Let the madness continue

BrokenMan

first 20 miler of this plan today and after yesterday I definitely wan not looking forward to it. As is often the case though it wasn't as bad as I feared. the pains in the calfs had gone overnight (Im putting it down to the ice and compression socks) and th ecompany on the run helped as always.

First 15 miles were pretty uneventful and almost comfortable but we picked the pace up for the last 5 and I was certainly feeling it by the end. Overall though a good run and glad to have the first 20 out of the way. Makes things seem very real again now.

Interestingly the pace was exactly the same as last night but felt a hell of a lot easier.

A good solid weeks mileage and good quality as well.

Distance: 20.14
Pace : 9:01
Weather: breezy and dull

Totals

Week: 48.19
Month : 113.44
Year : 1094.98

BrokenMan

So after a nice easy rest day Monday it was back to the fast stuff last night.

1 X 2 mile w 4 min recovery followed by 3 X 1 mile w 3 min recovery.

While the sssion was tough it wasn't really until the last mile that I really started to suffer but I did manage to keep the time pretty consistient.

A good warm up and down as well brought the overall distance for the night up to 9.8 miles.

Interval paces 2 mile 7:05, miles : 6:59, 6:47, 6:56


Distance: 9.8
Pace : 8:28
Weather: breezy and dull

Totals

Week: 9.8
Month : 123.24
Year : 1104.78

BrokenMan

Easy 4 miles today with some stretching. Legs were surprisingly OK but found the wind a killer.

Only place giving me any bother today was my back for a change.


Distance: 4
Pace : 9:02
Weather: wet and windy

Totals

Week: 13.8
Month : 127.24
Year : 1108.78

BrokenMan

My back was still a little bit off today kinda tight. Think if it keeps up a trip to the physio might be in order, especially with my history. Once I got moving though it was fine.
Overall today was 5 miles at a nice comfortabel pace, got my 20 miler tomorrow so wasn't going to kill myself.


Distance: 5
Pace : 8:48
Weather: windy

Totals

Week: 18.8
Month : 132.24
Year : 1113.78

BrokenMan

Friday night was a 20 miler that I miscalculated and it turned into a 21 miler instead. Last mile was at a serious warm down pace though. All in all the run was pretty uneventful apart from the last 5 when the pace picked up. Managed to keep it going up slowly so that the last 2 fast miles were PMP. They were pretty tough though. the last warm down mile was terrible for some reason as soon as I eased the pace back me legs just seemed to give up completely.


Distance: 21
Pace : 9:21
Weather: breezy and showers

Totals

Week: 39.8
Month : 153.24
Year : 1134.78

BrokenMan

Very handy recovery run last night. Legs felt surprisingly ok after the 21 the night before.


Distance: 4
Pace : 9:30
Weather: dry

Totals

Week: 43.8
Month : 157.24
Year : 1138.78

BrokenMan

This was never going to be a flat out effort given where it was falling into the marathon training plan but I had missed it last year so was definitely going to give it a go. Plan was to try it at a little faster than PMP pace but not to take too much out of myself given the heavy week just gone.

Fair play to the neighbours though it was a great race, course was definitely challenging especially over the first half. I kept the average pace at 8 min miles to half way and considerign it was considerable uphill I was very happy with that. For the second half I allowed myself to up the pace and just enjoy the run in. I coul ddefinitely feel the benefit of the slow start and I was picking people off easily enough through the second half of the race, now maybe there is a lesson to learn there

Overall given I wasnt racing this I was very happy with the way it went and I just dipped in under 48 mins for a slow but enjoyable race.

Food afterwards was first rate as well. Definitely a race to recommend but I doubt if there were many PB's set out there today given the uphill first half.

Mile warm up and 1.67 miles warm down.


Distance: 8.87 (6.2 race)
Pace : 7:38 (race)
Weather: windy and dull

Totals

Week: 52.67
Month : 166.11
Year : 1147.65

BrokenMan

Got to shuffle my runs around a little this week due to some family stuff at the weekend. So today instead of rest it was an easy 4 miler. My right calf was very strange at the start, not really sore but more like a weak feeling in it. Not something I ever noticed before. It went after a mile or so though so hopefully nothing. Will keep an eye on it though.

Distance: 4
Pace : 9.14
Weather: wet

Totals

Week: 4
Month : 170.11
Year : 1151.65

BrokenMan

Bad day yesterday. Supposed to be a speed session but that weak feeling in my calf had turned into a more persistient dull pain. Tried to run a warm up in the hope it would ease out but to no avail. It didnt get any worse and didnt stop me from running easy but there was no way I was going to risk running fast on it. Just jogged around the session.

Appointment booked with Physio for Friday and have to rest it until then.

Knew things were going too good up to now but hopefully its nothing too serious. This week is going to be a write off but if I can get back into it next week and get at least one more 20 done I should still be in good shape.

Distance: 7.84
Pace : 8:58
Weather: dull, humid

Totals

Week: 11.84
Month : 177.95
Year : 1159.49

BrokenMan

No running since Tuesday just lots of ice on the calf and keeping the fingers crossed. There didnt seem to be a whole lot of improvement though.

Was very worried heading into the physio but luckily it isnt anything serious. Have a localised build up of scar tissue in the calf that should clear up perfectly in a couple of more days. I made the right call in resting it though. Had one of the more painful experiences in a while though while she worked on the leg and its really sore now.

No running until Sunday then just an easy run to see how it holds up. If that goes ok then its just question of easing back into it next week and I should be fine.

Essentially going to be 5 missed days but if thats all it turns out to be then I guess I cant complain.

brownian

In the same boat myself - calf injury just popping up at the wrong time, physio not too stressed, hope to get out again on Sunday.

Best of luck with yours - a few days off needn't be critical (I tell myself!)

BrokenMan

Thanks brownian yeah these things do just crop up at the wrong time but as you say a few days off certainly isn't going to kill us.

Physio is a very good runner and one of the club coaches so I'm going to put my faith in her.

Best of luck yourself.

BrokenMan

First run today since last tuesday and for the first mile it seemed as if things hadn't improved at all but once I got moveign there was a definite improvement. think it was more soreness from the physio as opposed to the original injury.

Easy miles again tomorrow and have to keep up the stretching.

Distance: 6:04
Pace : 8:31
Weather: dull, wet

Totals

Week: 17.88
Month : 6:04
Year : 1165.53

BrokenMan

Leg felt a lot better today, still a little sore to touch but couldnt feel it at all once I got running. Will keep the fingers crossed that its sorted out now. Dont think I will push thiungs too hard speed wise this week just ot be on the safe side though.

Distance: 5
Pace : 8:51
Weather: damp and breezy

Totals

Week: 5
Month : 11:04
Year : 1170.53

BrokenMan

Relatively easy session last night. Good 2 mil ewarm up then 1 mile at tempo pace 4 mine recovery 1 mile tempo 4 min recovery 2 mile tempo 4 min recovery then 2 X 1 min accelerations with a 30 second recovery.

Given that I hadnt done a whole lot in a week and my calf was pretty near perfect this felt reasonably easy.
Pace for the 3 fast sections was 7:22, 7:28, 7:20

Took the recoveries very handy

Distance: 8.75
Pace :
Weather: wet

Totals

Week: 13.75
Month : 19:79
Year : 1179.28

BrokenMan

Just an easy run at lunch time. Calf was a little tender again but still a hell of a lot better than it was last week. Biggest problem was the wind, seriously strong.

Felt fine pace wise and apart from a little soreness in th ecalf everythign else seemed in order.

Distance: 5
Pace : 8:53
Weather: wet, windy

Totals

Week: 18.75
Month : 24:79
Year : 1184.28

BrokenMan

Took yesterday as my rest day this week. 6 miles at lunch today at a relaxed pace. Still feeling the calf, its definitely improved from last week but it hasn't improved any since early this week. Its not stopping me but its definitely still noticeable.

Will have a chat with my physio and see if I need to have it worked on again.

Distance: 6.03
Pace : 8:48
Weather: sunny
Totals

Week: 24.78
Month : 30:82
Year : 1190.31

BrokenMan

Felt absolutely rotten today, head was sore and definitely feelign the start of a cold. managed to get a 10 miler in this afternoon but my heart really wasnt in it. It was just a total plod around, miles for the sake of doing them.

20 miler due tomorrow, hopefully I'm feeling a bit better.

Distance: 10
Pace : 8:58
Weather: misty
Totals

Week: 34.78
Month : 40:82
Year : 1200.31

BrokenMan

Last really long one done and dusted yesterday. We had planned of going out to 22 miles but due to a slight miscalculation in the distance it wound up just shy of 23. Apart from the distance it was seriously hilly with some pretty big climbs, over 3300 ft of elevation gain according to my garmin. Add to that strong gusty winds and constant rain and it wasn't the most enjoyable run I've ever had.

Run itself was tough between the high mileage week and the hills I was really struggling at the end. Really glad to have it done though and it will have to stanf to us in 3 weeks. Going to start to ease back slightly now this week.

Still feeling a bit under the weather but at least my legs were ok.

Distance: 22.95
Pace : 9:21
Weather: wet and windy
Totals

Week: 57.73
Month : 63:77
Year : 1223.26

slowsteady

BrokenMan wrote: »

. Really glad to have it done though and it will have to stand to us in 3 weeks.

Distance: 57.73
Pace : 9:21
Weather: wet and windy

After that run 26.2 should be a breeze. Fair play:p

BrokenMan

slowsteady wrote: »

After that run 26.2 should be a breeze. Fair play:p

God damn brain freeze

Although it did feel more like 57 miles

BrokenMan

On advice of physio last nights pyramid session was run at a lower intensity than I felt I could have done. Intervals were all in around 7:30's. To be honest it felt pretty easy and I dont know if I got a whole lot out of it. But on ethe other hand it certainly wont do me any harm.
Session was 2 fast, 1 slow, 4f, 1.5s, 6f, 2s, 8f, 3s, 6f, 2s, 4f, 1s, 2f


Distance: 7.75
Pace : 8:35 including warm up/down
Weather: wet
Totals

Week: 7.75
Month : 71:52
Year : 1231.01

BrokenMan

Another easy lunch tiem run. Pretty uneventful really. Heavy legs but whats new there.


Distance: 4
Pace : 8:53
Weather: dry sunnt
Totals

Week: 11.75
Month : 75:52
Year : 1235.01

BrokenMan

Calf was back misbehaving again yesterday so I decided to take it as an extra rest day this week. Today it was still there but decided to go out for an easy run just to test it out. I could feel it the whole time but it never made me feel like stopping or slowing down, not that I was goin gfast anyway.

I think the next two weeks are going to be a case of easy does it and just try and get to the start line in the best shape I can at this stage. I'm going to keep all my runs reasonably slow and hopefully I will get there in one piece. Got a physio appointmnt for Wednesday for a last look so hopefully everythign will be back together by then.

On a good note there doesn't seem to be any risk of me not making the start line with it anyway.


Distance: 4
Pace : 8:42
Weather: damp
Totals

Week: 15.75
Month : 79:52
Year : 1239.01

BrokenMan

First step back weekend LSR. Felt pretty easy and had to resist the temptation to pick the pace up late on. Calf was pretty good today although its a little bit sore now afterwards.

Weekly mileage is going to be a bit below where it should have been with the extra day off but Im not going to run longer at this stage just to make up a few miles.

Its all going to be easing off from now on, dont think I will be over 10 miles any run until the 31st.


Distance: 11.70
Pace : 8:58
Weather: wet
Totals

Week: 27.45
Month : 79:52
Year : 1250.71

BrokenMan

Yesterday was just another steady run trying to keep things ticking over. Felt grand during the run but once I stopped the calf got quiet sore very quickly. Ice and compression yesterday evening but its still feeling off today. Will see how it is in the morning before deciding if I run tomorrow.

Think my taper is going to be pretty severe at this stage but just want to get to the start line now in the best shape I can. Still think I can have a crack at the sub 3:30 but not as confident as I have been.

Distance: 7.68
Pace : 8:48
Weather: showery
Totals

Week: 35.13
Month : 87:20
Year : 1258.39

BrokenMan

Yesterday evening on advice I did the speed session. It was only 3 X 1 mile and I was told to ease myself into it over the first mile. The calf had been feeling OK all day but I was a little anxious about it.

Was a bit sore during the warmup but once I got into the first mile it seemed to ease out totally. Kept th efirst mile handy though and picked it up a bit for the last 2.

7:28, 7:14, 7:10 for the 3 miles

Very happy the way th eleg held up and even afterwards it wasnt very sore at all. Still iced it though.


Distance: 6:40
Pace :
Weather: showery
Totals

Week: 6.4
Month : 93:60
Year : 1264.79

BrokenMan

Easy 4 miles today. Just a littel stiffness in the leg. Apart from that all good.

Physio tonight so gonna be sore tomorrow.


Distance: 4
Pace : 8.38
Weather: sunny
Totals

Week: 10.4
Month : 97:60
Year : 1268.79

BrokenMan

Physio last night and I was diagnosed with a severe case of taper madness. My legs are just tight and needed soem work. Surprisingly it was my 'good' leg that needed more work than my 'bad' one, that one just had the one tight spot that was giving me trouble. Calfs hamstrings and quads were all worked over and were very sore last night.

Did a very easy 3 miles today just to get the blood flowing through the muscles and help them recover from the beating last night. Was really sore and tender.

Distance: 3
Pace : 9:09
Weather: dull
Totals

Week: 13.4
Month : 100:60
Year : 1271.79

BrokenMan

For th efirst time in a long time today the legs felt as if there was a bit of life coming back into them. There is still some soreness from the physion but overall a definite improvement. Was told to make sure I didnt overdo it today speed wise and actually found myself having to ease back more than once as the pace was drifting up.

Confidence startign to come back a bit now, but Im sure tomorrow I will be back in the throws of despair again.

Distance: 5
Pace : 8:39
Weather: dull very windy
Totals

Week: 18.4
Month : 105:60
Year : 1276.79