Dublin Marathon 2011 Novices Mentored Thread

RayCun

Mr abbey wrote: »

The HH Novice plan I have is 13 miles this week. I know 1 mile is going to make f all difference but I'm just wondering why this is, and if the one I have is an old one or something? Really don't want to sound ridiculous but am just curious?

The latest version of the Novice plan has a half marathon on this week, I wasn't sure whether to put it down as 13 or 14 miles, but I figured a 13.1 mile race is much harder than a 13 mile LSR, so bumped it up to 14. Next week is a rest week anyway, and after that you'll be up to 15...

RayCun

razor12345 wrote: »

Missed my LSR this weekend, doing the ten miler on saturday, should I try and find it in before Saturday, or just leave it

I know some people would try to fit it in during the week, but I would just leave it.

cr17

Mr abbey wrote: »

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|16 Miles|226 miles|Very disrupted week due to injury to left knee :mad: |
shels4ever|||not sure||
Nules10|4|32.83|229|Feeling pretty chuffed right now. great week |
Duckee|||80||
liamog|4|29.7|167.0 miles|14 Miles from O'Connell St through Phoenix Park and back home was fun|
Concerned2|||302.7 miles||
cr17|5|29 miles|145 miles|Very good week, feeling good, looking forward to race @ weekend|
Rider|||113m||
Househunter|||231.3||
Mr Abbey|4|24m|128miles||
PDCAT|||111.8m||
TomD101|||99.3miles|
ShivDCM|4|31|167m||
BobMac104|||140.05m||
dylbert|||119.5||
ger664||| 160 Kms| |
specialk1977|||122|
red face dave|3|21|83|Good hard run this morning hill running. Now off on holidays hope to do a bit out there|
galwayhooker|||||
Younganne|||64m||
noeleoreid|||27||
pulpo|||150 km||
rom|||146 miles||
TiptoeMushroom|||104km since June 22nd. | |
special1977||| ca emember total| |
mazken|||81 miles||
run44 (Aoife)|4|31.3m|278.3m total|Good week, but looking forward to a rest day tomorrow!|
jamesmurphy1|||240miles|could not finish LSR yesterday stopped at 14 disappointed|

rom

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|16 Miles|226 miles|Very disrupted week due to injury to left knee :mad: |
shels4ever|||not sure||
Nules10|4|32.83|229|Feeling pretty chuffed right now. great week |
Duckee|||80||
liamog|4|29.7|167.0 miles|14 Miles from O'Connell St through Phoenix Park and back home was fun|
Concerned2|||302.7 miles||
cr17|5|29 miles|145 miles|Very good week, feeling good, looking forward to race @ weekend|
Rider|||113m||
Househunter|||231.3||
Mr Abbey|4|24m|128miles||
PDCAT|||111.8m||
TomD101|||99.3miles|
ShivDCM|4|31|167m||
BobMac104|||140.05m||
dylbert|||119.5||
ger664||| 160 Kms| |
specialk1977|||122|
red face dave|3|21|83|Good hard run this morning hill running. Now off on holidays hope to do a bit out there|
galwayhooker|||||
Younganne|||64m||
noeleoreid|||27||
pulpo|||150 km||
rom|5|36m|182.12 miles|LSR 14m|
TiptoeMushroom|||104km since June 22nd. | |
special1977||| ca emember total| |
mazken|||81 miles||
run44 (Aoife)|4|31.3m|278.3m total|Good week, but looking forward to a rest day tomorrow!|
jamesmurphy1|||240miles|could not finish LSR yesterday stopped at 14 disappointed|

BobMac104

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|16 Miles|226 miles|Very disrupted week due to injury to left knee :mad: |
shels4ever|||not sure||
Nules10|4|32.83|229|Feeling pretty chuffed right now. great week |
Duckee|||80||
liamog|4|29.7|167.0 miles|14 Miles from O'Connell St through Phoenix Park and back home was fun|
Concerned2|||302.7 miles||
cr17|5|29 miles|145 miles|Very good week, feeling good, looking forward to race @ weekend|
Rider|||113m||
Househunter|||231.3||
Mr Abbey|4|24m|128miles||
PDCAT|||111.8m||
TomD101|||99.3miles|
ShivDCM|4|31|167m||
BobMac104|4|41m|181.05m|tough 15m LSR again. Had a great 10mile PMP run though. |
dylbert|||119.5||
ger664||| 160 Kms| |
specialk1977|||122|
red face dave|3|21|83|Good hard run this morning hill running. Now off on holidays hope to do a bit out there|
galwayhooker|||||
Younganne|||64m||
noeleoreid|||27||
pulpo|||150 km||
rom|5|36m|182.12 miles|LSR 14m|
TiptoeMushroom|||104km since June 22nd. | |
special1977||| ca emember total| |
mazken|||81 miles||
run44 (Aoife)|4|31.3m|278.3m total|Good week, but looking forward to a rest day tomorrow!|
jamesmurphy1|||240miles|could not finish LSR yesterday stopped at 14 disappointed|


I think my midweek runs are taking a bit from my LSR's . two 10milers and a 6 this week before my 15m LSR. Highest weekly milage yet but my LSR was a bit of a slog again. Tried taking a couple of gels over the week. They are weird... I didnt mind the kinetica iso ones too much so ill get a couple more of them.

elvis jones

elvis jones wrote: »

Planning my LSR this evening of 15 miles. I am thinking of using 2 gels on the road with water stashed after about 7 miles........thoughts.

It was mentioned above about getting fuel into you as soon as you finish but i can stomach is choc milk, snickers and lucozade sport.

Also what are at the aid station in DCM, water etc i mean ???

I did 14 miles and did the 1st 10Km too fast at 59:30. I did the 2nd 10km in 1:04 which was more like what i want to run. Final 2.5 were hard and half begun to wobble at the end.

Total time for 14 miles was 2:24, which i think was about 6:24 min/km and i need it to be about 6:40 min/km on my LSR. The time i ran wasn't far off race pace which was too fast and i felt it in the end.

On the run i used an energy drink ( in loops ) and one gel at about 14KM.

Recovery with choc milk and ice bath..........felt great on Friday.

Plan for this week is

Mon 5 mile
Wen 8 mile ( including hill reps )
Sat 10 mile ( race )

Add swimming and cycling in the days in between.

Any feedback would be great

dylbert

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|16 Miles|226 miles|Very disrupted week due to injury to left knee :mad: |
shels4ever|||not sure||
Nules10|4|32.83|229|Feeling pretty chuffed right now. great week |
Duckee|||80||
liamog|4|29.7|167.0 miles|14 Miles from O'Connell St through Phoenix Park and back home was fun|
Concerned2|||302.7 miles||
cr17|5|29 miles|145 miles|Very good week, feeling good, looking forward to race @ weekend|
Rider|||113m||
Househunter|||231.3||
Mr Abbey|4|24m|128miles||
PDCAT|||111.8m||
TomD101|||99.3miles|
ShivDCM|4|31|167m||
BobMac104|4|41m|181.05m|tough 15m LSR again. Had a great 10mile PMP run though. |
dylbert|4|14.5|119.5|Had to cut the miles back this week because of injury, didn't do the LSR|
ger664||| 160 Kms| |
specialk1977|||122|
red face dave|3|21|83|Good hard run this morning hill running. Now off on holidays hope to do a bit out there|
galwayhooker|||||
Younganne|||64m||
noeleoreid|||27||
pulpo|||150 km||
rom|5|36m|182.12 miles|LSR 14m|
TiptoeMushroom|||104km since June 22nd. | |
special1977||| ca emember total| |
mazken|||81 miles||
run44 (Aoife)|4|31.3m|278.3m total|Good week, but looking forward to a rest day tomorrow!|
jamesmurphy1|||240miles|could not finish LSR yesterday stopped at 14 disappointed|

PDCAT

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|16 Miles|226 miles|Very disrupted week due to injury to left knee :mad: |
shels4ever|||not sure||
Nules10|4|32.83|229|Feeling pretty chuffed right now. great week |
Duckee|||80||
liamog|4|29.7|167.0 miles|14 Miles from O'Connell St through Phoenix Park and back home was fun|
Concerned2|||302.7 miles||
cr17|5|29 miles|145 miles|Very good week, feeling good, looking forward to race @ weekend|
Rider|||113m||
Househunter|||231.3||
Mr Abbey|4|24m|128miles||
PDCAT|4|25.8|137.6m|Tempo and 12M LSR went very well this well. Felt like i could have ran couple miles more. Slight stiffness/sore in right calf. Need to watch this.
TomD101|||99.3miles|
ShivDCM|4|31|167m||
BobMac104|4|41m|181.05m|tough 15m LSR again. Had a great 10mile PMP run though. |
dylbert|4|14.5|119.5|Had to cut the miles back this week because of injury, didn't do the LSR|
ger664||| 160 Kms| |
specialk1977|||122|
red face dave|3|21|83|Good hard run this morning hill running. Now off on holidays hope to do a bit out there|
galwayhooker|||||
Younganne|||64m||
noeleoreid|||27||
pulpo|||150 km||
rom|5|36m|182.12 miles|LSR 14m|
TiptoeMushroom|||104km since June 22nd. | |
special1977||| ca emember total| |
mazken|||81 miles||
run44 (Aoife)|4|31.3m|278.3m total|Good week, but looking forward to a rest day tomorrow!|
jamesmurphy1|||240miles|could not finish LSR yesterday stopped at 14 disappointed|

jamesmurphy1

Nules10 wrote: »

james not sure where you are based. But i find the group runs in the park a great help to me when i am doing my LSR's not sure i could do them without the group at this stage. I don't know how to do the link but there is a thread in the main forum. I know someone has mentioned it on here before. If you are not based in Dublin they aren't much good to you though.

I live in Clonsilla I work shift so Saturday and Sunday mornings are not always possible. Does the group on those days run at 10.00 at the papal cross and can anyone join is 10/10.15 to slow for the group

jamesmurphy1

RayCun wrote: »

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|16 Miles|226 miles|Very disrupted week due to injury to left knee :mad: |
shels4ever|||not sure||
Nules10|4|32.83|229|Feeling pretty chuffed right now. great week |
Duckee|||80||
liamog|||137.3 miles||
Concerned2|||302.7 miles||
cr17|||116 miles||
Rider|||113m||
Househunter|||231.3||
Mr Abbey|||104miles||
PDCAT|||111.8m||
TomD101|||99.3miles|
ShivDCM|4|31|167m||
BobMac104|||140.05m||
dylbert|||119.5||
ger664||| 160 Kms| |
specialk1977|||122|
red face dave|||62||
galwayhooker|||||
Younganne|||64m||
noeleoreid|||27||
pulpo|||150 km||
rom|||146 miles||
TiptoeMushroom|||104km since June 22nd. | |
special1977||| ca emember total| |
mazken|||81 miles||
run44 (Aoife)|4|31.3m|278.3m total|Good week, but looking forward to a rest day tomorrow!|
jamesmurphy1|||240miles|could not finish LSR yesterday stopped at 14 disappointed|


Are you just running out of steam on the LSRs? How fast are you running them? Are you taking any water or gels? What have been your longest runs apart from these LSRs?

Yes I think I am running out of steam dont know why on my LSR take a gel and have a camelpak with water. I have done a 16 and 14 already and a half marathon on this program. Mind you on Saturday I ran with a group for nearly five miles they probably were a bit to fast for me

mazken

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|16 Miles|226 miles|Very disrupted week due to injury to left knee :mad: |
shels4ever|||not sure||
Nules10|4|32.83|229|Feeling pretty chuffed right now. great week |
Duckee|||80||
liamog|4|29.7|167.0 miles|14 Miles from O'Connell St through Phoenix Park and back home was fun|
Concerned2|||302.7 miles||
cr17|5|29 miles|145 miles|Very good week, feeling good, looking forward to race @ weekend|
Rider|||113m||
Househunter|||231.3||
Mr Abbey|4|24m|128miles||
PDCAT|4|25.8|137.6m|Tempo and 12M LSR went very well this well. Felt like i could have ran couple miles more. Slight stiffness/sore in right calf. Need to watch this.
TomD101|||99.3miles|
ShivDCM|4|31|167m||
BobMac104|4|41m|181.05m|tough 15m LSR again. Had a great 10mile PMP run though. |
dylbert|4|14.5|119.5|Had to cut the miles back this week because of injury, didn't do the LSR|
ger664||| 160 Kms| |
specialk1977|||122|
red face dave|3|21|83|Good hard run this morning hill running. Now off on holidays hope to do a bit out there|
galwayhooker|||||
Younganne|||64m||
noeleoreid|||27||
pulpo|||150 km||
rom|5|36m|182.12 miles|LSR 14m|
TiptoeMushroom|||104km since June 22nd. | |
special1977||| ca emember total| |
mazken|4|27.5|108.5 miles|Good week again and it's nice to know that the miles in the legs are clocking up too|
run44 (Aoife)|4|31.3m|278.3m total|Good week, but looking forward to a rest day tomorrow!|
jamesmurphy1|||240miles|could not finish LSR yesterday stopped at 14 disappointed|

Nules10

jamesmurphy1 wrote: »

I live in Clonsilla I work shift so Saturday and Sunday mornings are not always possible. Does the group on those days run at 10.00 at the papal cross and can anyone join is 10/10.15 to slow for the group

Hi james. You are definitely not too slow my pace is usually between 10/10.30. There is a few of us around that pace so you will fit in well. We usually start at 9 but usually loop back to the car park at around 10. Its a great way to get the LSRs done.

dylbert

Just wondering, does anyone else find the first run of the week the toughest? It takes me most of the 3 miles just to get into a rhythm.

RayCun

If the first run of the week is your first run after your long run, you're probably starting off pretty stiff. It can take a few miles to loosen out alright.

sunflowerRo

Hi guys, I'm just wondering if anyone else is shattered after their LSR on the weekend? As in stuck to the couch and too stiff to move?! I've tried the ice bath but still so uncomfortable for the rest of the day. Just wondering if it's just me

RayCun

sunflowerRo wrote: »

Hi guys, I'm just wondering if anyone else is shattered after their LSR on the weekend? As in stuck to the couch and too stiff to move?! I've tried the ice bath but still so uncomfortable for the rest of the day. Just wondering if it's just me

sometimes, yes
Get food into you soon, eat plenty during the day (good food if possible), have a nap if you can... and make sure you are running your LSRs slow enough.

sunflowerRo

Thank God its not just me then. Have had to take a nap the last two Sundays. I felt like such an old fogie!
Hope to join in with some of the groups next wkd for the LSR if thats ok. Its tough to keep going by yourself. Too much time for thinking!

ecoli

sunflowerRo wrote: »

Thank God its not just me then. Have had to take a nap the last two Sundays. I felt like such an old fogie! Hope to join in with some of the groups next wkd for the LSR if thats ok. Its tough to keep going by yourself. Too much time for thinking!

Im 22 and been running for years yet still needed a nap after my LSR on Sunday. Dont feel too bad;)

sunflowerRo

Oh to be 22 again. No need for WD 40 at that age.
Thanks for the replies guys.

TomD101

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|16 Miles|226 miles|Very disrupted week due to injury to left knee :mad: |
shels4ever|||not sure||
Nules10|4|32.83|229|Feeling pretty chuffed right now. great week |
Duckee|||80||
liamog|4|29.7|167.0 miles|14 Miles from O'Connell St through Phoenix Park and back home was fun|
Concerned2|||302.7 miles||
cr17|5|29 miles|145 miles|Very good week, feeling good, looking forward to race @ weekend|
Rider|||113m||
Househunter|||231.3||
Mr Abbey|4|24m|128miles||
PDCAT|4|25.8|137.6m|Tempo and 12M LSR went very well this well. Felt like i could have ran couple miles more. Slight stiffness/sore in right calf. Need to watch this.
TomD101|4|24miles|127.1miles since 04/07| LSR 9 miles in Killarney National park, 10min pace, had to stop after 9 for fear of puking Jagermeister. Did a 107km cycle the previous Sunday|
ShivDCM|4|31|167m||
BobMac104|4|41m|181.05m|tough 15m LSR again. Had a great 10mile PMP run though. |
dylbert|4|14.5|119.5|Had to cut the miles back this week because of injury, didn't do the LSR|
ger664||| 160 Kms| |
specialk1977|||122|
red face dave|3|21|83|Good hard run this morning hill running. Now off on holidays hope to do a bit out there|
galwayhooker|||||
Younganne|||64m||
noeleoreid|||27||
pulpo|||150 km||
rom|5|36m|182.12 miles|LSR 14m|
TiptoeMushroom|||104km since June 22nd. | |
special1977||| ca emember total| |
mazken|4|27.5|108.5 miles|Good week again and it's nice to know that the miles in the legs are clocking up too|
run44 (Aoife)|4|31.3m|278.3m total|Good week, but looking forward to a rest day tomorrow!|
jamesmurphy1|||240miles|could not finish LSR yesterday stopped at 14 disappointed|
[/QUOTE]

run44

sunflowerRo wrote: »

Hi guys, I'm just wondering if anyone else is shattered after their LSR on the weekend? As in stuck to the couch and too stiff to move?! I've tried the ice bath but still so uncomfortable for the rest of the day. Just wondering if it's just me

Oh yeah- definitely not just you! Always wrecked after the LSR, especially the longer ones recently and usually spend the rest of the day on the couch. Stretching after running usually prevents the worst of the stiffness and soreness but no matter how I feel, I never plan to do much for the rest of the LSR day anyway!

rainbow kirby

One of my long runs (18 miler, if I remember correctly) for Dublin last year finished about an hour before I was supposed to go drinking with friends... I think I got absolutely plastered drunk for about a tenner that night. Twas rather funny :pac:

Younganne

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|16 Miles|226 miles|Very disrupted week due to injury to left knee :mad: |
shels4ever|||not sure||
Nules10|4|32.83|229|Feeling pretty chuffed right now. great week |
Duckee|||80||
liamog|4|29.7|167.0 miles|14 Miles from O'Connell St through Phoenix Park and back home was fun|
Concerned2|||302.7 miles||
cr17|5|29 miles|145 miles|Very good week, feeling good, looking forward to race @ weekend|
Rider|||113m||
Househunter|||231.3||
Mr Abbey|4|24m|128miles||
PDCAT|4|25.8|137.6m|Tempo and 12M LSR went very well this well. Felt like i could have ran couple miles more. Slight stiffness/sore in right calf. Need to watch this.
TomD101|4|24miles|127.1miles since 04/07| LSR 9 miles in Killarney National park, 10min pace, had to stop after 9 for fear of puking Jagermeister. Did a 107km cycle the previous Sunday|
ShivDCM|4|31|167m||
BobMac104|4|41m|181.05m|tough 15m LSR again. Had a great 10mile PMP run though. |
dylbert|4|14.5|119.5|Had to cut the miles back this week because of injury, didn't do the LSR|
ger664||| 160 Kms| |
specialk1977|||122|
red face dave|3|21|83|Good hard run this morning hill running. Now off on holidays hope to do a bit out there|
galwayhooker|||||
Younganne|4|24m|88m|good week, played about a bit with the distances as in 3m, 5m, 4m, 12m, but same overall total for the week...|
noeleoreid|||27||
pulpo|||150 km||
rom|5|36m|182.12 miles|LSR 14m|
TiptoeMushroom|||104km since June 22nd. | |
special1977||| ca emember total| |
mazken|4|27.5|108.5 miles|Good week again and it's nice to know that the miles in the legs are clocking up too|
run44 (Aoife)|4|31.3m|278.3m total|Good week, but looking forward to a rest day tomorrow!|
jamesmurphy1|||240miles|could not finish LSR yesterday stopped at 14 disappointed|

Younganne

RayCun wrote: »

Monday | Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
rest|3m/5k|6m/10k|3m/5k|rest|14m/22k|cross


If you're doing the Frank Duffy 10 mile next weekend, that's good enough as your long run. If you want to make up the miles, you could do a short and easy recovery run on Sunday.

Hi Ray,

What distance for LSR after Frank Duffy race Sat?

i'm hoping for a 4.30 marathon so LSR 12m last week at avg 11.05pace so think thats ok, but probably should be a tounch slower, but what pace should the rest of the week be run at?

rom

Found that 2 scoops of kenetica recovery within 20 mins of the run did the trick and horsed on the compression socks and drank loads of water. Did 9:20 av pace for 14 miles. Felt I could go loads faster but didnt want to kill myself for this week.

RayCun

Younganne wrote: »

Hi Ray,

What distance for LSR after Frank Duffy race Sat?

i'm hoping for a 4.30 marathon so LSR 12m last week at avg 11.05pace so think thats ok, but probably should be a tounch slower, but what pace should the rest of the week be run at?

If you race the Frank Duffy, you don't need to do an LSR. 10 miles at race pace is a good workout. If you want to make up some miles, go out for a slow and easy recovery run on Sunday, only 3 or 4 miles.

For a 4.30 marathon your pace is about 10 minute miles, so 11.05 pace is fine for an LSR, and around the same is good for Tuesday and Thursday. The midweek run you could do faster, marathon pace, or fartlek for a change.

specialk1977

TomD101 wrote: »

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|16 Miles|226 miles|Very disrupted week due to injury to left knee :mad: |
shels4ever|||not sure||
Nules10|4|32.83|229|Feeling pretty chuffed right now. great week |
Duckee|||80||
liamog|4|29.7|167.0 miles|14 Miles from O'Connell St through Phoenix Park and back home was fun|
Concerned2|||302.7 miles||
cr17|5|29 miles|145 miles|Very good week, feeling good, looking forward to race @ weekend|
Rider|||113m||
Househunter|||231.3||
Mr Abbey|4|24m|128miles||
PDCAT|4|25.8|137.6m|Tempo and 12M LSR went very well this well. Felt like i could have ran couple miles more. Slight stiffness/sore in right calf. Need to watch this.
TomD101|4|24miles|127.1miles since 04/07| LSR 9 miles in Killarney National park, 10min pace, had to stop after 9 for fear of puking Jagermeister. Did a 107km cycle the previous Sunday|
ShivDCM|4|31|167m||
BobMac104|4|41m|181.05m|tough 15m LSR again. Had a great 10mile PMP run though. |
dylbert|4|14.5|119.5|Had to cut the miles back this week because of injury, didn't do the LSR|
ger664||| 160 Kms| |
specialk1977|0|0|122|hamstring strain..getting really frustrated now with these injuries
red face dave|3|21|83|Good hard run this morning hill running. Now off on holidays hope to do a bit out there|
galwayhooker|||||
Younganne|||64m||
noeleoreid|||27||
pulpo|||150 km||
rom|5|36m|182.12 miles|LSR 14m|
TiptoeMushroom|||104km since June 22nd. | |
special1977||| ca emember total| |
mazken|4|27.5|108.5 miles|Good week again and it's nice to know that the miles in the legs are clocking up too|
run44 (Aoife)|4|31.3m|278.3m total|Good week, but looking forward to a rest day tomorrow!|
jamesmurphy1|||240miles|could not finish LSR yesterday stopped at 14 disappointed|

[/QUOTE]
Tested the waters on Monday see if my leg would hold up..its a no go for me for another week or so..Im not a happy bunny,to train this length time and to get an injury when de mileage goes up..anyone suggest an alternative excercise to do while im off de road..+

PaulieC

In a similar boat to SpecialK. I've been upping the miles over the last few weeks, including long runs of 11,13,15 & 14 over the last 4 weekends. Fitness-wise I feel fine i.e. I am able to do the runs with no problems (or none to speak of), but last week my heel started to get sore. I've ran with it about 4 times now, it usually goes away after a couple of miles, but then afterwards it comes back. It feels like a sore heel bone, which is quite strange as I don't heel strike (hopefully not the dreaded PF :eek:). I am assuming that it's caused by ramping up the miles quite steeply over the last few weeks and will go away with a bit of rest.

Anyway, I was wondering that if I gave it a week or two to settle down, would it have a significant effect on my training at this stage ? What is the best non-impact exercise to do in the meantime ?

ger664

cambo_gueno wrote: »

In a similar boat to SpecialK. I've been upping the miles over the last few weeks, including long runs of 11,13,15 & 14 over the last 4 weekends. Fitness-wise I feel fine i.e. I am able to do the runs with no problems (or none to speak of), but last week my heel started to get sore. I've ran with it about 4 times now, it usually goes away after a couple of miles, but then afterwards it comes back. It feels like a sore heel bone, which is quite strange as I don't heel strike (hopefully not the dreaded PF :eek:). I am assuming that it's caused by ramping up the miles quite steeply over the last few weeks and will go away with a bit of rest.

Anyway, I was wondering that if I gave it a week or two to settle down, would it have a significant effect on my training at this stage ? What is the best non-impact exercise to do in the meantime ?

I do not know what plan you are following but at a min there should be a drop back/recovery week in the LSR/Overall mileage every 3-4 weeks. So what ever is on your schedule for this week's LSR make it 10 miles or so and give yourself a wee bit of a break.

RayCun

specialk1977 wrote: »

Tested the waters on Monday see if my leg would hold up..its a no go for me for another week or so..Im not a happy bunny,to train this length time and to get an injury when de mileage goes up..anyone suggest an alternative excercise to do while im off de road..+[/QUOTE]

swimming and cycling are the traditional recommendations for maintaining cardio fitness.