So..... running - Page 152

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!

jmc41 · 01-04-2012, 18:33

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.

jmc41 · 01-04-2012, 18:50

[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.

BBx · 03-04-2012, 08:58

Great time JMC well done!

So... last long run was on Sunday.

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

(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.p...dset-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

Pheebs · 03-04-2012, 20:54

Well done mei mei, you are doing stupendous!!

x

jmc41 · 03-04-2012, 21:18

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?

BBx · 03-04-2012, 21:57

Thanks guys

I am my own worst critic.

Can't believe another 17m on Sunday! Sheesh!

Updated the schedule:

BB x

lostkat · 04-04-2012, 05:43

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

lostkat · 04-04-2012, 05:46

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

29-03-2012, 08:30	#1511
camerajuan Long Island Iced Tea Join Date: Apr 2008 Location: Southampton Posts: 211	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! __________________ British by law, Scottish by birth, Highlander by the grace of God.............Alba gu Braith My Papa - 31/12/28 - 25/1/2011 Goodnight old man, I'll miss you

01-04-2012, 18:33	#1512
jmc41 Absinthe Join Date: Mar 2007 Posts: 1,070	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. Last edited by jmc41; 01-04-2012 at 18:36.

01-04-2012, 19:28	#1514
semi-pro waster Provider of sensible advice about homosexuals Join Date: Oct 2006 Location: London Posts: 2,615	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. __________________ "Your friend is the man that knows all about you, and still likes you." - Elbert Hubbard

03-04-2012, 08:58	#1515
BBx Reverse SuBo Join Date: Jul 2006 Location: London Posts: 8,673	Great time JMC well done! So... last long run was on Sunday. 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 (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.p...dset-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 Last edited by BBx; 03-04-2012 at 09:04.

03-04-2012, 20:54	#1516
Pheebs Deep Throat Join Date: Jul 2006 Posts: 6,512	Well done mei mei, you are doing stupendous!! x __________________ http://www.spiffingdesigns.co.uk

01-04-2012, 18:50	#1513
jmc41 Absinthe Join Date: Mar 2007 Posts: 1,070	[Edit 2] Gun Pos. Gun Time Chip Pos. Chip Time Category 1920 01:42:04 2040 01:39:39 M I'll take it!

03-04-2012, 21:18	#1517
jmc41 Absinthe Join Date: Mar 2007 Posts: 1,070	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?

03-04-2012, 21:57	#1518
BBx Reverse SuBo Join Date: Jul 2006 Location: London Posts: 8,673	Thanks guys I am my own worst critic. Can't believe another 17m on Sunday! Sheesh! Updated the schedule: BB x

04-04-2012, 05:43	#1519
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	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 __________________ Oooooh Cecil, what have you done?

04-04-2012, 05:46	#1520
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	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 __________________ Oooooh Cecil, what have you done?