Introducing First Timer Craig (aka BoDuke)
Woohoo BoD & Oscarr
Boo for Ten - get well soon!
BoD - this the one that Ruth posted somewhere before (can't remember where but I'd copied it for future use). You can chop the extras out of this to get it down to 650g:
Mid- morning or grazing all morning: 500ml low fat milkshake (40-50g) with banana/honey sandwich (50g). Total carbs= 100g
Lunch: Medium baked potato/250g (43g) with 1/2 tin beans (30g) & pot of low fat yoghurt (16g) and 250ml of fruit juice (27g) and 3 jaffa cakes (23g). Total carbs= 139g
Mid- afternoon: 2 x malt loaf (40g) & 4 jaffa cakes (31g). Total carbs = 71g
1000ml/1litre of high juice over day = 104g of carbs
BoD - great LSR despite getting lost!
I did 17 yesterday, much more slowly than BoD! walked a bit, hurt lots, but still alive!
Wow - well done Craig! very good going. Thankfully my foot/ankles felt ok after a slow 3 miler yesterday so went ahead with my LSR today...schedule said 13 miles slow, so as Ihaven't done all scheduled runs this weeks since 12 LSR last Sunday thought I'd get to 10 and see how I felt. Did that and felt I still had some in me so ended up doing 3 more to 13 miles. I have to say...feel knackered! Legs finding stairs very tough and now sat on sofa waiting for OH to cook dinner . Had a slice of toast with crunchy peanut butter as soon as i got in with pint of water...love that for post run snack. Think I'll sleep well tonight.
Well done all!
Craig - your recovery after todays long run sounds really good and is a significant factor in assessing how your fitness is going so you should be well pleased that you felt strong at the end and recovered quickly for the rest of the day so be encouraged that you are slowly but surely getting fitter and stronger and showing a good deal of patience, well done pal.
mcs - great run with added inspiration from the master as well
SB - thanks for update on family.
Ankle doing okay will try and do easy run tomorrow as want to race next weekend. Fingers crossed.
BoDuke - like Sam has mentioned lets practice fuelling for that long challenging run, what gels have you be using and are you planning to run with some fluid - water, sports drink just to practise? Let me know what time of day you plan to do this on and perhaps I can guide you and use this as practice race day prep?
Well done Louisa - we all have days like that if it makes you feel any better. I owe you a big thank you for kicking me up the butt about yoga - my dvd is on its way - how are you getting on with yours - I didn't go for the same one - yours looked too hard! Mine is called something like yoga for flexibility - hopefully lots of relaxation in it
Am apparently not allowed to leave the house today until man in his van has been as footpod is being delivered - weeeeeeeeeeee. After which I must resist the temptation to sneak an extra run in to calibrate it - that's tomorrow's job. Gota wait in to meet a lady about the march-out anyways so two birds - one stone and all that!
What's everyone else up tto?
Oscarr - oh no not back again...fingers crossed for ya.
SB - ha ha...no problem. And having had a go at my Yoga DVD for first time on Friday afternoon...I see what you mean...my stomach muscles still feeling it a bit . Your flexibility one sounds good!
And after my 13 mile LSR yesterday finding my ankles very sore this morning...hobbling round the house after deciding to work from home today...deffo think I may have plantar fasciitis (if that's how you spell it) judging by websites I've read this morning. Any ideas how to sort this out? It feels better after walking around for a bit but still sore...any ideas anyone? Praying i don't need to skip loads of trg runs...really enjoyed yesterdays in the sun round Victoria Park
Oh no - get well oscarr - am not really surprised - the weather down here is nuts : - 9 to +10 in a week! Hope you feel better very, very quickly.
Mr footpod has arrived - I hereby christen him Farah and I will be attaching him to my shoe very soon. I'm so excited I could burst which I know is very sad but hey nonny nonny and all that! (And yes he is male - I don't know why I think that - why are ships female?)
Never had PF myself but I know someone who got some relief by rolling a golf ball with their foot - I believe it helps to stretch the ligament a bit (or freeze a small water bottle and use that to combine icing with massage). Are you sure it's PF though - that would hurt in the arch of your foot not your ankle???
* looks around for Sarah *
Tennis ball good if thats what it is. Get some physio advice first though. Got a bit of a tight hammy cants seem to shift it. Had this last time I trained over 30miles a week.
Go Farah on SB's foot!!! Is that instead of a garmin?
make the most of yourself, for that is all there is of you.
Been down to Bakewell market to the "streets" (no relation to me) fruit and veg stall, bought a big bag of oranges, apples and bananas for afternoon snacks, find it hard to get through the afternoon without a snack. Just had sardines on toast yummy.
SB: very good point as I have now realised the tightness is actually in my calf which I think is pulling other stuff...just went upstairs and realised then that it's my right calf that's making walking difficult. Found some stretches on the RW site that should help as I know I don't stretch enough - that and yoga I should be sorted I think. Deffo feels better then this morning now though .
Oh speaking of food, for lunch I just cooked a batch of leek and parsnip soup (took leek and potato soup recipe and replaced potatoe with parsnips as I had some left over) and it's scrummy and very filling...think that'll keep me going a while this afternoon! Only took about 20 mins to cook too - brilliant!
mcs - yip - I already have a watch and chest strap so it was cheaper than buying a Garmin though I do like the idea of a self contained unit. Farah's not as big as I thought he'd be and apparently you don't notice them after a bit so I'll give him a go for a year or so and see how I feel after that (by which time hopefully Garmins will be even smaller and less bulky so I may then be tempted!)
Nice snackage supplies. How're the hamstrings doing?
Louisa - could it be that you did too much balancey stuff when you were doing yoga and now you're lower legs/ankles are trying to tell you so .... Really glad you're feeling less sore!
Leftover bean and pepper bake for me - sadly run out of cheese else I'd be treating myself to a melty topping too! Roll on shopping day!
Evening all! Apologies for the long weekend absence - hectic one with family visiting, race on Sunday (I was spectating... my husband won and my nephew in the kids' race).
Great run Craig - though a bit fast to be honest... was meant to be last 3 miles at MP, not the whole thing! Just goes to show how far you've come though, eh?! Will treat that as a 'quality long run' instead of an easy for future planning of schedule. But as Oscarr says, really good that it didn't wipe you out - encouraging signs! And totally sympathise on the getting lost thing... I quite frequently lose my bearings even in my own 'hood
SB. Congrats on joining the pace brigade. You can look forward to years of obsessing over your splits now!
Louisa - sorry to hear about your ankle/foot issue. In my experience, what 'presents' as PF can often be eased by freeing up the calves with stretching and also sports massage. If the muscles in the lower leg are tight (not just calves but muscles in the sides of the lower legs that stabilise... move big toe etc etc) they can pull on the PF and cause soreness under the arch or heel. I find a golf ball too harsh but have a kids' one which is a bit softer that I can use. Mobilising and strenghtening the feet really helped me when I had a problem here. Good luck with it..
Evening Craig just popping in to see how your marathon adventure is going!? look to be bang on track by the look of the last few pages!
what build up races have you got pencilled in? pretty certain our paths will cross at one of them s we'll have to arrange a catch up post race?
as for the carbs.... you'll get used to it! a little trick ive picked up over the years is to top up your carb% the day before any races with carb drinks, it'll leave you much less bloated plus you ensure you'll be fully hydrated on race day.
Nice 5 mile run this am first mile slow and then four quicker miles. Supposed to do six but as I have to run home I am going to get those done easily. Nice shower in the new facilities prior to work so all nice and fresh ladies no need to sniff!!
Any problem in splitting runs do you think Sam? As I commute this way sometimes I have to. SHould I run them a bit quicker as shorter sometimes or as set out in the schedule?? Using the RW sub four one. Congrats to Mr M for his victory.
Sounds like all going well again Bo. You are taking this very seriously! Up at 4.30 for a long slow run wow. Quick splits as well.
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