sub or about 4h30 hopefully

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26/03/2013 at 22:23

Andrew, if you're running 10k in under 7 minute miling, surely your marathon target should be more like 3:30?! great effort in any case!

Denise, I was advised by my local shop to tighten my trainers and use the end lace hole... that didn't work and just bruised the tendons along the front of my shins. They also said to wear dual layer socks (and rest, which I didn't do!) which did seem to help. Now I have a large patch of hardened skin which with normal socks and lose trainers again seems to not bother me now. Much of the problem was not resting long enough between blistering runs which prevented healing. Boo! Oh, and Compeeds just scrunched up mid run and made it worse ;-(

27/03/2013 at 10:31

Morning all, I did a very enjoyable 5 miles speed work today (on treadmill). I started to play around with these Yasso thingy,  800m in 4mins. I did this about 4 times and realised the key to this is doing them for a long amount of time sadly..So sady I didnt have the time and decided to abort and go back to my usual speed session format.

However  I think providing I have the time it would be a good interesting work out to do. But you need the time, which I hadnt figured on

5min warm up

40 mins 10 x 4mins 800m (speed) intermixed with 40mins 10 x 4 mins recovery jog

5min warm up

Thats an hour and a half session!

I think the recovery jog is quite a long amount of time... Iccle Jim and others that have done this session do you think it matters whether you jog or run between these recovery sections? and do you reduce the recovery run length?

 I could do it on Friday with the few of doing my 20miler on Monday? Or is it too much and should wait to get the 20miler out of the way.



27/03/2013 at 11:05

Hi Fenn, I was doing 10 x Yasso's last night with the running club, we actually stop during recovery for the amount of time that the Yasso took (or there abouts).

Bad news is that I have woken up with a pain in my foot! Not sure if it is PF, it is in the arch of my foot rather than the heel. Anyway it is pretty painful and causing me to limp Have iced it this morning and am on Ibuprofen, anyone else got any other advice? Feeling pretty down to get injured at this stage after all the training and was supposed to be doing a 21-22 mile run this weekend, I won't feel very confident if I don't get this run in! HELP.

27/03/2013 at 11:23

Pepe... The only glimer of hope that I can pass on is that because you felt the pain the morning rather than during or directly after your run thats a good sign. Its likely to be a muscle pain that has relaxed while sleeping! Stay positive... and RICE ..If its still painfull to walk on in 2 days I think get an x-ray/ doctor

Whats your longest run to date? assuming you have done an 18miler in the last couple of weeks. You will have done more than enough to run... but I do understand 20miles for me is a mile stone I really want to hit, not physically but mentally.


27/03/2013 at 11:33

Thanks Fenn, I have booked a physio appointment for tomorrow at 2pm so we keep you updated. To be honest this pain has been niggling for sometime now, it only ever hurts after running though, not during and has never been as severe as it is today, it has always subsided within a day. It always seems to crop up after a speed session.

I did 20 miles on Sunday the 17th, 19 miles  the weekend before that and 17 miles the weekend before that. Wanted to try and get 21-22 in this weekend though.

27/03/2013 at 12:03

I have done 15, 10, 0(rest), 18, 18, and plan 20 this weekend!

I dont think you need to do more than 20. That was my longest last time I ran a marathon. I would play it by ear, and see what the physio says! stay positive and rest


27/03/2013 at 12:04
See when you guys say ' I've booked a physio appt' is this a paid for physio or an NHS one, if NHS you guys must have the best health service ever! Without being rude if paid physio can you give me some idea how much it costs?
27/03/2013 at 12:14

Bigeater, no chance of it being on the NHS that quick. I would probably be waiting for at least a month if i went via the NHS. I am paying for it and it is £30 for the initial assesment, not sure if this is discounted for me or not as the physio i am seeing runs at the same running club i go to,  it seems quite cheap for a 1 hour initial assesment.

27/03/2013 at 12:21

Yes, private, I am paying £40-50 a time. £40 for a sports massgae and £50 for physio... I am in London  

27/03/2013 at 12:44
Wow, I just couldn't afford to pay those rates, foam roller will have to do for me!!

When/how do you know if it's a physio you need or a sports massage? If it's pain a physio and niggles/tightness a massage?
27/03/2013 at 13:15
Yes I budgeted for 3 massages during my training, and have had four so far one massage planned for tomorrow night and then I might have one the week before marathon. So if do the maths its really expensive. But I balance in my mind that I have not been going out on a saturday night or gone away since January so must balance out somewhere.

Yes, I go for a physio if something is wrong and sports massage for general maintenance.
27/03/2013 at 14:54
I will get a massage in while tapering just to help sort out any niggles. With flights, hotel and travel expenses and then food etc in London I will have spend over ??800 to take part in London so your physio/massages are cheap in comparison, handy you live in London and don't have that additional expense!!
27/03/2013 at 15:14

Wow Bigeater, where do you live?

27/03/2013 at 15:20

Yes I can imagine! Where are you flying from?  I have family travelling up to watch and they have had to pay for accomodation because I live in a one bed flat and have no room. So will have to treat them to a meal out as well to say thank you.

I would recommend Byrons for a good POST marathon food experience. They specialise in really good Burgers and have a number of shops in London. But its one of my favourite eats in London and in the price region of Pizza Express, everyone I take there loves it! (I havent taken a veggies though). I guess I shouldn't be talking about Burger restaurants on a running forum....but its really good!

27/03/2013 at 15:21
27/03/2013 at 15:28
I stay on the north outskirts of Glasgow, on the road to Stirling.. I'm flying into gatwick sat morning, sat and Sunday night in hotel then flight home from heathrow( BA changed home flight) with the additional costs of getting to and from Glasgow airport and to and from London airports. It's the first flight down on the saturday so plan is to head straight to expo and complete registration etc.

There's a question for the London locals.... What's best and cheapest way to get from gatwick to expo??
27/03/2013 at 15:46

Gatwick to London Bridge (train)

London Bridge to Canning Town. (Tube-Jubillie Line)

Canning Town to Custom House (DLR)

I would do the above route.

On a side note, please be careful not to be conned at Gatwick Airport the self service ticket machines are set up to sell you by default the most expensive ticket to London. £16 per adult for single Gatwick Express. Regardless if you are planning to use that route. Far better to go to the staffed ticket hall and get tickets. It should be circa £10 for a single journey to London from gatwick (That is unless you want to use Gatwick Express). Rant Over!


27/03/2013 at 19:48
Pepe hope all goes well with physio tomorrow.. I've had one sports massage which was ??35 for 50 mins. In fact, she's running Paris marathon this weekend I believe.
I felt good on my next run, but not amazing! Regardless, I'll book in for another one pre-London.
BigE I have family in Glasgow & Killearn, Kippen way, sounds relatively close,

On another note, I hope to run with the 4.30 RW pacer, how do I find out more about locating them? Is there one at each start? I fear that I'll be a couple of pens behind and not catch them??? Help!
27/03/2013 at 20:30
Hi pep, but this sounds very similar to what I have had recently, the bad news is I have had PL before and this feels like the very early stages of it coming back. The good news is that if like me the pain is in the arch not the heel then it is very early days and can be dealt with. Firstly, I know you said you are icing your foot, but when you do this use a bottle of frozen water (sprite/coke bottle is perfect) and wearing a sock, roll ur foot over this using the pressure to massage your foot. (This may well be sore to do)
Secondly, if you want to give it a more effective massage, you can use the knuckles of your thumb but better than this is rolling your foot over a golf ball.
The other thing you will need to do is lots of stretching, start with your calfs, a lot of PL is brought on by tight calfs and Achilles, you can stretch this too by dropping your knee when in a traditional calf stretch. When you wake up before you get out of bed and walk on it, put a towel around the ball/toes of the effected foot while keeping leg straight and pull to stretch the arch. Lastly you can stand on a step on one leg, with just the ball of your foot on the step and drop your heel down and hold for about thirty secs before lifting (don't lift to a calf raise or you undo the good you have just done)
Hope that all makes sense? And good luck with it.
Regarding massage guys if you can get a sports therapist to do it then it's much cheaper than a physio, tho obviously a physio is better if you have pains (ESP if you don't know why!!!)
Had a nice 8 miles tonight another tomorrow then the big 22 on sat
27/03/2013 at 20:53

Wow, it's getting busy here! great!

My physio costs £20 for a visit which is meant to be 1/2 hour but usually because we chat lasts 40 mins or so.

I felt reasonably rested by jogging 3 mins 45 per recovery, usually between 10:00 and 11:30 pace, and my heart rate was steady / recovered for the last two minutes of each recovery - so basically it took 1 min 45 to recover each effort.

Tonight's "steady Wednesday" was a 7.5 miler with my three favourite running buddies - all much, much faster than me, so we "jogged" and I got home in 64 mins. Bit stiff now!

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