RW Forum Six – Sub 2.50 Kier with Parkrunfan

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27/02/2013 at 21:07

x-post Poacher. I agree, not really an Ultra, but a Marathon + 10k @ LSR. Certainly recovery is quicker than a full-on marathon, but I think it is taking slightly longer than when I ran the Kent Coastal in training before Abingdon - which was at 7.40m/m. However I went into that fresher than I went into the race on Saturday, was able to fuel better (I actually finished that race with more gels than I started with, there was so much available on course!) and the conditions, terrain and time of day were all worse on Saturday. 

But overall, apart from some muscle fatigue, as you say, I feel pretty good. 

28/02/2013 at 14:27

3m this morning. Had to cut the planned 5m easy short as the hip stiffness has returned  My own fault as I haven't continued to stretch since Saturday. 

01/03/2013 at 09:23

Quiet here the past few days.

11m this morning. Almost tempted to try for one of those 5k @ 10k pace, but thought better of it due to dark and continued stiffness. Would probably have got half way, realised I was off pace and ended the session disappointed. Instead sped up throughout the 11m starting at 9m/m + and ending with some miles in the low 7s. Still keeping it easy to complete the recovery from the past weekend.

02/03/2013 at 20:19

Saturday. Not much happened. 

02/03/2013 at 20:22
No running today Keir?

I've got a HM tomorrow but suffering today with a hangover and a trapped nerve in my groin!
02/03/2013 at 20:25

Still complaining about the hangover? Thats lasted all day. Must have been a good friday night!

Trapped nerve sounds painful. Actually sounds like a footballers injury. Is the injury and hangover somehow related?

I have the Kent 20m Champs tomorrow, but not getting involved in all that racing. Strictly sticking to PRFs plan of 10m @ 7m/m, 10m @ 6.30m/m.

02/03/2013 at 20:35
No not related! Had the nerve pain first. I get it occasionally and running tends to release it but at the moment on strong painkillers and hoping it will have gone by the morning.

Good luck with the pacing tomorrow!
03/03/2013 at 16:45
How was the HM Minnie? I hope the head and groin cleared enough to allow a good run.

I did the Thanet 20m today around Ramsgate. Lovely day for a coastal run with only a slight breeze which picked up throughout but nice and sunny.

Despite resting yesterday I was still stiff all around hip and lower back area. A mate who saw me at the HQ said he was shocked I was running and said he thought I should recover more instead. I must admit hobbling whilst walking and when warming up doesn't breed confidence!

After a first mile in 6.40 I settled into a group running 6.52m/m garmin pace which was spot on 7m/m on the route. Took it steady on the climbs up the cliff, especially as i could feel stiffness in my thighs on the first one, dropping back through the group but leading on the descents. Perceived effort good although 162 is marathon bpm. Buts hip flexors tight and having to force the legs to move quick enough. Also useful to know that my new double skin 1000mile socks and my insoles rub together meaning my feet were slipping slightly in my shoes with every strike and making my feet a bit hot.

Hit 10m to plan in 1.9.36 and enjoyed the feeling of suddenly dropping people and catching those who had been dangling ahead. Comfortable at 6.30 but this averaged 6.35m/m after a few drags and turns. But by 15m I could feel that I wasn't running smoothly and was forcing things. Cardio wise things were tough but bearable but I was rocking and using my shoulders to move. Pain in glutes and hips was now concerning and pace was slowing despite the fact I was still passing people. At 17m I decided to back off to avoid injury and run 7.30m/m for the final bit, although this wasn't that much better. Finish time 1.18.54 I although the guys I was close to at 17m were in the 2.16s.

When I finished my left leg was really painful when I lifted it to walk with every step, but was ok after driving home.

Fitness wise I feel I am a little behind where I need to be, but close. However I am now really concerned that my back stiffness is getting worse, making everything hip wise hurt at different times and this is now affecting my training, performance but even day to day walking. Need to phone the physio on Monday urgently.
03/03/2013 at 17:30
Fingers crossed that the physio can get you sorted out quickly!
03/03/2013 at 18:08

Sensible running there Keir to back off when you had to: TR will quote matches.

03/03/2013 at 19:50

Best not to push too much at the moment Keir.  Get to a physio and fingers crossed it will be something simple.  2.18 is still a very good time!!

03/03/2013 at 20:02

Thanks for the positivity.

Edited: 03/03/2013 at 20:03
03/03/2013 at 20:09

Keir - similar to you today but I DNF.   The problem was the option was always there with 7 laps.  Nerve pain gone but had left some tightness around my hip and glute.  I did 5@ HMP before dropping back to 5@ MP then decided to call it a day - I have another HM next weekend.  Unfortunately I discovered I was first lady when I withdrew.   Bigger picture and all that.

I'm thinking about a visit to my more expensive physio this week (instead of my cheaper one who is very good but I the more expensive one is topnotch).

03/03/2013 at 20:26

Keir - saving matches indeed, well done, It was always going to be a tough ask so soon after that 32M race, and heavy on the matches. Dont force it now, you have been doing plenty enough for the 2:50 attempt.

minni - make sure that you're healthy first though ! also whatever happened to Mrs Obama did she get the red card ?

PMJ - agreed, keep the matches in the box. I like to think that I've got a well stacked match box at the mo, but need to work out how many to burn to reach a nice peak. So I mulled it over and I guess that the answer is as few as possible. So now I'm going to merely try to bag a few progressive 20s and put some ~MP in some midweekers and that will do me.

Edited: 03/03/2013 at 20:31
04/03/2013 at 07:42

I've been having no end of problems accessing RW the last few days, perhaps others have too which may explain why it has been quiet?

Keir - Perfect execution of the 20 miler yesterday, especially the backing off from mile 17 when you noticed warning signs. It also shows that the basic recovery from last week was pretty swift as would be expected.

Obviously of more concern now is what the outcome of the physio's assessment is. Fingers crossed it is something that just needs loosening up.


Minni - Very sensible. If you had known you were first would it have made a difference to your decision? Your symptons sound spookily similar to Keir's, so a comparison of physio assessments will be interesting.

04/03/2013 at 11:41

Phoned the physio - They are fully booked until next Friday, although I am not top of the waiting list. 

I know what is wrong and dug out the piece of paper I was given last year with recommended exercises and have found another couple to do. The only reason I wanted to see the physio was for a bit of lower back manipulation and have a massage booked for next week which helps the muscles a bit, but not as focused on moving vertibrate. 

So, should I try to find another physio or will I just be wasting time with them as they will want to go through the whole diagnosis again?

04/03/2013 at 21:03

It is difficult to know what to say on that one, Keir, because you're probably as clued up as anyone on the symptoms and possible solutions.

I didnt realise physios were that popular that they had nigh on 2 week waiting lists, must be a decent business to be in!

There must be decent physios around that you can see next day though, surely?


My last week's training.



04/03/2013 at 21:25

Keir - not sure what to recommend.  I resisted the temptation to call the physio today since a cold has come out as the day progressed.  I think I'm just feeling a bit low and its making things ache.  Going to take a couple of days off, does up with Nightnurse, eat well and hope for the best.

parkrunfan wrote (see)

Minni - Very sensible. If you had known you were first would it have made a difference to your decision?

No, I'd decided when I started that if it wasn't right I'd stop.  I knew it was crucial not to push so hard that I got a crap time and ended up needing a week to recover.  I still got a quality 10 in, just not quite what I'd hoped for on the day.

04/03/2013 at 21:59

Keir – sounds like a well-executed run the other day at the Thanet 20m, as others have said backing off like you did was the smart call.
As for the physio, probably not something your wife or wallet wants to hear, but wouldn’t a 2nd opinion be a good thing anyway? Diagnosis might be the same but the other physio might have some other treatment ideas, just a thought…….

Fingers crossed it’s just a bit of man flu taking the edge off Minni. A couple of days off won’t do you much harm with all the good training you have banked already.

I just got back from a long weekend at Centre Parcs this afternoon, not much running due to injury and I took two right foot trainers with me, doh!!!
I just bought two pairs of the same shoes due to a bargain online price last week (2 x Green Silence for £53 delivered) and I somehow got the pairs mixed up. So my only run was in a pair of sneakers/fashion type trainers!
Not much running in general for me, 12 miles last week and 13 miles the week before, Marathon training this aint! Hoping to get a breakthrough this week, if not I might have to start thinking seriously about alternate race plans.

05/03/2013 at 12:41

I was wondering how your running/not running was going YD.  You've done well to back right off.  Hopefully this week will show some improvement for you.

Where's Michie Moo?

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