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mdunn77
1540 Posts |
 Posted - 22 Aug 2009 : 1:44:19 PM
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Hi all.. back last night from a fab week in Menorca. Lots of sun, sea and sand and a fab pool at the villa too. I only managed to get out running once, doing about 5 miles along rocky coastal paths with lots of ups and downs - over 700m total elevation gain. That was at about 8am on Tuesday and it was already very hot and humid by then - I looked like I'd been swimming when I got back! I did however do lots of swimming - plenty of open water stuff in the bay.
Up and out this morning for a new race:
Sat 22nd Aug - Hard as Snails 10K - 00:57:12 - 9:13m/m - avg hr 87%WHR/184bpm
This is organised by the people who run the G3 and is more or less a reverse of the Jan G3 route, so lots of hills on varied terrain - muddy paths through forest, sand, fields and gravelly tracks. In the race car park there was a mobile cafe complete with espresso machine, so I had a pre-race shot of espresso (only £1) and had to hold myself back from sprinting the 150 meters up hill to the start  The race was great fun, very hard as usual in this location although different with it being warmer and reasonably dry compared to the Jan, Feb and March G3 races. The rest this week must have helped as I finished in 57:08 (watch time) which is a major course best here - my best in the G3 being 1:05:11. After the race I got talking to a lady who was looking for a club and told her all about UKnr - hopefully a new recruit coming soon.
Update: official results have me at 57:12 - there was only a chip timing mat at the finish so that makes sense.
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Edited by - mdunn77 on 22 Aug 2009 6:42:49 PM |
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deano
818 Posts |
Posted - 22 Aug 2009 : 2:16:34 PM
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Great run today Matt, PB for the course well done mate...
Deano.... Always enjoy your running. |
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Heavyweight
1450 Posts |
Posted - 22 Aug 2009 : 5:48:51 PM
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| Nice running Matt - now you've warmed up, you can enter Burnham Beeches on the day tomorrow. |
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Wicked D
2207 Posts |
Posted - 22 Aug 2009 : 5:54:27 PM
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well done Matt great running welcome back
"If you're going through hell, KEEP GOING"....W Churchill |
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mdunn77
1540 Posts |
Posted - 22 Aug 2009 : 6:22:09 PM
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Thanks guys..
HW - I don't think so mate - I reckon the missus might have some strong words to say about that |
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LittleBigMan
1064 Posts |
Posted - 23 Aug 2009 : 1:35:15 PM
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Well done Matt - good running! Hope you enjoyed your break!
Well I don't know, you can even afford to have a break in Menorca and not jeopardise your spot at the top of the grand prix 
You're having a great year!
_________________________________________________
"The will to win is worthless, without the will to prepare." |
Edited by - LittleBigMan on 23 Aug 2009 1:44:49 PM |
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mdunn77
1540 Posts |
Posted - 25 Aug 2009 : 1:17:56 PM
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Thanks Ian.. although I wouldn't be surprised if I'm caught towards the end of the year
Mon 24th Aug: 45 mins spinning
Tue 25th Aug - 4.15 miles - 00:36:47 - 8:52 - avg hr 78%WHR/162bpm
First run in my new Inov-8 F-Lite 230s. Very comfortable and light.. I'm going to alternate these with my Newtons for a while.
Wed 26th Aug - 7.83 miles - 01:21:02 - 10:21 - avg hr 69%WHR/150bpm
Had planned an 8.3 mile loop for this run but when I got to 4.25 miles or so, my left achilles really tightened up. I stopped and stretched a bit but had to carry on - the quickest route back to the office was still over 3.5 miles  It got progressively more painful as the run went on and I had to stop a few times along the way. On the hunt for ibuprofen now.. |
Edited by - mdunn77 on 26 Aug 2009 12:58:01 PM |
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Heavyweight
1450 Posts |
Posted - 26 Aug 2009 : 1:22:47 PM
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| Matt - Is that a usual twinge or not? Always worth noting what shoes you are wearing when these things develop. (I'm slightly suspicious of my Kalenij shoes for causing me achilles irritation & only wear them occasionally now) |
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mdunn77
1540 Posts |
Posted - 26 Aug 2009 : 1:28:37 PM
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| no, not really, although I was wearing my Newtons today.. I could well have picked something up yesterday whilst wearing the new shoes though. |
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MarkWillcocks
1275 Posts |
Posted - 27 Aug 2009 : 06:37:23 AM
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bugger.........achilles .........
mines just a niggle....to be honest i reckon mines just the extra walking i,m doing!!!!
got a nice little strap from a Buyology shop....works a treat.
He who dares Rodney, he who dares. |
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Ian B
1336 Posts |
Posted - 28 Aug 2009 : 9:31:52 PM
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Hey up Matt , good to see you enjoyed your hols and went straight back into it with a nice little challenging 10k............although hope the achilles is nothing too serious
Ian B |
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mdunn77
1540 Posts |
Posted - 29 Aug 2009 : 7:42:04 PM
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Thu 27th Aug: rest
Fri 28th Aug: 30 mins on elliptical followed by 500m in the pool
Sat 29th Aug - 6.56 miles - 01:01:04 - 9:19 - avg hr 72%WHR/154bpm
Achilles felt much better after the swim yesterday so I decided to try it on a shortish run.. Still fairly stiff and a bit sore but overall it's just feeling a bit weak - I think this is a knock-on thing from my earlier calf injury and I need to strengthen the area up again, so I'll start working on that in the gym. The run itself (achilles aside) was great - much cooler this evening and I felt very strong, which I think is reflected in a relatively low HR given the pace. Getting nearer to 9m/m on 70% WHR runs is a target so I'm very happy with this.
I'll most likely rest it up tomorrow and see if I can manage a longish run on Monday.
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LittleBigMan
1064 Posts |
Posted - 30 Aug 2009 : 07:48:44 AM
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Good training Matt and best to be cautious with the achilles as you are doing.
About to head out on my own LSR in next few mins.
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"The will to win is worthless, without the will to prepare." |
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mdunn77
1540 Posts |
Posted - 31 Aug 2009 : 11:11:53 AM
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no running since Saturday.. took the kids to the Natural History Museum yesterday (fab day) which meant lots of walking and my achilles was stiff and sore last night. I had planned to get up and do a LSR this morning but decided against it for now. I may go out this evening but perhaps only for 5 miles or so.
I'm torn between being cautious with this injury and trying to train through it. I've set myself some aggressive targets for the remainder of the year and I'm feeling frustrated at not being able to train to plan. That said, I'd rather do less training but be in a position to take part in the RNR, the Beacy Head mara and the Druids Challenge than make it worse and not be able to take part in some or all of these events.
Since Edinburgh (end of May), I've only run further than 10 miles twice - once in a HM and once in a LSR at the start of August. That's really frustrating me as I should be up to 19 miles or so by now.
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mdunn77
1540 Posts |
Posted - 31 Aug 2009 : 7:14:37 PM
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Mon 31st Aug - 8.29 miles - 01:18:14 - 9:26 - avg hr 74%WHR/157bpm
Got out early evening but decided to keep it to around 8 miles. With my new f-lites on and an ankle support I felt great - no achilles problems at all apart from slight stiffness at first which soon eased. Slight tenderness now but nothing much compared to the last few days. The f-lites are great to run in - very lightweight and without too much support so you can really feel the ground through them and it's great to feel your toes spreading out on impact and naturally absorbing the load.
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Matt's 2009 Diary
