Running

Fingers crossed for a speedy recovery mate, ankles are a fucker, I’m just incredibly happy to have escaped without a break and I’m still mobile (no crutches needed, the nurse was as surprised as I was that I could walk on it).

As for my pigmy toenail, it seems to be providing all who see the photo with great amusement. Cheeky wee fella.

Training for my second half marathon coming up in October. I want to get a more competitive time than my previous 1:44 but not sure the best way to go about it. Current training is roughly one run to work a week (11-12km) and one after work a week (7-8km). Should I try and do a couple of short, fast runs as well? Or is it just about building up and getting used to distance?

Should I try and do a couple of short, fast runs as well?

Yes. Intervals and longer slower [than interval pace] but still fast[er than race pace] paced runs will help with your speed. I find one interval session and one tempo session a week to be beneficial, and you'll find a lot of training plans with similar. Then add in your long run to focus on building the distance, run at slower than target pace and you'll be set!

run at slower than target pace

Sounds good, but why this? My thinking was that if I can't sustain say, 4:45/km for 12k how will I do it for 21k? Would also help with learning to set my pace, although using strava split readouts helps massively with this

skateboard

Keeping it rad.

But I’ll probably just get injured again.

Hopefully not but sometimes it is out of our hands. Enjoy the swimming rehab :)

just about building up and getting used to distance

^ this.

I disagree with @Arducius, although acknowledge there's more than one way to get faster.

More slow miles from extra runs at this stage will set you up better with lower risk of injury & give you a good foundation for the future. Gradually build your weekly mileage from 11 up to mid 20's (should take a few weeks so a bit late for this hm).

It sounds like a relatively long slow run on Sunday mornings is what is really missing at the mo & speedwork should only come in once you have that foundation.

Generally your long run is run slower that target pace because you are already putting a lot of training load on the body with the other runs, and you are upping the distance meaning you're going longer than you are used to and you don't want to over do it in training. On the day of the race you'll be well rested and can go long and hard without the risk of injury that you might face when doing this consistently when tired from the previous training runs.

there's more than one way to get faster.

Oh yeah, totally! Consistent running as you say will get results too. Hadn't clocked the short timescales.

Yeah the crushing realisation that I have less than 3 weeks till the 'race'. Will probably try and pile the miles on in the next couple of weeks, with a mix of distances and intensities. I'm young so not too worried about over training. Would 4-5 days rest before a half suffice?

Are you doing any gym work? I would also suggest doing this to help build strength and improve speed/stability. Focussed on your Core and posterior chain.

With a half I shouldn't think you'd need to taper too much if you have 3 weeks and then the race on the Sat/Sun you could probably go quite hard until the Tues/Weds before.

Berlin at the end of the week for me - just looking forward to getting out there now!

Ah, 3 weeks is not a lot of time making improvements. Maybe try a few longer runs at target pace to get used to the feel, or run the last few miles of your long run harder to get used to keeping tired legs going. Have you run over 10 miles recently? if not then getting some double figure runs under your belt could give you a good confidence boost too.

Longest runs have been ~12k, so 9ish miles? I'll do a longer, detoured run to work this week and try hit 15k. Did a sub 23 minute 5k this eve immediately after having cycled home which I wasn't massively pleased with, but if I can hit a sub 20 5k before the half I'll be happy

Race on sunday 13th so yeah about 2.5 weeks training. Im not a gym member as I find it painfully dull. Will do some core exercises at home though

Thanks for the advice all! I'll post my time after the race :)

Could try some of the below in that case:
Lateral lunges
Deadbugs
Front lunges - raised hands
Air squats
Pushups
Skipping
Shoulder taps
Glute bridges
Side plank/ normal plank

On the final stretch of training for Amsterdam marathon. The biggest problem I'm facing is stomach pain which tends to kick in after about 15 miles. Doesn't seem to matter what I eat and how often but it does stick around (as a dull ache) for 1-2 days after.

Anyone else experience this and have thoughts on evading it?!

Shameless plug for my New Balance Vongo V4’s, used for 30 miles, £65...
https://www.lfgss.com/conversations/339071/

Last winter I trained for my first HM with the aim of sub 1.30 finish, I managed this but in the lead-up to it and the race itself massively over-reached in terms of intensity. Since then (March) I've had niggling achy Achilles Tendonitis.

I stopped running and started riding again and have just got round to seeing a physio. She's assessed me and identified some fairly severe bio mechanical issues that are leading me to over-pronate on my injured side. She's got me some orthotic insoles to help eliminate unnecessary pronation. She also took one look at the shoes I was using (Pegasus 35) and said they were far too flimsy and I needed a shoe with some stability through the midfoot.

Whilst I can completely understand where she's coming from, what are people's take on this diagnosis? For me, wedging out my shoes with insoles and using a more stable shoe seems to be a fairly easy/simple 'fix' once I've done the work to heal the tendon. But I could also see an argument to suggest that actually correcting/curing the mechanics causing the pronation would be a more worthwhile solution and an actual 'fix' (though a far more difficult task).

Ultimately I'd like to start running again and continue to do so injury-free, and for the moment am happy to follow the expert. But curious to see if anyone has had similar experiences.

Also - Gel Kayano are far uglier than Nike!

There are people out there who specialise in this type of thing. With the right programme and effort you can improve the functionality of your body and its biomechanics.

There’s a guy called Manni_o on Instagram who works at movement perfected who might be worth speaking to. I haven’t worked with him but he came recommended, I ended up going with someone from my gym who also specialised in this.

Good luck at the weekend @Tenderloin.

Thanks mate - got the nerves but mostly just really excited for my first crack at running a marathon! 😀

Good luck. Berlin is a great place to run.

I’m supposed to be going in the last wave tomorrow as it’s my first marathon but the fastest pacer is 4:15 and I had been aiming for 3:30. Do you think there’s any chance I can ask to go in an earlier wave or just have to make do without a pacer?

Chase down the 3.45 pacer from the Wave 15mins ahead?

Lap everyone.