[shazkea]

Great stuff Dave, you're flying

[Younganne]

Dave regarding the LSR you don't really need to do a taper for the half marathon...what LSRs have you done lately... remind me which race you are doing and which weekend?

look at Hal Higdons half marathon training plans here

if its 4 weeks away i'd be going something like 12, 14, 12, 14, race


Nules, hope MIR doesn't show any problems....a bursa...have to get googling!!!

[red face dave]

Cheers Shazkea.

Anne its the Ballina half marathon on the 12th May. Longest run so far was 10 miles I know its not very far but I just cant seem to bring myslef to run very far DCM 2011 has scared me for life.

[Younganne]

Dave thats 3 LSR and the race day so i would go 12m LSR this weekend,14m the following weekend then back to 12m and then race day....it means that 1 of your LSR has been up around half marathon distance...do the distance but make sure its slower than you hope to race at...use this to check paces, using your most recent race times
Hope that helps

Edit, Dave Bar the Spring Half Marathon in early March i haven't run more that 10 mile either, but with a half coming up i think you should definitely cover the distance or come close to it, even just for Psychological (sp??) reasons

[red face dave]

What will I do about the 10k next weekend, Would you do a run on Saturday also. My p.b is 50 minutes should I push it for a 48?

Or maybe do a long run during the week.

Sorry about all the questions

[Younganne]

maybe a 2m warm up, 10k race and 2m col down if that suits...run the race as your able, PB if you can, plenty of time to recover for the half and next week do the 12m...take it from there...

but im no expert Dave see what a few other think...put it up on DCM and see what comes back....

PS no long run on Sat, do maybe a 1-2 mile gentle run!!!

[red face dave]

Thanks Anne. Some great help there. You are not doing to bad for someone that is not an "EXPERT":

[red face dave]

Early start this morning out the door for at 8 for my longest run since the Waterford half. Ran 12 miles at 9.07 pace in 1.45. Felt very comfortable and when I finished I felt that I could have ran another 3 or 4 miles no problem. Then went over to see the Triathlon in Portlaoise. Might try that next year.

[red face dave]

No running again today. Instead decided on a 4 mile walk.
The auld back is still sore while sitting down but its so wired while moving it seems to be okay. Going to attempt a 5 mile run tomorrow evening and then club training on Thursday then take a rest until Sunday's race (10k).

[Nules10]

Go get the back checked out Dave and don't run on it if it's at you.... seriously maybe a massage or something before a run you don't want to do any more damage. look what happened to me running on a gammy (sp??) leg/hip.

@ anne you are great at the advice keep it up.

[red face dave]

Hear what your saying Nules alright but with the pending house and now some family news money is even tighter then before plus I am a man we don't go to these people until the last second.

I am thinking/hoping is just stiff and tired rubbed some Voltarol on it last night and its 50% better today

[Nules10]

Family news, great stuff I hear ya with the finances, i have had to cut back on the massages and called in a favour from a physio friend to look at the MRI when i get it. Check out some stretches on the net for the back and maybe some strength ones too or invest in a pilates DVD.Foam roll the back?? can it be done. Oh why oh why did we get hooked on this running malarky

[red face dave]

Thanks. Foam roller I see loads of people of here about those things. I was actually just doing some stretches and it seems to be a bit better. The wife has one of those pilates DVD might give it a go.

Bloody running, just did up my training schedule for the marathon today.

[Nules10]

Give the DVD a go. I know going to a class is probably not an option so the DVD is the next best thing. You tube has some good stretches and some strength exercises. Ohh its that time of the year... getting the marathon plans done... i am a little jealous to be honest

[red face dave]

Great to see you back running. 5 mile race on the 30th June is looking good for ya.