The Running Thread
Discussion
Went for physio at 7:30am this morning to get various aches and pains sorted out (left ankle, left achilles, left plantar fascia, right ITB) in preparation for a few days trail running in Annecy Wednesday to Saturday this week.
I then snuck out for an hour this evening while the OH watched Game of Thrones. I did a cracking 8 mile hilly offroad run in the dark, with the head torch on for the last 3 miles or so as the paths are rough from there. So good to be in solitude (apart from a couple of foxes and a load of bats) and yet only on the edge of the city.
Strava
I then snuck out for an hour this evening while the OH watched Game of Thrones. I did a cracking 8 mile hilly offroad run in the dark, with the head torch on for the last 3 miles or so as the paths are rough from there. So good to be in solitude (apart from a couple of foxes and a load of bats) and yet only on the edge of the city.
Strava
E65Ross said:
Off to Dartmouth tomorrow and will be taking my running shoes with me.
If you make it to the Kingsbridge side, a double recommendation for you, just to the southeast of Loddiswell.1) A gentle run along the Avon River path and railway would be stunning. It's easily one of the prettiest woodland paths I've come across, pan flat and very quiet.
2) The Avon Mill Cafe (at a garden centre) does outrageously sized cream teas, which are very nice too.
Map shows route from Cream Tea to run.
https://www.google.co.uk/maps/dir/50.3204609,-3.78...
The jiffle king said:
Lost in Espace - Firstly, well done on a great time despite the challenges at Paris. I've done marathons close together and would recommend that you rest a lot between now and London. I know you will be keen to get running, but I would only do 5 miles every 2 days and would lay off any speedwork apart from the day before doing a few strides. A marathon really does hit the body hard and I would focus my time on rest rather than preparation...
Thanks Ross and jiffle king. I was just about to post asking for some advice. I have run a 30 miler and a marathon with only a week inbetween and felt ok but ran those slowly, but there is a bit more pressure this time. I might just parkrun on the two Saturdays and do some core work. I usually do 5x5/squats, but I think I will just keep away from the squats or just do a few this week. Quite fancy a PB, which will be sub 3.45. Will let you know how I do!Smitters said:
E65Ross said:
Off to Dartmouth tomorrow and will be taking my running shoes with me.
If you make it to the Kingsbridge side, a double recommendation for you, just to the southeast of Loddiswell.1) A gentle run along the Avon River path and railway would be stunning. It's easily one of the prettiest woodland paths I've come across, pan flat and very quiet.
2) The Avon Mill Cafe (at a garden centre) does outrageously sized cream teas, which are very nice too.
Map shows route from Cream Tea to run.
https://www.google.co.uk/maps/dir/50.3204609,-3.78...
MC Bodge said:
Having iced and dosed up with painkillers earlier and taken the kids for a day out, the ankle pain has actually become drowned out by pain in the middle of my foot arch.
...I'm hoping I've not broken something!
It seems fine on the bike, but ankle had swollen and stiffened a lot when I got out of bed this morning. ...I'm hoping I've not broken something!
I needed to bike to work and ended up in a pseudo-chaingang cat and mouse with a fellow commuter. Again, it felt fine, but sore now.
I'm wondering about long term again now.
When it is recovered, what is the best thing to do? Ankle supports don't allow strength and balance to improve, but I am at risk of turning my ankle if I don't constantly keep looking carefully in front of me, even on roads. I have done a lot of strengthening and balancing exercises, but still have the problem in the one ankle.
MC Bodge said:
It seems fine on the bike, but ankle had swollen and stiffened a lot when I got out of bed this morning.
I needed to bike to work and ended up in a pseudo-chaingang cat and mouse with a fellow commuter. Again, it felt fine, but sore now.
I'm wondering about long term again now.
When it is recovered, what is the best thing to do? Ankle supports don't allow strength and balance to improve, but I am at risk of turning my ankle if I don't constantly keep looking carefully in front of me, even on roads. I have done a lot of strengthening and balancing exercises, but still have the problem in the one ankle.
When I was recuperating from an achilles injury I was doing lots of single-leg squats while balancing on a BOSU ball/wobble board. I found it dramatically improved my ankle stability and control. However, looking where I'm going also helps I needed to bike to work and ended up in a pseudo-chaingang cat and mouse with a fellow commuter. Again, it felt fine, but sore now.
I'm wondering about long term again now.
When it is recovered, what is the best thing to do? Ankle supports don't allow strength and balance to improve, but I am at risk of turning my ankle if I don't constantly keep looking carefully in front of me, even on roads. I have done a lot of strengthening and balancing exercises, but still have the problem in the one ankle.
ewenm said:
When I was recuperating from an achilles injury I was doing lots of single-leg squats while balancing on a BOSU ball/wobble board. I found it dramatically improved my ankle stability and control. However, looking where I'm going also helps
I'm going to have do even more balancing, I think. I think I rely on vision a lot more than I should due to the poor, damaged balance receptors in my left ankle.
MC Bodge said:
I'm going to have do even more balancing, I think.
I think I rely on vision a lot more than I should due to the poor, damaged balance receptors in my left ankle.
I've gone from being nervous about running on track(!) to being confident enough to go for last night's dark offroad run without any lighting for 5 miles and then a headtorch for the final 3. I had a fair number of dodgy foot placements but the ankles were strong and controlled enough to handle them fine.I think I rely on vision a lot more than I should due to the poor, damaged balance receptors in my left ankle.
Heel raises on a step and the single leg squats on an unstable surface are the key for me.
ewenm said:
I've gone from being nervous about running on track(!) to being confident enough to go for last night's dark offroad run without any lighting for 5 miles and then a headtorch for the final 3. I had a fair number of dodgy foot placements but the ankles were strong and controlled enough to handle them fine.
Heel raises on a step and the single leg squats on an unstable surface are the key for me.
I'll give the single leg squats a go, although last time I tried them I suffered with patella tendon pain!Heel raises on a step and the single leg squats on an unstable surface are the key for me.
MC Bodge said:
I'll give the single leg squats a go, although last time I tried them I suffered with patella tendon pain!
They don't need to be a big range of movement - the point is motion control via the core. I started off just trying to balance on one leg on the bosu ball. Once I had a reasonable level of control, so could recover from off-balance wobbles reliably, I then started small squats again focusing on control rather than depth of squat.Edited by ewenm on Tuesday 14th April 12:43
ewenm said:
They don't need to be a big range of movement - the point is motion control via the core. I started off just trying to balance on one leg on the bosu ball. Once I had a reasonable level of control, so could recover from off-balance wobbles reliably, I then started small squats again focusing on control rather than depth of squat.
Thanks. Enjoy Annecy. I like it around there.Edited by ewenm on Tuesday 14th April 12:43
I had a very lazy start to the week by missing my Monday run as I could not get motivated. I decided to to do my first brick training yesterday (58k bike and 10.2k run) and felt like I was going to die. The run was a mixture of utter fatigue and vomiting which was unpleasant in 26C. I felt really good this morning though and I think I will be putting in a longish run tomorrow.
20.1 miles this morning in 2 hrs 50, I was struggling the last mile but if i can equal this pace next month it gives me 55 minutes to do 10k to hit the wifes target of 3hrs 44mins 59 secs for a full marathon.
Now a 55 min 10k is a piece of cake, but with 20 miles in the legs? i am not so sure.
Now a 55 min 10k is a piece of cake, but with 20 miles in the legs? i am not so sure.
With just over 1 week to go until London, any tips for carb loading? I eat a lot of pasta, brown bread, whole grain cereal as it is but anything else I should do?
Someone I run with suggested drinking at least 2 litres of water a couple of days before and loading up on water on the day itself as that will help store the carbs but will this actually do anything?
So far my longest run has been 22 miles and I felt OK after that with an energy bar at 5 miles, 10 miles and a gel at 15 and 20 so am hoping that another gel at 25 will see me through.
Someone I run with suggested drinking at least 2 litres of water a couple of days before and loading up on water on the day itself as that will help store the carbs but will this actually do anything?
So far my longest run has been 22 miles and I felt OK after that with an energy bar at 5 miles, 10 miles and a gel at 15 and 20 so am hoping that another gel at 25 will see me through.
KTF said:
With just over 1 week to go until London, any tips for carb loading? I eat a lot of pasta, brown bread, whole grain cereal as it is but anything else I should do?
Someone I run with suggested drinking at least 2 litres of water a couple of days before and loading up on water on the day itself as that will help store the carbs but will this actually do anything?
So far my longest run has been 22 miles and I felt OK after that with an energy bar at 5 miles, 10 miles and a gel at 15 and 20 so am hoping that another gel at 25 will see me through.
I simply increased my carb intake and slightly reduced my consumption of protein in the couple of days leading up to race day. You don't want to overdo the carbs where you may end up feeling bloated. I also changed my food up so it was slightly more bland for fear of having anything that disagreed with me. Have you got your dinner plans sorted for the evening before the race if you're staying over in London? Book a table and then you know you're sorted.Someone I run with suggested drinking at least 2 litres of water a couple of days before and loading up on water on the day itself as that will help store the carbs but will this actually do anything?
So far my longest run has been 22 miles and I felt OK after that with an energy bar at 5 miles, 10 miles and a gel at 15 and 20 so am hoping that another gel at 25 will see me through.
I find increasing my water intake slightly leading up to the race can certainly help, but again don't overdo it especially on race morning. You'll be kicking yourself if you end up having to stop for toilet breaks every few miles!
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