Tag Archives: Stretching

Breaking those barriers – 5km fun runs

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A new Parkrun was set up back in July less than 1/2 mile from us – at Crane Park.  The ideal distance for me to get to, a short warm-up run there and no messing about with parking like at Bushy Park – with the 1,000 other runners they often get there.

Normally 40-60 runners at Crane Park and a very friendly group.  Some very very fast ones – just over 16 minutes I think was the record recently and always a couple with 18 or 19 minutes something.

I did my first one there back in July and got a rather nice 20:50.  My best was 20:19 from back in 2008 in Bushy Park.  I’ve done 11 or 12 runs since and my PB for Crane Park is 20:49.  Most other runs virtually around 20:50.  It’s a new barrier – physical or just in my head.  Normally come anything from 3rd to 7th or 8th but can’t crack the barrier.

Crane Park Parkrun route

 

The route is 1.5 laps – see the map.  A few inclines and lots of bends, particularly near the finish.  I still can’t judge properly when the finish is coming up and when to really step up a gear.  The finish line itself is on a sharp bend (to finish away from the other guys walking in the park and not cause traffic jams).

I’ve been overtaken by a fast 12 year old – very impressive – and then today by a guy with his small (but fast) dog pulling him along (for the whole 5km).

I had a new plan of attack last week – back to pace.  6:41 minutes per mile was the average pace last week, bang on a 20:50 finish time.  And I need to slow down at the start and not head off with the front runners at a too fast pace.  So this week, 4 training runs done in the week all focused on intervals and speed work, stretching every day, a banana for breakfast this morning, pasta last night and a plan to attack my pace.  I was all set this morning to break the barrier…

The heavens opened and there was a lot of rain as left the house and wet route with slippery leaves – not a major issue though.  Set off well at the planned pace – just a bit faster.  Managed to maintain it for about 1.5 miles then it slowed a bit but then got it back around 2.15 miles with a mile to go.  Picked up more for the last 1/4 mile or so and – despite being overtaken by the doggy and his owner – the average pace at the end was 6:42.  Just slower than last week.  Time slower as well.  The barrier still there!  Very frustrating.

Need a new plan of attack for my 5k and training.  Suggestions very very welcome…!

But without a doubt one of the best ways to start your weekend!

The final countdown – 7 days to go.

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It’s the final countdown…

And a reminder of the classic Europe song from 1986…

This time next week it will be over for a few, nearly over for others and a little to still go for a lot.  The London Marathon 2012 – the year of the London Olympics and the Queen’s Diamond Jubilee.  What a great year to run 26.2 miles around this amazing city in the biggest charity fund raising event there is with 40k other people!

The training’s nearly done – 15, 17 or 21 weeks hard running.  Now in the final taper stages.  Stretching lots.  Sleeping nicely.  Eating well with a few extra carbs.  And all getting ready for next Sunday – 22nd April.  With a visit to the London Marathon Expo this week to pick up your number and bits.  It’s all getting exciting!

I still need to remind myself what time it starts on Sunday and then recap on plans to get up, eat and get up to London with Mrs. Noble and the kids and my mum & dad in-law as the Noble support crew.

The plan for me for the final 7 days looks like this…

  • Sunday – easy morning karate session; done without injury.
  • Monday – rest day with stretching and core exercises.
  • Tuesday – 6 miles at marathon pace (mp).
  • Wednesday – 1 mile warm-up, 2 miles at 30 seconds faster than mp , 1 mile cool down.
  • Thursday – TBC maybe a slow 4 miles.
  • Friday – rest day with stretching and core exercises.
  • Saturday – 2 very easy miles just to keep legs moving.
  • Sunday – it’s race day!

And still going for the last week of charity donations for Whizz-Kidz.  It all helps with the great work that they do for the children that they look after.  All donations still very very gratefully received – just go to my Just Giving page.

How many recovery days over Easter?

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Last run was last Thursday – 4 days off over Easter and then back tomorrow.  That’s a whole 4 days with no running (or any other exercise).  Too many recovery days this close to the marathon?  Don’t know.  Feels good but not quite right – part of the taper feeling.  Feet working nicely and not sore, and blister that I’d had on one big toe has gone, so all good.

Recovery days are definitely a must and I normally have one day of no exercise, between runs when training.  Got to let the body get back to it’s best and get ready.

First image that showed up with Google search for “recovery” was Eminem’s album cover – never heard of it before (a quick listen on iTunes and not for me).  Never mind it being the first image on the search – it’s like the first page of them.  The power of page ranking!

No running today but will do some stretching and strength training later.  And get the foam roller out for some torture training.  Nice site here with some good hip stretches in – worth a look if you’re not sure how to stretch or need some new ones.  Still not got into the habit of daily stretching – rubbish really.  Can’t get my head around why it’s so difficult to do.

Do you stretch every day?  If yes, how did you get yourself started?

Running with sore legs

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After a good week – with some nice shorter fast runs – I strained my left hamstring on Friday night during karate training (just during some fast runs in the warm-up before any kicking or anything).  Not ideal and ironic that it was running that did it.

Nothing major but it hurt enough to make me reconsider the longer run plans yesterday.  It was meant to be a faster 1/2 marathon.  I did some foam rolling before the run and set off ok but about 20 seconds slower per mile than planned.  It was ok running with the strain and after a while not painful to notice.  Pace slowed down a bit further but then after 3 miles picked up and kept picking up, right until 3 miles to go when it slowed a lot.

Had a very nice sports massage from a good friend today (after karate training) that really helped – and the left hamstring is much much better.

Need to do more stretching and foam rolling (and general strengthening work).  It’s obvious really but for whatever reason I’ve always found it difficult to get it into a habit and do it very regularly.  Rubbish – that needs to change today.  It’s so important to help keep injury free particularly as the longer runs kick in.

All sorts of advice about running with sore legs – or injuries.  Rest is needed when it’s bad and you shouldn’t run if it hurts a lot.  But as always it’s also down to knowing what you can do and how your body works and feels.  For me I had to slow the run down – rather than not run.  And just take it easier.

Longer runs again this week and the first 20+ mile one next weekend.