RW Forum Six - Sub 3:30

Minni v Dubai Dave

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13/01/2013 at 20:43

I've logged the final run Minni, call off the dogs.

Carl March gets complicated as you have to predict a race time and no one could work out the crazy formula they used to award points. I'm still sore at being about 40 seconds out for a ten mile and getting a middling score.

Simon for effort, I think the duathlon should count as two runs, but I don't make the rules.

KFC great to see you running long.

Spoons this tightness that may or may not have been in your head, did this develop before the prospect of plunging into icy rivers was put out there?

O4S - three 30 mile races?!

Relaying sounds fun Carrot. I didn't sign up to the club I tried out in the end as I knew I'd be moving again soon, but I really do mean to get more involved in a club when I'm settled.

13/01/2013 at 21:04
Weeble - The good news is, even if it didn't count as 2, we've got enough finishers on 100% to allow for my under performance.
13/01/2013 at 22:00

Weeble - I didn't go near the rivers. That was my crazy GF. I was watching (laughing) with hat, coat and gloves on.

13/01/2013 at 22:05
Well done everyone on a fantastic start to Jantastic. I have to admit it works. I hadn't done a double this week but did it today just to get 100%.

Spoons - hope your road to recovery is smooth next week.
13/01/2013 at 22:39
Minni - It's all down to you that we got 100%, we're all to scared, you'll come and kick are arses at 3am, when you're out pretending to be on a run.
13/01/2013 at 22:41
Some great running this week end in tough conditions.
Chick- don't know about my fortitude,it's nowt compared with your arctic runs. Great LR
Minni- mad as ever ,don't you like sleep? Still inspiring leadership from you for 100 % Jantastic performance. Was it another 60+ week?
Weeble - great to see you back...we know how hard it's been for you. Another example of fortitude if there ever was one
Simon- hope the injury isn't too bad...I'm hoping we get to both run at madddog in Feb. maybe you should get a running shop to look at your running style and advise on whether you are using the correct shoes
Ant- another excellent LR banked
O4S- only a short run again.? If it wasnt for those big ones lined up I would have started wondering whether you were becoming a middle distance specialist.
Spoons- better to avoid further injury than be driven by a statistic.
Kiwi- that sounds like a fun run
Eventually recovered from my hangover by which time it was dark and snowing/ sleeting heavily. Freezing cold and miserable. Perfect for a LR. 20 miles av pace 8.22. There were times I was slipping all over the place. Truth is I was feeling the fatigue of the last week as this run took my total for the last 8 days to 92 miles. If I can hang on with luck I can get enough done by Thursday to average 60 pw over two weeks and have four days off skiing or I might just sleep for the four days.
14/01/2013 at 10:54
2old - I did have gait analysis done by the Ascis guy at last years bootcamp, and he said I was neutral.
I think I just need to start on some really short ie 1-2m runs, and not worry about trying to catch up with my mara training sched and forget about lsr's for now.
14/01/2013 at 11:21

Simon - re the PF, are you regiously massaging your foot with a golf ball. Find the thickened tissue and break it down with a rotating motion. That's what was recommended to me and it works. Note that the pain source and the scar tissue may be in the same place.

Spoons re core strength. I was reading that it is essential to work on your hip muscles to building running related core strength. Dunno if you are doing that as well. I can upload a pic of some of the exercises if you are interested.

14/01/2013 at 11:34

Weeble:  fear not, the 30 milers are not being treated as races - in fact one of them is just a social run I organise every year.  The other two are 'events' but given the ground conditions I suspect survival is the best we can hope for   The 20 miler is the Reading 20 so will be taken marginally more seriously - perhaps!

14/01/2013 at 11:43

Ant - please upload that hip flexor pic.


14/01/2013 at 11:58

Minni - It's from a book - I've taken a photo and hopefully the upload works...


14/01/2013 at 12:15

Nice running, O4S. And a lot of awfully long runs in planning

simon62w wrote (see)

The bad news is, decided to go back to wearing my normal running shoes, ( which felt really heavy) hoping to give some protection to my heal. Started to hurt after 6m, and had to stop at 6.7m. Got my OH to come and collect me and my shattered dreams Boo hoo! So back to square one, but at least I've still got 15wks til race day, and we're doing ok in Jantastic

Bugger, Simon

Minni wrote (see)
Well done everyone on a fantastic start to Jantastic. I have to admit it works. I hadn't done a double this week but did it today just to get 100%.

same here - I had a busy day on Saturday and was shattered. Without Jantastic I would have given running a miss. As it were, I convinced Mr. Chick to come with me on a slow 6 miler. It was actually rather enjoyable

right, that's 10 weeks of base done. Today is week one of P&D - starting 2 weeks early to allow for the inevitable cold that will come and get me at some point over the next few weeks. I love a schedule that starts with a rest day

Edited: 14/01/2013 at 12:23
14/01/2013 at 12:47

Bad news Simon

Thanks Ant - I'll give them a try

I'm swimming tonight

14/01/2013 at 12:53

Simon - is the heel different to the PF or do you think they are both linked?  Exercises before you get out of bed are also good.

Thanks for that Ant.  I'll give them a try too.

Glad to hear you're on the marathon bandwagon again Chick. 

O4S - have you got over the lurgy now?

Its my baby boy's birthday today.  13.   


14/01/2013 at 12:55
Ant - No golf, but a couple of tennis balls, one at home and one at work. I'll keep massaging. But heal was so sore last night, I got up about 3am to rub some iprobufen on it, not good.

Chick - Is your mara Berlin and when is it?

2old - Yes I'm on a day off for the Mad dog, so even if I can't run, I'll come down for some support.
14/01/2013 at 13:15

Barry – sorry to hear the news at Honda. I’ve been in similar situations and it’s not much fun, even if you are one of the lucky ones.

Carrot – well done on your XC relaying, sounds like a lot of fun

Simon – you definitely did the right thing stopping, fingers crossed the tennis ball / exercises from Ant help and you’re back up and running in no time at all.

2old – 92 miles in 8 days, are you mad!? Apologies but I completely missed your recommendations on the squats too. I’ve been doing loads of them for the past 5 months so fingers crossed.

Well done to everyone else on getting their long runs / Jantastic runs in too.

After the twinges / caution last week I’m pleased to say I got two runs in over the weekend. A nice gentle 5M on the road and 9.5M predominantly on trails yesterday. Both went well, at a 9 min average and with no reaction, so very happy at that. Another 26M week banked, so if I can gradually up it over the next month or so, I should be able to start thinking about some quicker stuff.

I normally run without headphones but as my garmin is in for repair, I needed to take the phone for Mapmyrun. Decided to listen to MT for the first time – did anyone else listen to last week’s? How inspiring was that Mike Tomlinson interview - absolutely amazing! Couldn’t decide whether it was the freezing temperature or the emotion making my throat hurt!   

14/01/2013 at 13:20

Great to see you back running pain-free, redders !

simon62w wrote (see)
Ant - No golf, but a couple of tennis balls, one at home and one at work. I'll keep massaging. But heal was so sore last night, I got up about 3am to rub some iprobufen on it, not good.

Chick - Is your mara Berlin and when is it?

2old - Yes I'm on a day off for the Mad dog, so even if I can't run, I'll come down for some support.

It's Hamburg. Same day as VLM: 21 April.
Do you know what causes the heal pain, simon? Could it be some bone spur or other that could be removed to ensure pain-free running going forward?

14/01/2013 at 13:54

Minni:  better than I was but not better [if that makes sense].  Docs appointment 7.30am Thursday to discuss blood test results   Still get very breathless running uphill and if I push the pace even a little, but cough has gone.  Feeling permanently tired is the worst part, most people just roll their eyes and say 'What do you expect at your age?'

14/01/2013 at 14:01

Simon- where exactly in the heel?By the sound of the way you massage it its under the foot but is there a chance of the achillees having anything to do with it? Hope you will run Maddog

Red-not mad just short of time so doing the highly risky thing of doing a lot in a short time.Good to see you are accumulating some good mileage which suggests you are well on the road to recovery. I dont do so many squats now but whenever I feel my knees starting to get sore again I revisit them. Im sure its something to do with imbalance between the quads and calf muscles

Spoons-doing the Channel again tonight?


Minni- You know when your baby is getting old when he becomes a teenager. My baby is 14!!!

Chick-10 weeks of base? That sounds like it started a week or two after your last marathon.Which P&D are you doing Im finding mine tough already

10k recovery done. It got easier after 4k but I still hate them

14/01/2013 at 14:43

2old: I started on Nov. 5 -- 4 weeks after Bremen. Mixing the 55-70 and the 70-85 mile schedule (12 weeks) and tweaking them here and there, i. e. won't do the doubles. And I will keep the Monday as my rest day. Will stick more 22 milers in. That's about it. You seem to be doing mega miles right now. I'm well impressed!

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