Swansea Harriers Seaside 5K Series - Race 2

12TH JULY 2005

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Ye Olde Dragon    pirate
18/06/2013 at 09:15


Simon, what Tracey said, best seen sooner rather than later, and cross training is the way to help avoid such injury



seren nos    pirate
18/06/2013 at 09:29

I am coming to swansea this weekend....

there is a bike ride just for fun that is leaving Cardiff at sunset and riding to swansea for sunrise on the beach........as its the longest weekend...

I originally thought it was friday night and so fitted it into my plans........just noticed it is saturday night so will have to time my ride back on sunday morning so that I am back in time for the big new event of teh Caerphilly 10k.....should be 1000 runners in it

18/06/2013 at 11:34


No worries about having a moan about anything on here Simon - saves us commenting on the weather.... which I have to say is looking rather nice today and tomorrow... I digress!

Your foot - bothersome things, as Tracey says - you are always on them so rest is problematic. Likely the change in activity levels have given you a soft tissue injury of some sort (helpful aren't I!). Professional specialist advice is best - GP's can help but they don't spend all their time on feet, so how good can they be? My advice, discomfort is OK, pain is bad. If you do an activity that gives you pain, stop doing it. Likely your foot is weaker in some areas than others - cannot stress the value of cross training enough. Get advice and change activity - plenty of good options. Swimming is excellent (although you do tend to need a pool unless you are Seren or Alex!), cycling is great for feet, legs, bum and core. Also don't forget stretching - even feet - stairs are good if you have them - hold the bannister with toes on the edge of step and raise/lower yourself with your toes. Kind of figure with stretching, just put your body into any passive position you can think of and see what stretches!

Tracey, have you tried using this new fangled mapmyrun site for an alternative route around your dodgy road in Merthyr? I know you have used mapmyrun because the site nicely told me so when I played with it yesterday! Despite me telling it that I didn't want to register through Facebook - This Social Networking thing is going to get out of hand methinks...

18/06/2013 at 12:17

Morning all. Thank you for all the above advice. Lots for me to reference there in all of your posts.

I was in a lot of discomfort last night right up until I went to sleep, foot looked inflamed, the ice brought out a bit of swelling around my ankle, and I really struggled to put any weight on it at all last night.


However this morning when I woke up my foot had miraculously returned to 100% fine.  Not going to complain about that!  This tells me it was nothing serious (I hope) and will just put it down to one of those things. Still got a couple of days off running at the moment, will get back out there Thursday I think. Been working out my 10k training plan to get the most out of my runs, without over doing it.

I have struggled with the idea of a long slow run as every time I go out I try to beat my time on that same route.  I also tend to feel a bit conscious that I look like I am running too slow.  I've read a lot about the best ways to train though and have finally got my head around the fact that its not the recomended way to do it!  My long run will start at 10k this week, and each week I will increase it by 2k, up to 20k, then maintain that as my long run distance for the foreseeable future.  Also worked out a steep hill route planned to throw in the mix once a week. Mixing it up seems to be the key, so that is what I am planning.


I will have to look into some different cross training idea then, though my dog wont be happy with me as he currently gets very nice long walks on days between my running, which is why walking has been so easy to fit into my lifestyle really.

18/06/2013 at 21:11

Evening all

Simon - don't worry what other people think.  You are running whilst they are probably walking! Glad your foot is better this evening. Be gentle with it though not to cause any recurring problems.

Tracey - sounds like a great thing to do.

Seren - enjoy your overnight ride. Can't believe its the longest day already.

Lovely out there now.

19/06/2013 at 08:23

Morning folks, and what a lovely morning it is too!

Seren - I saw that one, unfortunately it's the same day as our 100 miler. It's also almost the same day as the supermoon - http://en.wikipedia.org/wiki/Supermoon so if the weather is reasonable, it should be amazing. I see high tide is 6.40am so you might get your swim too.

Simon - it's really hard to not be influenced by other people's pace, everyone struggles with it but there are loads of things you can try. Try a different route, get yourself a Garmin, force yourself to walk for 30 seconds every five minutes, join a club and run with someone who has a similar pace, listen to a talking book on headphones, run in the dark...

Merthyr to Swansea - the saga concludes. Emailed Sustrans. No, there is no other way out of Merthyr.They are still negotiating to buy a strip of land about 200m long to complete the path but it's been like that since 2007, so I'm not holding my breath.

19/06/2013 at 09:47


Sounds like you are going to need to factor in a diversion Tracey?

Longest day, so it is all downhill from now on; I had only just got used to the longer evenings as well.

19/06/2013 at 20:37

Evening all

Boffin - its been a lovely day.  Lets hope we have some  more days like this.

Simon - you have done really well and your training session sounds great.

Tracey - sorry to hear that your saga continues. 


20/06/2013 at 07:41

Boff - problem is you go from Brecon or Pontypridd but nowhere in between. It's so frustrating, the cycle tracks are really good apart from that killer couple of miles.

Looks like rain again then,,,

20/06/2013 at 08:15


Very frustrating Tracey - seems the car has won out in our society over the bicycle.

We are due some rain today, although at the moment it is fairly dry here today.

20/06/2013 at 23:50

Evening all.

We did get some rain then, not too bad to be fair, and was quite tidy for running in this evening.

Boffin, the car has won the battle, but bikes are not going down without a fight. They definitely seem to be a very popular thing these days, I really am seeing lots of people I know getting into cycling at the moment.

It was my first run tonight after my 8 day rest break. Decided on a gentle 5k at my 10k pace (6min/km), to ease me back in, so that meant my 5k route in 30 minutes. I wasn't too bothered about the time, wanted to be slower rather than quicker. Got pace almost perfect, at 29:55, so was happy with that. Best thing was how good I felt after it, my best time on that route is 27:54, but that pace feels like I am pretty much pushing it all the way. Tonight's 30 min run felt so much easier & I was conscious about never pushing my pace to anything that felt uncomfortable. Mad how different a fairly small difference in pace can make to the difficulty of a run.  Above all, I have to say that a relatively few months ago I would have thought a 30 minute 5k was an amazing time for me and it would have ruined me, tonight has shown me how far I have come, fitness wise, I guess.

Really enjoyed that guilt free break as I haven't had more than 2 days off in a row since November, but now my 10k training is back underway.

21/06/2013 at 07:51

Just take care of that foot Simon!

I cycle to work every day and see lots of others doing the same. Sometimes there is even a bit of a cycle traffic jam at the lights!

Straight to the pool after work today I think.

21/06/2013 at 08:16

Morning all  I've got a really annoying calf injury at the moment, had to walk the final mile back home last night as it felt like I was doing more harm than good running.

I wore new trainers on Wednesday morning and had a twinge that got gradually worse over 10k, it felt good enough to run on by yesterday evening and I was having a lovely run until 11 miles when it suddenly appeared again.

Its not so bad this morning, so I'm going to rest until Sunday and attempt a long slow run. Tenby Marathon in a few weeks so have to try.

Were you running at around 7pm along the seafront last night Simon ? If so I gave you a nod through my painful grimace just before I gave up.

Edited: 21/06/2013 at 08:17
21/06/2013 at 08:18


Good to hear your foot is behaving Simon - do keep in mind the wise words of Sage Tracey; take care of that foot! We have all been there on several occasions, little bit injured but OK to run a bit, then a bit more, then push it a bit more with the odd twinge etc - until eventually we have to sit on the injury bench of a while until our bodies catch up with us!

Having a plan, crosstraining, stretching and moderation are the answers! Oh, and of course, not being a whimp and getting out there when you would rather sit in front of the TV

I know cycles squeeze past the cars at traffic lights, what is the etiquette for cycles squeezing past other cycles, do you all sit like orderly sausages, or enter a pea soup melee?

21/06/2013 at 08:20

Missed you there Jones - sorry Do take care of your calf as well!!

seren nos    pirate
21/06/2013 at 09:14

Jones.....it might be best to miss one long run than to aggravate it further.....


Simon.take it easy for your runs until you know that all its back to normal.

I have a tight rught calf after Tuesdays race so taking it easy....

21/06/2013 at 10:17

Morning all!

Thanks for the comments, I know I've been moaning about my foot recently but I think I am about as close to 100% ok to run as I am ever going to be right now.  I've had some wierd and annoying aches and pains along the way, but looking back I dont think anything has been too serious.  Just all come from being too heavy and too unfit I guess, but at least that side of things is getting better.

Yes Jones that might have been me as I was down there around that time?  Where was that exactly then?  If it was me I was wearing dark navy shorts and t-shirt, possibly looking more knackered than I actually felt... was a very comfortable run but that probably didnt show on my face, ha ha!  I do pretty much all of my running on the prom (sometimes down the mumbles end, sometimes down the observatory end) so we are likely to cross paths again I guess.  Hope thats nothing too serious with your calf mate, especially with the tenby marathon getting close.  Surprising how quickly these things do heal though if you take it easy so may be worth listening to Seren Nos there & skip that long slow run you were planning, just to be safe?

Just a dog walk tonight for me, going to do a fairly slow paced 10k this weekend as my first LSR as I build up to 20k over the next month or so, but undecided as yet if that will be tomorrow or Sunday.

I know this maybe a bit of a "how long is a piece of string" question here, but would I be right in thinking I should be aiming for 7 mins per km for my LSR, if I consider my 10k pace to be about 6 mins per km. Thanks.

21/06/2013 at 21:21

Evening all

I have been to London for a few days so couldn't post.

Went to Pompeii Exhibition which was amazing and was on a course today.  Enjoyed

Simon - you are doing well so listen to your body when training.

Jones - hope you can get back to training for Tenby marathon.

Tracey - cycles are the way.  Lots of people with them on the train today.  I must practice on mine more.

Boffin - hope life with you all is good.  How is Tom's arm now?


23/06/2013 at 10:50


The boy is all fixed thanks Nutty, and back to being a numpty boy again! He has one final exam tomorrow and then he is all done until September.

Good you enjoyed the Pompeii exhibition - nice to do something different once in a while.

Simon, you want your LSR to be at a comfortable pace at which you could easily hold a conversation (difficult to monitor if you run alone!) - I tended to ignore the pace and only use the garmin for occasionally looking at how far I had gone - run to what is comfy and enjoy your surroundings

Are you doing some mad 100mile cycle today Tracey? - bit damp and blustery out there, but heck of a feat!


24/06/2013 at 08:35

Morning all

Blustery it was indeed Boff! It was particularly galling that we did 50 miles against the wind and shortly after we turned, the bloody wind dropped! Apart from that, it went very well, it wasn't anywhere near as hard as a marathon and I am fine today.

Great to hear that full numptyhood is restored in the Boffin household, they heal quickly at that age I suppose!

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