reikirabbit


Latest posts by reikirabbit

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My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: Yesterday at 19:32
Malcs I'm thinking back to my piriformis episodes and saunas helped me, and spa baths, lots of both of these, otherwise stretching gently and a bit of light rolling if it's not all too inflamed.

For my last long runs I'll be planning 2 x progression 20s [the first involving 7@MP+30 secs, 7@MP+15 secs, 6@MP where MP is for a revised 4 hour target, the second = 17@MP+45 secs, 3 @MP.], then a very slow 22+ on the Saturday 3 weeks out, 10, a 10K, race.

Thanks for all the encouragement!

I did a track session this morning as well - my first non Alter G speed session in quite a few weeks, and for 7x[2 mins @VO2 max followed by 2 min jog then 20 seconds maximal & a minute walk], I again improved as I went along, but for the whole session [with 1.5 miles easy either side], ran around 0.7 of a mile less than at the same stage of VMLM prep.

Leg is more functional, still a bit stiff.

Some exciting races coming up.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 01/09/2014 at 18:25
Hans C whoop whoop what a debut half ironman!

It sounds like all you need is a more streamlined steed and servitude shall surely be avoided.

At 6 weeks out that was probably great prep for York.

What long runs would you plan from here?

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 31/08/2014 at 19:20
Gosh Rachelgen that's serious stuff, when I had a threatened detached retina [turned out to be vitreous only] during VLM marathon week 2012 I was rushed to an immediate hospital appointment in case I'd need surgery to save my sight.

Must have gievn you a shock, glad you're on the mend.

Mr P I'll bewatching GNR on tele this year! Enjoy the trip.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 31/08/2014 at 15:25
Hi all very happy bunny here after getting round the marshes sub 2 and speeding up across each of the 6 laps, right leg was still in a cyclingesque gait with too much knee rise, but seriously this was light years away from even my last full gravity run in the hilly park on Tuesday night, almost back to usual levels of confidence in the integrity of landing the foot safely, even on [the very slight] descents.

I did my shoulder twiddles before i left home and again at the start, also fired up the right quads a few times with the seated activation trick, so yes Angela i think this is a significant part of the story.

It's mad because I was particularly chuffed with my recovery from that accident [towpath diving Malcs before they tarted everything up for the Olympics, before which the Lee navigational was like a flat fell race]. I even did all the exercises the physio gave me! But hey my right shoulder is indeeed permanently protracted, and putting it the same as the left feels wierd and immobilizes my right arm a bit, but all the left knee / ITB carry on stops as soon as I do that.

Angela I think your approach is sensible in having a cutback week after such high mileage surges these past weeks, you'll consolidate and absorb the training. Again this is a scientific strategy much espoused by the uncrazy, yet I know it works for marathons when planned rather than enforced that is.

Malcs I think I'll be seeing you at York now, although not for long by the sounds.

Hans C I'm just watching the elite women in World tri on tele here, I'm totally in awe of anyone who makes it to the bike never mind the rest.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 29/08/2014 at 06:29
Hi all just popping in to sy that the Anatomy in Motion guy I saw on Tuesday reckons that all my injuries [and worsening asthma] are down to the accident I had in March 2006 soon after I first started running but hadn't worked out how to pick my feet up yet.

I had bad breaks to my shoulder and top of arm into the socket and yes, when my scapula is in the right place my left knee doesn't seem to hurt! My right leg neural thing persists but he reckons the left side got saturated and could take no more.

Mmmm interesting.

Malcs I went out Tuesday night and ran up and down the hills of Mile End park, they're nit that big, but it's the best I could do, and it wasn't really running as only 6 miles and still not enough to loosen up.

Feral Bob I meant to say that stopping is the bravest thing, it's so hard to do.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 25/08/2014 at 08:21
Great blog Angela, & yes Manchester was my first thought as an alternative. Where did you stay?

I looked up BQ and have the qualifying time by 15 mins from VMLM this year, at the moment! Would have to equal that or hopefully go to 20 mins out, OR do it next year [that's if I'm grasping the qualifying window]...would love to do it when you guys go over. I only need 4:10, whereas VMLM dropped to sub 4 from 4:15 for F55s last year - aging is a wonderful thing in any case.

Mc Hilly that's a stonking half performance - I've never got sub 1h50, but then haven't trained or tapered for a half.

I have this appointment with an AIM [Anatomy in Motion] guy tomorrow, and he asked me to go back to when I started running and write down a list of every injury I've ever had to bring along.

Well! I started back in August 2005, so yesterday for the entire duration of Diamond League I diligently listed, and listed & listed. I've only got up to May 2007! It is so funny, it's astonishing I've got round any race at all with this lot.

And it's not how I was planning to spend today either!

Managed 22.8 miles yesterday before Junior ParkRun [I was timekeeper so had long chat with Kelly Sotherton], average only 10:06, but with quite a progression elment given very slow start, still nowhere near MP yet, never mind HMP.

Hence the appointment of course.

Email notifications

Posted: 23/08/2014 at 18:37
I've not had any for a couple of years, would be great to restore them somehow.

Plusnet Yorkshire Marathon 2014

Posted: 23/08/2014 at 17:04
Hi all I Was up in York lst weekend viisting family [Catcat you must be very near me - there's a hill in Springfied Park up the Lee Navigational by the way], and managed a recce run on parts of the course & offroad nearby - we did 19ish in very windy conditions.

I'm battling a killer trapped nerve type scenario and have missed a bit of training, have been doing a lite version of my usual.

Having only run London before [6 times], I was looking forward to having room to move at my own pace, was hopeful of a PB, but we'll have to see.

At the very least, this year will be a recce for next.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 23/08/2014 at 16:10
Malcs that's fantastic, come over to Hackney Marshes I tell you and 19 will be a goner for sure.

Angela I'm amazed at your strides in such a short time, and must point out that I was the wreck last Saturday, despite a mere jog to the start.

I odn't know if I told you guys but I was so focussed on CWG and work stuff that I forgot to pay for my VMLM GFA place and so have missed out! Tehre's still the club ballot, but I can't believe I did that!

If I don't run it, will be available on the course for support and lots of shouting.

Mmmm the York course - well it was mega windy and frm Stamford Bridge into town had no pavement or verge but a lot of traffic, so that was hairy, add in my reluctant quads, and it seemed a lot tougher than flat.

We did run cross country at one point to avoid a dual carriageway bit early on, and missed out the town part, so effectively ran from the actual start to Stamford Bridge and back via that major road.

We didn't do either out & back, and were not on the actual course throughout, but I got a glimpse of it, and was particularly struck by the climb near the end, and by the downhill finish.

Indeed I had a black big toenail and base of middle toe on the uninjured side afterwards, so that was some downhill, I never get that happening!

Tomorrow I supposedly have a progression 20 miler, and I think I'll be a lot better this week as am up to 80% of weight on the Alter G, am thiking of doing it from 5:30am though, as I'm timekeeper @ Junir ParkRun tomorrow. We have Kelly Sotherton and a film rew coming and I don't want to miss the athletics from Birmingham on tele in the pm!

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 17/08/2014 at 18:49
Sticky - better might be an exaggeration, but I got to normal gait today on our recce of the York course, it was slow, and I hope I don't seize up too badly overnight, and we did find a few hills, including a major drag in the final mile, what's that all about?

Well done on going over 40, I only did that for the first time when I followed Sam's plan in 2013.
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