SR - I had problems with my piriformus a while ago, was n't very painful but was effecting the way I ran, there are lots of small muscles in that area, I did a lot of stretching on it and used one of those laundry balls to massage it, if you have n't got one use a tennis ball, just sit on it and move around till you feel a tight spot. Go and see a physio for some professional advice, Oh and check your mattress out(avice from my physio), I had a old mattress that had a dip in the middle got a new memory foam one and whether coincidence or not the problem went away.
thanks Martin and Barry. we have a new memory mattress, and I've recently bought a similar pillow.
You're right about the sessions Martin - been a long, slow build to this. I'm nowhere near your standard, but for me, I've seen marvellous improvements over distance appearing in mylong runs over the last month. It's time to give time, time! GRRR! (I'll be over it tomorrow!)
SR - You over it?
Last long run before Abo for me this morning, plan was 20 with 3 slow, 3 steady(MP?), and repeat 2 more times, was n't the best of starts nearly puked in the first mile, you know when you stop yourself being sick but you get that acid taste in the throat. Anyway ended up at just over 20 miles at 7:39 avg, steady varied between 7:05 and 7:21 so very happy indeed.
Looking good for race day Barry, do you have an idea of what time you are going to go for?
Also did final long run yesterday with 7m @8.03 7m @7.17 7m @6.57 1m cd for 22m total, pretty tired in the last mile but fairly comfortable overall. So need to work out a pace to set off at, final time to shoot for as have no idea
Final long one for me this morning as well. Struggled more than I have on any of my previous long ones and knees have been screaming all week, probably from many weeks of longer than ususal mileage - so probably time to start to taper ! 22M out and back along windy coast road at average of ~7.10/mile so fairly pleased, but was harder work than it should have been. Was wearing more clothes than I should have done and didn't drink at all. That along with a large consumption of chocolate on the way round left me feeling like Barry's first mile for my last few miles .
RW schedule has an 18 miler next weekend, but am beginning to doubt the wisdom of that - what do others think about running this far only two weeks out from race day?
SR - a couple of days rest and some professional attention will probably work wonders and you'll benefit from the rest - you've certainly had a strong and solid preparation - all is not lost by any means
Barry - great session - looking good for race day !
Me Meep - you must be encouraged with today's session - set your sights high !
Martin - surprised that you've opted to start at 6:40 given the quality of your sessions - thought you were going for 6:30s?
SR3 – well done on the 21 miles. Once rested and tapered, you will find you will have that extra energy to push on in the marathon.
Shadowed – sorry to hear the bad news, we have all been there. As Martin suggests, go and see a pyhsio as soon as possible. You still have 3 weeks, which is bags of time.
Martin – good call not to run at MP. As you say don’t be too hard on yourself. Hope the 10K trail went well.
Barry – well done on the speedy 20 miler, especially given how the first mile went. Another good confidence booster before Abo.
Meep - pretty impressive run.
DM – very good run in the conditions. Personally I am doing 15 miles slow next week, so I do not think 18 miles is a problem, although I certainly would not do it faster than MP+10%.
Completed my longest run of the campaign. The programme suggested it should be 60secs slower than MP so that is what did. 21.6 miles in 3hours 7mins (av8.40). Now taper time
AC - thanks. Excellent run from you today as well, just the right time to get a good longest run under your belt to boost confdence
Martin - I would imagine a lot of how you are feeling and the slowing of your long runs is down to your impressive high mileage, which you've done consistently during the last few months (apart from the hols break). You'll probably feel the benefit of your taper even more than the rest of us and be raring to konck out the 6:30s in 3 weeks time
Just looked at the race web site and there's an update :
Unfortunately there has been a problem with the first batches of race packs sent out this week. It seems that the envelopes are thicker than allowed for second class postage (due to the different timing chips we are using this year) and as a result the packs have been stopped by the Royal Mail.
Royal Mail has been contacted today and payment of the excess postage has been made. The packs should be released early next week. This affects entrants numbers 1 to 600. Hopefully this won’t be the case but it is possible inevitable that some people may be asked to pay excess postage and even a £1.00 admin fee by the post office. If this happens please email the Entries Secretary via the contact form and you will be reimbursed.
So we should be getting our packs in the next few days ! Getting excited now !
A bunch of excellent last long runs going on today
17.5 @ average mp+40s for me. The only way I could force myself to do this today was to get Mrs C to drop me off at Effingham with no phone, money or credit card and run my way back to Ascot. I did not find a single mile of it easy. Probably because it was the end of my highest mileage week (52)run straight after the 75 mile bike ride last Saturday.
Resting now, but taper includes Windsor and Henley Halfs - it's a tried and trusted regime which seems to suit me
Shadowed Runner - I would echo the advice to get yourself to a physio if you get the chance. A few years ago I picked up a foot injury during my last long run and basically was hobbling for a few days and in serious doubt about the impending marathon. I manage to get to physio and was sorted out in and back running within a couple of days.
Sounds like most other were enjoying get their last last long run done, special mention for Barry B for nearly puking but pushing on.
I was no exception and did 21 miles with 3 at MP. My legs felt a bit heavy as I did a 5k parkrun the day before - managed to PB by 14s so happy with result. I think the weekly total was 67 miles so looking forward to cutting back a bit now. After the run I spent the afternoon watching a recording of the Berlin marathon - bit of a weird sprint finish!
Dart-More - I will doing 16 miles next week, probably with 2x2miles at MP. The rest of miles will be failry easy. I will do a 10 miler this week with 5 at MP and most of the rest of the week will be failry pretty gentle I think.
Meep - Good long run from you, still undecided about race pace, up to about 3 weeks ago it was 7:40's but running has been going well since change of plan, always wanted sub 3:15 not sure if i'm in that shape but nothing ventured.
Dart - Good pace on your long one, is chocolate your normal choice of refueling? I'm running/racing a HM next weekend.
AC - Nice time on feet run, have you decided on 7:40 as your planned pace?
Tick Tock - Congrats on the PB what time did you get? I watched Berlin live and it looked good for an exciting finish but it was like the second place guy did n't want to go for it.
Chillies - I like the tactic for the long run. Re the HM's whatever works for you is the best plan.
Martin - Well raced and impressive weekly mileage, just don't over do it.
Thanks everyone for advice. I'm unable to get a physio (£), but I do see a sports massage therapist so I'll ask on Weds when I see for a professional opinion. I'm resting, but Goodness it's frustrating!!!!!!!!!!!!
I'm sure it'll heal in time, but I need to reorganise race plans I think to accommodate slight liss of fitness. Well done everyone on last long runs yesterday. (I am jealous!))
Did my half (Bristol) in the run up to Abo and felt pretty good taking it easy (7.15 approx) until 9 miles and then gradually ratcheting up the pace (under 7.10 pace) for the last 4 miles and felt comfortable, but just outside my goal (1:35) with 1:35:52 (but race the last mile hard at 6.50 pace to get under 1:36 - which felt good)
Martin - I echo the similar comments on here. Once you drop down from your 90 mile weeks, I am sure you will regain your full speed, and you will be wondering why you were doubting yourself.
TT - well done on the 5K PB.
Barry - yes, decided on my Abo pace. Going on the side of caution, it will certainly be av7.40 for the first half. Hopefully this should feel comfortable and leave something in the tank for the second half. I am certainly not in sub 3.15 shape this time round, so it is best to be realistic.
Stevan - sounds a well controlled race. Must have been pleasing passing people in the last 4 miles. What is your target for Abo?
SJ - my planned pace is 7.45 for first half and then grit teeth and hope for the best! If I do Windsor in anything under 1:38 I'll feel a bit more confident.
Life is getting in the way. I am posting so late because Mrs C has just got home from 4 hours in A & E at Epsom Hospital waiting for her mum to be admitted. They discharged her on Saturday, for some reason, despite the fact that she is bonkers, can't stand up, has dangerously low sodium levels, and lives alone. Anyway, best try to get 5 hours kip!
Stevan - straight 7.40s would give you just outside 3.20, so you would need pick up the pace a little to get under 3:20. However in my view, it is better to go off slow, and then speed up if you are able, than the other way round. I have done it both ways, like you, and the former is the more enjoyable way to finish.
Chillies - hope your mum-in-law is OK, and you managed to get some sleep.
Martin - glad you are taking it easy at last.
7 miles steady this morning. I was planning to do a 6 mile tempo as shown on my plan, however my right leg adductor was a little stiff this morning, so thought better not risk it. May do it later in the week instead.
BarryB I did the 5k in 18:21. First mile in 5:35 and 3rd mile in 6:15, guess which one is down the big hill and which one is back up the hill.
Good shopping MG15. I heard the stores were carnage in places but sounds like you snapped up some bargains.
I agree with the comments about pacing being paramount. I always try (and usually fail) to make my first mile the slowest of the race.. as long as it's not the quickest one.
10 miles tonight with 5 @ 6:40 pace... into a headwind.. so happy to get session done. A few easy days now.
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