back for one more session but other than that... sorted. No running for next four days and then light exercise. Awesome. Excited!
:D :D :D :D
It's amazing what can be the root cause of your probs. My physio says it starts from the top down or the bottom up. My knee problems are likely to have started with my back/shoulders.
10.05 miles, 1:19:44. Bit painful but not too bad, next run April 29th!
Good luck BBx! PM me with how it goes!
Lol its next weekend Jmc :)
22nd April.
Brighton Marathon this weekend-sis in law to be is doing that one so going to support her and a few others. :)
I seriously cannot believe its come round so quickly!
BB x
Matblack
13-04-2012, 21:12
Bought some new shorts which it appears allowed me to run 5k in under 30 minutes with out any walking. Comparability pathetic but one of my targets to do regularly :)
MB
Matblack
13-04-2012, 21:13
Run sub 30 5ks not buy new shorts :)
MB
Lol its next weekend Jmc :)
22nd April.
Brighton Marathon this weekend-sis in law to be is doing that one so going to support her and a few others. :)
I seriously cannot believe its come round so quickly!
BB x
Ah, well good luck for next weekend! Be sure to let me know how it goes as I'll have some email so a PM should get through, but not web access in all likelihood.
New equipment always good, ordered myself some new shorts a week ago actually but they appear to have gone awol :s Went with Sweatshop too as I got a 20% discount and asked for store delivery which is free!
Tapering is HARD.
Not running is HARD.
The last week and a half has been really emotional :( the Marathon itself is an emotive thing and I keep getting moments when I want to burst into tears.
I have smashed my sponsorship - to which I am infinitely grateful to everyone for supporting me. :)
I guess at the moment because you can't run, your mind is saying... well the last time you ran a distance was ages ago and if you don't keep it up you won't be able to do it.
I know my mind is wrong though.... maybe I will just focus on the carb loading and hydration :p
<3 carb loading.
Can't believe its here. Praying for no rain.
BB x
Cool and no rain will be awesome. I know exactly how you feel. When you're in a regime and you have to cut it for a week it feels really odd and you get itchy feet - itching to do ANYTHING!!!
LeperousDust
19-04-2012, 15:24
You'll do great Mei, I've really seen your massive enthusiasm and effort over the thread. So if you're half of what I think you're capable of on the day, then you'll storm it :)
It was the work 5k yesterday. I managed a 20:44 which is 40 seconds quicker than my pb at Crystal Palace, but came a shameful 11th :shocked:
We've got some pretty fast runners here!
I'm used to running on hills. Running on the flat is actually quite difficult. I was demolished after 4k :huh:
Congrats Jonny, that's a darn good time! 6:38 miles or something, I can only do about 1 of those!!
The Olympic Marathon events start and finish in The Mall. There is a men’s event and a women’s event.
Athletes complete a first loop of 2.2 miles, which takes them to the River Thames, south to the Houses of Parliament, and back up to The Mall past Buckingham Palace. After this they run back to the river, and this time head east, towards the City of London and beyond to the Tower of London, in an eight-mile loop that is repeated three times before crossing the finishing line.
And if that wasn't depressing enough, it's also August 12th! Probably be pouring with rain and 30C. I doubt we'll see anyone breaking the 2h mark for this one.
That thrice 8 mile loop is going to be punishing for them. They are going to need some focus to beat that one psychologically!
I smashed my pb at Crystal Palace by 25 seconds this morning with a 20:59. Whoop! Got my 20 at last :D Now, how am I going to get that 19...
Speedwork Jonny, short painful sessions I imagine! You've gotta be pushing towards the 6:30 mark so I'd venture some 1:30 400m repeats with a 1:30 jog inbetween would help, and some longer runs (6-8 miles). What's your weekly training like?
Two runs for me today. Had rather a large breakfast with the grandparents then tried to go out for a run 4.5h later; thinking that would be enough time. It wasn't, ended up doing 2.5 miles instead of 8.
So had a drink, ate lunch and went out again at 8:20pm for another 6.25miles, much better, even managed race pace for the last 1.25 miles :) Seem to have lost so much fitness since Reading with the holiday too.
Speedwork Jonny, short painful sessions I imagine! You've gotta be pushing towards the 6:30 mark so I'd venture some 1:30 400m repeats with a 1:30 jog inbetween would help, and some longer runs (6-8 miles). What's your weekly training like?
Que? :D
I think I know what you mean, I have been meaning to try interval training to get used to running faster. My analysis is I often have a bit of a Colin Chapman finish, that is, I cross the line at pretty much the same pace as the rest of the race and I don't have anything left for a sprint finish. I need to get my endurance up so I can complete the 5k, because certain muscles are fatigued by the end. With more endurance I will be able to press on for more of the race. I think a change in running technique might be beneficial too, to make the most of my stride, as I've honed my technique to be efficient rather than fast. I've noticed I'm not springing off my calfs as much as I used to.
So my weekly 'training' is my daily commute by bike, 4 miles (6km) each way. I try and run home on a Wednesday and I do the Parkrun 5k on a Saturday, which I have been running to and from (2.5k each way). Last year I was running 13.5k loops of Bushy park after work once a week, but I was doing more distance running last year than speedwork. That said, I think the added distance will be beneficial to the shorter distances because the muscles won't fatigue as early.
The best races are normally run at a fairly even split :)
What's the run home like? I'm not 100% sure how it works for a shorter 5k distance but when I was looking at speed increases I was doing tempo runs at 10 seconds below race pace, 400m repeats were 1-1.5 mins faster and 800m repeats 30 seconds faster. I think for a 5k you don't want to push that max speed much, I suspect trying to push out multiple 400m at 5min pace might be pushing it(!), but work on sustaining a similar speed for longer runs with recoveries (ie run 6 miles with only half of it at race pace - improves your endurance).
If I were you, I'd probably cut the parkrun to once a fortnight. You can race a 5k every week but if that's half your weekly runs I think the increases will be quite slow. Also make sure the 2.5km warmup isn't too fast! You do need a warm-up but nothing that is going to fatigue you!
Main thing I'd say is try and get some fartlek or intervals done. And if I remember rightly you said it's hilly - find a hilly route and sprint uphill then job downhill, it's boring as hell (well, if you only have a few decent hills like me) but works wonders, my last race I started slow and made up the most time chasing the pace setter on hills :) I was also in no condition to run 2.5km afterwards, a very slow walk begun about an hour later :P
Have you ever looked at a pace calculator? I like this one: http://www.mcmillanrunning.com/index.php/site/calculator - you're meant to set it for what you have done... rather than what you are aiming for. I do both...
Good luck :)
Damnit, just signed up to the 2013 Brighton marathon. What was I thinking?
The best races are normally run at a fairly even split :)
I'm terrible at clock watching. This weekend I did actually look at what time I left and what time I went past the halfway point, but I have never set a stopwatch :D
What's the run home like? I'm not 100% sure how it works for a shorter 5k distance but when I was looking at speed increases I was doing tempo runs at 10 seconds below race pace, 400m repeats were 1-1.5 mins faster and 800m repeats 30 seconds faster. I think for a 5k you don't want to push that max speed much, I suspect trying to push out multiple 400m at 5min pace might be pushing it(!), but work on sustaining a similar speed for longer runs with recoveries (ie run 6 miles with only half of it at race pace - improves your endurance).
It's 6k on pavements, flat, with a small bump in the middle.
If I were you, I'd probably cut the parkrun to once a fortnight. You can race a 5k every week but if that's half your weekly runs I think the increases will be quite slow. Also make sure the 2.5km warmup isn't too fast! You do need a warm-up but nothing that is going to fatigue you!
But I like doing the Parkrun! I might mix it up with the one in the other park which is more hilly. It'll be good for strength and building my cardio going up that mountain!
Have you ever looked at a pace calculator? I like this one: http://www.mcmillanrunning.com/index.php/site/calculator - you're meant to set it for what you have done... rather than what you are aiming for. I do both...
Nope, will check it out :)
The other thing that really helped me was getting a GPS watch, they are a little pricey, but it's one of the best techno gadgets I've got (and tbh, £100 isn't much more than a new pair of trainers from most stores that do them with gait analysis).
I was always going out too fast, this got me to slow down. Plus for any kind of speedwork it's essential imho unless you go to the track - which would drive me around the bend (plus I have no idea where the nearest one is and doubt it's usable after dark which knocks out all weekday runs October to March).
If you enjoy the parkrun probably best not to give it up, maybe just don't push yourself to the limit every week? Give your body a chance to rest. I once read that races are when we push ourselves to the max without any thought to the purpose behind the run long term (ie: building cardio, vo max, endurance, speed, whatever). Do you really want to be doing that every single week (you may of course, not be...)
Off out now for a hilly fartlek, lets see if my foot holds up :s
[Edit] Bah, 3.58 miles, 26:35 and knackered with foot as bad as before. Max HR was 192, previous max was 191 hmmm.
Last year I was running 13.5k loops of Bushy park after work once a week, but I was doing more distance running last year than speedwork. That said, I think the added distance will be beneficial to the shorter distances because the muscles won't fatigue as early.
I'd agree with that. >5K tempo runs as well as some speedwork/hills thrown in. If you can maintain your pace for longer then you'll have more energy for the end. We have an Olympic marathon runner running a few coaching sessions down our club at the moment and he said that the key to a good race pace is tempo runs. Speedwork/hills too, but if you get your tempo run speed up, then you will be a quicker runner and be able to maintain it for longer. Makes perfect sense. I'd keep speedwork/hills sessions to once a week, alternating between them.
Also, what about cycling to the Park Runs instead of running? Uses less energy and different muscles, but still warms you up. I don't think knocking them back to every other week will make a difference as we're not talking about a half marathon every week. It's only 5K! :)
Well done on Brighton btw. Say goodbye to your life for 4 months though :p
January -> April = no life :D
I pretty much had no life since the September :p I guess I needed it though!
Realised I haven't done a race report yet - better do this when its still fresh in my mind.
Need to be in right frame of mind though!!!
At the moment I have the post marathon cold :( my body has just given up! Especially after the hen do at the weekend!!!
Want to get back on it though as don't want to lose the fitness and go back to square one :(
BB x
Hahaha, you said, and I quote "After the marathon, that's it. No more running. I hate running..." :D
And she's bloody well entered the London Marathon ballot :rolleyes:
I was referring to long distance :p
Still want to pb my half time to sub 2 hours.
BB x
Are you going to do Run to the Beat?
Edit: scrub that, it's sold out already :(
I know... its totally annoying.
Its a good one to pb on but you have all of London and Essex applying for it.
This sounds awful but I am reluctant to go through a charity to do it - have asked for sponsorship so many times.
£200 is the min for Leukamia and Lymphona. Phoned one other and it was £250. Feel very uncharitable for saying this, but hate the fact that they almost con you into doing it :/
BB x
You've done brilliantly with all the money you've raised over the last few years so you deserve a break from having to do it, you should be able to run it for the "joy" of running :p
I have no joy for it.
Just want to have a focus!!!
BB x
I agree on the charity thing. I've done so many little runs I hate asking now. Am doing a 9k moonlight walk on Friday for lung cancer research & treatment, but with all the marathon/extreme event runners about, I'd feel ashamed asking for sponsorship, so I haven't.
I have no joy for it.
Just want to have a focus!!!
BB x
Hence the "joy" being in inverted commas! :p
I'm also a bit against being cornered into doing these things for charity. If I was actually doing an event because I specifically wanted to raise money for a charity then that's one thing, being made to do it for the sake of charity is another. By all means stick a chunk of my entry fee into a charity, but I don't like the pressure I have to put on people to justify the fact that I want to push myself.
I think that came across right. Interpretations?
semi-pro waster
09-05-2012, 17:40
I think I understand what you mean Jonny, it's a personal challenge to do the event and while you're happy for some of the money to go to charity it's not always the primary reason you're doing it.
Well apparently I've got either a stress fracture or something up with the tendon in my left foot. No chance of an MRI (which seems a bit of overkill anyway), and it makes no odds which is it for recovery which is likely 3-4 weeks, trying to run for "maybe 200 yards" to see if it's improving.
Two Castles 10k is in... 4 weeks. I think I may have to re-assess my goals :(
camerajuan
10-05-2012, 21:25
I hope nobody was at the Mountbatten Centre in Portsmouth on Monday.
My shameful display, including my "big points" events (200m - 26.3, LJ - 5.15m. PB's 23.7 and 6.41m) followed by my calves telling me that enough was enough after 900m of the final event, quite possibly the most down I have ever felt on a track.
This year is going to hurt so much.
I still remember trying to break 30s for 200m at school, no idea what I'd run now, probably about 40!
After more or less 2wks off due to rest & illness my confidence has been restored :)
5m in 46min (+1sec:p) with some hills.
BB x
semi-pro waster
13-05-2012, 12:28
Not so much about the running although it's a lovely day for it but there must be something fairly major happening in Dulwich Wood as there are police stationed outside every entrance I passed on my run today.
Nice one BBx :-) Still struggling with my knee. It's been 5 months now :-( booked to see an osteopath next Saturday. Fingers crossed
camerajuan
13-05-2012, 19:31
Every symptom of the flu has descended on me this week. All except the one which makes you lie in bed all day. Power through!
Off work today, docs tomorrow to see if rest of week is necessary. Supposed to be running 110mH on Saturday but we'll need to see how training goes(or if I'll be allowed to).
So Juandude, your track and field that you do, do you compete or are you just a keen participant in it for the buzz of it? I don't know much about that side of the sport :)
camerajuan
14-05-2012, 14:31
I started as a 9 year old bored of football at school, progressed to one of the best 800m runners in the country at 14, shattered pelvis at 15, Sprinter convert & top 10 in Scotland by 16. Tried every event possible(even Pole Vault)and can honestly say I am compete for the absolute adrenalin rush of moving at 20mph on foot and also I get a buzz from bettering myself.
28 now. Moved to competing for Southampton AC after 12 years with Edinburgh AC & 2 years of injury & doing nothing but gymwork. Sprints, Jumps & Hurdles now for me. Back to reality and back to my best hopefully by the end of this year.
Off to aquafit tonight, could be rather embarassing but Saturday's 5 miles nor walking around Bletchley park all day yesterday hasn't done anything to help my foot. Going to try aqua jogging too - that will also be embarrasing I fear
Piggymon
17-05-2012, 19:14
So I guess I'd better do some running in prep for Spartan race !
5K done in 38 mins .... some walking .. Oh dear :p
22degs 7m run home - not the most enjoyable.
1:08:38
Well done Sinead!
BB x
I'll tell you what I told Mei Mei Piggy... scrap the timing. Concentrate on running 5K non-stop first. THEN you can bother about times :)
x
I have a 5k city run soon too and must do this ^^^ too :/
BB x
Piggymon
24-05-2012, 07:21
22degs 7m run home - not the most enjoyable.
1:08:38
Well done Sinead!
BB x
I'll tell you what I told Mei Mei Piggy... scrap the timing. Concentrate on running 5K non-stop first. THEN you can bother about times :)
x
Thanks girlies :) It was quite shameful really ;D
My main focus is to get the 5K donded without walking but still want to see what the times are so I have an idea
Will be going out again tonight
I hope nobody was at the Mountbatten Centre in Portsmouth on Monday.
Send me a PM next time you're there - I only live down the road and could come and cheer you on :)
camerajuan
24-05-2012, 11:28
Won't be until next season now. My only races for the rest of the year will be in Winchester, Basingstoke, Chelmsford, Walton-On-Thames, Milton Keynes & Southampton. In that order, I think.
Well two weeks of aqua running and I went out.
25C and felt a lot hotter (very little shade); only managed 3.5 miles in 24:49 so not exactly the endurance I wanted two weeks before (though the speed is just about there) the 10k but foot seems okay so far.
Hopefully it'll cool down a little.
I really wanted to run this weekend but Parkrun was cancelled due to motorsports in the park and I've come down with a virus of some sort. Feel like crap. Reset running diary -> middle of next week :D
Well 23C is cooler, just about. Legs in major pain now, 5 miles earlier on with 800 intervals at 6:26-6:40 pace. The 10k looms like a bad idea.
Still, it'll be wet and hot soon.
camerajuan
30-05-2012, 13:40
Deciding to give tonights Open 100m race in Basingstoke a miss. My achilles feels like its bruised when I try to run on my toes. I have a league match next Saturday which matters more so resting until I'm better then beasting the sprints sessions!
Two Castles 10k: 44:47.
I have to say, it's definitely 'undulating' and not flat, and warm out there today. Still, aside from the dismal goody bag (contains a t-shirt, medal and 3 flyers, no food) well organized.
Really struggled with this one, couldn't maintain the pace and ran a 7:25 mile at one point, didn't think I'd break 46 mins and then at 42 mins the 600m sign appeared. Managed a 14.1 mph sprint past a few people about 200m before the line then stopped my watch only to have to re-start it seeing another 50m to go! GPS recorded 6.22 (44:44) but then it also recorded 234bpm in mile one.
Overall, given the foot and other issues (haven't slept much) happy enough, just waiting for the official results, rather than trying to trace my finger across a print out on the side of a van!
[Edit] Interestingly enough, McMillan running takes my time and gives me a predicted 1:39:39 for the half, which is exactly what I got at Reading!
camerajuan
11-06-2012, 10:21
Ran again in Chelmsford at the weekend. 0.1 faster than my last race in Southampton. Have to be pleased - I got a ridicuoulsly bad start!
Next up is Walton-On-Thames on July 14th. 5 weeks to get better and post a good time before 2 weeks intensive beasting as I fly off to Tunisia for a week of awesomeness and don't wanna decrease fitness too much.
I loved running in Chelmsford when I was there, couple of the roads are a bit dodgy but it's so flat! Great for ITB recovery.
0.1 seconds? Ah the delights of a sprinter, that's when a 2mps tail wind can really make a difference. Been a long time since I did any sprinting.
Two Castles 10k: 44:47.
That's not to be sniffed at, even on the flat :cool:
I made my triumphant return to running tonight; my normal 6k back from the station. Having not run much for quite a long time now I really took it easy and actually quite enjoyed it despite the rain and the fact that my iPod decided to die this morning :)
camerajuan
18-06-2012, 00:00
0.1 seconds? Ah the delights of a sprinter, that's when a 2mps tail wind can really make a difference.
Wind was sitting pretty at 1mps-ish when I was in the blocks. Faulty start & then it became a side wind! Gonna dip back under 12 before end of season I can feel it!
2 1/2 years of injury & no training hasn't been easy to overcome. PB of 11.2 from 2005 is haunting me. Its also my Dad's PB from the Armed Forces Champs n the 1970s so I'm not quitting until I beat him!
How depressing! Am back to square one :(
Tried to run home & could only do 4/7 miles.
Ate the wrong things and not enough water!
Oh well onwards and upwards!
BB x
I got killed by my 5k at the weekend too :D
I'm starting my marathon training now. I'm aiming to be running 5k at least twice a week and regular longer ones by Christmas. Time to build up some stamina so it's not too much of a shock to the system next year. I'd better check when I've got that half as well. Got a feeling it might be next month...
Urgh. Running last night was horrible in the humidity. I was sweating SO much.
Its ugly Jonny hideous.... so I did 5m in the gym :/ (don't hit me Reevo! :p)
London 10k next weekend and bet you it will be as hot as the last time I did it. Want to do sub 1hr but at the moment its not looking great :(
BB x
Haven't run for two weeks tomorrow, and that was the only one since June 10th :-(
Still not sure if the foot is is healed or not, and how much is psychological. My average speed for June is 7:31 min/miles; but i've only done 26.2 of them. Don't want to start back too soon if it's not healed but don't know how to be sure. Arghghgh.
Don't want to start back too soon if it's not healed but don't know how to be sure.
You need to take another week off fella :(
It's the hardest thing to do, harder than training imo, but it's the only way to make sure.
You need to take another week off fella :(
It's the hardest thing to do, harder than training imo, but it's the only way to make sure.
Will another week do it though? I've been keeping pressure of it of late (had some stuf I couldn't avoid with a relative from overseas a month ago) but haven't even been doing my normal lunchtime walks around the block.
It doesn't hurt, and happy to give it another week but what it it's not healed and I put it back. Was planning on short runs anyway, just hard to be sure what the status is :(
Well if you think it needs longer then give it more time. The longer the better imo. It's a lot easier to get your fitness back up after a long break than it is to repair something for the second time. A short light run sounds like a good plan though, just round the block to case things out, check all your bolts are done up tight, no untoward noises, not pulling to one side etc :)
I did 6miles in 55m 55s on friday... then I realised that 10k is actually 0.22m more so eventually did the 10k in 58 mins :/
Went out today and did the 10k outside 57m 56.
London 10k next weekend. I did this in 2009 in about 1hr 40 :/ am hoping for sub 1hr.
Nemisis!!!
My other nemisis is Run to the Beat is in September but I have to have a sponsorship position :/ want to do that sub 2hrs... last year was 2hr 17. Brighton Half (which was the next half I did after that was 2hr 4secs - they mucked up the time).
Dartford half in a few weeks... am not going to PB that as the course is 'undulating' hence why I want to do Run to the Beat again :p
Still don't enjoy it though :p
Get healed quick jmc! Dont aggravate it!
BB x
camerajuan
03-07-2012, 11:09
Ran at Southampton on Saturday. Cycled to work full of hopes n dreams of getting closer to 12 secs. Hopes smashed to pieces when I got there to find a -5m/s wind. Nightmare.
Guy who won my race has ran 10.84 this season and he only managed 11.37. Reverse that process with my actual time (which I won't bother sharing :( ) and I equalled my second best time this year. So I ran well-ish!
Next stop is Walton-On-Thames on July 14th, Lets be having you! (with a legal tailwind please!) Feel free to come and watch the Red Army plough the opposition into the ground!
Well I wasn't hurting yesterday, so I took my running shoes into work and ran home because I'd taken the day off cycling after the 120 miles on the Dynamo on Saturday night. I did a gentle 1km to the station at this end to check everything was ok, which it was, then ok'd myself for the 6km at the other end. Amazingly, apart from a bit of tightness around my left knee, it's not feeling like I rode that distance at the weekend and ran a reasonably fast Parkrun 5k before it on Saturday morning :D
10k in 57m 35sec - its going to be tight! :/
Running in k is tres boring!
BB x
If it was any further away BBx I'd suggest some shorter tempo runs or a bit of speedwork to improve things. The last race you did was a marathon, so your body is used to plodding for a long time, not blitzing 10K. Constantly running 10K trying to beat your time isn't the most effective method and could even end up demotivating you.
Good luck though. Am sure that on the day the adrenaline will kick in and you'll be well under an hr :)
xxx
Thanks Coach!
I know... I blame the holiday :(
BB x
Should've done some speed work.
Just did my last shot at 10k = 57mins 03secs :/
3secs over my pb :(
We'll see what Sunday brings!
BB x
Should've done some speed work.
Just did my last shot at 10k = 57mins 03secs :/
3secs over my pb :(
We'll see what Sunday brings!
BB x
I wouldn't worry too much! You don't want to be setting a PB two days before the race imho, and you'll probably knock a few seconds off that at the race itself, depending upon terrain and if you are running or swimming that is...
3 weeks now without a run for me, still not convinced what the foot is doing. At least one more I think.
^^^ Good, stay strong!
I decided to skip my Parkrun on Saturday. I had a bit too much beer which I could have coped with, but an awful nights sleep. I decided to rest up and get some calories in instead. Today I am not starving hungry, which I think is a direct result of letting everything catch up a bit.
Pbed :) 55m 42secs
It was like a monsoon!!! After the 6km marker I couldn't see - literally!
The organisation hasn't changed since 2009 - shocking and the goody bag was pointless.
At least I got another medal :)
BB x
Well done BBx, especially under those conditions! Which one was it, sounds worth avoiding!
Personally I missed aqua again tonight as still at work (on for 14h shortly), hoping to try a short few miles this weekend, and maybe Wednesday aqua.
I was slave driven into a 7 mile run home from Truro today. Most hill work Ive ever done and in the last 18+ months my runs have been 3 mile max. Im chuffed but shattered! Tool an hour and 15 mins. Certainly not my best time for such a run, but given the terrain I reckon it was my hardest outing ever!
Chuckles
11-07-2012, 18:29
Is anyone else on runkeeper? I could do with some more street mates for motivation!
I'm on week 5 of Couch to 5K, but have kinda given up with it as I've just done this :p
https://dl.dropbox.com/u/63486282/Pics/runlol.png
Pretty chuffed as I totally unfit 5 weeks ago and was knackered after the 1 minute splits :p
I don't use anything like that. The only timed stuff I do is Parkrun, mainly because I've got a memory like a sieve and I can never remember what time I left and I never remember to start a stopwatch :D
No, I use Garmin website with my watch to keep track.
BB x
Is anyone else on runkeeper? I could do with some more street mates for motivation!
I'm on week 5 of Couch to 5K, but have kinda given up with it as I've just done this :p
Pretty chuffed as I totally unfit 5 weeks ago and was knackered after the 1 minute splits :p
I don't I'm afraid, use my garmin then log in an excel sheet. But that's not a bad time for 5k; 5k is 3.125 miles and when I started I was doing 10min miles (after a few months of walk/run!), anything under 30 mins for 5k is pretty good for a beginner.
Chuckles
12-07-2012, 16:51
Those of you with Garmin's might want to check it out as Runkeeper is compatible with them. It's a little bit of extra motivation when you've got friends on there, especially when combined with Fitocracy.
http://runkeeper.com/user/belmit :)
Enough hassle using my Garmin tbh :/
Which reminds me I need to download.
5k new pb :) 25mins 39(ish) secs
Better goody bag and medal woo hoo! :D
another bag of those ****ty pistachios though...
Standard chartered great city race btw ;)
One more pb to go and am scared - Dartford half :/
BB x
Flipping wet last night, but it was kind of nice to run in at the same time :D
camerajuan
13-07-2012, 22:41
If anyone is in Walton-on-Thames tomorrow, come an watch the mighty Southampton AC attempt to keep our lead at the top of the Southern Athletics League.
Also see a very short white guy jump over 10 very high hurdles. Comedy at its best.
10m in 1hr 35min faster than my last 10 miler pre marathon which is encouraging.
BB x
camerajuan
15-07-2012, 21:49
Walton proved fruitful - Another 0.1 off my seasons best time!
Well on track for my target of 12.0 or less now. No more races until September 1st which will really be an exhibition as we won the league already!
0.3 to go, hit it hard!
I'm baaaaaaaaack. Well sort of, did 5k Sunday and was okay, few twinges that may be more in my head than anything. Another 5k this morning (out the door 5:35am!) and while the legs were aching like mad it's not suprising given it's a month since I ran and much more since I did anything serious.
You are crazy up at 535!
Well done though!
BB x
You are crazy up at 535!
Well done though!
BB x
I was up 5:20am to have a drink, brush my teeth and get changed first!
It was lovely out though, no rain and barely any cars. Completely changed by now, puddles, raining and cars everywhere.
5:20am to have a drink. Bad times fella, get yourself to a local AA ;D
Dedication old chap :)
Well done jmc. Know what you mean about it being in your head. Taken me a while to actually start enjoying my running once again without constantly worrying about my knee.
It's been a long road, but I'm finally recovering. Managed 9 miles last week. Furthest I've ran since Feb when my knee gave out. Feels brilliant, but I'm so slooooooow! :(
Yeah, it's hard to build up. Was a bit tight this morning but actually got home at a reasonable hour and want to go out for another, but know I mustn't push it too much yet :s
Going to give it another month and then make a decision on the cov half. Got a weekend away August 18th/19th so will see how walking 9-10 miles a day goes, assuming it's still okay by then.
8.5k last night from Herne Hill station to home. I fancied the Crystal Palace bump but not the added distance from Clapham. Good to know the distance.
GRAAAAARRRRGH! Why the hell do they have to change trainers so much when they bring the new model out? The model "up" from my current one doesn't fit the same as the old one and it's smaller. What the hell are they thinking?
Another useless article from the BBC: http://www.bbc.co.uk/news/health-18863293
"If you can find a shoe where you just enjoy that activity and you are comfortable, that's all you need."
I wonder if he's being paid by physiotherapists. (Some of the stuff on the page may be correct but the last part there really hacks me off).
I, uh, tried on the wrong size :o
That news* item annoyed me too. What an utter load of crap.
Did you see Panorama? Very annoying. The bit about the drinks was expected, but the way they put forward the trainer argument was awful. Very one sided.
Banging on about barefoot running as if you can just throw your shoes in the bin and start running au naturelle. Really misleading I thought and people who saw that and decide to make the change might even be setting themselves up for injury. My osteo has specifically advised me to stick with my cushioned support shoes and not go changing my running style or shoes type as it's only likely to exacerbate my injury.
Don't get me wrong, I think barefoot running is great if you have the gait and footstrike for it. However, I'm a heel/mid foot striker, so I need the cushioning. To go to barefoot running, I'd have to completely change my running style - something that's very difficult and potentially quite risky too.
Dont know why I was shocked really. I've come to expect this kind of one sided nonsense from Panorama!
Yeah we watched that programme too. I bet the trainer companies aren't too happy about them promoting BFR!!!
BB x
Weds: 6m in 56mins
Today: 6m in 55m50secs
Still need to tott up my marathon training runs.
BB x
My foot hasn't been the same after Tuesday's run and wondering around London, time for another break I fear :-(
Chuckles
27-07-2012, 20:42
5KM PB at 27:50. Slowly coming down :)
Chuckles
27-07-2012, 20:44
That sig is way out of date as well. I'm at that BMI.
6miles and started raining. Went to look ay the missiles on blackheath. Rather scary :^ no chance of getting in Greenwich park!
58mins 22 secs took it easy as ate loads yesterday!
BB x
Chuckles
30-07-2012, 22:06
26:05! Dunno how that happened.
New trainers for my 8.5k route tonight. I think I might regret this tomorrow...
First race since January tomorrow. I'm just going to run it rather than going mad....but I'm cacking myself :-\
Good luck Coach!
:)
My last race is Run to the Beat in October. It starts at 945 and I want to do it sub 2hours.
After that we have a wedding fair to drive to back in Brighton which finishes at 3.30! :D fun times!
No pressure to PB then. :p
When you're done with the race Coach - perhaps some tips on what I should be doing to get this sub 2 hour Half PB please? :) <3 <3 <3
BB x
Really enjoying running again! Had a running partner for a few weeks which meant a different pace (steadier than usual) and more motivation. Found a few new routes and breaking my knees in gently.
Did 5 miles this morning in 43 minutes with some nasty uphills, but feeling better for it!
Chuckles
01-08-2012, 22:35
Managed a 10km today for the first time. I went at a slow pace and got 59:15. Even though it was double what I'd been doing, I found it easier than doing 5km at a quicker pace.
And have just entered the Reading half marathon as well :D
I didn't think I'd take to it much, but it's really good fun. Only 53 days from my first C25K session when I couldn't even run 1KM without stopping. It's amazing how quick you can get your body into shape.
Anyone considering it but a bit nervous should really go for it.
Yesterday's 5 miler went pretty damn well considering, so I'm very pleased. It wasn't a PB by any means, but I maintained my pace well below 8:30, which was my aim. Time was 40:59 on my watch.
First mile was a nice steady 08:15, but I developed some piriformis pain (hard to describe if you haven't had it, but runs from your arse down the inside of your thigh... really painful) during mile 2 and dropped to 08:30 min miles for 2 miles.
I was trying to pace a new runner from our club, but at this point I told her that I would have to slow down. I plodded for a while and suddenly it felt like it was easing and off I went again. I'm not sure quite what happened... maybe it was my racing instinct kicking in.
I did mile 4 in 08:03, catching up with the girl I was pacing again and told her to come with me. Last mile was 07:39, which is pretty much my race pace when I'm in tippity top condition. I felt like I was flying and even managed a sprint (well, for me anyway!) finish because one of my club members shouted "you can have her Kate" to me in the last 100yds, so I overtook the lady in front of me.
Piriformis is absolute agony now and I'm walking like a cripple, but it was so worth it :D I stretch it religiously every single night (along with about a billion other muscles), so I'm not too concerned about it. It'll sort itself out. Very happy indeed with my performance though. It's a big mental block out of the way and a sign hat my injury is on the way out. I didn't have a peep out of my knee all the way around. Think I might be able to start putting hillwork and speedwork back into my training plans now :D
Good luck Coach!
:)
My last race is Run to the Beat in October. It starts at 945 and I want to do it sub 2hours.
After that we have a wedding fair to drive to back in Brighton which finishes at 3.30! :D fun times!
No pressure to PB then. :p
When you're done with the race Coach - perhaps some tips on what I should be doing to get this sub 2 hour Half PB please? :) <3 <3 <3
BB x
Interval session once a week. Alternate speedwork & hillwork sessions.
Hillwork - You know that big hill near you? It's one of the streets which runs up towards that park where I started the marathon. That would be perfect. Do 1 mile warm up, then get to the bottom of the street and sprint to the top (about 80% of your top effort). Jog back down slowly and start again. It's OK to walk down if it kills you. Repeat 5-6 times then 1-2 miles cool down. Do more reps if it feels comfortable.
Speedwork - 1 mile warm up. In the park, find a circuit that's around 400 metres. Again, put about 80% of your top effort and sprint around the circuit. Jog or walk a lap for recovery. Repeat 5-6 times then 1-2 miles cool down. Do more reps if it feels comfortable.
FORGET YOUR TIME & DISTANCE. They don't matter for intervals. Just get the job done and give yourself a pat on the back. If you fancy coming up here at any point for something evil like a pyramid session or just some company on a run then give me a shout. I usually do my speed/hills sessions with running club as I can't wimp out :D
I hate speedwork and I detest hillwork, but it makes you stronger, fitter and faster and you will reap the rewards. It also feels brilliant afterwards because you've really achieved something.
Your plan should be - your normal weekend long run at half marathon pace or slightly slower, 1-2 normal runs in the week, 1 of which is a "tempo" run, so faster than target HM pace and 1 intervals session, alternating between hills and speedwork. Hillwork is still essential even when training for a flat race btw. I truly believe that the reason I did so well at London is because all of my routes were pretty bumpy compared to the VLM course.
TinkerBell
03-08-2012, 08:17
Good Luck everyone with races soon :) Kate I am sure you will do really well and once you have started the worry will disappear :)
I admire you for doing so well, I know I couldn't do it.
Thanks Coach! :D
The Hill work and Speed work is going to kill me! :shocked:
So just to clarify how is this?
Tuesday: tempo run 6 miles
Thursday: Speed work/Hill work
Sunday: Long run increasing each week
The race isn't till 28th October so time to increase. Going to make sure that I am hydrated and carbed for this one (and hopefully fitter!) you are right though, for the 5km and 10km I recently did, I probably should have done some speedwork for them. I only scraped PBs for them as fluke and REALLY pushing to the limit.
I really want to PB this half though. I did it last year in 2hours and 17mins...
BB x
I would drop your 6M tempo down to 5M. Mine are always 4-5M and I have 2 set routes that I do so I can compare my time/pace. Your 10K PB pace was 8:57. To go sub 2hr, you need to have a pace of 9:08. Seems like a tiny difference... it really isn't. You should be aiming for a pace of 8:30 or faster on your tempo runs if you can manage it. If you can't, drop the distance a little until you can manage it and then build the distance back up whilst maintaining the pace.
Make sense?
Hills/speedwork won't kill you.... they'll make you stronger. RAAAH :D
P.S. Don't forget your stretches afterwards!
x
Just watched some of the triathlon - scary stuff! Jo's friend did one the other week and was pushing me to train for it next year... I'd love to, but my swimming has always been shocking!! I should get into some organised runs however. Ever thought about triathlon Kate? I reckon you'd be great!!
I think she's working to doing one ;) back on the running and cycling is her new friend.... just the swimming to go!?
Ok Coach.. I hear you... will drop down :(
I meant to post this before. Dartford Half I came in at 2hr 4mins 43secs I swear I wasted a lot of time and energy on blasted hills.
Here is the chart thing showing the blasted hills:
http://img163.imageshack.us/img163/3851/dhmr.jpg
This is why I hate hills :D
BB x
Hills will always be hard, but hull work will make you stronger and quicker on them :-)
Triathlon. Hmmm. I've always said no way... but I might give swimming a try at some point. Really don't enjoy it but maybe if I work on technique I might. We'll see. Never say never :-)
People ask me the same. I couldn't do the swimming though. I don't like open water and because of my contact lenses I would be too paranoid about losing them.
Too much faff and skankiness :p I'm too much of a Princess - give me a nice clean dry road any day.
I don't think I could even do the Spartan race that the Pigmos did so brilliantly!
BB x
I shall be helping with the hill sprints. I love them. :cool:
Am I allowed to push her hard Coach Reeves?
Haha, I was going to suggest that you accompany her and provide shouting & encouragement.
Yes you can push her, but she should be able to do at least 5-6 overall, so keep that in mind :p Let he jog down the hill afterwards and allow 1 min static recovery if needed, then off you go.Warm up and cool down should be a really easy, gentle jog. She is permitted to lie on the floor groaning after the last rep :D
:D
I make progressive increases, I.e. start at 30m for 10-12 reps, then go up to 16 reps the next week then 40m 10-12 and so on. I also vary the recovery from 60 to 90s. However my training goals are different. Power and speed ; though I guess for this it's pretty similar?
So 6 reps at what distance?
I went and did sprints at the local playing field yesterday. Only did ten and today there isn't one part of my legs that doesn't hurt. Even my hips are knacked. Shows how little effort I've been putting in with my poncey 5Ks!
I'm chuffed, I managed to shave 6 seconds off my 5k pb at Crystal Palace on Saturday :D
Watching Mo Farah and the female marathoners this weekend has been truly humbling and inspiring too.
:D
I make progressive increases, I.e. start at 30m for 10-12 reps, then go up to 16 reps the next week then 40m 10-12 and so on. I also vary the recovery from 60 to 90s. However my training goals are different. Power and speed ; though I guess for this it's pretty similar?
So 6 reps at what distance?
Similar goals, but with increased endurance too. 30-60m isn't anywhere near enough. It's all about gradually increasing Mei's speed over the distance.
Eastcombe drive where it meets Bramshot Ave to the top where it meets the main road. It's about 200m according to map my run, which is perfect. She needs to pace herself so that she's not shooting off at 100mph and then dying and having to slow down. I'd say 5-6 MINIMUM. See how she gets on. Don't want to kill her on her first attempt.
Ok. The bit we did was about 115m so I take it that is too short? We did it 6x and it felt good but I think she started off on more than 80% so did I come to think about it. We''ll extend the distance for the next one now I know what's required.
My training was based around HIIT and burst training from my rugby days. Points duly noted. :) she definitely needs me there though as she does not like sprinting! :p
Triathlon. Hmmm. I've always said no way... but I might give swimming a try at some point. Really don't enjoy it but maybe if I work on technique I might. We'll see. Never say never :-)
I'm the opposite. My problem would be the running. I'm down to around half a mile in 20-25 minutes swimming now after 4 weeks back in the water after a 20 year break...I just wear goggles, they stop any issues with contacts. The cycling is also coming on well. However the running would drive me to distraction. Bores me to tears.
I just wear goggles, they stop any issues with contacts.
I can't take the risk as have GP lenses and if I lose one that's £100 down the drain.
DOMS today. Thanks Coach 200m is deffo going to take me out! :p
BB x
You won't lose one. A good pair of goggles will stop it happening as they form a seal so no water can get in. Unless you're high-diving it wouldn't be a problem - at least I never lost one, ever, in all my years of training. If you're still not convinced you could always get prescription goggles instead, they cost about £20 (even for widely differing prescriptions in each eye).
Hmm might look into that - the goggles. Didn't know they were so cheap!
not risking using the contact lenses!
BB x
Leon bought some prescription goggles so we could go snorkelling. They weren't very pricey at all!
DOMS is good Mei. Muscles working hard, tearing, repairing, getting stronger :) Reckon 8 would be achievable? need to push you but not kill you :p xxx
Ive seen some really good reviews for prescription giggles for a place via Amazon..Am surprised how cheap they are tbh. Will be getting some myself this month and can let you know how they are although I just re-read your post & not sure I could swim in open water, sounds a bit yukky. Brings to mind that Steve Coogan film where he falls in the canal & gets a condom stuck on his finger. Eeewwee!
Ive seen some really good reviews for prescription giggles
:D
I went banana boating once at a WEDDING RECEPTION!
I panicked in the lake there and the water was only up to my waist :/
I CAN swim but am not a confident swimmer and open water - no way!
BB x
Presciption giggles!! Predictive text ftl! :p
Ack. I don't mind lakes & rivers & stuff, but water that there might be *stuff* in. Eeww.
Triathlon. Hmmm. I've always said no way... but I might give swimming a try at some point. Really don't enjoy it but maybe if I work on technique I might. We'll see. Never say never :-)
I just assumed triathlons were for pretty serious athletes, but as I've become fitter I've come to realise a sprint distance tri is actually not much of a challenge to many of us on here. My friend just completed a half Ironman in Majorca and she's totally inspired me to do one now.
prescription giggles
:D
I want prescription giggles. How much good would they do on the NHS ;)
Jonny, my friend does triathalons fairly regularly. He just did the cycling/running for fitness and decided to have a go at the Manchester triathalon to see how it pushed him. He did really well & has done loads since. He did his first marathon earlier this year (having never had to run the distance before).
I got a pair of goggles from a guy at work (wife works for an optician), cost about £25 and included stigmatic correction and everything. Have to give them a good spit before using to stop fogging up like snorkel masks but work pretty well. Wouldn't say they are 100% at stopping water getting in but then they don't cost hundreds of thousands as I'm sure Phelps the fish's ones do.
Can't see myself doing a triathalon either. Enjoying watching clips of today's though, far too much kit tbh.
Still can't run, foot really wasn't happy the day after the 4th run. Leaving it until Sept now after a a walking weekend and another week off with more walking involved. Hoping it'll be fine for both those and that'll get it used to it before I kick off with more running, that'll be 7 weeks without a run... Was only 4 last time.
Cov is now impossible, hopes for Reading Half 2013 stay alive, might see Chuckles there!
Hill work is pretty boring, but boy does it work. I'm lucky there there are a couple of routes nearby that involve both a long incline and decline (>.5 miles) and another that is up and down for about 1.5 miles. Slightly less boring that running up and down the same hill 8 times which I've also done.
I'd just do a tri on my normal bike, probably the fixed-gear if it's not too hilly, because it's a bike I know I'm comfortable on. It's only the swimming gear I don't have. Bare hairy chest and budgie-smugglers ftw! :D
It's only the swimming gear I don't have. Bare hairy chest and budgie-smugglers ftw! :D
Where is this event taking place exactly?
;)
Knipples
08-08-2012, 11:12
More importantly
THIS THREAD IS ABOUT RUNNING GODDAMMIT!!!
:p
Who are you the thread police?! :p
BB x
More importantly
THIS THREAD IS ABOUT RUNNING GODDAMMIT!!!
:p
Sorry. Just the fact that there is no thread about swimming and only me (apparently) interested in it, I didn't think anyone would mind. But hey, I'll **** off if it makes you feel better, and I'll just sit on my own, and talk to no-one about it. Happy?
Where is this event taking place exactly?
Nobody needs to see that, seriously :shocked:
More importantly
THIS THREAD IS ABOUT RUNNING GODDAMMIT!!!
:p
Oh the ironing!!! :D :D :D
BB x
Oh the ironing!!! :D :D :D
BB x
I'm still waiting for her to bite, but she's disappointing me so far ;D
Knipples
08-08-2012, 13:27
I'm still waiting for her to bite, but she's disappointing me so far ;D
That's because I was bloody messing about cowbag ;)
Sorry but this thread is about running so please can we get back OT.
:p
Mwahahahahahah! :D
BB x
I know, you div. :poke:
Edit: Not Mei-Mei! Not Mei-Mei! *quivers* That was meant for Knipples!
:hijack:
Leon bought some prescription goggles so we could go snorkelling. They weren't very pricey at all!
DOMS is good Mei. Muscles working hard, tearing, repairing, getting stronger :) Reckon 8 would be achievable? need to push you but not kill you :p xxx
Missed this!
Speedwork tonight on the heath. 400m is about 0.25m?
Usain Bolt! :D NOT!
BB x
400m = 0.2485 miles. ie: there are 1609m in a mile or something.
Personally I just set auto-lap on .25 miles :P
She is permitted to lie on the floor groaning after the last rep :D
Just did this.
Broken!
BB x
Wheeee!! I'm super happy! Having tried and tried running but my duff knee just not having any of it I was started to get really miffed off. However!! Changed my strategy and mind set 3 weeks ago and set up a proper low impact fitness workout to help ease my knee back into it (as opposed to just limp running or forcing myself til I was borked) and today 20min run and my knee survived!!
Yeh its achey and a bit weak feeling, but not swollen or collapsing or agony! So chuffed!
Low impact again tomorrow early morning then day off, then will do the same 2 - 3 times next week inbetween other training :)
Just did this.
Broken!
BB x
Good girl :) Don't forget stretches
Great news Pheebs
xxx
PB'd a 10K today.
GET IN :D
OK, so I've only ever ran 3 10K's, but still... happy :D
PB is a PB though huh?! :D
Yay for Coach! \o/
BB x
PB'd a 10K today.
GET IN :D
OK, so I've only ever ran 3 10K's, but still... happy :D
Nice one, I'd settling for running 10k a week atm, but still, foot feels okay and isn't twinging too much so maybe in another month I can :confused:
Yay! Well done Kate! :)
Looking forward to some more hill sprints with mademoiselle BBx this week :cool: :evil: :D
I tried to run again on Wednesday for the first time in ages. Got to 3k & my foot was completely numb again. Didn't have my 'proper' runners with me but decent trainers nonetheless. Frustrating. Stop, stretch, it goes away, then starts again slowly. Always right leg, always starts from little toe - inwards, ankle, leg.
Had an amusing conversation at work today, one of the guys was asking me about my 10k pb, turns out he's got a new gf who ran the two castles in sub-40 and he wanted to know if that was any good.
Her pb is 38:55. Erm yes, that's a fairly good time.
Kitten: Are your running shoes big enough? Sounds like your foot could be growing as you run and then rubbing; running shoes can often be (mine aren't) about 1/2 a size larger. Best time to get them fitted is towards the end of a day as your foot naturally swells a little anyway.
Mine are a whole size larger due to marathon training and I still get bruised toenails when I'm running. I've put it down to scrunching my feet up when I run.
Could be shoe size or tight laces. Try lacing them up a bit looser kitten and see how it feels.
4 miles this morning at 08:04. Felt great considering it was a recovery run :) After 8 months of struggling with injury I think I'm finally getting there. Didn't realise it was a pb on Sunday because I was so happy at not feeling any pain :)
Her pb is 38:55. Erm yes, that's a fairly good time.
Did you poke him in the eye? ;)
BB x
Did you poke him in the eye? ;)
BB x
Tempted! It was after this he mentioned she came 2nd in the two castles and was planning on a sub-3 frankfurt marathon! I've suggested he starts running.
In other news my foot now aches after a 15 minute walk to Sainos at lunchtime :( doomed.
camerajuan
15-08-2012, 17:28
September 1st Milton Keynes. Southern League Final.
Southampton AC are undefeated and have won the league already but we want to go out on a high and win the final match. I will be doing my best in the 110mH and guesting a 100m spot to try & get closer to my 12.0 target. Hoping for a leg in the 4x100m relay also as we look to clean up in both mens & womens 4x1 & 4x4.
All welcome. Lets have it!
After making excuses for the last 3 days I dragged myself out this afternoon and I'm pretty pleased! I ran a mix of some of my local routes in reverse, which meant 2 good uphill stints. Managed a 8min/mile pace over a 4 mile distance despite the relief, a huge downpour and a strong headwind. My thighs are feeling tight and well used - a feeling I've not had often of late (time to push a bit harder perhaps?)
September 1st Milton Keynes. Southern League Final.
Southampton AC are undefeated and have won the league already but we want to go out on a high and win the final match. I will be doing my best in the 110mH and guesting a 100m spot to try & get closer to my 12.0 target. Hoping for a leg in the 4x100m relay also as we look to clean up in both mens & womens 4x1 & 4x4.
All welcome. Lets have it!
Try not to drop the baton.
camerajuan
16-08-2012, 15:29
Many relys under my belt jmc, not once have I dropped it. S.A.C. have been relentless in relays this year and I have faith that will continue.
Many relys under my belt jmc, not once have I dropped it. S.A.C. have been relentless in relays this year and I have faith that will continue.
I was being ironic/deadpan ;)
If you are in need or another career I believe there are a few national athletes who could use some training in changing the baton.
And while it's a little off topic perhaps, I have to say I was very impressed with the Olympiks after all. The whole Korea flag thing aside, and ignoring the couple of central line issues we did seem to pull it off, and rake in some amazing results.
camerajuan
20-08-2012, 09:48
I was attempting a King Theodin-esque quote "I know how to defend my keep!" Stoopid inner monologue sounding awesome in my head.
RE: Changeovers - I will not aim one bit of criticism towards Talbot/Gemili and I'll explain why. Talbot ran a storming 3rd leg and was in the perfect place to pass the baton to anyone else but Gemili. Chambers/Malcolm on that anchor leg & we'd have a bronze medal & British record. Van-Comedy selected the order and failed to think about Gemili's shoulder injury which prevented his left arm going back, hence the bad angle for change-over. If CVC had been smart, he'd have had Gemili on 3rd so his right arm would be the changing arm & we'd have no problems. Malcolm-Talbot-Gemili-Chambers would have been safe, and ran about 37.6 easily. Maybe faster in the final.
I heard they'd never run in the order they ran the semi-in in training, which means at least half the fault, maybe more, lies with the idiot who put them in that order. "Comedy" lived up to his name.
Well, after my 10K PB the other week, I ran Race the Train last week. Only did the 10K instead of the full 14 miles which I did last year because I was concerned about my knee on the harsh XC terrain. It was fantastic though and I came in as 15th lady out of a field of 107 ladies, which I think is probably my best ever result at a race :) My legs felt great afterwards with no niggles or pain in the knee during the race. Very pleased indeed!! I had twisted my calf running along the side of a very steep hill though, so had 3 days rest this week and it feels fine now.
This morning I woke up with very tired legs after running Thurs and then cycling last night. However, I manned up and cycled 9.8 miles to our local Parkrun, "jogged" the 5K but got carried away and ended up with a PB and then cycled home again. I've spent a large portion of the afternoon asleep :D
Rest day tomorrow and then 10 miles on Monday as part of my half marathon training. I've entered the Worksop half, which shockingly will be my first HM of 2012. Injury really has cocked up this year's running big style, but I'm getting my fitness and speed back and I'm feeling great.. so fingers crossed :)
Well done, you just keep getting better!
Thank you :) Getting there x
Might already have seen this but thought it was amusing, 2:5x vs 4:01? Huuuuuuuuuuge difference!
http://www.bbc.co.uk/news/magazine-19462506
I think I'm going to pull out the half at the weekend. I've been getting some persistent swelling feeling in my right knee as a result of stepping up my cycling. I've not been running much recently so I don't aggravate it, so I've only been doing the odd 5k here and there. I think it might be safer to not do the half and concentrate on getting some strength back in the joint rather than risk an injury.
Maybe an obvious question Jonny, but are you sure your bike is set up correctly and that your feet aren't pitching inwards or outwards when you're riding? It could have a big impact on your knees if it's not 100%
Ran a 10K at the weekend and got a PB, my first sub 50 mins time and was 16th lady out of the 290 who ran it. I know I'm not quick and never will be, but I'm still over the moon with my result. Not too bad for an ex-fatty sportsphobe :)
I was happy just to have made it round until I realised my time. Knee gave out on me whilst I was crouching to put something in the cupboard on Friday night, and I was really worried that it had put me back to where I was in Jan again. After lots of stretching, rolling with a foam roller, massaging and ice, it didn't give me even a twinge of pain as I ran round. Really strange because it had been painful all weeekend and on the morning of the race, I really wasn't sure whether I should be running at all. Good knee!! :)
I think I'm going to pull out the half at the weekend.
Which one were you doing Jonny?
Ran a 10K at the weekend and got a PB, my first sub 50 mins time and was 16th lady out of the 290 who ran it. I know I'm not quick and never will be, but I'm still over the moon with my result. Not too bad for an ex-fatty sportsphobe :)
Well done Coach thats amazing!! :D
BB x
Maybe an obvious question Jonny, but are you sure your bike is set up correctly and that your feet aren't pitching inwards or outwards when you're riding? It could have a big impact on your knees if it's not 100%
It's fine, it's my fixed gear bike that's caused it because I've been riding it like I stole it, so I've just been pushing too hard on a gear that's too big. I've swapped to my other bike which is a bit more relaxed. I've probably done a bit of minor soft tissue damage but because I ride every day I keep irritating it.
Which one were you doing Jonny?
The Pilgrim Run in Farnham. I was looking forward to it too :(
Is the tightness in your quad just above or on the outside of the knee? If so, it's definitely worth rolling it with a foam roller if you have one, or massaging it with a golf ball. My quad is very tight at the moment, but daily rolling/massage and then ice are easing it and allowing me to run.
No, it's swelling in the joint. It's an old injury and I have a lump on the cartilage from a front impact on the knee in a car crash. Before I ran regularly it used to play up all the time but the added strength from running pretty much eliminated all the problems. Every now and then I do something that irritates it though, it's usually a sharp impact of some sort, but this time I think it's pushing too hard on the fixed gear on the bike.
Congrats Kate :) Glad the injuries are staying just about at bay.
Jonny, it's a tough one. I did a half last year with a severly screwed knee and could barely walk for the week afterwards, and it was three weeks before I was running again (that said, I've been error free in that knee since).
Bit late now but wonder if the doc can ultrasound it or something, not that they seem to like doing that in most cases (lack of equipment possibly). If it's not a massive trek and you have transport is it worth starting slowly and pulling out if needed (easier said than done once started I know).
I've decided I'm not going to do it, to be on the safe side. It's just too much distance on legs that haven't been used much, which I could probably do under normal circumstances, but with the knee jip I don't think it would be sensible.
probably for the best, hope it heals up soon for you
Definitely best to rest it Jonny. You're right, it's too far a distance to just suck it and see.
My knee has been aching a bit recently, despite still stretching/rolling every day. I can feel the tendon snapping over my knee when I bend it. However, I went out today just to see how it felt and managed 8 miles without a problem. Very odd! Going to ice & stretch it now and have an Osteo appointment at 3 so we'll see what she says :)
I did the 3k loop round one of the fields of Bushy yesterday, just trotting along at charity speed. It's a good distance because it's below that level where you ever do yourself any damage, but keeps the legs in check. Knee felt great afterwards and shins and ankles felt like they'd been run on, which is a good thing. I'm going to do two of those per week at lunchtime as part of my 'rehab' to get the strength back up, start the Parkrun again in a few weeks and it should all be ticketyboo again.
I think this is what I did right last year but did wrong this year. Last year I was doing regular gentle 2.5 and 3k loops with work colleagues at lunchtime which kept up the underlying strength. I've not done it this year, and I think it's led to a slight weakness that shows up when I've tried to push the distances up.
camerajuan
18-09-2012, 14:40
We only bloody won the match an destroyed the league!
Due to my willingness to take one for the team and coming 2nd in the 400mH(4th with 100m to go, stormed it home, Sanchez-style!)I had heavy legs and didn't run as fast as I could have in the 100m. I gained a relay spot and our changes were safe as houses.
Last weekend, an even slower 100m time(dodgy timing), a dreadfully painful 800m(which sprinters should NOT do!), a comical 7.78m shot putt and a very surprising 5.84m Long Jump. My pb is 6.12m from 2005 and I haven't jumped since 2006, with 30 months doing nothing before Feb this year and jumping 5.15m in May, I am pleased!
Bring on the winter, the spewing, the sand dunes, the frost and the dark mornings!
Well another 4 runs (5km each) and my foot seems okay at the moment, it ached a little this morning but hoping that's just the foot getting used to it. Going to have to keep going and hope it's just because I haven't done much for months. Am so slow!
Miserable day though, up 5:20am and didn't feel great so figured I'd feel better afterwards. Literally shivering despite it being 7-9C out and consumed about 3 mouthfuls of cereal :( Followed by feeling rubbish all morning.
Think it's a combination of no proper sleep for two nights and not having a snack before breakfast. Normally have some soren loaf before bed if I'm out early.
My big toenail.just came off. Ling time coming... pretty gross though! :D
.BB x
Yeouch BBx, too much running?!
Toenails are about the one thing I've never had a problem with, I keep them pretty short and spent a fortune trying different socks though.
And ofc, I've only run > half marathon distance a handful of times, 18 miles was my max.
Yeouch BBx, too much running?
Yep :/
And now my garmin has died...before my half next week...not happy!!!
:(
BB x
Darn, what's wrong with it?
Mine wouldn't turn on yesterday but a soft reset sorted it thankfully!
Hmm... been on the site and it said that I may need to update the software.
Where's the reset button? May need to use that too!
BB x
Mine is press and hold two buttons at once so assume yours is the same.
https://support.garmin.com/support/searchSupport/case.faces?caseId=%7B0439fb90-a761-11e0-d01c-000000000000%7D
I had to hold down three of the buttons but nothing happened.
:( have to send it back!!! Booo :(
BB x
I'm back running regularly with a bit of luck, as I've hopefully got a new regular running partner. There are a number of local loops at my new place and the Virginia Water lake is a nice round 7k. My right knee felt a bit tight afterwards and I totally forgot to stretch in all the excitement, but it's fine today. I've also been forced to ride my fixed gear bike because the weather has taken its toll on the other one but, again, my knee felt ok when I got to work which is good news. I was doing most of the work with my left leg, however. Hopefully it's now a matter of looking after everything and creeping the distance up slowly. The Brighton marathon is now only 6 months away, so I need to start stepping things up a bit.
Yeah, it's lap and mode on mine, hold for about 5-8 seconds apparently (while off), then I was able to turn it on. the master reset there is a full reset I think; quite complex for something so simple. The lap/mode is just a soft-reset.
This is for the 205 and 305; but looking at above you maybe have 110?
http://www.heartratemonitor.co.uk/garmin_forerunner_reset.html
Mine was completely dead though, wouldn't even turn on or charge from usb plug or computer connection.
Yeah I have a 110, its winging its way to Garmin HQ now.
Fingers crossed I get Von's in time for this weekend!
BB x
Well long time no update but I'm definitely back now after the months of building mileage, strength and Wikipedia did my first 10 miler since April. Hard work with the weather though.
Did you get the Garmin all sorted BBx?
First run of 2013 and boy was it slow :/ still 3.5miles is better than nothing and if I am honest with myself I won't be able to get the fitness back where it was till I get a job and have more stability and routine in my life.
Garmin all sorted now thanks JMC :)
Jonny - how's the Marathon training coming along?
BB x
Gah, I did my achilles :(
Did 38 miles over Xmas, 5 on the 21st evening (at 22:30!), 10 on the first Sunday/second Saturday, 7 in the middle at the cousins and another 6 on Jan 1st. Not exactly excessive.
It's only just stopped hurting today, hoping another weeks rest will cure it properly.
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