Did week 12 day 2 today. Then ran a few extra intervals after. Logged just over 8 miles total. End of c210k is in sight. Starting to plan what is next.

good job guys

I ran the race on saturday. it was confusing weather on what to wear. but i put together a fun outfit. It was a pi(pie) race.
i beat my last 5k and the hills, oh the hills. I can only imagine what my time would have been on a flat course

i did 4.87 this morning

79 degrees for my afternoon walk yesterday. I even managed to run a little. My PT said he's okay with that as long as I am careful not to fall. He changed up my homework to include more strength training and working on putting some pressure on the shoulder (think wall push-ups almost). Getting a little better each day!

@ftrobbie Although being broken sucks, I'm not badly broken so should be back running soon hopefully (Test run tonight) I must admit, dropping the pressure of my run streak and the stupid amount of races I had planned on entering has been a pretty big relief. I think once I'm back to running properly, I should have a better mojo than I've had for the last month or two.
Hope you're over the virus soon mate, never nice being sick, let alone when you're away from home.

@moyer566 Well done on your race

@brant710 Good work

@Just_Ceci Yay for the clearance to run and the continued healing/improvement!

Stationary bike is better than no bike, but just barely. Almost 8 miles in 30 minutes yesterday. Planning to try a run today.

On days I don't run, I ride my bicycle. Some days I do both- a hard bike ride followed by an easier run. (I'm really a cyclist with a running problem!) I didn't really go to running 4 or more days a week until I started a half marathon training plan. It really wasn't hard adding another day of running. I think for me it's easiest to do 3 shorter (2 - 3 miles) runs and one longer run a week. My last half plan had me doing a short (2 mile) recovery run on the day after my longer run. I think as long as you aren't increasing your overall mileage by too much each week, you should be good! (This coming from the cyclist who happens to run some too. )

So on Sunday I ran the Larmer Tree Half Marathon, on the border of Wiltshire and Dorset. A pretty hilly trail Half running out of the Larmer Tree Gardens near Tollard Royal. I had been supposed to run the Marathon, but in January I picked up a muscle strain in my right calf that hammered my ileage and left me several weeks behind plan. So rather than a wash I downgraded and deferred my Marathon aspirations to June.

With my mileage quite far behind, and not getting all my planned sessions in I had to moderate my expectations for the race, so no time in mind and the main focus was just finishing the race and feeling comfortable in the end. It's a single day event, with a Marathon, 20 Miler and Half Marathon with start times allowing for the routes to converge and the races to come together at points on the route.

It's an hour from home, so I aimed to get there in time to pick up, and buy a couple of things; Muffs, tech tee and a mug. Joining the queue for the loos before kitting up. As it was cold, 1C at the start line, I opted for tights, long sleeved top and gloves initially, wearing my race pack with water, Honey Stinger chews, a windshell, hat and my camera. No phone as there's minimal signal in the area.

Initially it was 100metres of descent, in the first mile, setting the tone for the rest of the race. Over the route there was nearly 500metres of ascent, over three major climbs and four minor. I'd raced in the area before, with the same Race Director and various other personalities. The Ox, which I'm doing again in May, so I knew what I was in for.

The weather had been dry for about a week, but still some muddy patches, with the majority being in reasonable condition. I opted for my Saucony Xodus shoes, which are pretty stiff, but grippy and nicely controlled on the trail.

Four kilometres in we hit the first steep ascent, a 13% gradient and one I was familiar with from the Ox. Brutal and persistent for one kilometre, but reaching the first aid station, where it was time to stop for a quick drink of water before moving on and into a couple of steep, fast descents. We lost most of the height in about half the distance it had taken to gain it. As ever in this type of race the same people were passing, and being passed, including a couple of CaniCrossers with their dogs, who were loving both the run, and the attention from runners. Some good chat amongst everyone.

Four kilometres of persistent climbing was hard, sapping the legs and leaving me willing myself on. The warnings of the next aid station started as we were running narrow single track through thick forestry, and it was a welcome break. The Lovestation, stocked with cider, vodka, cake, flapjacks and hugs if they're needed. At 13km a cider was welcome, and a quick breather left me ready for the next stage, losing all that height we'd just worked so hard to attain. Again nicely fast, packed trail and sure footing made for a fun part of the race.

Turning a corner towards the bottom left us faced with yet another steep climb, but by this time we'd converged with marathoners and 20 milers, so plenty company and much friendly conversation. Only another 5km to go, but knowing that it was a White Star race, so probably more than that. Trail races don't do accurate distances.

A narrow goat track descending down the slope again meant a fairly tricky stage, keeping balance when quite tired was more of the challenge until we hit the final aid station. Another quick drink along with admonishments from the team to "stop being so bloody polite and waiting by the bins, we'll pick them up". A side effect of the area is a complete absence of litter on the route.

Four hundred metres to go, and I was flagging. The last stretch was hard and I needed the support from those around the last stretch.

I was happy enough with 2:33:15. My right leg survived wthout any significant pain, and I didn't feel as beaten up as I had in previous races.

All good fun.

This is a video of the full, to give some appreciation of the area.

And me at the 3 mile point

Knocked out 30 minute run this morning.

slushies are falling from the sky

ftrobbie wrote: »

@cyndi2012 What length is your duathlon?

@ftrobbie it's a 3 km run, 20 km bike, 3 km run