Sorry, fell off the support bus. Lots of great stuff going on so congrats to all on great work (and speedy healing to those in need).
Keir, you rock! Congrats.
I'm buried in work, not getting much sleep at all, and this week's ILTHR run showed it. Pace was OK, but at mile 5 I literally felt sapped of strength. I feel like I'm in an overtraining funk but haven't put in enought miles for that. I think it comes down to 2 things: lack of sleep and not drinking nearly enought water (been eating pretzels, etc during the work binge).
Today its sunny and 50 degrees (feels like a sunny July day!). Debating getting some easy miles in but fear work precludes this.
VT: It's a hard ask sometimes to balance training and work, especially if work takes it out of you. I would probably leave the ILTHR runs for a while - they may do more harm than good if your defences are already down from work stress. Stick to easy running, try and get some more zzzs and hopefully things will settle.Andy: great stuff! AGF: that's mega miles! Excellent!! I have to admit that I really hate doing doubles so respect for getting some in!
Brian. wrote (see)
chick, good progressive long run there. Don't you be peaking too early.
chick, good progressive long run there. Don't you be peaking too early.
EEEK! I have just started P&D today ... and I was struggling. So I guess no danger of peaking just yet. The struggling was down to snow and -8.5 degrees (16.7 F) which caused my asthma to flare up. Needed the inhalter twice. VT would probably run in vest and shorts ...
Chick, hope the asthma has settled down, sounds like tough conditions for running
VT, hope the work situation improves
Thanks for the support you guys. Chick, you have a good suggestion. Dial it down until the crisis is past. I took yesterday off (despite the awesome weather) and will likely do as you say, keep it easy and relaxed. No need to push in this stretch as I've really got until summer to begin the formal marathon build up. And sorry to hear about the breathing difficulties in cold weather. You might not like it in VT, but you'd absolutely hate it in Minnesota where I grew up...seriously cold there!
Getting back into it - but taking it easy with 3 runs from Saturday all at 4 miles and less than 75%.
Prior to my 'rest' last week I had been getting a burning sensation in the base of my heel which I believe may be a touch of plantar fascia. I do have a high arch with little give in it so I require good support. I changed shoes in November from Brooks to Asics which now have only 150 miles on them - have done these short runs on my old Brooks and I'll try the Asics again later this week.
BD, Aaaaagghh! If it is the dreaded PF, be very careful. Rehab it properly or you may be struggling for a long while!! I've had problems with PF on both feet.
Last hard session prior to Brass Monkey HM on Sunday:
8.5M incl 3M @ target HM pace. 61:49 for the whole run (7:16 / 73%)
3M tempo came in at 6:05 pace for 162 (88%)
Had to slow down for icy parts on the towpath too. That's given me a bit more confidence for Sunday.
Brian - good luck for Sunday - how are you tackling it? Splitting into 3 parts 75% / 80% and 85%??
Also - if I have got PF - how did you tackle it (I know we are all different but it would be good to hear some ideas). Correct shoes for one!!
Be careful BD!
Nice going Brian ... let's just hope for okayish weather now!
3rd consecutive 2x5M double for me today ... hoping for a 4th tomorrow before a couple of days rest, although I may do single 5ish at lunchtime on Friday, depending on work.
BeDe, I tend only to run marathons at HR (and am seriously contemplating pace in future), and will run to feel on Sunday. I will have one eye on pace though, and want to go thru the first 3 miles at no more than 6:12 pace. After that I'm hoping to accelerate, ideally running the first 10k at about 6:10 pace. I averaged 168 (91.3%) at Eindhoven, would like to average round about the same. Obviously dependant upon the weather - it's looking dodgy at the moment.
PF - Rest and ibuprofen until it stops hurting whilst walking. Then very gradual rehab. It's a case of stretching and strengthening. The PF is generally caused by a tight calf (which also can be caused somewhere else, for me it's because my shoulder dipping slightly because of a lower back problem). So stretch and strengthen the calves firstly and then stretch the foot. I find the best way to stretch the plantar fascia is 1. rolling a golf ball under the arch. 2. Kneeling and sitting on my feet with the toes stretched outwards behind you. 3. Coupled with stretching the toes the other way by pressing the ball of the foot into the wall whilst standing, which curls the toes upward agianst the wall. Hope that makes sense!
Thanks AtD, hope the niggles are subsiding.
DrDan, Nice doubling. All-in-all your gonna be as well prepared as you could be for BM. Things have gone well since shaking off the lurgy.
I'm relaxed about the BM. Had convinced myself I was a way off pb shape having struggled the last 2 or 3 weeks. Yesterdays run has given me some confidence but not getting my hopes too high cos of the crap weather. It's amazing what a bit of taper can do - missed the weekend long run and the gym session, and hey presto - the run becames much easier/faster. Looking forward to meeting up with a few forumites.
Brian - thx for advice on PF. It only seemed to kick in after 3 miles (previously) which is when I stopped running for a week. This week it has been OK but towards end of 4 miles I felt it a little. Going to try 5 miles today and see if it comes back - doesn't happen when walking. However I will continue stretching. Funny my right shoulder dips as well
To all competing in BM - good luck, hope the weather is kind (mind you it isn't called BM for nothing I suppose).
BeDe, Sounds like you may be lucky, and have caught it in time. It might be worth sticking at 3-4 miles, alternate some strengthening/stretching work, until such time as you feel a little more confident. The build it back up gradually... stretching/strengthening as you go.
Good luck to all racing over the weekend, BD hope the foot get better soon
Good luck to everyone racing ( fingers x'd ) this weekend.
chick - that's a fantastic progressive 19, lovely
VT - sure the rest will do you good. For me sleep is the no.1 priority, and if i don't get enough i'm crap. If you're working hard and not getting enough sleep, take it real easy.
BD - hope that foot clears, take care of it.
Brian - great confidence boosting tempo. I hope the race is on and you go smash it !!
Dr Dan - likewise, all the best. And some nice doubles going in
andy - hope the recovery is going ok , certainly sounds promising ?
10M for me this morning in the bitter cold ( -8 in some coastal stretches with the wind chill ) Bang on 70% @ 8:30 pace which i was very happy with considering it was fairly undulating
Oh, more of a shock than the cold was the moment about 5M in i realised i only had my base leggings on and forgot to put my shorts over the top .... i felt truly naked
thx all - still taking it easy. Last night did 5 miles at less than 75%. A 'hint' of burning sensation in the heel but nothing like it was so I'm keeping miles low. May throw in some 80% work for a couple of the miles just to get used to the pace as race is only 6 weeks away. But I'm not going to do anything silly - listening to body first and foremost. Loads of snow here (Herefordshire) today - just made it into work. Hopefully clear tomorrow and can run.
Sent home from work early, hurrah.
Unable to run due to really bad weather, boo
2 local leisure centres closed, more boo
Feet up drinking tea and eating crumpets, hurrah
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