Posts Tagged With: London Marathon

Milton Keynes Marathon – Race Report

Monday 6th May was the second running of the Milton Keynes Marathon. In the scheme of things there aren’t masses of marathons around and to have one in my home town was too good an opportunity to miss. Despite only running the London Marathon 14 days previously I felt good about this one and had my eye on sub 4 – preferably sub 3:50. I felt I did get held up in London quite significantly in places and ignoring my meltdown at mile 23 – mental, not physical – deep down I know there’s a decent marathon in there dying to get out. Where better to do this than the local marathon on a route I’ve trained on for the last two years with loads of local support, plus with so many club mates from DLRR running there was bound to be someone to run with.

Little did we know that Monday would prove to be one of the hottest days of the year so far. In real terms it wasn’t excessively hot, but when you’ve trained around zero degrees for nearly four months, high teens centigrade feels a bit furnace like!

I met my other team mates outside a well known burger chain at StadiumMK and there was a really relaxed atmosphere, lots of picture taking and group shots for the local paper and radio station. Most of us had trained together since the start of the year, mainly on the long Sunday runs and in a way it was just like another long Sunday run, just a bit more popular than usual!

I made my way to the start not really sure where abouts we were supposed to be. There were two waves, red and green – I assumed green was the slower wave as I was in it but there did seem to be a real mix of people in there including most of the official pacers. I started the race with a fellow DLRR team mate who runs a similar pace as me and we agreed to go for 8:50-9 min miles and see how things panned out. Both of us were keen to beat the 4 hour barrier with pbs just outside and I suppose the safe option would have been to run with the sub 4 pacer, but deep down I think we both wanted a bit more than just under fours so felt the 8:50 option was better.

The first 7 miles were on roads and included some loops of the city centre. This was a really nice way to start as there were lots of points when we past runners coming the other direction so there was plenty of opportunities to cheer fellow team mates on both ahead of us and behind – a really nice atmosphere abounded. It was hard to spot everyone as not all of us were in green. Many, including myself were running for local charities so plenty of concentration was needed in that section to spot people. It really made the first 7 miles or so fly. On leaving the city centre there was a good few miles downhill as we headed towards Simpson and Walton Park. The mile times had been a bit quick, partly with excitement (a hometown marathon gets the blood pumping) and partly because there were a fair few downhill sections. I was a bit concerned I’d gone off too fast, but in reality it was probably only 5 second a mile quicker overall so not really an issue. I tried to reign it in a bit between 7 and 10 miles and those splits were just about bang on.

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There were so many people out watching and it was great to see loads of people I knew as well. People had come out in their droves with deckchairs on the sides of roads, picnics in the parks and just generally giving the whole day a real carnival atmosphere.

By mile 10 it was about 11:30 am and the sun was beating down pretty hard by then. My team mate asked me how I was feeling and although I answered ok, deep down I wasn’t actually feeling too good at all. My legs felt fine but inside I could just feel myself burning up and getting hotter and hotter. Similar feeling that you get when you know you’re about to go down with a bad cold/flu. I stuck with it for a few more miles but at about 12 I started to put the brakes on a bit. I let my team mate go on her way and thought a few slower miles might make me feel a bit better. I reached halfway in a respectable 1:55 which was bang on pace but I knew that my race for a pb was probably over. Shortly after that I pretty much threw in the towel and resigned myself to getting round as comfortably as possible. By this point I had already passed other team mates who I would have expected to be ahead of me and loads of other runners were walking.

It never crossed my mind to quit the race itself. I don’t drop out of races, in fact I’m not sure I can remember ever having a DNF. I’ll drag my sorry arse around to the end every time. This particular marathon was as important to finish as London was. I was running for Henry and it’s time like this when you remember the bigger picture and forget your own unimportant issues and just get on with the job in hand. He’s depending on people like me to raise money for his appeal and I was going to flipping finish this marathon one way or another! Although when you have your first walk at 14 miles with another 12 to go I had to dig deep…

Miles 9-17 were marshalled by DLRR and it didn’t half keep me going. I was dying to walk but with someone you know every 100m or so it was pretty hard – although I managed it ;-). My best bud and her family popped up at mile 18 and I was pretty broken by then. I actually stopped and had a hug from her, I can’t even remember what we said to each other but it got me going again for a bit.

I knew once we came off the canal at Great Linford it was the turn back to the finish with just six miles left. It was a long slog with a climb up to Campbell Park. I set myself a target of 5 mins run to 1 min walk and it seemed to work ok. My running must have still been near normal pace as even with walking I was keeping the times under 10:50 min per mile.

Once I reached Campbell Park I knew I was on the way home. It’s a reasonably nice run down towards the hospital although by this point there was more walking and less running going on. Casualties were increasing the nearer we got to the finish and the paramedics and marshals on duty that day were amazing. People were just running out of steam in the heat and each water station was like a little reward for getting that bit further. With two miles to go there is a nasty climb behind the hospital. Within the running community in MK it is a well known hill training spot and the last thing you need at 24 miles in a marathon. But, head down and up it I went. I managed to run most of it and wasn’t put off by the sight of yet another casualty getting loaded onto a trolley by paramedics – to be fair it was probably the best spot to go down – A&E was literally 100m’s from that bit of the route!

The last two miles I got a bit of a second wind and felt like I ran most of it. Coming out of the final underpass and up the hill towards the stadium was great. There was a bit of a loop of the car park before entering StadiumMK itself but the whole route was lined with people which was fantastic. Through the tunnel and round the perimeter of the pitch I got a bit of a spurt on and passed quite a few people before I finally crossed over the line. 4:16 dead. Nearly quarter of an hour slower than London but I made it in one piece!

So two marathons in 15 days off the back of around 8 weeks nearly full training. I think my work here is done – for a bit anyway!

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Post London Marathon Training Review – Recovery/Taper

Post VLM it’s been a mixture of recovery from the marathon and taper ready for the MK Marathon this bank holiday Monday.

The Monday straight after the marathon¬† involved a fair bit of travelling as we went home via my sister’s house which was the opposite side of London from the hotel we stayed in. This didn’t really help with the active recovery but my legs didn’t feel too bad when we returned home.

Apart from some careful stair descending the following day I felt fine and even went for an easy run that evening, that turned into marathon pace by the end! A nice swim on Wednesday helped even more and dare I say it by Thursday I felt as right as rain again, so much so I ran again on Thursday and even squeezed in a useful six on the Saturday.

I was ready for my 5km swimathon on Sunday evening but unfortunately it was cancelled at the last minute. The suggestion was made by the Leisure Centre to reschedule it to the following Sunday night, the night before the MK Marathon – polite as my reaction was, I think they got the message that I wasn’t particularly enamoured by that…funnily enough the nice lady mentioned several other swimmers had reacted in the same way! If I was training for an ironman, fair enough 5km swim followed by a marathon around 12 hours later might make sense – but I’m not! It’s now on May 12th ūüôā

The second week of my recovery/taper really was a taper, one 4 mile run, a 4.4 mile club handicap and a massage. The club handicap was good fun. I forgot my Garmin and then my Timex stopwatch also died so I ran ‘naked’. It was quite liberating and despite trying to run well within myself – I am tapering after all – I was only a minute off my best ever time so there was still some running in the legs after all. Things were looking up for Bank Holiday Monday and the MK Marathon….

Monday – rest

Tuesday –¬† 2.5 miles easy

Wednesday  Рswim with GreenlightPT

Thursday – 4 miles easy

Friday – rest

Saturday – 6.4 miles easy

Sunday – rest (swimathon cancelled)

Miles for the week – 12.9 miles

Monday – 4 miles easy

Tuesday –¬† rest

Wednesday  Рrest

Thursday – 4.4 miles club handicap race (steady/easy)

Friday – physio/massage

Saturday – rest

Sunday – rest

Miles for the week – 8.4 miles

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Categories: Injury, London Marathon, Races, Training | Tags: , , , , | 1 Comment

Week 16 – London Marathon Training Review

Final week and was pretty good to be honest. I avoided the usual Monday night swim in order to rest. Tuesday was a physio session and as my achilles has been quite good I had a full leg massage instead. This meant no running on Tuesday, another gold star!

Wednesday was the GreenlightPT swim session. I still went as I needed to do something but dropped down a lane so that the distance and intensity was reduced. Only problem with that meant I had to lead the lane, which meant clock watching and counting reps – not my forte! I’m used to hanging at the back of my normal lane leaving five seconds after the person in front and swimming as far as they do. Anyway, it was a good session and felt refreshed at the end of it.

On Thursday I met the gang for an early lap. We ran this at marathon pace which was great, just the confidence booster I needed. That was me done. I took annual leave on the Friday so I could get packed up for Sunday and just rest although I ended up doing some shopping and housework so didn’t really pan out as I had planned.

Saturday was travelling to London and the expo to pick up my number for Sunday. I met a few DLRR team mates there and found out I’d just missed Liz Yelling and Iwan Thomas. Expo was still good though – loads of freebies and things to try or have a look at – there was an opportunity to spend a fortune but we came out with a VLM mug, bear and t-shirt – it could have been a lot worse, especially as it was Saturday afternoon and many of the stands were introducing massive discounts on stuff.

On Sunday, I had a nice long run in the sun around London, with around 36,999 other people…

Monday – rest

Tuesday –¬† physio/massage

Wednesday  Рswim with GreenlightPT

Thursday – 4 miles

Friday – rest

Saturday – rest

Sunday – 26.5 miles

Miles for the week – 30.5 miles

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The Home Straight

Just a quick post before I go to bed in readiness for our trip to London tomorrow.

It’s been a long old journey to get to the start line on Sunday and there were quite a few times when I did seriously think about throwing in the towel. It’s a good job that the London Marathon don’t open their deferral window until March else I’d have probably applied for mine back in February.

Good job I didn’t though as by somewhat of a miracle it all seems to have come together just in time. Not only have I managed to overcome my achilles tendonitis, I seem to have¬† hit a bit of form in that I actually feel in better shape than last year. The proof will be in the pudding on Sunday but I have a game plan that I will stick to – I promise!

A lot of the reason I’ve made it this far (apart from my own bloody mindedness) has been the support of those around me, my ever present husband who puts up with all my moans and groans, my constant stretching whenever I find a wall or a step¬† and child care early on a Sunday when he’d much rather be in bed asleep so I can go out and run! My club mates at DLRR have also been fantastic, they’ve picked me up when I’ve been down, chivvy me along to make sure I make the most out of my opportunity and reign me in when I have random plans to run a speedy Parkrun two weeks before London! See guys, I do listen and heed your advice. The camaraderie at the club is fantastic and if you’re ever unsure about joining a club – do it, you wont regret it!

So, how did I get there over the last 16 weeks?

Total miles run: 309

Longest run: 20 miles (twice)

Shortest run:  1.1 miles

Heel drops: 6900 (approx.)

Races: one half marathon

Highest mileage week: 25/3/13 – 33 miles

Lowest mileage week: 14/1/13 – 5 miles

No mileage week: 11/2/13 (chest infection)

The events in Boston on Monday have affected all runners around the world. The marathon is our playground and attempts were made to destroy that. On Sunday morning at 10am there will be 30 second silence for the people of Boston. I will be standing on the start line on Sunday, standing tall and proud for Boston – we will remember them.

Boston AA

Categories: Injury, London Marathon, Races, Training | Tags: , , , , | 5 Comments

When You Stand on the Start Line

I originally posted this a year ago, but it’s still relevant now – for everyone about to run London or any other marathon in the next few weeks! I never did find out the author, but apparently it is an extract from a book.

Enjoy!

WHEN YOU STAND ON THE START LINE

When you stand on the Start Line, you join the club.
When you stand at the Starting Line you earn your membership.
Millions dream of being where you are.
You are no longer a dreamer.
You are a doer.

Thousands more started a training programme but never finished.
They started with the same enthusiasm (or more than) you.
They started with more or less the same physical gifts or disadvantages as you did.
They had no more and no less reason to be successful than you.

But somewhere along the way, they lost that enthusiasm.
Somewhere on the road or on the track or treadmill, they decided that the rewards just weren’t worth the effort.
They decided that they could live without finding their limits, without challenging their expectations of themselves and without taking a hard look at their image of themselves.

You didn’t. If you‚Äôre standing at the Start Line, you’ve not only accepted the challenge, but you’ve also beaten back the demons.
You’ve conquered your imagination and self-imposed limitations.
You’ve gone further, got stronger and become tougher than you ever imagined.

 

Anon (searched but couldn’t find an author – it was taken from a post on Runnersworld.co.uk)

Categories: London Marathon, Races | Tags: , , | 10 Comments

Week 15 – London Marathon Training Review

Apologies for the late post but didn’t get a chance to post this on Sunday and then it didn’t seem appropriate last night. ūüė¶

The penultimate training week…the tapering really took effect this week. I was a bit naughty and succumbed to some intervals on Tuesday. They were only 400m long and not particularly fast, just enough to remind my legs that I can move a bit faster sometimes and was reassuring to see I had regained some of the strength I had before my injury. My calves were a bit tight so it’s possible I did only do seven reps, kind of lost count and trying to recalculate while running a rep is impossible! Judging by the total mileage, I think I was probably 400m short but hey, life’s too short to worry about that…

I attended the usual swim session on Wednesday with GreenlightPT with the plan to go down a lane so that I could keep in line with the taper – no such luck, stayed in the top lane and completed a tough session, just a touch under 3km. I really can’t wait to do a triathlon now to see how my swimming has improved.

Thursday I met the guys and gals for an ‘early lap’ we deliberately didn’t go all out but it still got progressively quicker and wasn’t that much slower than the previous week. I was then very good and rather than go on the social run, which would normally work out at least another 5 miles, a couple of us went for a quick 1.5 mile run. Only trouble was the heavens opened and it didn’t just rain, it was a deluge and I haven’t been that soaked since the MK marathon last year! It was a rather tough 1.5. miles but doing that rather than the social run meant I kept my mileage down for the week.

This weekend was the last long run. The route planned by this weeks club routemaster was somewhat of a tour of the hills of MK, perhaps not the best run to do as a last run before London but there were plenty of drop out points so I bailed out after 7 miles and then ran the last three miles back to DL at race pace.

So after 15 weeks of injury, recovery, relapse, more recovery, illness, rebuilding and eventually almost a full return to training, I’ve actually made it to race week – woohoo!!!

Monday – rest

Tuesday –¬† 4.6 miles (1 mile jog, 8x400m fast, 2 min rec), 1 mile warm down)

Wednesday  Рswim with GreenlightPT

Thursday – 5.3 miles (4 mile early lap/1.3 mile run)

Friday – rest

Saturday – rest

Sunday – 10 miles

Miles for the week – 19.9 miles

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Week 14 – London Marathon Training Review

The miles have started to drop off now as I start to taper for London. I didn’t manage any cross training this week although not by choice. As Monday was Easter Monday the pool was shut in the evening and on Wednesday I wasn’t feeling too good so the upshot was no swimming this week.

Now that all my injuries and niggles seem to be on their way out I did contemplate some intervals on Tuesday, but the sensible voice in me determined that this was probably not the time to start 400m reps after three months of steady running – it would probably have ended in tears, so I decided to do a 3 mile progressive run, the first one at marathon pace then each mile 20 seconds quicker.

On Thursday I met the early group for our 4 mile ‘early lap’ and not quite sure what got into me but I was flying and felt really good. In fact all of us ran really well – just pushed each other along, so much so the final mile was a 7:17! I haven’t run a mile that fast in years! Overall the time was only just over 10 seconds off the fastest I’ve ever run on that route and at the end I still felt there was some left in the tank – I even went out on the main club run afterwards and that too was one of the quickest I’ve run that route.

This is all great confidence boosting stuff. I feel that I’ve managed to get some of my flat speed back, but I’m conscious the long runs I missed in January and February mean my basic endurance is still a bit lacking. Two 20 milers in two weeks will have helped loads but with only two more long Sunday runs to go I’m not got any chance of pushing the endurance further.

The club run on Sunday was billed as a three hour run as most are aiming for the MK marathon but for London this was a bit too long so I ran the first 8 miles with DLRR and then retraced my steps back to our starting point. My legs felt heavy today. I guess the last couple of weeks are still sitting in my legs but I found it quite a struggle. As I was on my own for the last 6 miles I thought I’d have a go at marathon pacing for a few miles to see how it felt and despite how my legs felt, it wasn’t too much of a problem. Doing that for 26 miles may be a bit more difficult though…

Monday – rest

Tuesday – 4.6 miles (1 mile jog, 3 miles steady, 0.6 miles warm down)

Wednesday  rest

Thursday – 9.2 miles (4 mile early lap/5.2 mile DLRR Social Run)

Friday – rest

Saturday – rest

Sunday – 14 miles

Miles for the week – 27.8 miles

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Week 13 – London Marathon Training Review

This was my highest mileage week so far and probably will be of my marathon training this season. After the 20 miles in the snow last Sunday, I actually didn’t feel too bad the next day and the long swim that evening really helped ease the muscles. We still didn’t get the full hour in on the swim session so I’m pretty confident that I can swim at least 3km in an hour. I could really do with an hour and a half session to get at least 4km in, just for piece of mind really with the 5km swimathon coming up but pool opening times and other commitments are limiting me at the moment.

Tuesday held a visit to the physio. My achilles has little pain now although it does feel tight now and again so it’s a useful session to loosen it up plus with my knee a bit niggly I’m keen to keep on top of it. They had a quick look at my gait and seems most of my niggles over the past year are due to flat feet and even stability shoes aren’t doing the job. Post marathon it looks as if orthotics may be on the cards, but to get me through the next few weeks with as¬† few problems as possible, I have more padding in my shoes to try and alleviate the problem. It was a tough physio session, perhaps the most brutal so far.¬† I did go out for an easy run (an agreed compromise with the physio) but part of me wishes I hadn’t as it was hard work and still quite slow.

Wednesday was swim training. Slightly different session to usual with pyramid sets but felt really strong for most of it. I’d had a rubbish day at work and it would have been quite easy to miss it but I am always glad I’ve been afterwards and boy do I sleep well on Wednesday nights!

Thursday night I met a few guys at the club for an early 4 mile loop. I thought I’d give my new trainers a go, with the insoles from my old trainers (plus padding) to ease the transition. I wasn’t sure how I would run but we agreed about 8:30 pace which was still quite fast for where I am at the moment but thought I’d wing it. Well, the first mile was 8:30 ad then got quicker and quicker finishing with a 7:46 – quickest mile I have run since before Christmas! Just goes to show, sometimes you need to be pushed outside your comfort zone! That gave me a bit of a boost for the second main club run and I thought I’d carry on in the same vein and run it reasonably hard so that I got some sort of a reasonable tempo run in. With loop backs I managed a further 5.2 miles.

I decided with four Sundays to London I could afford another really long run so felt 20 miles would be about right. I’ve been a bit naughty and not had a recovery week as you’re supposed to but felt as I’d had to build up really slowly I could probably manage another week before I cut back. The main club run was due to last about 2 hours 35 minutes so I figured I’d need to do a bit on my own at the end. I felt really comfortable the whole way round and averaged just under 9 minutes a mile for 20 miles. This included several shoe lace stops and a stop at the car to refill my bottles when I forgot to stop the watch, so possibly a bit quicker still. My penultimate mile was an 8:30 so it would seem still have something in the tank for the last six miles when they come and am actually now running better than I was this time last year…just got to stay healthy….

Monday – swim 2.7km

Tuesday – 4 miles easy

Wednesday – swim session (GreenlightPT)

Thursday – 9.2 miles (4 mile early lap/5.2 mile DLRR Social Run)

Friday – rest

Saturday – rest

Sunday – 20 miles

Miles for the week – 33 miles

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Three weeks and counting…

Don’t want to scare any one, but we are less than three weeks away from the London Marathon.

That’s just two more long runs, perhaps two more physio sessions, trying out kit (still haven’t managed to wear my shorts this year – too bl**dy cold!), a reduction in food intake and trying to get some more sleep.

It can only mean one thing – the taper is about to start….

One or two pictures to get the adrenaline pumping – Blackheath…early Sunday morning…you can almost hear the theme tune…

blackheath_aerial 06-marathon-blackheath blackheath_balloons1Pictures all courtesy of Blackheath Bugle

 

Categories: London Marathon, Training, Uncategorized | Tags: , , | 1 Comment

Week 12 – London Marathon Training Review

Still building on the good work last week but with one little glitch.

I was quite tired from the 18 mile run last Sunday so decided to give the Monday night swim session a miss so the first bit of training this week was a run on Tuesday night. So far most of my running has been easy or at best steady with no variety, mainly because I’m trying to manage my injury and also because I don’t feel confident about doing anything beyond straightforward running in fear of causing any more damage but I decided to throw caution to the wind and try some intervals for a change. Nothing too fast or short but just something to mix it up a bit so I went for 4 x 1 mile not for any set time, just to stretch my legs. None of the miles were particularly quick, perhaps marginally quicker than a couple of miles in the half a few weeks ago but that was about it.

Only problem was I started to get a bit of a niggle in my right knee. It feels a bit like the infamous ‘runners knee’ that most people get at some point. No real pain as such just discomfort. I suppose it might be¬† result of my right leg compensating for my left leg and I do have padding in my left shoe so might all be linked. But some icing seemed to help and I thought no more of it.

On Wednesday I helped out with the beginners group at work. They’re split into groups according to how far they run and I took out the most advanced group who ran 5km. It was a nice run with a chance to chat while running and got a few more miles on the clock. Both my knee and ankle felt ok so I wasn’t too worried about either.

Wednesday night (get me, a two session day – and I did a full 9 hours at work, plus a DLRR MutliSports meeting!) was the usual GreenlightPT session. As well as the warm up was a 12x100m set – hard work but still got a good bit of rest as the end of each rep – looking good for the tri season – not that I’ve booked anything up yet.

I couldn’t run on Thursday as the other half had to go out but I did plan a quick run on Friday. As it turned out by the time I’d finished work and popped to Tesco it was pouring down, almost verging on sleet so decided another rest day wouldn’t hurt, especially with the Oakley 20 on Sunday.

The rain on Friday turned to sleet and then snow with lots more forecast, plus icy temperatures and high winds. Upshot was the Oakley 20 was cancelled on Saturday morning along with virtually every other race in the area. It was a shame as it’s a really good race and always a good test. It was also going to be my longest run this year. Not too many weeks ago running 20 miles was just wishful thinking so I was gutted not to be able to run it, but in true DLRR style the Sunday club run morphed itself from a 9 mile off-road run into a three stage epic to enable us Oakley deprived people a chance to get 20 miles under our belts.

To do this meant an early start, 6:30 am breakfast, out defrosting and clearing the car ( a couple of inches of snow overnight had frozen solid to the car) at 7:30 am and then the journey to David Lloyd in MK to meet the others. To be fair apart from the roads in the village they were all pretty clear – only dodgy point was getting out the village – up a steep hill covered in solid ice that no other cars appeared have driven over – traction control was having a ball!

About 20 of us turned up for the extended run. We ran about 3 1/2 miles to Newport Pagnell to meet the rest of the DLRR crew. It wasn’t too bad running on the snow, much of it hadn’t been walked on so gave a reasonable footing. Normally I’d have worn trail shoes in the snow but 20 miles in them would be pushing it a bit so had to be careful. There were a fair few waiting for us in Newport and had a bit of a cheer as we arrived – a bit later than planned, but 3.5 miles in the snow takes a bit longer than normal! We then followed a great route along the old railway line to New Bradwell and looped back towards Linford Wood before rejoining the old railway line again and heading back to Newport. From there, after a quick group photo – Sunday run tradition – the longer run group set off back to David Lloyd.

It was a hard 3.5 miles back, the weather had got colder, the wind more biting and had started to snow again but we all got back in one piece and had at least 20 miles on the clock. I’m not sure exactly how many miles I completed as I’d forgotten my Garmin, and although I’d got my phone and was using RunKeeper, for some reason between Linford Wood and the railway walk it stopped working properly. Based on the route I know we took it was a straight 18.1 miles, but I know I did a fair few loop backs so I’m pretty confident I did the full 20. I’m not used to running ‘naked’ but it was quite liberating in a way as you can’t get hung up on pace or how far you’ve gone. It was nice to just concentrate on running and for a long run like that when time and pace wasn’t particularly an issue that’s perhaps no bad thing….

Anyway – 20 miles (at least) in just over 3 hours in the snow means it’s coming back together. No issues with my ankle, bit sore the last few miles, but so was everything. Knee was a bit sore, but not too bad running, just afterwards but I’m due a physio visit this week so will see if it is ‘runners knee’, and if so at least I can get it taped to ease the pain.

Monday – rest

Tuesday – 6.3 miles (1m easy, 4x1m fast, 1m easy)

Wednesday – 3.8 miles easy/swim session (GreenlightPT)

Thursday – rest

Friday – rest

Saturday – rest

Sunday – 20ish miles

Miles for the week – 30 miles

Categories: Injury, London Marathon, Races, Training | Tags: , , , , , , , , | 1 Comment

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