Ceci_O_K wrote: »

Just got back from a lunch run of 4 miles including hill repeats with 2 PR's. Back to work!

Woohoo

MM

Thanks for sharing, it sounds like a right mix bag. Your easy pace sounds fast to me but then I am a slow runner who has practised slow! I hope that you find a balance between your aspirations, your work/ life balance and your training/ fueling/ exercise regimes.

The White Star Running guys look like they can put on a well organised and fun event. So hopefully even if you are less successful than you want to be, you can have a good time doing it. As always enjoy yourself

Went to doctor yesterday, damaged my knee ligaments and need to rest for 4-6 weeks BUT she said I could run in my 10k race on Sunday, it won't cause any lasting damage but it might delay my recovery. My knee is too sore to contemplate running at the moment, think I am going to have to give it a miss.

Romy, echo Taeliesyn's thoughts, hope the recovery goes swiftly and that you can balance the mental versus the physical issue of running or not running this weekend. I would say don't run but I know if it was me I'd still be gagging to get out there. Hope the decision you make is the right one for you.

Taeliesyn, I definitely ran to a plan, to stay in control for the first 7-10 miles and then see what happened. The wind and twisty, congested nature of the course in places made even pacing quite hard. One of the reasons I detest the dreadmill is that I naturally ease in and out of a pace if I do not focus. Mile 4 had a natural break, good toilet blocks on the circuit!

Going forward I have ramped up the paces, was definitely not pushing Matt Fitzgerald's 80/20 guidance too hard. Was training well within if not below the bands he recommended, I should have reevaluated earlier in cycle 1. The reevaluation, from looking at the taper, has me training at the equivalent of a 122 HM rather than the 129 pace I was previously training at. At the end of the first cutback week in this 2nd cycle, I will reevaluate. I can already see my HR dropping while pace rises on the same circuit. Some will be less fatigue from the weekend, some will be from becoming more accustomed to going that little bit faster.

Yesterday had a tempo session which felt good, especially the last 10min push. Today had a foundation session which showed a 4 beat HR reduction with a 12 sec/ mile pace improvement over Tuesday, same course same direction. It is too early to say if that is significant but will keep an eye on it. Todays Z2 piece was at the fast boundary at 74% max HR (MF suggests 85%) or 68% HRReserve (MF suggests 78%). There is definitely headroom but the Z4/ Z5 paces scare me. Will see how bad Z5 is tomorrow, or more correctly, the 2nd minute of the 2 minute Z1 recovery. Analysis for Friday night.

Have fun everyone, especially Taeliesyn with the massage, I feel that whole love/ hate thing with a sports massage

Ceci, didn't surprise given your earlier post. Remember that feeling for your HM, it helps to remember that you can kick even after all the effort you have put in. Nice to see you get outside yesterday.

Haven't done the full analysis, but the sprint interval session went well, the usual dread followed by the pleasant surprise. The last interval was rough but I think I pretty much convinced myself it should be and so it was. I must try and be more positive on the last rep.

I'll download the gpx data tonight and have a better look.

Yesterday's run was good- 4.26 miles in 41:43, flat route, cool and cloudy.

Looked at the MTS, I've run 121k this month already. WOW.

You're all running circles around me. It's a taper week on my plan so just 8 miles tomorrow. Still working in walk intervals - tomorrow's plan is run 1.75 miles & walk .25, four times. My foot has been hanging in there, so I'm happy about that.

I did join a (seasonal) running group & we had our first run this week. They meet in different locations Wednesday evenings & run a 5K together - well we start out together, and everyone runs the same route, but everyone goes at their own pace. There were only 12 of us there, and immediately I was 12th. I start slow and get faster as I go along. It was a little discouraging that I was running faster than I wanted to and I still wasn't keeping up. I finally quit trying to keep up, settled back to my own pace, and enjoyed the run. I finished the run in the middle of the pack (there were a lot of hills, and I'm good on hills).

My HM last year they give stats at each timing marker of how many people you passed & how many people passed you. First segment 971 people passed me, and I passed 397. Middle segment 267 passed me & I passed 436. Final segment 9 people passed me, and I passed 91. Start slow/finish strong.

Good running Laura, Taper must be respected Glad your foot is doing ok.
Your group runs sounds similar to what mine used to be, I am glad we changed the routine to loop back around every km mark and round everyone up again. Slowest person does 5k, faster you go, the more you run.

Bugger on the calf Robbie, hope it sorts itself quickly for you dude. What shoes have you been running in? I think the Vibram's may have been a too large a drop change for you mate.

Parkrun was good this morning, though I didn't run enough to warmup past my calf/shin niggle. Just a reasonably cruisy run. The massage this morning was both glorious and torturous as I predicted. It seems my calf/shin issue stems from an extremely tight piriformis (hip muscle) so there were periods where I pretty well forgot to breathe due to pain, and then the usual body funkiness where I got tingly/numbness in my foot when my thigh was being worked on etc. Down to one point where my right leg was being worked on and my left foot had the strange semi numbness happening.
It's definitely improved my issue already, looking forward to Monday's run to see how it's feeling.

12 mile run to finish w17 of 20 toward my half. I actually ran the entire distance (no walking breaks!) at my national park, so hilly. Finished in 2:07:31. I needed more water but had dropped my extra bottle too soon, so the first bottle was gone long before I got back to the second bottle. That shouldn't be an issue during the race as it is well supported with rest stops every 2 miles.

Hope the shoulder heals quickly PaytraB, glad your running is coming along well.
You're going to nail your half Ceci!
Glad you're stoll on the move Robbie, definitely should have stopped at 3mi but it looks like you might have got away with it dude. Sounds like it wasn't a too big change in heel drop, going by what I could find on your duo's.

Well my run was cut short a little after 8k, my original niggle is still present, but I outran it by the 5k mark, which is an improvement of 3k. However I've uncovered another niggle that was stopping me from pushing off properly. I hadn't outrun it by 8k, so turned for home. It only took about 1k to get home. New niggle is at the front of my shin and as my foot loads up to push off, it really hurts and causes me to step short. I've tormented myself with my oversize tennis ball, and I'm hopeful for tomorrow's run.