sub 4 hour group,if anyone wants to get together

all welcome

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21/11/2012 at 12:56
Umbongo wrote (see)

Andrew - depends what part of your body you wake up feeling you want to stretch!!??? Assuming you mean legs then my answer is no (to clarify my answer is no to any part of my body!) - I do sometimes get tight achillies and do light stretch of those.


yeah just calves have felt a little tight last couple of days,thanks for the heads up I will leave the stretching for exercise only

21/11/2012 at 13:05

afternoon all

hen I will be at claybury!

frc well done in the half, what a time!

Umbongo did you do parly hill?  I was there cheering on!

jovi, you may or may not have, lol!

Running getting better, makes me happy!

21/11/2012 at 13:27

frc, wow what a report, I am so impressed with you pacing like that! Oh to be able to do that.

21/11/2012 at 14:25

Wabo, it took some thinking, to get my head around it - but would still apply to any of us doing 1:45, 1:50, whatever time. split it into 4 chunks, or 8 for a marathon.

I always try and run steady. think my 2nd or 3rd half ever 5 years I set off at 7m15 pace for first two miles then blew up and went 8m, 8m10,, 8m 20.. then got back to 7:30ish... so have always picked a pace and aim steady. fido has made a similar comment, miles in the bank don't count.

Jovi is trying to tempt me to this ultra... she has entered, resistance is weak.

21/11/2012 at 14:40

oh my resistance is strong... Its all I can do to get my head back round marathon training...

21/11/2012 at 15:50

My resistance is only weak went it comes to food it is strong when it comes to ultras!

Wabo - I did a local XC with four loops and two big hils each loop. Doing another XC this Sunday (god permitting ...or rather Mrs Umb (the very moany one))

21/11/2012 at 19:09

Andrew, if you can spend a lot of the day is very flat shoes or no shoes, then it helps lengthen those calf muscles out in a fairly low risk way. When I wear my fivefingers round the office I never have any issues doing calf stretches after track sessions! 

Not always practical, I know, but just a thought.

21/11/2012 at 21:00
Does Andrew normally wear high heels then ? Nice
21/11/2012 at 21:00
No ultras for me thanks
22/11/2012 at 00:01
Maybe not heels. But interesting, one of the things I did to cure my injury problems was to stop wearing my lovely chelsea type boots. Much flatter shoes, or even trainers to work and smart shoes to wear under the desk.
Heels for men (or women?) batter your Achilles I guess. arch too,

Andrew, if my calfs are tight, at work I go for a walk or toilet break on different floor, and do some heel dips & raises using the stairs. A few goes for 10-15 seconds both feet to start, then separately each foot a couple of goes for same time.

Can do this in the morning too after you get up, roll foot with tennis ball too.
Edited: 22/11/2012 at 00:02
22/11/2012 at 12:09


22/11/2012 at 12:10

That's for Fido.

22/11/2012 at 13:16

Hi guys, unfortunately I do wear heels to work well mens heels, will try and see if I can purchase some sort of flat equivalent, I have already started rolling my foot out on a golf ball at work, 

Thanks for all the advice thus far, I've taken a lot on board. I'm seeing the doctor tomorrow about an ongoing ankle issue (I have a big spur coming off my ankle) and I have an hour booked in with the physio to have a gander at my left knee, will take my trainers along to see what his/hers thoughts on those are,

Running I did 40 mins of core yesterday followed by hills, having a mid week lull due to the dire wind and rain, not looking forward to my cycle hoem this evening.


22/11/2012 at 14:17

I would do a race report on my XC on Sunday but all I can remember is "ran up a hill x 8" and "arrrrrrrrrrrrrrrrrrgh".

22/11/2012 at 14:17


22/11/2012 at 16:18
Haha... Loved my mention on this weeks Marathon Talk Rate my Run... All about how NOT to run a Half Marathon!
Jovi last week, me this week... C'mon lets make it a Hatrick!
22/11/2012 at 17:15

Could be either of my current 2!

22/11/2012 at 18:49

wont be me


22/11/2012 at 21:03
Won't be me either, though Saturdays race was a stonker, I've never listened to a full podcast, just the occasional main interview bit.

I'm too busy running, gym or resting. Or this pesky work thing that keeps getting in the way.

Andrew, careful with the golf ball. Can be too hard.
Ice on the bony spur after any exercise is good, Physio with ultrasound & vibrating thing will help too. Buy a cold spray pref with menthol in for your kit bag if ice isnt possible. Also biofreeze from Boots is ace to get swelling down.

A very quick Guinness / vino meeting Jovi tonight for those on FB.
23/11/2012 at 11:04

I had a mention back in July!!! 

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