Hi Selbs, welcome back! Hope you're over the worst of it now.
Bedders -- 23M at an easy pace 3 weeks out is fine, but I wouldn't risk doing it too hard. Maybe just part of it at MP if you want.
Wardi -- it's the same blister, which I hadn't really let heal from a couple of weeks ago. I apparently land on the same square centimetre of right foot the whole time...
Tmoth -- great hill session, but if you're anything like me your quads will be in an agony of DOMS from the descents for a few days, so no way will the MP trial work tomorrow!
Dan -- oh, nooooo....
Lev_ -- sounds like you're on good form. I don't think there's much to choose between the two 20M approaches in terms of damage, so maybe do whichever boosts your confidence more.
Just a couple of miles this morning with a brisk 0.5M finishing on the race finish line for Sunday. Still feeling a bit sluggish though. Carbo loading like mad today just in case it helps (but I'll eat only lightly tomorrow).
HR -- that's a big 3 days, my legs wouldn't have appreciated the tempo on day 3!
DrD -- oh no, really hope the hip gets better. Reminds me of TT being out of action for ages after banging his knee on a child's cot; brief moments with horribly lasting consequences.
PP -- great to hear things shaping up.
Hope your calf continues to heal TR.
Bedders -- my usual recipe if you want to test if MP is realistic is to do 10M easy, then 10M at MP, then see if a few more still feel comfortable. If so you've probably got MP about right. Better to do that than the entire run at MP + a bit. But that's a tough session, maybe 3 weeks out is too late for it; could reduce it to 5M @ MP.
Another taper tune-up for me, but I was feeling a bit sluggish (maybe the unaccustomed speed already this week), and I had a hint of tightness in my outer calf too. So 5M generally light, with 1M @ 5:58/M as a bit of a tune-up without risking anything. I also completely redressed my blister wound yesterday, really hope it holds together during my HM. I had similar problems for the last two Cambridge halves and got away with it mind.
DanA -- in my phases of muscle-spasm backache I've never had a GP willing to prescribe me muscle relaxants (presumably because they're narcotic, e.g. valium is one I think). But if yours is more liberal that might be a quick fix. My Mrs was instantly cured of a very painful seized neck when given something off-label from the bottom of her GP's handbag once... that's assuming that muscle spasm is the problem.
Al_P -- I've never heard of that lap marathon, sounds fun! And glad you're emerging from niggles.
TR -- noooo! Good luck.
SL -- cracking long run. If you'd have made it to 26.22 it would have been the fastest training marathon seen since Marigold's low-2:40s.
Dan -- noooo (again)! I've had that a couple of times now. Therapies: 1. Rolling on a tennis ball as others say(roll to where it hurts, then rest on it for 20 sec until the muscle is forced to relax, then find another sore spot and repeat). 2. Use ibuprofen to keep inflammation down. 3. Stetch hamstrings frequently. 4. Stretch piriformis frequently (lie on back, pull knee towards opposite shoulder, try and find angle to stretch successfully -- also works sitting up in a chair). 5. Wildcard: I started taking a magnesium citrate supplement, as Mg is required for muscles to de-contract. I don't know if that was the key, but I did shake off the latest bout when I started having that. 6. Omega-3 supplements, Marmite (for B vitamins), walnuts (omega-6), all to try and help nerve repairs. 7. (Edit addition try and keep pressure off the back of the affected thigh; I use a kneely chair, also be careful sitting on the loo!
TT -- tremendous double-coro there.
Another taper tune-up for me today in the crisp sunshine -- though my legs were not feeling as crisp and fresh as I'd hope with a day off yesterday. 3M light, then 2M @ 5:33/M average (accurate), then another mile or so and some form drills. The fast bit felt really tough though, perhaps because the Garmin was a touch pessimistic for a change so I was pushing hard to try and get the min/M figure down a bit, and my blister patch developed more fluid -- bit scared of that -- despite my new shoes. Hard to believe I'll be able to sustain 75 min pace for a half but we'll see. Could be more 76-77 territory this time.
Good reps AW, I was doing similar ones yesterday (aleit with my HM hat on).
Bad luck on the hamstring PiMan. (When I thought I had a hamstring problem, it turned out to be the sciatic nerve, but doesn't sound like yours.)
Great run Lev_!
Jools -- when it cropped up before I was pretty sure I had a "chip" time that happened to be the same as my gun time even when I started a few sec back, and Padams? found the same, i.e. they just relist your gun time as a chip time. But then CC2? did have different times for gun and chip. So I don't know. I blamed my same-time-two-years-in-a-row on that!