Thanks Nothe. Unfortuately the two days off has turned into five as recovery is going slower than expected. I was hoping to run last night and there was a bit of an inner battle going on. However, really glad I didn't run as walking to the metro station this morning has told me that it's still not quite right. Hopefully it just needs a few more days. At least I've been getting some good rest and I've been sleeping really well this week.
Hope your run went well last night and that you are now fully recovered.
Just got an email through with details of my race number etc, so I guess you must have received the same. Exciting!
Not been able to run since Sunday because of a problem in the left tibia area but seems to be slowly responding so just need to be patient. It felt very strange not running yesterday evening but maybe a blessing in disguise. Nothe, hope you're feeling better.
3:51 definitely would be something Bob. Very consistent may I add, treadmill or no treadmill.
I think it's perfectly normal that our hopes, expectations and fears will go up and down. Sometimes I feel pretty confident about things, other times I really worry and wonder if I should be doing this. I guess it's all perfectly normal but something we're going to have to try and manage now as race day approaches.
Going back to yesterday's race, all the argy bargy was a bit of a one off. Difficult to compare with the UK as I've done all my racing out here. My cousin came out for the weekend, race number 111 for him and his first one outside the UK. I forgot to say earlier that the crowd support was fantastic yesterday, loads more spectators than last year. It'll be great if it's like that on the 27th.
Back from the physio now and she's stood me down for a couple of days. Accute muscular inflamation around the shin, quite warm and red. However, she reckons that with the right amount of rest it'll be absolutely fine. Might be ok to run Thursday but she says that if there are still twinges then I should wait another day or so and I'm not going to go against this advice. Meanwhile, I can cross-train on the exercise bike.
Thanks Bob, that's very nice of you to say so. Yeah, almost three minutes better than last year's edition but 1:34:21 makes it 20 seconds slower than my PB back in February. Still, I was reasonably satisfied as it came off the back of a full week's training as I didn't want to back off just before we go into taper. As a result I was a bit more heavy legged than I'd have liked to have been but no problem. To answer your question, I pushed quite hard but felt pretty comfortable most of the way round. There's two reasonable climbs (that Nothe's wfe will have to tackle) in the last 3km and they took their toll a bit, however, especially the first. It was warm but ok I thought, although I wouldn't want it much hotter on the 27th.
I have to say that it was a rough old race, loads of elbows, a bit of pushing and heels being clicked. I saw one bloke go down and quite a few near misses. The 15k water station was extremely dicey. However, it's not typical and was due to sheer weight of numbers. I expected it to thin out after about 3 or 4k, like last year, but it was hard to get much clear running room all through. It's a shame and a bit early to say but my immediate feeling is that I might go for one of the smaller half marathons a week earlier in one of the nearby towns. By the way, I did 8.5km of warm up / cool down to take me up to about 29.6k for the day, not quite a last 20 miler but I think it's ok, especially as 21.1km was at HM pace.
Re the pacing yesterday, I tried to do what I said in my last post, i.e. maintain on the inclines & hills without worrying too much if you drop a bit of time and naturally catch up a bit on the downhills without forcing it. I ran a lot of the race with the sub 1:35 pacemaker and he was really focussed on this. I more and more think that this is the way to go in Madrid.
From reading your recent posts Bob, it sounds like you've really got the stamina to do this. The signs, i.e. getting through a bad spell mid run, quick recovery etc seem to be very positive which is great news. My longest run now will be, like you, 13:1 miles. Have you averaged out your 8 x 800 intervals? Apparently it's quite a good indicator of your finishing time but not set in stone of course.
Nothe, sorry to read about the stomach bug, rotten for you, especially coming down all the way from Scotland. Might be an idea to take it easy for a few days? Hope you get your 10k PB next weekend. I'd agree with Bob about the uphill sections in Madrid. From the training you seem to do and the races you've run in, I really don't think you'll find them a big deal in the marathon.
Off to the physio now for a massage. Left hip / glute area seems strangely a lot better today, but I've got some inflamation and pain around the left shin so I'm hoping she can sort it out quickly.