Runners Thread Continued

[almost40]

Hi everyone, and congrats to those who did so well over the weekend. I was trying to post a new message on the runners thread, but couldn't because I think there were too many messages (over 800). I have a beginner's question. I ran (walked/ran) everyday for 1 week, then missed 1 week, and then went out this morning, and found that I could not run at all. My ankles are in severe pain when I run, but strangely do not hurt at all when I walk. So I ended up walking the whole way. I just bought new trainers - but I can't imagine that's the problem. Any advice would be greatly appreciated. Thanks.

Hey PB, hope you're getting plenty of good honest carbohydrate down your throat and keeping your feet up. Sounds like you saved the best training run for last, so I hope you're feeling like you can take on the world this sunday.

Thanks for the thought, FionaG, I'm not doing anything for a couple of days and it's not that bad really . Problem is that it's the first injury I've had which actually hurts while I'm standing/sitting still, so I've got to take it seriously. I'll get a sports massage soon and then see what happens if I go back into light training after this half marathon next week.

Are you having scheduling problems with your running, then?

Sorry you're suffering Gizmo. It's miserable isn't it! I still get concerned when I feel my achilles tendon at all - after having suffered from acute achilles tendonitis, and a few subsequent recurrances (although never as bad as that first time, fortunately). But I am now very good at my post run stretching - a concession to my advancing age! I'm sure it has also helped me not to feel stiff, despite having upped the mileage rather too quickly.

Do get your sports massage: when I did finally see a physio abut my recurring tendonitis (it was in the run up to my wedding and I didn't want it to spoil my fun at the ceilidh!), she said that part of the problem was that there was now some scarring on my tendon, which could have been sorted if I'd seen a physio first time around.

It sounds obvious, but I had forgotten about the carbo loading. We're having roast chicken tomorrow night (a friend is coming round for supper)- but I'll load up on the roast potatoes! And I'll make a nice pasta dish for Saturday night.

Hmmmm, chicken dinner......hmmmmmmm

Pasta with chicken and veg sauce for saturday, then? . And a small glass of wine to aid the sleep, obviously, since I guess you have an early start on Sunday?

Not worth wasting too much sympathy on me, PB - any injury where the treatment is rest and massage sounds like something a lot of people would pay to get!

I'm lucky - it doesn't need to be an early start as the half marathon starts at 10.30 (what sort of time is that to start a race?!) - and we're only about 10 minutes away from where we would park. We just need to be sure to get there before they start shutting the roads off for the 10k.

The worst bit is that Glasgow Green (where the race finishes and where all the "left luggage" (ie your pre and post race gear) tents are) is about a mile from the start.

One cool bit about the race is that we get to go over the Kingston Bridge, which is the motorway over the Clyde. It'll be a unique new perspective. They shut the on-ramp and off-ramps to traffic (on either side of the bridge) and keep us separated from the "through" traffic.

And yes, I'm sure I'll be having a wee glass of wine to relax the night before. But more importantly, dh is going to put a bottle of bubbly and some glasses in a cool bag in his sports bag for after the race !

Wow beetroot!!! You're amazing & a real inspiration. Well done.

Fantastic Beetroot (I've also posted on your other thread).

With that time, on a hilly course, you will definitely do under 3 hours for the GNR.

....and you won't be lonely on the GNR - there will be plenty of people around (both spectators and feloow runners) to keep you motivated and gee you along.

hello everyone. Anyone doing the Kingston Running Festival in October? I'm an irregaulr, slow runner but have decided to motivate myself by entering. 8.2 miles. So it's a strict 3 times a week for me between now and then.

... and another thought - just make sure on the GNR that yuo don't let the enthusiasm of the atmosphere carry you along too fast initially. Make a conscious effor to go slowly - the crowd can drag you along faster than you should really be going, which would make the second half really difficult. Wrok out the pace per mile that yuo think you should be going at and try to keep to that (the regular mile makrers help). If you feel OK later in the race then you can try going a wee bit faster.

It's two weeks on Sunday isn't it?

Maybe do one more 10 miler early next week, then say 8 miles a week on Sunday 11th - and then just take it easy the week before the race. If you feel like it, do a "short" run (4-5 miles) midweek - but make sure you have really fresh legs for the GNR. But you probably only really need to do one more "long" run before the GNR.

You've got one more week of "proper" training before the "tail-off" to the actual race.

Maybe see what pace you do the next 10 mile run and use that to judge what pace you should do the GNR. You've still got time for your base pace to improve - and you will be amazed by what difference havng fresh legs will make!

thanks Beety - what's your longest before the GNR going to be? anyone got any tips for working up to 8 miles? I was kind of planning to do 3 equal runs a week, roughly increasing by a mile per run each week (ie total weekly increase of 3 miles). is this too much? the week before I was going to do 2 6.5 mile runs and one 7.5 (I really want to know I can do the 8.2 on the day). Is this a bad idea? will I be too knackered?

Just adding to the cheers for Beetroot (having cheered a bit on the other thread). Obviously I should go out to lunch more often - things seem to happen when I turn my back on the 'puter.

Good news that your course is hilly, Beety, 'cos I remember there being quite a few undulations in the GNR. I think PB has hit the nail on the head re timing: if you're feeling confident going into the race, the great atmosphere will pull you along, so you really need to make a conscious effort to run well within yourself for the first three miles. I normally print off and laminate a wristband which has the target times for each mile to achieve my goal time: helps keep me under control .

PB's suggestion for the next couple of weeks sounds good to me - one more 'serious' long run, then something shorter on the penultimate weekend and do very little during the week before.

Hatstand, if you want to increase distance convential wisdom has it that it's best to nominate one run a week as a 'long run' and add your mileage there - while running very slowly - distance is what's important here, not pace. The other couple of outings can also increase in length a bit, but with a only a short period to increase your workload you have to be very cautious otherwise you can injure yourself.

I'd also leave your longest training run until at least 7 days before the race, as your legs will perform better when they are fresh. It depends on your personality, really, but 7 miles should be plenty to ensure you can do 8.2 - the body reacts to training stress by overadapting (in other words, recovering and then rebuilding itself to do a little more than you asked it to the last time) and the boost of a race atmosphere makes it much easier to run further (provided you don't get carried away and run too fast)

You do realise that now I am injured I am living my running life vicariously through you don't you?

So...no pressure or anything......

Well, since they largely revolve around the issue of, urrmmmm, post race rehydration, I'm sure you might be able to rise to the occasion!

thanks Gizmo - that's really helpful. Is 4 miles an ok short run then? will that get me fit enough, say if I do 2 4-milers a week plus one other that I use to build up to seven?

Sorry, scratch Abingdon (should have taken my own advice re training load!):

Scottish Half Marathon, 4th Sept
Gizmo: Grunty Fen half marathon 11th September
Beetroot,Potpourri,Twink GNR 18th Sept
Arabica: Umbrella 5km, London, 18 Sept
Gardengirl, Hydroactive challenge, September
Potty1, Birmingham hydroactive challenge
Twink: Clarendon Relay Marathon, Oct 2nd
ColdTea, GSR, October
Twink: Thruxton Duathlon Oct 23 (?)
Handlemecarefully, Kingston Lacey 10k, 30 Oct
Gizmo (tentatively): FLM April 2006, Trailwalker 2006
Twink (equally tentatively): FLM April 2006
Lapsedrunner: World Masters Orienteering Championships, July 2006 (the training starts here!)

Hatstand, yup, you might want to do a couple of four milers or you could try a four miler and a shorter, faster run if you want some variety.

Twink - are you still out there? Have you got your FLM entry form in?

can I join your list? it will keep me motivated: 8.2 miles Kingston Running Festival 9 October

So I'm the next on! Great Scottish Run here I come!

Here's to at least being close to 2 hours, even if I might not be able to break it.

Will need to find a half later in the year that dh can run with me and drag me to a decent time. He's running this Sunday's race fro himslef - so I'll only see him at the finish! ..... with the bubbly....!!! He's expecting to run under 1hr 45 - and preferably closer to 1hr 30.

Mais bien sur:

Scottish Half Marathon, 4th Sept
Gizmo: Grunty Fen half marathon 11th September
Beetroot,Potpourri,Twink GNR 18th Sept
Arabica: Umbrella 5km, London, 18 Sept
Gardengirl, Hydroactive challenge, September
Potty1, Birmingham hydroactive challenge
Twink: Clarendon Relay Marathon, Oct 2nd
Hatstand: Kingston Running Festival, Oct 9th
ColdTea, GSR, October
Twink: Thruxton Duathlon Oct 23 (?)
Handlemecarefully, Kingston Lacey 10k, 30 Oct
Gizmo (tentatively): FLM April 2006, Trailwalker 2006
Twink (equally tentatively): FLM April 2006
Lapsedrunner: World Masters Orienteering Championships, July 2006 (the training starts here!)