Auviour Paris: So long and thanks for the cobbles

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12/05/2012 at 22:26
Excellent running mike when I read that I can see I am just starting out really. Training seriously and more focused should bring better times subject to injury. The guy on the comrades special who is 77 is still running this year his number 38 I think! Half mara to do in the morning long run.......two weeks to go!
13/05/2012 at 08:59

take it nice and easy this morning mcs - beautiful day here

13/05/2012 at 09:58

Funny Hat that is a really impressive improvement. How many miles are you doing and what kind of running to make that progress?


13/05/2012 at 11:15
Hi oscarr bootiful morning though windy heading out for the first six and a half flat course in 53 mins then massive tail wind threw me a pb in 1.42.49 and I felt great......silly but just had to keep going evenly when I looked at the watch at ten miles thought yes and just kept cruising.........big smile on face...........hope all enjoy the sunshine, time for a shower.
13/05/2012 at 11:28

nice running mcs, you look to peaking at the right time.

13/05/2012 at 14:52

hi mcs  - that dosent sound "easy" but glad you enjoyed it and a big morale boost for your full in a fortnight - enjoy your OH lunch

13/05/2012 at 15:22
Hi  all another long gap from me, sorry!  First silly question time by two...what's 49?  Is it something to do with Marathon Talk? I have a 26.2 shirt, now I'm wondering if there's an actual 26.2 station or is it just the weekly interviews / podcasts I've found online and which are indeed ace?    When you've stopped laughing guys.... Oscarr - I really feel for you , you got to 20 exactly where I was when I went sub 4, i.e bang on target and not ahead.  So something happened.  You can work with what you know and can deduce to ensure next time is different.  This year I didn't do my usual due the foot issue coming the week I'd have run it, but normally I do 24 miles in my projected marathon time [24 in 4 is also very easy to work out and to pace]. It's controversial I know to go over 20, but I like going long 5 times, of which twice 20 mile races with add ons, one of those races at MP. Having analysed my VLM performance with the aid of helpful stats that don't lie, I think it's very hard to run a negative split at the sub 4 hour mark for 3 key reasons.
13/05/2012 at 15:22
WW - missed you at Watford, it was a bit messy, not too awful, I actually had a course PB nice and easy for 53. The false hope and rapid return of symptoms you describe sounds like plantar to me. So aqua jogging!  When I had posterior tib issues such that I couldn't run at all for about 6 months with big fat old girl's ankle and all, I trained in the pool almost exclusively at first, even the bike jarred it.  Then for the marathon phase I added one slow long run a week.  Incidentally this translated to 4:18 at London, and my first mara, so I hadn't a clue what I was doing even more so then. I would do 3,2,1 hours in the pool most weeks, sometimes not the 3 hour stint, couple of 2s and a 1 or a 2 and 3 x 1s, happy days. You can do so many different sessions, and movements even.  I varied between pendulum with legs almost straight [knees not completely locked], which I called RWs [because the mag said that was how to do AJ when they had an early feature]; then there's high knees fast, long slow Chariots of Fire recoveries, basically you can fit the tempo to tunes of your choice [I had Does he Wash Up?] for Wash Ups aka high knees.  For the long steady runs I would just replicate normal running, obvious form tips include not bending forward at the waist. On shorter sessions I would warm up for a lap [5 mins for a circuit of a big pool like York Hall where I usually go] or equivalent, then do intense intervals. Sometimes I would just welly it as hard as I could for 45 mins [build up from like 5!] and then jog 10 mins, job done. For a laugh you can do hurdles. I have no doubt that it works, and that I should have done more of it this year. One other key point is to watch your cadence or you could be teaching your legs the wrong neural pathway selection - or even to bounce too much. I must have seen you WW - Bunt is my favourite!  Always do Fred too!  What about Harlow?  
13/05/2012 at 15:23

Luke Ellis 2 - Love Born to Run, totally took that on board, even started eating chia seeds until I read a cautionary tale about blood pressure reduction, and mine's low already. I'm hoping to transition the shoes, not very confident though as I seem to be such a wreck already.

Choisty - I love to run too, if I could I would just run everywhere all day but see wreck above. Today I have been back on the bike after a mob match [only 3.5 miles] in the park yesterday.  Fitness is through the roof but right hip and lateral bony bit behind knee have been winding up in a TFL episode all week since Watford.  Then this morning left knee, a usual suspect, started having a word. So I am rollering and streching. Bike not ideal for any of this either. 

The latest weapon is an acupressure mat.  I am pretty sure this has helped sort hip out a lot in a couple of goes last night and this morning.  All you do is lie on it.  I did this in bed this morning. Quite ouchy but I'm fine with that, it radiates and fades like any trigger point.  Needs to be direct to skin though.

I'm suppoed to be doing Stockley Park 10K next Sunday, went for a recce in the week as we are supplying volunteer marshalls also, and it would need to dry out a LOT before I'd run it other than very gingerly. Shiny outcrops of pebbles protruding from loose wet sandy stuff.

Edited: 13/05/2012 at 16:16
13/05/2012 at 18:57

Reiki - 47 refers to the episode number of one of the podcasts on MarathonTalk - i've also just bought a black adidas 26.2 tee shirt and like it a lot (from Sweatshop with MTalk logo on as well)

13/05/2012 at 19:22
Will have to get one after Edinburgh! Listened to Tim Noakes interview would like to read his book.......library tomorrow to search it out.
13/05/2012 at 19:49

Thanks Oscarr, I like the idea of ploughing through them all to immerse myself...then again, maybe meditation would be just as helpful!

13/05/2012 at 21:36

Reiki - thanks for only issue is the gym I belong to does not have any 'deep' water, i.e. can stand up all the way down the pool.  So think I will need to travel further afield which will make it less convenient...  Did you really do 3 hours AJ at one session, was it not a little boring?  Do you have one of those swimming MP3 players - would be interested which one and how good as am thinking of getting one for a b'day pressie next month.  However, I guess it's a little uncertain how long the plantar fascitis (or whatever it is) will take to clear up.  I'm getting new custom orthotics next Monday so hopefully that might help, and certainly not running til at least then.  Am thinking of leaving it a bit longer though as really don't want to aggrevate it.  Seem to be such a range of recovery times that I'm not sure how conservative to be before I attempt a run again.

Well had a glorious bike ride today - almost not missing running!  Weather helps...

13/05/2012 at 21:38

ps no. I've not done Harlow (is it a nice course?) but certainly sounds like we must have been at many of the same races!

14/05/2012 at 11:00

Reiki/WW, do either of you run "barefoot"?  The reason I ask is that I seem pretty bullet proof and I put it down to two things 1. being poor as a kid and not having trainers, so much so I used to run 15miles barefoot over all terrains (including shingle beach!) 2. playing any sport put in front of me, from polo to darts meaning all muscles got a workout, I now chop wood to keep my core strong.

I intend on a quite a few Newbury park runs this summer as I try to regain speed so I will see you there, the course looks quick too.

I raced 10M this weekend at Alton, the course is the very definition of undulating, there is not a flat stretch anywhere ont he course, so stride length and cadence change constantly, still I kept my sub-hour streak going, it is now 9 on the bounce..any other racers this weekend? how did Newbury 10k go?

14/05/2012 at 11:09

I planned a 13 mile training run but had to be rescued at 9.5 miles - just too tired to carry on!  Seem to be getting worse since Paris

14/05/2012 at 11:19

Hi Choisty - not tried barefoot but have heard others talk about its injury preventing abilities.  Suspect I need to get rid of this annoying foot pain first tho.  I heard you need to train your foot strike to be different first?  I'm certainly cross training at the moment.  Latest is just bought a hula hoop for core training!!!


Emma - am sure your body is still tired from the marathon!  I did brighton and not running as injured but the friend I ran with said she si struggling with anything longer than 5 miles still so sounds like you're doing well.

14/05/2012 at 11:37

Thank you WW! I've bneen feeling a massive dip in confidence as a result of finding running so tough!

Will try to be kinder to myself. I've got a 10k race on Sunday - suggestions for prerace prep most appreciated ... ie what should I be running this week?

14/05/2012 at 13:23

Think a day per mile raced is the recovery time for a full marathon so you should be feeling better soon Emma.

After yesterday's run I am feeling good today and considering my mara in 13 days. A nice tail wind as yesterday would be nice please. A sub four on paper just about possible but not counting chickens. The central govenor is going to be saying 3.59.59 now though. I promise to run very easy next Sunday Oscarr!!

Hope injury heals up WW sure it will soon.  Sounds like you are still flying Choisty what mileage are you doing a week at the moment?

Edited: 14/05/2012 at 13:24
14/05/2012 at 13:39

Emma, don't worry, run how you feel, not how you think you should.  I think the following for the week would work,

Mon: easy 3-4M

Tue: 1M w-up, 1M race pace, 1M w-down

Wed: 5-6M steady

Thu: 1M w-up, 8 x 100m strides with 1min recovery, 1M w-down

Fri: Rest or run for fun, you choose

Sat: Rest

Sun: Smile, joke, laugh and race

MCS, flying but not soaring yet.  Last weeks mileage was 44 running once on six days.  BNow make sure the taper is as good as the training

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