Running

True- I was gutted initially that I couldn't get the jacket, but I think it would be very easy to cook in that, I run in mine with arm warmers which I can shove in a pocket when I warm up.

Yep, think it'll be just a vest underneath for me!

Horrible 17 miles today. Had hoped I'd get to 20 - both to set a new distance record, and to complete the Strava challenge - but no dice. I was within half a mile of home and really bonking. I think I need to run slower (yes, even slower than usual) and take some water/gels on, if I'm going to make it through this marathon.

The big day is the 17th, and I have until next next Monday off (once I finish this late shift I'm on) - what should I be doing? I was thinking of another long run on Tuesday (maybe go for 20 miles?), then a short jog Thursday and Friday, and another long run Saturday - then stopping to taper. What do you think?

I still haven't got my taper sorted, but for me at the moment it's train as normal up until a week out, the two gentle 10ks on Monday and Tuesday, Wednesday Thursday Friday off then a very fast 3k the day before!

I don't know if it'll work for a marathon, but it worked for the race your pace half.

Good luck, just make sure you start slow, keep something for the holiwood sprint finish.

I've had 2 days off after running everyday last week including 25km on Friday.

I now feel a bit lethargic and I've still got another day off tomorrow, but hopefully by tuesday I'll have ,are good inroads at recovery.

Keep something for the holiwood sprint finish.

This is the funniest thing I've ever heard. I'll be a wreck.

Just looking at my last long run, there is 30/40s /m drop in pace at 10miles. Presumably that's where I'm running on empty, roughly how long is it going to take for something like lucozade to get into my system (I.e. how much earlier should I be aiming to refuel to avoid that drop)

(not that this is particularly relevant, as I'm only just starting back after 3 weeks off injured!)

There's an instant effect as soon as your body senses sugar has entered the equation, the actual benefit is more like 20 minutes.

Proper nutrition before the race is really important but in training you should try to do as many runs as possible not having eaten to get your body used to using reserves it already has.

This bit is actually one of the key crossover benefits coming from a cycling background, assuming you don't just cruise on your Fixie the 2 miles into work.

You'll be amazed how far your ego will make you dig to prevent the woman you just ran past half a mile ago who has decided to get back past you...

Well I was...

But the advIce Is still good, there's an old adage that for every minute you go faster than the time your capable of in the first half of the marathon you'll take 2 minutes extra in the second. The temptation to 'get the first half done and see where your at is really strong but certainly in my case a really really bad idea.

Quite enjoyed running in today, despite a dead iPod. Sunshine definitely helps.

I've been fueling all my CV exercise of late. As I dont want to lose too much weight.

Stopping that now though as goals have changed. Did a brutal mountain 16km, with only water, yesterday. Involving climbing over 500 steps, several 200m asents, and wet heavy snow. Pretty sure my head was swaying already after the first few km.

Got to the in-laws place for dinner, and my body started to self distruct. Cramps, dizzyness, and spasms in my foot arches.

Its obvious I've been slack over the last year or two, and need to get down to some serious training if I'm to survive the coming mountain duathlon.

Did the Greenwich Park 10km yesterday. First 10km race since I did this last time 8 years ago, though have run plenty in Triathlon.
They had to change the course due to post Olympic works in the park, which made for a nice sporting course, running up Maze Hill 3 times. We were dead lucky with the weather which meant plenty of people turned out to watch and cheer everyone on. The organisation, volunteers and marshalls were quality, will try and make this an annual thing.
http://connect.garmin.com/activity/279682133#.UTNBw3bMQU4.facebook

^ Rather impressive.

20 mile run yesterday, knees feeling it on the fixed commute to work today. Need to get a geared bike for days like this really.

^ Rather impressive.

This. Congrats

That's quick!

Did my first 12km commute this morning, really enjoyed it despite a tight calf muscle, probably due to carrying 2 days worth of work clothes and food, but was lovely running along the embankment in the sun. 58 minutes for 12.5km.

wow you guys are all so fast. I did my first half marathon in bath on Sunday. Never ran that far before and I must admit that the last 3 miles were the worst! I was happy that I maintained the majority of my speed the whole way through and that overall was consistent :)

Quick run at lunch time, slooooooow. Jamie would have run 8km in the time I ran 5.

I really wish we had showers at this office - Today is such good lunchtime running weather.

Intervals on Blackheath last night - I ended up doing 5 x 1k at 10k pace. Which is not quite what I was after...

I didn't realise that the meridian 10k included reps of the Maze Hill side of the park - fuck that for a game of soldiers.

Blister healed up?

Pretty much - It was pretty much healed from the day after, given that the skin on that part of the foot is so thick. It feels like an insole in my shoe.

I've been playing with different strides - I think I have found a pretty efficient gait now, where I am pretty much trying to emulate Dibaba - I land far more squarely on the ball of my foot, and I can really feel my glutes engaging too.

Now to dial it in and see those times come tumbling down...

Did 9.5 miles in 72 mins this morning before riding in to work. A bit slower than I'd like, but am trying to change my stride a bit - shorter paces and lighter footed, landing on the ball of my foot.

Feels like my old techique was ruining my legs (long strides and quite heavy heel strike), causing ITB issues and general joint pains. Still had sore knee and ankle by the end of the run this morning, but felt a bit less destructive than my old long legged pounding. Probably should have started trying this stride about 2 months ago rather than 11 days before my half. Oh well.

5km in the bin last night at 10km pace.
6 weeks to go before taper for my mara and the longest i've ran in the past 3 months is 9 miles.
i think i have a bit of a problem

Did a barefoot 6.6km around Notting Hill and through Kensington Gardens at lunchtime. Despite the rain, no blisters (rain + barefoot + lack of attention = blisters).

Quick 5k at lunch, my shins hurt.

I was also 7 minutes slower than my best time.

http://app.strava.com/activities/43488623#735425536