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Ice Ice baby. Plus ibuprofen. Take it easy when you come back as your calf will prob feel quite tight.

So you have a good base fitness. I would go with Mon easy 6km. Tues 3km speed session either 3/5x1 loop at 70-80% effort. Stopping or warming down after each loop for 1 or two mins. Or if you’re short of time split the loop up into segments say 3, then go for 60/70/80% efforts with 40sec warm...

There’s plenty of science to back this up, I don’t have anything with me at the mo to show. Running at a slower pace increases your endurance and recovery muscles. Running slower works out your tiny twitch muscles that help with endurance and recovery. Plenty of slow runs at different distances...

All of that I never have to worry about again! Unless of course I feel the urge to do 24hr bike races! Yeah fingers are always risky.. but as long as you keep your wrists warm your fingys shouldn’t freeze.. hence why I normally have a snood wrapped around my wrists when cycling or running. Blood...

When I wore them they never kept the water out or in.. just a gimmick isn’t it. Like I said above though they do keep the heat in.. which I understand is not good for some people, but I liked them for when you’re on a hill at 3am freezing one tits off. I feel the cold and yes I should run...

Great splits. Get down onto the seafront and knock out 5 miles along to shoreham and back with east to westly or whatever. Hard, balls out, into the wind then fly home, you’ll defo beat that time. Using the run to and from home as warm and downs. Running into the wind can double as hill...

Another one for Hoka Challengers. Love em, still wear my old beaten up one. Even though they’re neutral, you get a good amount of stability to n them. The most comfy trainers for both light trail and the road. Used them for a number of Ultras. But heavy for the road but can transition between...

Haha I laid down for a ten min kip on the Sunday morning, as the relentless moving begun to make me fill sick.. realised I was on top of a stinging ant nest! I thought that was a sign not to rest again keep going.. I think the morning temp was something like 18c and just got hotter and hotter on...

Yes remember it well. Yeah the corner or coming down the mountain will be after surgery in Birmingham hopefully before Christmas and once my tumour is removed and prosthetic is implanted.. then it’ll be all about rehab again. Double rehab! can’t do things by half! But I have my goals (slightly...

Thanks guys and girls! Thanks for your kind words.. I think I took a bit of a wobble the kinda of 17/18 mile wobble when you see another hill and think why the f**k am I doing this.. rehab can be a very lonely place at times esp when your body ain’t doing what you want it to. But hey, back on...

Hiya all, haven’t posted on this thread for ages.. but kept an eye on it.. so I hope you don’t mind me posting this. Just a quick note to say thank you to Rob G and Knocky for your kind words on Strava recently regarding my rehab/Kneehab. I won’t get into the injury or whatever as I can bore...

Looks like i wont be sharing my birthday cake then!

Running around the AMEX on the sunday.. football on saturday.. not a bad birthday weekend... Though due to my lack of any long runs this year someone might have to help me up the steps on lap 2 Maybe a Pie stop on each lap or so?!

Good luck to all Weakest runners.. Make the Boss and NSC proud!

haha yeah.. and the other one that gets good airing is... " This is your last big hill...promise.. Dig deep fella" ....

Almost as bad as .. "next checkpoint.?. yeah er just around the corner mate" :lolol:

If you've done about 14 halfs in the past then you'll be fine. In my experience the tail end of the race is the fun bit as the pace gets quicker and you find that extra bit of jazz in your feet and legs to get you home.. its the 18ish miles of a marathon for me are crap.. Don't mind crowds...

One day my friend. Need to get back to basics as my training is everywhere. Once i get back to enjoying the miles and regain my enjoyment of shitting and vomiting in woods ..I'm there! I blame it on the Home Brew personally.

Yeah it does depend on your level of fitness and what your previous running experience is. I've known people complete Ultras 140 + 500 miles on 30 mile a week or less.. but they're hard, experienced bast#rds. It can be a hard slog during the race when you know you haven't the right amount...

Not sure about serious mileage for me at the mo.. With other things in life getting in the way of running in the last year, I've had to put off my big runs this year as I've not had the time to build up decent block of running. Also I haven't really got a decent year of running to fall back...