RW Forum Six – Sub 5 Vanessa Ford with Plum

mmmmm.. I have been known to pop in for a cuppa and do the odd training run with my mentees so be afraid, especially if you have valuable furniture or animals of a delicate disposition

Nah, Carter - he's far more likely to break himself before the furniture or a mentee

I will have you know I am nearly mended.....  Blinking Hobbits spreading rumours,,,,,,,

Plum wrote (see)

I will have you know I am nearly mended.....  Blinking Hobbits spreading rumours,,,,,,,

 

*mwah*

...............always good to have 2 or 3 pairs of trainers at various stages of their life, you will do a fair bit of mileage between now and MK and shoes do feel different at diffeent stages of their life and it is nice to do the longer runs in the newer ones whilst they still have a bit of padding and support in them.....mine last me about 600 miles before i really notice the differenc which is less than 5 months wear for me, They then get relegated to short recovery runs or dirty muddy stuff in the woods

Well I dropped the car off for a service and ran home with a half circuit of Willen Lake thrown in for good measure. Evil, evil weather this morning.

• Dist: 3.5m
• Time: 37.14
• Splits: 10:35:5, 10:34:7, 10:45:8, 5:17:7
• Avg pace: 10.38 min/mil
• 10 minutes stretching

Happy with that

I am......

If you are going out in the sort of weather we are having now then we have no problems with motivation whatsoever.  how is the knee coming on, are you doing any strength work with it or just stretching?

I'm having a rest day today which turned out to be a good choice as the weather is positively s*** out there.

I am doing some exercises my sports massage guy recommended; various leg raises, the clam, step ups and step downs plus trying to incorporate a good 10-15 minutes of stretches after each run.

I will be back out in the evil cold tomorrow to go for 4.5 miles.

good going Vanessa...keep those exercises up even when you are feeling that its better.......

according to my weather forecast it should be dry for 2 hours tomorrow morning

Serene....... ha ha ha    you have obviously nevr met the woman, she was injected with a gramaphone needle at a very early age and hasn't shut up since.

I have planned 2 hours tomorrow no matter what after a swim and a short run this morning then the rest of the day sat on my ass driving daughter back to Uni for some drunken New Year celebration

What a lovely day - fingers crossed we are in for more than 2 hours in the dry. It is still pretty windy out though and most of my favourite route is still under a foot of water so I ran along the canal today.

• Dist: 5m
• Time: 51:48
• Splits: 10:18:8, 10:16:5, 10:34:8, 10:19:4, 10:15:9
• Avg pace: 10.21 min/mil
• 10 minutes stretching

That felt pretty good although the last half mile was tough but that is most certainly the best run I've had for months.

I hope everyone else is having a great run today

I didnt......

Planned 2 hour nice and easy turned into not quite two hours of purgatory. had a sore throat for a couple of days but nothing serious so went out as planned and just struggled to breathe for the whole run, legs felt fine but every breath was painful....just wanted to cough all the way round but...... it was dry and not too cold if a bit windy and 14 miles in the bank. showered stretched and fed and now to fix the bike, swimming tonight may be a bit gentler than planned  

Vanessa that is excellent even paced running, the last half mile was probably the toughest because it was the fastest . Make a note of the run in your diary and we will revisit and rerun it in a month to see how much progress we have made. Like Seren  says keep up the stretching even when you think it is all better these things have a habit of coming back and biting you later.. 

Oh dear Plum,  hope you're not coming down with the dreaded flu .

I think the last mile might be faster beacuase there are a couple of inclines (can't really call them hills round here) and I tend to speed up a bit to help me get up them.

I have saved the route in Endomondo and put it on the calendar for the last weekend of January.

Hope you feel better soon.

Nah.... tough as old boots me...... swam tonight and didnt drown so there is hope for me yet 

OK, I know I'm supposed to be running every other day but I couldn't resist it this morning .

• Dist: 3.11m
• Time: 30:58
• Splits: 10:21.1, 9:51.8, 9:51.6, 1:05.4
• Avg pace: 9.58 min/mil
• 10 minutes stretching

I did 15 miles in total last week so my plan is 16.5 miles this week (using 10%) rule with my long run at the weekend being 6 miles - does this sound sensible? Should I do more/less?

Nutrition: usually I run at 6am and don't have time or inclination to eat beforehand but will this impede my progress? At the weekend I have a bowl of porridge 1 1/5 to 2 hours before running. I find that if I eat say 1 hour before running I feel sick when I'm running. I do have a glass of water or a High5 drink as soon as I get home and a bowl of porridge if I haven't already eaten. Any tips would be gratefully received.

Also, I usually run with Sweatshop 5km on a Weds but they also now do a hill reps run on a Friday where they basically run up 2 hills, each 3 times at different speeds. Would that benefit me more?

Sorry for all the questions.

V

Hi Vanessa. There is nothing wrong with an extra run now and again as long as you dont overdo it. You are using the 10% rule so you should be fine.

Nutrition - If I'm running in the morning I dont normally eat anything beforehand. If your long run is 6 miles then I dont think it will be a problem if you dont either but as you start to be on your feet for about 90 minutes or so then you might want to consider taking on some food midway through your run. I'm sure others will come along and give you better advice but just wanted to say well done and good luck !

I personally would avoid the hill work unil you are totally back fit again.....

especially as befopre speed work you should be warmning up for a mile or two first ... would make it into a long run.....

I always avoid speed work as I'm easily broken...

I usually eat before i run unless its really early and then i just take a mouthful of babana and a can of diet coke first