Khanivore - no, I meant a stretching routine that you do every time you run...most people stretch after their run. My preference is to stretch before and after, but not for more than a couple of minutes. The 20 mins may be a good time investment.
Your higher HR could also be a little stress induced as you will have your injury on your mind too, but I think probably mostly due to your cold. If your RHR is still raised then it's due to your cold
bootsie - still a lovely time of year to get wed.
Emmy - you can fly from Brussels to Bristol...is that practical? Too expensive?
Sofaboy - the best of all runs is when the rest of the world thinks you're mad, but you're having a great time
S3200H - I don't like off road, but that doesn't sound too bad, I'll check the website, thanks.
Rattler - hope you enjoyed your holiday.
If the tempo is a bit fast for comfort go for 8.20 this time, then next week a couple of seconds faster and see how you go.
Shades ah ok yes - well i have decided i will stop for a couple of mins 20 mins in to my runs to stretch my hamstring. The 20 mins after my run has left me feeling great. I'm going to do it every day regardless of whether i run or not. Obviously on days that i am not running i will go for a brisk 5 min walk first... prob before bed. I realise now that doing this in the first place would have helped avoid injury. I also realise now that tendonitis is going to be a nightmare to get rid of as the tendon will be constantly aggrovated and receives very little blood flow. Oh well.
5.2 miles done today averaging 8:37 min mile and it felt a struggle. Its a tough enough course around the reigate 10km but still feeling sluggish! must be all those mince pies!
bootsie where abouts are you? I am in Horley. I was wondering if you wanted to do some runs together at some point.
oh cool Khanivore! well i live in edenbridge and I work in reigate so milling around that area! its generally lunchtime runs in reigate and then weekend in edenbridge
I do not like off road either Shades, hate looking at feet placement all the time.
If you look at the route map on the web site the left hand side is tarmac all the way, the right hand side is good wide paths until about the last mile where it narrows a bit and there are a few rocks in the path but not a problem. the only slight drawback for me is that road side has 2 gates but you can run over the cattle grid and the path side has about 4 gates that you have to go through.
S3299H/ Shades - Ladybower also has some mud (through the wood), steps, grass and around the top end (if it's raining) the sandy path turns into a stream and there is a horrible very stoney (as in big, uneven fixed stones) path which is difficult to run on - ok the first time round, but next time you know what's coming . Rest is ok, and very pretty, but not as flat as we were led to believe (Peak District 'flat' being VERY different to southern 'flat' ). Not sure if I would do it again, think they might be doing a 70 miler as well this year.
All this talk of 35, 50 and 70 mile runs is making me dizzy!
Bootsie I have never run with anyone else and I think you may be a bit faster than me, not sure. You can check out my runs on Strava if you are on that and if you would like to team up after seeing what I have been doing let me know
Khanivore - even with all the recommended stretching etc, you could easily still become injured. It's just part of running and we are not all superhuman with perfect bodies.
Slowkoala - if you feel a little jaded then do a stepback week this week and so the 20 next weekend.
Everyone should do a basic few stretches after a run, calfs, quads and hamstrings.
S3200H - I've looked at the website, but not for me as you have to carry your own water, I am incredibly lazy and like a drink station at least every 5 miles.
mowzer - and your piccy is on the website home page
Lovely and mild again today, great running weather, and it's Friday
Just wanted to pop in to wish everyone a great weekend. I've arrived in Surrey in preparation for the Enigma Winter Double this weekend.
@Shades - FF has said that he would like to me do two even paced efforts this weekend but i've not heard back from him about which pace should I stick to. Do you think 11mm is OK?
Enjoy your runs this weekend
Mad is a common description i've heard lately
Have a great run, Slowkoala!
6 mile tempo for me this evening after work. ugh...
having initially struggled with the pace of my easy and LSR runs, i now find them quite relaxing and it's the tempo ones i don't really look forward to. can't win. lol...
@VR - Will I see you at the pub tonight?
I'd love to do IOM... I might need to see if i can get an extended weekend pass from hubby
Onto week 3 of the plan for London, going well so far.
Q on pacing tempo runs. I think I'm running them a little to fast but not sure. I haven't got any recent 5k or 10k times so just going on feel. Read a few things that say it should be a pace you can sustain for around an hour if you had to, if that's the case then I'm def going to fast.
I do 1 mile warm up then 3 tempo & 1 mile cool down. I added 1/2 mile onto the tempo bit last night (just to see how that felt) & would have struggled to do another half mile. The 3 miles feels hard but manageable, but certainly couldn't hold it for an hour. At a guess I'm running somewhere between 5k & 10k pace. Feel fine the next day.
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