Angela I


Latest posts by Angela I

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Sub 3:30 Gingermagic: #Irunsuccess

Posted: 05/02/2016 at 15:22

Christian, here is my review of Insanity alongside marathon training from a couple of years ago: http://longroadtoboston2016.blogspot.co.uk/2014/01/are-you-insane-insanity-review.html 

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 27/01/2016 at 10:44

GM, I would still miss your running tonight - get on the rower if you can; that will hopefully help to mobilise the front of your shin, which will help reduce the issue more.

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 26/01/2016 at 23:21

Evening all!   Sorry I've been awol!  As you might imagine, the life of someone in the fitness industry is rather busy.  Couple that with a husband in accounting (tax deadlines anyone?), and spending half of last week with our nephew staying with us (he's not yet 1yo), I've just had rather a lot on my plate.

GM and I are obviously in touch offline.  This foot thing is a worry, I'm not going to lie, and I have recommended that he see a sports injury specialist to see what's what.  Rest, stretch and Ice are in order too.  Sometimes, these things are just (I say just, but can become serious if you're not sensible) impact injuries from such a long event.  I had severe achilles pain after my first ultra, and couldn't walk normally for about 5 days.  I waited until the following week to begin running, and actually it never showed up again.  Only problem is that GM has a marathon on the horizon, and a Half marathon in less than 2 weeks.

The hope is, it will disappear as quickly as it has come on, and a bit of sports massage, especially on the tibialis anterior will probably sort it in no time.  Injury management is all about being sensible - when I run my marathon preparation seminars and we talk about injury, question 1 is, Is it really an injury - often we get tightness that builds up that can be easily managed by dynamic stretching pre-run, static stretching and foam rolling post run.  

Question 2 - how severe is the injury? - 2- 4 days of self management following RICE, and possibly MICE protocols, and see a sports masseure if you can.

Question 3 - does it still hurt after you've done all this to manage it? Is there improvement or not.  If there is Zero improvement over this period of time, it could be something sinister, or it could be something improved by movement (I know right, all those contradictions), and this is where going to someone who specialises in SPORTS INJURY management is important.

Anyways, that's my little bit of advice, its definitely bedtime now, but I will make sure to get back here tomorrow to catch up with everyone. 

 

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 19/01/2016 at 17:33

Sense, tell the organisers you don't want your place and they will allocate it to someone else - they maintain a waiting list, so the sooner you contact the better... Local running Club does most of the organisation, hence its cheap and bloody well run... no medals though... 

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 18/01/2016 at 10:58

WOOOOOOOOOOOHOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!! 

Well done GM!  That is an absolutely brilliant ultra!   Super excellent.  Now the next step is about getting recovered as soon as possible.  I find the day after ultra its absolutely necessary to have a day off.  Otherwise, how can you get hold of all the food you crave!  So, its a few weeks of recovery before GB half marathon, and then we can crack on with increased marathon pace training.  Good work GM

Sean, I've said it on strava, but that was an absolutely cracking run yesterday!  Definitely all you need to work on for your sub 3:15 is what's between the ears.

Charles - how funny that you spotted GM!!!  HAHA

So folks, who is signed up for Essex 20?  I'm thinking of arranging a get together in Colchester afterwards. 

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 07/01/2016 at 07:59
And Manchester.... GM's race goal for C2C is not to hurt himself. He is under strict instructions not to trip!! But also he's got to reign it in enough that he'll feel happy to get back training in a few weeks.

Malcs, great to see you on strava. If I'm honest I love it for the social side but I find it stops me looking at all the data my garmin provides... Don't tell Mr I that though, as the new forerunner 630 is very much on my wish list! Hoping it will be a post-boston treat ??????

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 01/01/2016 at 17:16

Happy New Year ! 

Sorry I've been awol.  Little prince made his fairy godmother ill, so I've mainly been sweating out the flu.  Its been quite disgusting actually, but over it now.  And yes, I did manage to do the Christmas parkrun double before illness struck.  Dulwich on xmas day, where I was 3rd lady, but in not a very good time of 21:35 - it felt like I was running well, but clearly the extra couple of kg of fat is holding me back!  And we decided to do Peckham Rye, instead of Brockwell on Boxing Day, and I ran around with my cousin (one of the twin bridesmaids at my wedding Malcs) - it was her first 5k, as she usually does junior parkrun.  anyways, she was soo so chuffed to have completed her first 5k and it felt good for me too 

GM  I Hope you had a lovely Christmas.  Now the work begins.  I'm just updating your plan now, and its a bit of a head scratcher... your C2C slap bang in the middle of January means we are going to have to dial back the intensity leading into GB Half Marathon to ensure you recover fully from the ultra and that you are able to put in some pacey training sessions toward the end of Feb into March, so sorry, but its going to get boring in the tail end of the month.  What I hope is that your easy effort pace keeps creeping up though 

Sense I'm feeling very proud of the ginger one! Those paces are brilliantly consistent, aren't they? Despite the variable terrain.  He's done very well!

Malcs, How is the foot getting on?

Sean, come on, get on with it, get your entry for Bungay in!! 

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 20/12/2015 at 16:59

Tell us how it went GM!!! 

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 14/12/2015 at 17:46

 

Sense, re: Crosstraining - I posted this on my facebook page today:

 

Injured? If you are unfortunate enough to pick up an injury that stops you running, its all too easy to just give up and stop working toward your goals. If you are working toward an event, and are unable to run, this doesn't mean that you can't maintain or improve your fitness whilst you manage your injury.

Aly Dixon, an elite athlete did exactly this whilst preparing for the Berlin marathon earlier this year. Check out her training plan for the month before the marathon here:

Hopefully it can provide some inspiration


Charles, How many days until you stop your runstreak?  Or is the plan to never stop?

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 14/12/2015 at 17:46

Ello ello,

 

Boooo to no parkrun Malcs! No audiobook, although maybe I should! I’ve been complimented on my lovely voice many times! People simply don’t believe I’m from Essex!  Thanks for buying the book- if you’re a subscriber to kindle you won’t have to pay for it, and I believe if you  are a newbie to kindle you also don’t have to pay, but don’t worry, as long as you go and give it a 5* review, I don’t mind that you’ve fleeced me!

 

GM- Horrid means horrid - the one problem with coaching myself is that I’m an absolute wuss at prescribing myself the kind of sessions I should.  I know I’ve got a 3:15 marathon in me, but at the moment I’m loving that I’ve qualified for Boston and actually could just run it slow to enjoy the atmosphere… So, the horrid sessions are things like 2 x 2 miles at HMP, then 3x2miles @HMP… You see it, and it looks harmless… and then you try to do it!

 

Sense, thanks for the congrats.  I’m afraid this isn’t THE book.  I got a bit overwhelmed a couple of months ago, and decided that I was better off getting something shorter out this year, and give myself next year, with hopefully a more disciplined approach to writing, to get the dream book, which is specifically focussed on the London Marathon and all its glory.  I want it to be something that will sit on every marathon runners’ bookshelf, and for that, I want to make sure its really up to date- reading the latest research papers etc, to have a really spectacular book.

 

And yes, GM is right, there is no plan for Portsmouth other than to get round.  Its a training run for his ultra in January.  There’s no point going all out on that course, when he’s only a couple months into his disciplined training.

 

Well done for your plod Chicksta.. I did my plod on Saturday - 16 miles, usually I run long on Sunday but I had a Christmas party on Saturday night.  16 was supposed to be 18, but since my foot issue, I’ve been really scared to run too far from home!  Instead, I have been doing my long runs with checkpoints - which means I run a loop, then stop home for some ribena and jelly babies - as such, the run I did on Saturday, I had finished a loop at 16 miles and CBA to go out for the other two, plus I needed to get ready to go out out!

 

Malcs, regarding all the work I’m doing, tell me about it!!! I thought December was supposed to be quiet, but right now I’m having nightmares about May, when everyone will be done with their spring marathons and I’ll have no clients. . .  D’oh!  No, seriously, I’ve been doing a lot of work on the business, and I’m currently reading a book, the e-Myth, which is making me question a lot of things, and hopefully is shifting my mindset a bit, so that I can actually delegate something.  I’m not an accountant, and I’m shocking at admin, so I really should have someone else manage all the financial side of my business at least, so that I can focus on delivering a great service.

You are absolutely right, marathons, especially trail marathons, are just training runs for ultras.  It’s about getting time on feet!  Sarah and I did Giants Head Marathon at the end of june, our slowest ever in 6:15, but it did mean I was pretty well prepared when it came to TR24 at the end of July.

Sorry your foot has flared up again- did you try those exercises?  There’s also one you can do with a mini resistance band - also what are your shoes like?  Do they need replacing?

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