RW Forum SIx – 3.30 – 4.00

Thanks.

I think it's defintely related to my shoes. On tonight's run I deliberately monitored how they felt and they were 'slapping the ground' as apposed to 'bouncing' (Adidas Supernova Glide 3). I say that as both lower legs have very slight niggly aches and I felt like this when my previous pair of trotters were past it. I think it's something I need to be more aware of. A couple of days rest do you think ?

Hi AA.

It's the first time I've had pain in this area before. On a scale of 1 - 10 I would say its about a 3 or 4 so not too bad at the moment, I wouldnt say that it was painful, more like a bit of discomfort. I started to notice it on Sunday; on Saturday I went on a 15 mile easy run and there was a section of about 2 miles that was a stoney, uneven surface. I went over slightly on more than one occassion but at the time it didnt cause me any discomfort or pain. The main area I can feel it is on the inside of the ankle towards the back between the protruding boney bit and achilles. I could feel it slightly to start off with tonight but I was aware of it all through the 5.5 easy miles. I am due for a 16 mile LSR on Saturday. I've also noticed that my trainers have had it so have ordered some new ones.

Many thanks

Thanks AA

Thanks AA

Got to the running track tonight to find that the floodlights were off and park closed  so over the fence I went anyway ...

Only problem with running in the dark is that I could not use the backlight on my sportswatch to monitor my pace as I had set my watch to manual laps to capture the 800m intervals and tapping the watch for the backlight activated the manual lap time so I had to run blind.

Did 7 and a bit laps as a warm up at 9:52 mm pace, followed by :

Interval 1 (800m) 3:09 mins

Interval 2 (800m) 3:12 mins

Interval 3 (800m) 3:15 mins

Interval 4 (800m) 3:12 mins

These times equate to an average of 6:30 - 6:35 min/mile which is much quicker than I thought I could do.

I walked / jogged 400m in between each interval and finished off with about 4 laps to cool down in 9:549 mm pace.

The 400m recovery laps got a bit longer each time and certainly by interval 3 I knew I was pushing it but decided that I might as well finish strong.

I cannot say that I enjoyed it but did feel good afterwards when I realised how fast I went and how consistent I was too.

I need to think about how I build on from here. Should I repeat the 4 reps next week and then move to 5 reps the week after ?

Carter - best to rest up for a few days to clear the niggle as it is too early in your schedule to risk making it worse. I had a calf problem a few weeks before my first marathon and had to keep going to the physio so that I could go back out and run ny LSR. In reality I should not have run the marathon but as I was doing it for charity I did.

One other point about the running track. It is located at the bottom of a hill in one of the highest parts around where I live and the wind comes over the top and is always in your face as you come round the top b end and down the finishing straight. It is then calm as anything on the back straight. If you run the wrong way round it gets you in reverse so to speak.

Tonight was no exception and the wind was very strong going into the finishing straight.

Made pushing for the line a little tough.

Legs don't feel too bad at the moment. Interesting to see how they are in the morning.

Hi AA

I did some icing last night and am working from home today so will do it as often as I can.

Thanks for the info about the trainers.

Will kepp you posted

Hi Carl

Excellent dedication to get into the track when it was locked up 

Do you find it easier/better doing intervals on a track ? I chose a fairly flatish route near me to do mine but I stil ldont think it's ideal; you've got cracked paving stones, tarmac that is raised or dips, stuff lying around, lamposts and bus stops to navigate etc. I can imagine it to be quite tricky when running flat out to focus totally on your running. I might try looking for a track near me 

Carl - that's awesome well done mate

I would try mixing up the distances. e.g. - 400m reps x 12. These could be run a little bit faster pace than the 800s. Good to get your legs going even quicker. Or, 1200m reps x 4 or 5. These would be a little bit slower pace but being longer will make you stronger.

I would gradually build up over the next few months to around 20x400 or 10x800 or 6x1200 or 5x1600 or even 2 or 3 x 2400 (those are tough).....

Carl - maybe we should consider doing 500 x 3600 intervals 

I have located the Don Valley stadium in Sheffield I can use for my tempo and interval training runs

carterusm wrote (see)

Carl - maybe we should consider doing 500 x 3600 intervals 

No doubt there is some Ultra event out there that would require such madness

Spoons - just what I was looking for in terms of where I should go with these type of sessions. Doing the same thing every week cannot drive the kind of performance improvement that is needed here.

Will build this mix of intervals into my schedule.

Carter!!!! I venture back to your thread and you are asking if you should rest!!!!! Shocked is not the word!!