My Forum

A 'long time no...' post from me.

Greetings to the familiar faces... good to see the regulars still posting over the past few pages but catching up 4 months will be a struggle.

My 2011 running year didn't end too well.. Got really fit, then injured (slipped disc), got very fit, then injured (SI joint and gluteal tendonosis).  Most frustrating but probably overdue after tens of thousands of near enough injury free miles.  I've just resumed some 'running' (I was eventually referred to the UK:A head physio who insists I run briskly (~6:30 pace or faster) as going any slower adds load to the tendon.  Plus about 30 mins of very taxing glute / hip / ab strengthening exercises per day.  Up to 8 miles but it's tough without a working CV system! 

I'll be lurking around in an attempt to increase enthusiasm.

FR - I'm just back from Rome.  Didn't get to run (back problem) but did wonder how hilly any 26.2 mile run around there could be... I don't know the route but it would be hard to avoid at least a couple of nasty climbs.  Marders speaks highly of Seville, which could be worth a look.

I managed my first double in over a month yesterday - think it will be a good few weeks before I'm 'back'.  Beats per mile indicate I've lost about 10% of whatever it measures.

MTR - very sorry to hear the news.  It doesn't sound like you had time to prepare youself which must make it extra hard on you and your family. 

Otherwise I'm pleased to be running daily again after a prolapsed disc in late August.

M: 7.3 and 5.6
T: track session (8.6 total 1600 (400), 800 (200), 800 (200) + 7 x 400 (60s) 4:57, 2:24, 2:25, 69, 68, 67, 68, 69, 68, 65)
W: 7.7
T: 8.2 (inc 4M tempo in 22:11) and 4.1
F: 5.1
S: 9.6 inc British League Glasgow: 3kmSC in 9:55 (15s PB) followed by 1500 in 4:16 (big sign fitness has returned)
S: 17 around Glasgow - felt hard at just under 7 min miles

M: 6.4 and 5
T: 5.2 and track session (8 total: 1200 (200), 3 x 400 (60s) 3:37, 69, 68, 66 1200 (200), 3 x 400 (60s) 3:37, 69, 68, 65)
W: 5.5 and 4.5
T: 6.5
F: 4.8
S: 4.9 plus 10,000m race BMC Tipton (31:52.  Through 5km in 15:37 feeling great and 8km 25:15 before tying up in final 5 laps)
S: 16.7 @ 7:05 pace

M: 7.2 and 3.6
T: 5.7 and track session (8.5 total: (6 x 700, 300) 2:14, 53 2:08, 52 2:07, 52  2:06, 52 2:05, 51 2:05, 49
W: 6.1 and 5.6
T: 7.6 inc 5km tempo (17:26)
F: 5.3
S: 10.9 plus British League Guernsey 3kmSC 9:54 (PB), then 45mins later 3000m 8:57 (77, 70, 71, 71, 71, 71, 35, 68))  Big confidence boost to fitness - feel I'm sub 15 or thereabouts
S: 17.8

M: 7.1 and 5.3
T: 5.2 and track session (7.5 total: 1600 4:51, 800 2:23, 600 1:44, 800 2:25 - windy)
W: 5.3 and 3.5
T: 7.6 inc 5km tempo (17:19)
F: 4.9
S: 4.5 plus 5000m race BMC Cardiff 14:59.84 (71.4, 70.8, 71.0, 70.8, 70.6, 71.7, 73.3, 74.2, 73.6, 71.2, 71.9, 36.5, 72.9)

IR - With my first 5000m of the year on Saturday, I dug out last year's plan to copy the taper week.  Thought you may be interested - I'd forgotten how 'mediocre' I was at the beginning of the plan

Sunday 20th June - 10km in 33:53.  Horrible run, went out slower than PB pace and pretty much blew from 2 miles.  Decided to get fit.

M: 8.2 and 8
T: 7.3 and track session (8M total: 2 x 1200 3:43, 3:44 and 3 x 800 2:29, 2:31, 2:24)
W: 7.6 and 8.1
T: 7 and track session (7.3M total: 2 x 1km 3:17, 3:18, 1M 5:30, 2 x 400 72, 71, 2 x 200 32, 32)
F: 7.3 and 4.1
S: 8.8
S: 12.7

M: 7.4 and 4.5
T: 4.5 and track session (6.7M total: 700 2:00, 300 48, 3 x 400, 300 66, 49, 65, 50, 68, 48)
W: 7 and 4
T: 7.1 with 2M tempo (5:37, 5:29)
F: 4.1
S: 8M + British League Bedford 1500m race - 4:11 - splits of 66.3, 1:58.8 (700m) and 65.9 last lap).  Only 3s slower than PB, so shows real progress.
S: 17.6 (7:03 pace)

M: 7.5 and 5.3
T: 4.9 and track session (9 total: 1000, 800, 600, 400, 200, 200, 400, 600, 800, 1000 in 3:05, 2:26, 1:48, 66, 32, 33, 67, 1:47, 2:25, 3:01)
W: 5.1 and 6.3
T: 7 inc 3M tempo (5:36, 5:35, 5:40) and 5
F: 5.1 and 5
S: 6.5
S: 16

M: 7.2 and 6
T: 4.7 and track session (9.2 total: 2 x (2 x 800 (200m), 4 x 400 (60s)) 2:31, 2:23, 71, 67, 68, 66 and 2:30, 2:29, 70, 67, 70, 64)
W: 6.3 and 2.4
T: 5.2 plus 5km road (15:53 - really happy with race, moving through field into 6th by finish - felt very solid, slightly disappointed by time but it was a very windy day)
F: 9.5 and 4.8
S: 7.1 plus 5km TT 16:35
S: 16.7

M: 7 and 5.6
T: 6.8 and 1.4
W: went to low key track meet - ran 1500 in 4:22 (won by some way - windy), then paced 3km race to 4.5 laps @ just under 72 per lap...
T: 9.7 and 5
F: 7.6 and 5.2
S: 10.2 inc 5km TT in 16:37
S: 15.4