FLM Virgin

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23/01/2006 at 13:08
hay lust looked at hals plan and we have a day off!!! weeeee!!!! im soo happy! lol. and its a step back week! even better, only 18 miles cumulative this whole week!!!
ImRio    pirate
23/01/2006 at 13:10
I am doing hills tonight! I have juggled my plan around my running groups so I still run on Monday but Thursday and Sunday are my days off!
23/01/2006 at 13:13
well I've just done an easy 3 miles in the gym even tho its rest day...i dont do anything on a sunday after long run on sat (although I am running with the bosses boss this sunday!) - no hot water in the gym tho so freezing shower!
23/01/2006 at 13:33
i wait till i get home to have a shower, going to try Rio's suggestion tho, sounds like a good idea.
23/01/2006 at 14:16
Crikey!, i watch the board avidly for a day or two then leave it be and i come back to 3 whole pages to catch up on! wahay lol.

Lazer - havent decided on if to take the GPS on the big day, will have to see how the HRM sits on me during a long LSR (eg 18 or 20 miler) and if it sits flush with no problems then i might take it....just turn off all the beeps as i recon id look like a bit of a keen idiot with a beeping gps watch going off at every mile marker!!!

Sarah - had a heart attack when you mentioned the big C word, im sure youve heard the words of warning but they have a rep for taking your money and not fixing (in some cases worsening) the problem. just be wary...

Race name is Pogwog, and although im running with cancer research think i might wear my normal running gear (without the CR vest - it doesnt look v good on me lol!)

Rio, have you had any problems with joints / lumbar pain from all the running you do - ive heard horror stories about people getting cumbling vertebrae and really mangled knees from extensive running. What incline are you doing your hill training on? the novice schedule doesnt contain any hill/interval/fartlek routines in it so think i might have to put a couple of my own in there - to spice things up a bit. you on intermediate 1 or 2 (or advanced :P)???
23/01/2006 at 14:27
Hey guys its me, Sara, now changed to new nickname but cal me Pinks for short!lol! just had my sports massage and she did my glutes and feel loads better...just tucking in to chicken salad for lunch. George, did i remember you saying a few pages ago that turkey was better than chicken for lunch? if so, any reason? why Pogwog??!
23/01/2006 at 14:28
I thought that too pinks why is turkey better than chicken? i think i need a massage too. how nmuch are they?
ImRio    pirate
23/01/2006 at 14:34
George I have had crumbling vertebrae and arthritis of the hips for years (long before I started running) from various horse-riding and car accidents. Since I have been running however I have had very few problems and the pain has gone!! I did go to a chiropractor (we have students at a university near me that have a clinic) and having had some manipulation I have been fine.

I am on intermediate 1. Not sure what the incline is that I do my reps on about 12% I would reckon (it is fairly steep so we only do short reps). If you have a shallower hill that would allow you to do longer reps then that is also good. We do 1 min reps with 2 min recovery for 6-8 times. Be careful with them to start with though. Better to just do a couple to start with and build the number gradually.

Same with intervals. Pyramid sessions are good with 1minfast/1min recovery 2fast/2 recovery building to 5 or 6 minutes with equal recovery time.
Again start slow and remember that you need to be doing the last one at the same pace as the first so start slower than you think as it gets tough

It does add a lot of variety to the running and some good quality sessions can reduce the time spent out on the roads.
ImRio    pirate
23/01/2006 at 14:35
Speed and hills are not really for newbies though (I should add) and are not essential to getting round the marathon!

Only do as much as you are comfortable with and remember you might need to adjust your mileage down on the shorter days
23/01/2006 at 14:38
£30 for 45 mins but worth every penny. she is specifically trained in sports massage and used to run herself which helps.
23/01/2006 at 14:43
Turkey is leaner and so pound for pound had more protein in it than chicken does....but if your nor being 100% maticulous then i wouldnt worry. As long as you are consuming enough protein then its all good and above board (besides the fat in chicken is mono&poly unsaturated fat, not saturated so its good fat anyway)

I have a hill near me which is probably about 55/60 degree incline, used to run up that once a week to push myself, too wet and slippery at the moment though, although i would like to do some circuits up there. I like the idea of pyramid sessions, where do you draw the line? can see that getting quite intense...

can anyone lift their leg above their head by the way? (random question i know)
23/01/2006 at 14:45
Rio, should i be doing all my runs at the same pace then? actuall i think i only have one pace...SLOW!!
23/01/2006 at 14:46
No chance!
23/01/2006 at 14:48
Sara - did you just get a Stroke email re receiving your package? you already have your running number don't you? Have you had that pack already?
23/01/2006 at 14:49
Sorry - Pinks ...!!
23/01/2006 at 14:59
i always make sure that all my training sessions are at the same pase have done since beginning of october, started at 13Kph and i am still at 13KPH building up on the miles i run each week. i take protein sups for that greg. as mentioned before.
23/01/2006 at 15:03
I am finding my training tough on my ankles - I have had my foot scan for trainers so got good cushioning and foot support - but does anyone have any advice on how to build up your ankle strength (if that is my problem!)
23/01/2006 at 15:06
talk to your local physiotherapest, they can heklp also you local gym instructors / personal trainer should be able to advise.
23/01/2006 at 15:15
leg above head? am i standing or lying down for that??!!!

Jems, got the e mail today but not the pack (although could be there when i get home)- got number on gold bond form - are you an own place?
23/01/2006 at 15:25
Pinks - I am gold bond too ... maybe Mr Posty has been today!
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