For sure man. I can't help but think if I was niggle free all the time I'd be able to get so much more from my running sessions by not having to hold back etc. I just need to get into a regular routine of running, x-training, and strength/mobility work, and finding the balance of being able to do all of the above.
Fuggan's Abbey Dash Assault
- Thread starter Fuggan
- Start date
Day 31.
Was down for a 60min steady run today but decided to do some cross-training stead and went for a swim. Did my leg strength workout first, stretched out then had a foam roll and just swam for about 40minutes, alternating strokes every two minutes.
Finished off with a sauna and a dip in the jacuzzi
Was down for a 60min steady run today but decided to do some cross-training stead and went for a swim. Did my leg strength workout first, stretched out then had a foam roll and just swam for about 40minutes, alternating strokes every two minutes.
Finished off with a sauna and a dip in the jacuzzi
Day 32.
Back to the running today. Was down for a 30 minute steady run. Actually went out with my local running club in the intermediate group. Part of me wanted to get stuck into the advanced who were doing a ten k run, but thought better to chug it along in the intermediate with my hip not being 100%.
We did just over 7k at about 6min/km pace so was a nice steady run. Didn't feel my leg either. Rest day tomorrow then got some hills to run on Saturday!
Back to the running today. Was down for a 30 minute steady run. Actually went out with my local running club in the intermediate group. Part of me wanted to get stuck into the advanced who were doing a ten k run, but thought better to chug it along in the intermediate with my hip not being 100%.
We did just over 7k at about 6min/km pace so was a nice steady run. Didn't feel my leg either. Rest day tomorrow then got some hills to run on Saturday!
Day 33.
Rest
Day 34.
Hard session this morning!
Went out for 12 x 1 minute efforts of running up a shallow hill as fast as possible with a walk back down the hill in between each rep for rest. Was really hard work, heart rate was up in the 180s when I got to the top of the hill. What's even better was that my hip was totally fine, didn't feel anything. True test will be the long steady run tomorrow, planning on sticking 10 miles in in the afternoon so if it holds throughout that I think it's healed.
Rest
Day 34.
Hard session this morning!
Went out for 12 x 1 minute efforts of running up a shallow hill as fast as possible with a walk back down the hill in between each rep for rest. Was really hard work, heart rate was up in the 180s when I got to the top of the hill. What's even better was that my hip was totally fine, didn't feel anything. True test will be the long steady run tomorrow, planning on sticking 10 miles in in the afternoon so if it holds throughout that I think it's healed.
Day 35.
Long steady run day!
Just under 10miles churned out at 1hr 25mins. Average pace of 5:27/km. Felt good for the majority and it was the first run where I practiced taking on a gel about halfway through which seemed to agree with me.
Just had a good half hour of stretching and foam rolling and a hot bath. Now for a nap on the sofa!
Long steady run day!
Just under 10miles churned out at 1hr 25mins. Average pace of 5:27/km. Felt good for the majority and it was the first run where I practiced taking on a gel about halfway through which seemed to agree with me.
Just had a good half hour of stretching and foam rolling and a hot bath. Now for a nap on the sofa!
Permabanned
Snap!!
Your run was pretty much the same as mine today. I've just got back in around the same time and my bath is just running now.
How you finding the foam rolling then? I've got the hockey ball myself but waiting on delivery of my foam roller on Tuesday I hope. Not looking forward to it!!! Need to do plenty of quad work myself for the most part and my back.
Your run was pretty much the same as mine today. I've just got back in around the same time and my bath is just running now.
How you finding the foam rolling then? I've got the hockey ball myself but waiting on delivery of my foam roller on Tuesday I hope. Not looking forward to it!!! Need to do plenty of quad work myself for the most part and my back.
The rolling is pretty nice to be honest. It's almost a workout in itself if you do it for 30mins you definitely feel like you've worked your core and arms well in doing so.
I usually start with ankles then do calves, shins, quads, hammies, lower IT band, upper IT band, inner thighs, glutes and then use the hockey ball (which is goddamn painful) on my piriformis for a bit. All after I've stretched and cooled down. Usually do it on a morning and evening then after a workout. I think you will notice which areas need more rolling when you start, I think generally the more they hurt when you roll it the tighter it is and the more you should roll it.
I usually start with ankles then do calves, shins, quads, hammies, lower IT band, upper IT band, inner thighs, glutes and then use the hockey ball (which is goddamn painful
) on my piriformis for a bit. All after I've stretched and cooled down. Usually do it on a morning and evening then after a workout. I think you will notice which areas need more rolling when you start, I think generally the more they hurt when you roll it the tighter it is and the more you should roll it.
Permabanned
Didn't happen to run into a politician today did you? 
Day 37.
F me, toughest session of the lot I think tonight.
Up and down the clock:
1 minute slow, 1 minute fast
2 minutes slow, 2 minutes fast
3 minutes slow, 3 minutes fast
4 minutes slow, 4 minutes fast
5 minutes slow, 5 minutes fast
Then all the way back down, 4, 3, 2, 1. I managed to keep my fast intervals really fast too and clocked a new record for my fastest 1km at 3:53!
Got home for a stretch and roll and just put my feet up with a brew. Ready for bed...
F me, toughest session of the lot I think tonight.
Up and down the clock:
1 minute slow, 1 minute fast
2 minutes slow, 2 minutes fast
3 minutes slow, 3 minutes fast
4 minutes slow, 4 minutes fast
5 minutes slow, 5 minutes fast
Then all the way back down, 4, 3, 2, 1. I managed to keep my fast intervals really fast too and clocked a new record for my fastest 1km at 3:53!
Got home for a stretch and roll and just put my feet up with a brew. Ready for bed...
Permabanned
Good effort once again. As long as you stay injury free then I'm sure you're in for a good result. 
How many times you raced before by the way?
And one word of advice from myself on race day is to get as close to the front as possible at the start. On a few races this year I've made the mistake of getting there late and then being at the back and finding it a little difficult at the beginning with congestion behind slower runners.
How many times you raced before by the way?
And one word of advice from myself on race day is to get as close to the front as possible at the start. On a few races this year I've made the mistake of getting there late and then being at the back and finding it a little difficult at the beginning with congestion behind slower runners.
Just done the two 10ks in my racing life. Leeds 10k in July 2011 and Abbey Dash in 2011 later in the year. I've done a couple of park runs too and yeah, I feel a bit stressed when I start behind a bunch of slower people so will definitely try get up near the front. It hit me today when I realised I've only got one full week of training left next week. Started to **** myself a bit worrying that I've not done enough but I've followed the plan carefully so hoping to set a new PB!
Permabanned
Don't worry too much, you've put the training in, only had one niggle which it appears if fine now and you've done specific sessions as well and not just run for the sake of running.
Starting behind slower runners can sometimes benefit in all fairness as it means you won't start too quickly but at a race as popular as the Abbey Dash I'd want to start near the front. My last two half marathons I started one near the back and one near the front and they were very different races because of it.
Starting behind slower runners can sometimes benefit in all fairness as it means you won't start too quickly but at a race as popular as the Abbey Dash I'd want to start near the front. My last two half marathons I started one near the back and one near the front and they were very different races because of it.
Yeah all being well. Can still feel my hip when I'm pounding it, during the fast sessions last night for example, but it's not so bad that I'd want to stop. Definitely going to try and get up near the front for the dash, from memory I think you group up in projected time groups at the start.
Day 39.
75 minutes clock out today. Went out with my brother again and actually felt a bit feint after about 30 minutes which was weird as today was probably one of the days where I'd eaten 'more' before running. Stomach was fine etc. just felt a bit empty in the legs.
Got an easy 30 minutes to do in the morning then a nice Friday night and Saturday of resting before a long run on Sunday.
75 minutes clock out today. Went out with my brother again and actually felt a bit feint after about 30 minutes which was weird as today was probably one of the days where I'd eaten 'more' before running. Stomach was fine etc. just felt a bit empty in the legs.
Got an easy 30 minutes to do in the morning then a nice Friday night and Saturday of resting before a long run on Sunday.
Day 42.
Long run today. Upped the speed a bit after a nice day of rest yesterday. Ran for 75 minutes at an average of 5min/km pace over some undulating terrain.
Properly sore now after yesterday's gym session and that run today. Time to fuel up and early night!
Long run today. Upped the speed a bit after a nice day of rest yesterday. Ran for 75 minutes at an average of 5min/km pace over some undulating terrain.
Properly sore now after yesterday's gym session and that run today. Time to fuel up and early night!
Day 43.
Another 30 min easy post long run recovery today. Nothing much else to report. Got a good speed session to look forward to tomorrow after work, last really tough long one before the race I think.
Been looking into warming up before the race and how much energy I should put into that. Tips welcome! Guessing just a one or two k jog to get blood flowing and maybe a couple of short sprints is the best option?
Another 30 min easy post long run recovery today. Nothing much else to report. Got a good speed session to look forward to tomorrow after work, last really tough long one before the race I think.
Been looking into warming up before the race and how much energy I should put into that. Tips welcome! Guessing just a one or two k jog to get blood flowing and maybe a couple of short sprints is the best option?