Running

rescuing sheep

Nice one. On Fri I passed a spot where I remembered I'd once rescued a trapped sheep that had got wedged between a wire fence and a drystone wall.

What model Inov8 are Red? Clearly fast looking at your splits.

So it's 2 weeks to London. I've done the mileage, got a nice HM pb last weekend, all good.
A few days before that though I'd managed to smack my knee falling through a floorboard at home and felt it at about 11 miles in the HM, then again today 8 miles into a 12 mile taper. I stopped straight away and limped back, but pondering what the best course of action is.
Keep the legs turning on the bike?
Swim?
Run a little? (Only shorter runs left now anyway)
Rest up completely (and be fidgety and grouchy)?

When the knee is still it's fine. Not swollen but sometimes a sideways movement and it gives way a bit with a sharp reminder. Nothing excruciating but enough to tell me it's not right.

Or just get myself to the physio and let them tell me what to do.

Probably the last one...

They're the mudclaw 300.

@duncs physio. definitely physio. if only for the peace of mind it should provide.

That looks a lot more fun than 8 laps of Sutcliffe Park!

On here? ;)

http://www.cyclingweekly.co.uk/news/latest-news/londons-embankment-cycle-superhighway-overrun-joggers-219798?utm_source=Twitter&utm_medium=Social

Final week of taper before Brighton. Two easy 5k runs and a 10-15 minute jog the day before.

Will be supplemented by 40 minutes of 5-a-side tomorrow (no point trying to avoid injury by not playing, I'd only trip over something at home instead), 50km of gentle cycle commuting and a reasonably lengthy swim on Friday. Hope I don't get twitchy and decide I need to do a harder or longer run.

I appear to have finally got rid of my hip flexor problem touches wood.

Missed my favourite race of the year because of it though. Onwards and upwards.

What exercises have you been doing?

I do this one, amongst the other usual recommended stretches:
https://www.youtube.com/watch?v=rA8V4jRP0l4

The two times I've used this cycle superhighway I have found there to be a lot of joggers on it, so I did have to take care overtaking. However, I assumed this was down to the fact the the superhighway wasn't properly open yet. (Cyclists couldn't enter the highway at either end about a month ago, and had to do awkward kerb mount/dismount.) Once the highway is properly opened, and many more cyclists are using it, I assume the joggers will return to the pavement. Has it opened yet?

Early April is peak jog in London too. Everyone getting in the last few runs before the Springtime marathons (London, Brighton, etc).

I'm in a similar boat. Got some ankle pain (suspected tendonitis) but it's getting better. Hurts when I run but I can run through it but I'd rather not have to contend with it over 26 miles so I'm resting up.

Missing a few runs during these two weeks isn't going to harm my (or your) marathon performance when I can cross train without aggravating it. So it's time to let it heal as much as possible before the big one.

Did my first Parkrun on Saturday - Gunnersbury. Really enjoyed it, very friendly crowd and lot's more people than I'd expected.
Hips also felt good, so the more gradual increase in running frequency seems to have helped.... I think this summer might be seeing quite a bit more running from me now!

Sounds like a fair amount of non-running activity for a final week taper. If it were me personally, I'd probably drop the swimming, but then I swim like a brick so I burn valuable glycogen just trying to stay afloat.

Saying that, I also like to do some fast running in the final week. Maybe 2/3 miles @ target pace, plus a very easy interval session, although whatever you do should be based on easy, cut-down versions of what you normally do rather than anything new.

Swimming will mean a pull buoy between my legs for most of it so I'll be saving the legs. 40 minutes or so at a comfortable pace (1:50/100m - the pace I'd normally swim for twice as long at). The cool water is great for leg recovery though (will do a sneaky 400m or so this afternoon whilst my daughter has her swimming lesson).

The 5-a-side is my half arsed intervals session. It's very stop start, gets my heart rate up way more than running does (peaks 15bpm higher during 5-a-side). We just happen to be playing one of the really shit teams in the league this week so it should be easier than normal. I'll probably cover just over 2km in that 40 minutes but my HR will still average 150bpm or so (in comparison yesterday's 15k easy run in 1h35 averaged 153bpm).

Last 5-a-side: https://connect.garmin.com/modern/activity/1114470123

Last long run: https://connect.garmin.com/modern/activity/1119854775

Looks pretty sensible. Swimming's definitely a good little loosener, and you can always add an extra slice of malt loaf to the carb load to compensate.

Physio reckons I'm not too broken at least. More stretching needed, specifically ITB and glutes. Have booked a visit next Tuesday too. No big mileage allowed and nothing heavy at the gym, which is fine given I'm tapering. So I'll stick to some easy spins on the bike and maybe one short run back from work.
Sprint tri on Sunday, can be lazy doing that and use the 5k at the end for a bit of a run out. Should be fine.

Oh that looks good I'll have to dig out a band, I've been just stretching rather than looking at strengthening.

Just the normal stuff to be honest, and I do a martial art which has been handy (10-15 minutes stretching twice a week before training).

Hello runners, as part of my recent clear out, I have some OMM (smock, mid-layer, tights, shorts) and Innov-8 (rucksack, shoes) that are surplus to requirements.

All are virtually new with the Kamleika smock being worn twice and the shoes worn inside once.

Shoes are UK 8 and everything else is M. I'll get a proper list/prices together but would it be the kind of things anyone is interested in before I go to ebay?

What's a smock?

Waterproof jacket with a 1/2 zip.

Is smock the right term?

Which Innov-8 rucksack? Currently looking for something to replace my current (non running) rucksack.

I have:

OMM Kamleika II Smock, used twice so as new condition £85
OMM Contour fleece never used £32
OMM Trail T-shirt used twice, as new condition £15
OMM Kamleika Flash Tights 1.0 (never used) £20
OMM Kamleika shorts (never used) £20

(All size medium.)

Innov8 Roclite 243 size 8 (worn inside only) £50
Innov8 RaceElite 16 (never used) £45

Or £240 for the lot?

All prices including recorded postage.

I don't know but I like it - it's a good word.

OMM Kamleika is a good piece of kit.

OMM Kamleika Flash Tights 1.0 (never used) £20

How tall / skinny are you?