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I’ve had a back injury and a terrible cold this week, which made it extra shit
edit: cheers Drew!
"Office" Xmas party midweek, followed up with a Physio session the next day wiped me out.
Hopefully get day2 of wk5 done tomorrow, and then day3 on Sunday, but I’ve missed a couple of days.
They are really comfortable - I’m pleased with them. My Mrs got Hoka Arahi 3s she’s equally happy.
Do your last long run 2 weeks before the race and nothing pushing too much. Have a 2 week taper with long run about 12-14k (8-9 miles) the week before. This should feel fairly easy effort. So with other runs:-
2 weeks before: 6,5, 12-14k (this long run is week before race)
week leading up to race: 5k, 3k ( 2 days before) , 21k big day
Nothing too strenuous after 10 days to go. Just hold back a bit.
good nights sleep at starting 2-3 nights before race. Evens out pre race nerves and sleep issues.
carb load starting 2 days before ideally after the last 3k run. Suggest to start day 1 carb loading with more fibrous food. Day before have lighter food. This gives the body a chance to properly digest/process and time to restock carb stores. eat a normal breakfast on race day. Don’t eat anything different before the race I.e. nothing you don’t normally eat before a long run.
make sure you’ve worn all clothing options before the race and run in them ideally on long run. No surprises for race day. No chaffing. Certainly don’t buy new trainers for the day!!
hope this helps.
Brilliant. ( runs not back/cold) Assume you’ve done RED January.?
Nothing to worry about. You may find that a short break has allowed some additional recovery and you’ll carry on progressing. It takes around 10-14 days before any fitness is lost so you’ll be fine.
That's good to know - thanks!
I don’t recommend it, I think I’ve been lucky to not get a proper injury rather than just a niggle.
3 weeks seems more sensible
My feedback thread is here.
Sort of repeated day1 of week5 tonight, as it was almost a week since I did it first time around, but added 3mins extra on the end because it was feeling reasonably easy. Upped the speed for the 3mins to 7mph too.
That got me to exactly 2.5miles (=4km), or 80% of target distance. 5k is looking quite achievable with 30mins as a target time.
Thanks, I'll check out.
They so are. I have 6 year old mud claws and they are still used every year. Great brand, one of my favs.
Well done TTony. Things do get in the way of running but it's the commitment that really counts. You're doing fab
Then rewarded myself with a large steak and a couple of pints for lunch!
JM build | Pedalboard plans