Currently on hols in Switzerland with Mrs & Al p Jnr (and the in laws) for a combo of vin chaud, fondue, chocolate and Christmas market malarkey on the shores of lake Geneva, so not had much time to read back on here, but from what I have read....
PP - Fine spot of pulling last weekend, hope the foot continues to improve, would be nice to have you at Eastleigh for a bit of a burn up
Toro - Good speed work earlier in the week. I'll be at the Hants XC Champs in Jan, it's my birthday treat to myself!
Jools - Hope the calf heals up rapidly
CW - Sounds like things are progressing nicely on your return, fingers firmly crossed it carries on in that direction
TT - Again good to hear your getting back into it
TR - Quality solid training, excellent going
Selbs - thanks for the tip off on the Pirie reading material, looks very interesting.
RS - very nice fell racing result and congrats on the team prize!
Wardi - great bit of tempo running.
Things are progressiing in the right direction running wise for me I think. Originally I had planned to take this week off while on holiday, but my right AT tendon is now completely pain free (and only a tiny bit stiff now and then when running) and I wanted to get back to some form of normal routine before the Portsmouth Coastal marathon a week on Sunday. I'm treating the race as a extra long run so not planning anything special pace wise, just even pace and keep an eye on the heart rate.
Managed to get in some decent runs whilst away, where we are staying (Montreux, of Freddie Mercury and Smoke on Water Lyrical inspiration fame) has several miles of car free lake side prom,so I've mostly been running back and forth along that. Generally just been running to effort and letting the pace set itself, but did a 7+7 tempo double today (Interspersed with a visit to a lake side castle!), can out as av 6:19 and 6:02/M with a sprinkling of sub 6 miles in there, so pretty pleased things are ok fitness wise.
Don't want to over do it this week (43M in total), so taking Sat/Sun off while we travel back to Geneva to see friends and then home.
It's good to see that TT and CW are gradually getting off the bench. Nice treadmill tempo run there Wardi and some good speedwork from Toro. Glad your high street commando/ninja roll antics didn't result in any serious damage TR.
My own progress getting off the bench seems to be progressing in the right direction. Did 3.7M on Tuesday but started to get some complaints from my dicky tendon after 2 or so miles. Had Weds/Thurs with no running (in Paris for work, so very little time to run anyway), but managed to squeeze a bit of core stability work in. Cycled to work this morning (2.5+7M) and then did another v easy 4M test run doing 0.5M laps of the industrial estate I work on. The right tib.ant. was only a little bit stiff with no noticeable pain/discomfort . The area around the tendon still has some (I guess) residual swelling, but hopefully that will disappear in the next few days. Won't be running the Christchurch Christmas 10k this Sunday as I don't want to tempt fate and make another nasty smell in the toaster.... I have got an entry for the Portsmouth Coastal Marathon, 2 weeks on Sunday, which was only entered for a bit of fun, so hoping that with a gradual return to running that might still be on. Doubt it will anything special time wise though after over 2 weeks off and a 6 day holiday in Switzerland next week
HR & Jools - Excellent 10k racing at the weekend, nicely done on getting a PB HR and Jools you seem to be up a good notch and have managed the recovery from Frankfurt really well!
TT - Good to hear the knee isn't too serious. I have to say I'm very dubious about the value of ultrasound, just seems to be a de-facto treatment for pain and inflammation these days. I've never felt any tangible benefit from it, but I guess it nicely fills up the remaining portion of the treatment appointment once the massage is done and saves over-straining the fizz's hands too much
Great parkrunning from LD and Wardi, some very good multi disciplinary training from TR and Padams, and sending out healing vibes to the fellow benchees (Lev, Selbs, TT, PP and Toro)
Still benched here, did nothing over the weekend (due to London trip to visit friends) and my tib. ant. tendon is improving, fine to walk on, flex, do ankle raises etc... but there's still some inflammation and a little bit of soreness when I press on it, so I'm playing safe and giving it another day or two off. Treatment consists of ice (direct contact massaging the area for 10 mins) and self massage with a capsicum/arnica based cream the fizz recommended. Don't know how effective the cream is, but it warms the area up nicely (being based on chilli!) and lets me give the tendon a good rub down, just have to wash my hands very thoroughly afterwards, especially before touching my contact lenses!
Did a 40min water run first thing today with 5x5min efforts off 1min recovery 'jog'.
Wardi - Nice set of 'k reps, the proprietor (my brother) of my usual digs for the VLM weekend has moved, but thankfully he's even closer to the tube in Ealing now shame they did want a place a bit nearer to Blackheath, but not moaning for the price ....
26M on the bike this morning to work, found a much better route across the Forest which involves no roads routinely used by heavy goods vehicles, so it was a much more pleasant ride than previous commutes! Also I've finally finished a Frankfurt highlights vid, a link to it can be found on my blog, not the most riveting thing to watch, but I think it gives a nice impression of the race for those here planning to go for the first time next year.
Morning all, I've been benched since lat Thursday with a very sore right Tib. Ant tendon. My fault for doing too much last week with a run commute double followed by 5M Easy/4M track tempo run the following day, right leg felt ok doing the tempo but then went downhill during the cool down It's gradually recovering and a trip to the phizz this morning confirmed the diagnosis and reckoned that it should be good to return to running after the weekend. Which might mean an inverse taper into the Chirstchurch Christmas 10k a week on Sunday....
Great 10M race at the weekend and a nice little write up HR, looking forward to the Dids/Crab smackdown coming to the boil and then simmering along throughout the spring and well done on banking the very decent prize at Gosport TR.Lev it sounds like you've got into the swing of the water-running well, it's not been an option for me with the current injury as it's hard to do without flexing the ankle (and hence pulling on the afflicted tendon), lots of good speedy stuff form others going on this week too!