New event challenge

[TheEd]

nice going Dave .. such good reading when things are easy .. well when you get down to doing this session at 3.15 to 3.20 (and u will in the future) then you know you on a different level (it is there waiting to come out in a few months time)

may we discuss Saturday tempo session after your Thursday feedback, please?

then I can see how that session goes

as the plan is to have the first 8km at a pace and then the last 2km or 4km slightly quicker

Cheers

TheEd

[DaveM40]

Thanks TheEd - I will feedback Thursday evening.

I like the sound of the idea for Saturday though :jive:

[DaveM40]

Hi TheEd - hope you are well and having a good week.

I have had a setback yesterday - a small calf strain, picked up on an easy run. :mad: Despite regular calf raises, I am a little vulnerable to these and pick one up evry now and then.

The good news is that I am seeing our excellant club phsio tommorrow for ultrasound etc... The strain seems mild and I usually heal very fast from these.

My plan is to use the eliptical cross trainer (XT) in the gym for all sessions until healed. This is my normal fall back and causes no problem to the calf as there is no impact. I will do the 15k I have not run today tomorrow on XT. I will use HR monitor to get a "easy" aerobic intensity. Perhaps doing 60 to 90 min "aerobic" XT daily would maintain fitness?

I think I will not be running until Tuesday at earliest - I will know more after tomorrows physio session. I am a little sad this has happened so near to the 21k - but I still feel positive and at least I can XT for now. I hope I can still race, but if not there is always another event to run somewhere soon after

[TheEd]

You have all the training you need for the race, so let it go by without stressing too much

let me know how the strained calf goes but best not to do any weight bearing activity

Keep me informed

TheEd

[DaveM40]

Thanks - I will feedback after physio tomorrow.

perhaps this will make me taper well if nothing else:jester:

[TheEd]

most definitely

wanted to ask whether you have suffered from twisting your ankles rather easily in the past and whether your easy runs have been across little stones or semi trail running, please?

TheEd
ps.. everything will be OK .. it is all on the way to the race now .. just need to line up

[DaveM40]

Hi THeEd - In reply;

I don't usually twist my ankles - I run cross country in deep mud during winter - so I guess they are used to it :laugh:

I do a LOT of running on semi trail with lots of small stones or mud paths. These have got much drier and harder in the last 2 months, with the onset of spring.

Thanks for positive words.

[TheEd]

consider doing the ALPHABET exercise with your ankles

do you know how to do this?

it consists of drawing the alphabet with your toes in capital letters

this is a good exercise for the ankles and assists in overall maintenance which in-turn helps your calf muscles

Cheers

TheEd

[DaveM40]

Hi TheEd - I saw the phsio today. Small strain to calf - not bad. He did massage and ultrasound. This will be repeated on monday. He knows me well and thinks I will be fine and hopefully running Tuesday / Wednesday. He is a great guy and we are lucky to have him at our club

He said I am ok to XT on eliptical trainer - so I could go for a 60- 75 min aerobic workout in 120 - 130 hr range ?

The Alphabet exercise is a great idea - I can do them at work during break

I am feeling quite positive about 21k still - I really want to see what i can do.

Best wishes ... Dave

[TheEd]

great stuff D .. doing the session proposed is OK if the doc considers weight bearing to be fine?

otherwise consider a session where you not placing weight on the calf muscle

Cheers and onwards and forwards

Gavin