Running

XC races are great. Enjoy hitting your highest ever heart rate in the first 30 seconds as you are sucked up in the moment and sprint from the start.

This. Turns out my 10k PB is from an XC race

Wasn't going to run today but it's so nice out just back from cheeky 3 miles. Run England have 3-2-1'd the local trails so I took the 3 route for a spin, quite a nice set of 3 x 1 mile loops.

5k. Finally. Didn't die. Now I just need to keep doing that until the times come down or it gets easier[1] and then build up to 45 minutes (and aim for 10k). That might be a bit easier when I get rid of 12kg of excess weight.

1. I know. It doesn't get easier, you just get faster.
   

I ran this morning (it was amazing: running in the meadows just after the sun had come up, with a rainbow over my shoulder - sounds so cheesy but honestly it happened) and now my back really hurts. I don't think I did anything particularly different, other than vaguely twist my ankle on a paving stone - which doesn't hurt now.

Can anyone recommend some stretches or something that I can do, bearing in mind that I'm at a desk and then will be on a train for 2 hours? So no lying on the ground or anything.

Carrying that rainbow over your shoulder probably caused the back pain?

Hard to recommend stretches without knowing what bit of your back it is, probably best to focus on good posture whilst sitting at desk & on train then get a physio appointment booked asap.

I think it was that darn pot of gold at the end of the rainbow, don't those leprechauns know it's all done on contactless these days.

It's my lower back - I'm concentrating hard on sitting correctly, instead of my usual slouching, and eating 'medicinal' oreos.

Managed 11 miles in just over 80 mins this morning, am quite pleased. Definitely know I'm capable of a half in early November now.

Just need to work on my speed now - should I be focusing on some shorter tempo runs to do this, or keep bashing out the long'uns to keep getting conditioned etc?

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Try to take moving breaks stand up, general stretch up and keep moving about etc. Oreos may help.

mix of both, don't overdo it tho.

Nothing resembling a foam roller around? How about a tennis ball?

So just been diagnosed with an inflamed iliotibial band following an mri.

Luckily not the damaged lateral meniscus as previously thought.

Now my question is, The hospital want to pump it full of hydrocortisone and then some light physio.

Do I really need to go through steroid injection treatment and would lots of physio be mutually beneficial even though it might take longer?

I read online that steroid injection is one of the last resorts for this kind of injury.

Are the hospital just trying to do excess treatment (private hospital)?

inflamed iliotibial band following an mri.

An MRI.

For an IT band problem.

Only in murka...

Lrn2ITband

http://www.youtube.com/watch?v=M0e8FPL787E

That will be $5.2 bazillion plz

yeah, doc thought it was cartilage problems. Im also soon going to have a 3d printed model of my knee which will be fun

USE ALL THE INSURANCE!

doc thought it was cartilage problems

Doc didn't want you to sue him to death, have his children sold into indentured servitude and his / her wife / husband have to go on the game.

Thanks, Obama!

I'd mostly thank Obama for the 3D-printed knee, that's super cool!

Through years of cycling I have scans of my entire spine and skull / brain, I'm going to check if I can get those printed too.

I'll post you my foam roller. (Used)

$500 delivered.

No injection, ITB can usually be managed via stretches and (painful) massage. I was given a red stretchy band thingy that was v.useful for resistance on specific stretches.

Then work on your core strength too.

So I didn't get into the Tokyo Marathon in Feb. bit of a blessing in disguise as I would have struggled to afford a decent length stay to make it worthwhile.

That leaves Paris on 12th April as a definite and I'm still waiting to hear about London for 26th April.

but Run Dem Crew have also just decided they're going to run the first Marathon de Bordeaux Metropole on the 18th April.

and crazily I'm sorely tempted to do it. my marathon training is going to be kicked up a notch this year (training towards a 3:20-3:30) and will be extending the mileage a bit more on the easy runs this time around whereever I can and this year I'll be doing strength training whereas last year i neglected that side of things.

I reckon the first two at least are doable, if i do get into london I think I'd just run it again for the occasion rather than to beat my previous time.

it's probably not my best idea ever but the thought of doing 2 marathons in a week or 3 in 2 weeks really appeals.

Inb4 kl

I do 2 marathons each morning before breakfast, wearing a wet flannel, in the arctic, with thumb tacks in my shoes

Paris eh, any places left?

try here http://www.asochallenges.com/en-EN/home?destination=subscribe/schneider_electric_marathon_de_paris_2015

I'm doing the STHLM marathon next year if anyone fancies joining - http://www.stockholmmarathon.se/start/index.cfm?Lan_ID=3

^ Very beautiful race and a well organized event. Ran it last year and enjoyed it massively.

Did a tempo run yesterday to get back into the swing of things after a busy couple of weeks without much running. About half way through I started to get pain just below my left kneecap, towards the outside of my leg. It was actually more painful when I slowed down so continued with my run and finished feeling ok. I felt it a little today but thought a fast 10k would be ok but had to cut it short because it was still hurting and wasn't getting any better as I ran.

Will take a few days rest to see if that helps but I'm really hoping this isn't the end of my marathon training before it's even begun! This was not helped by someone in the office saying "classic IT band issue".