Hi Cal. I'm not sure if there's much written about training between a couple of close half marathons, but I know what I did last year when I had two within 4 weeks was to take the first week easy and then get back into it, pretty much as before. I know that this worked for me as I got faster between the two.
For two marathons 4 weeks apart (which I also did last year, twice), Pfitzinger recommends 2 weeks of recovery merging into 2 weeks of taper. The first week is mostly recovery type runs, building slightly in the 2'nd and third to include some speed work and longer mileage and then start tapering down again.It's difficult to give specific advice, I'd just say rest up after the first HM until you feel capable (willing) to run again and then do a few recovery runs. When you feel capable do some speed work (maybe the second week) and then start tapering.
Thanks for the advice. I have indeed been having physio. She has called it 'shin splints'. However I think there is still a difference between 'shin splints' which are medically known as MTSS 'medial tibial stress syndrome' and an actual bone fracture/tibial stress fracture which indeed would leave me in a severe amount of pain. I am suffering from pain just now but am nursing it with specific advice and exercises from the physio. Though she would like me not to run at all, she understands that I am desperate to get through the marathon somehow...
I am going to try some Shot Bloks on my last longish run before taper, to see if that sits easier on the stomach. Can't seem to find any cheap deals on the internet unless I buy a large box which I don't want to do until I have tried them.
I'm in the same boat. Would like to try them, but don't want to buy a large box.
Sunday - 22 miles slow @ 8:57. The longest run of the plan for me and a great feeling to get it done. Great for my confidence too as last year in my 1st marathon at London I had to walk at 21.5 miles. Today I was running quicker than that marathon even running at a slow training pace and my last 5 miles were my quickest. I got past 21.5 miles with no need to stop and although the legs were tired, they could have carried on. Also this run, like most of my runs was a fasted run and I took no energy gels/water etc whereas last year I had taken about 5/6 gels by that point. So I'm hopeful of getting through Manchester without the need for taking on any food or drink.
Well that's my longest run done, so I suppose I could say I'm on my taper already, although another 20 miler next Sunday.
Have a great week of training and I look forward to reading how you've all got on.
Well done Runningtap. Just the taper now. Not sure I'd be looking to do the marathon without any food or drink though.
Ran by feel. Felt great through 8 miles, got into a nice group with two team mates, then the undulating end to the course and the increasing heat did for me. Found last 4 miles hard work and early pace dropped.
Good running SJ. What time are you going for ?
I did 20 miles this morning at 9 min pace. The middle 10 miles were with some clubmates which split it up nicely. That's my 3'rd run at 20 miles or more and I think I'll do one more next weekend.
I'll probably ramp down the overall weekly mileage this week as I've just done the 2 longest weeks I've ever done at 55 and 58 miles. The problem is that the evenings have been so beautiful that it's been hard to stay in and rest.
Thanks to EVERYONE who gave advice on my shin splints. Appreciated very very much. The low down is that since my HM last Sunday which was in itself a return to running after nearly 2 weeks off, I haven't been able to run more than 6 miles. This is sad, and makes me worry that my sub 4 goal at Manchester is now but a dream, however I am trying to stay positive. I have been keeping the volume of aerobic activity high, with plenty of non impact cross training. I feel at least I'm doing what I can to stay fit and in shape even if running a lot of miles is not possible. Any advice on how much I can expect my time to have dropped given 3 weeks of very minimal training? FYI I have run 2 20 milers so far plus my other long runs.
Ali. Hopefully what you've got isn't 'real' shin splints.
I've not checked back to see if you've had physio, but if not then I'd book a session as soon as you can. I often get pain in my shins when my distances ramp up, but my physio has warned me off calling it shin splints, which he says is a specific bone fracture and means that you wouldn't be able to walk. What he says everybody calls splints is really anterior compartment syndrome which is a swelling of the muscle in your shins.
He gave me various stretches to do and the usual Rest Ice Compression and Elevation and it usually goes away for me in a week or so. You've still got time to recover. Your times will have dropped, but I believe that you tend to loose speed before endurance so you'll still get around.
Bored with the gels as well (s, so think I may buy something different (currently on high5 apple flavour). Anybody want to talk gels, and where I can buy them cheaply??
Wiggle sell the High5 gels very cheaply. I get bored with gels as well and have tried a lot of different things such as jelly babies, jelly beans, marzipan balls (possibly still my favourite), date and chocolate bars (yummy, but a bit heavy and chewy) and mixed honey and molasses. I'm going to try and make some gels from this guys webpage tp://www.jibbering.com/sports/gels.html#apple, just as soon as I can make it to Tesco to buy some liquid pectin.
I'm surprised about the requirement for loo stops. Have you tried cutting down on the water ? Personally I think people drink too much and don't subscribe to all the 'drink before you're thirsty' beliefs.