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 ;-(
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
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.
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.
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.
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.
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
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.
Yes, private, I am paying £40-50 a time. £40 for a sports massgae and £50 for physio... I am in London
Wow Bigeater, where do you live?
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!
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!
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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