tag:blogger.com,1999:blog-9214414108660001486.post2894543362538228353..comments2024-03-25T13:23:20.796+00:00Comments on Solo Run: MAF Test #3Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-9214414108660001486.post-29263695342002136082009-01-11T01:40:00.000+00:002009-01-11T01:40:00.000+00:00Good luck tomorrow!And happy anniversary - there h...Good luck tomorrow!<BR/><BR/>And happy anniversary - there has been a hell of a lot of improvement over those three years. May it continue for many more!UMaine Cooperative Extensionhttps://www.blogger.com/profile/07620176671060057452noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-57907466368898418532009-01-10T02:10:00.000+00:002009-01-10T02:10:00.000+00:00A modest improvement in the test is better than no...A modest improvement in the test is better than none at all. That first mile is always going to be quicker. If you've been doing any speedwork at all, the good 'stroke volume' of the heart allows you to run faster at the start of a run/race/test for a low HR.<BR/><BR/>You haven't been doing speedwork though, so the gap, as you say, is due to endurance. There's always going to be some gap though, even if endurance is 'perfect'.<BR/><BR/>Which leads to the 10 mile race... I think you'll run well (it's an endurance event). Perhaps sit on Thomas for 7 miles or so and psych him out ;)Ewenhttps://www.blogger.com/profile/01093209634556111656noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-48217264737896138422009-01-09T23:54:00.000+00:002009-01-09T23:54:00.000+00:00it should be interesting to see how the 3 of you d...it should be interesting to see how the 3 of you do against each other. On any given day I'd say its a roll of the dice who wins! Good luck!Love2Runhttps://www.blogger.com/profile/17862751632099235794noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-20985732612760876072009-01-09T18:00:00.000+00:002009-01-09T18:00:00.000+00:00Mike, thanks for the tip. I'll have to get the fin...Mike, thanks for the tip. I'll have to get the finger out as I am very lazy when it comes to non-running activity.<BR/><BR/>Richard, I read that you were a bit under the weather, recover well and maybe we'll see you for the Little Isdland 4 miler on the 25th.<BR/><BR/>Thomas, I was using the word slow in the relative sense. I'll do my best to pace you but i'd say you are closer to a 10 mile PB than I am.<BR/><BR/>Brendan, Our first run together was one of my first runs ever and you were much fitter from where I was standing (i.e. looking at your back disappearing into the distance)Grellanhttps://www.blogger.com/profile/07132757537248747078noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-24485564232531059152009-01-09T13:16:00.000+00:002009-01-09T13:16:00.000+00:00You've certainly come a long way in the past 3 yea...You've certainly come a long way in the past 3 years which just goes to show what can be achieved with a dedicated effort. I can still remember our first run together - neither of us were that fit!!<BR/><BR/>Happy anniversary !!!briceyhttps://www.blogger.com/profile/06537061506035169437noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-37132057473431880512009-01-09T12:28:00.000+00:002009-01-09T12:28:00.000+00:00I hope you were kidding when you predicted a slow ...I hope you were kidding when you predicted a slow race. I was planning to do what I should have done in Blarney last year and use you as a rabbit, ideally overtaking you on the last mile, but I'd settle for a PB behind you if you drag me to a fast finish. I'm generous like that.<BR/><BR/>Watch that knee!Thomashttps://www.blogger.com/profile/07802380462713592586noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-3109435565644292542009-01-09T09:59:00.000+00:002009-01-09T09:59:00.000+00:00Lidl are doing a massager with an infra red head. ...Lidl are doing a massager with an infra red head. At 15 quid it won't be the worst thing you ever bought for sore muscles. I think I'll give Mallow a skip. I have no speed work done but more than that I am on antibiotics for my throat and eyes. Anything over 5 miles and the HR just shoots up at the moment.Richardhttps://www.blogger.com/profile/05739196746383254321noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-47777427306111609782009-01-09T01:51:00.000+00:002009-01-09T01:51:00.000+00:00Nice work Grellan. Looks as though the test resul...Nice work Grellan. Looks as though the test results are coming along.<BR/><BR/>In regards to the ITB, one of the things that really helped me was massage (albeit very painful) - but the one technique that seemed to work the best happened to be something you can do at home yourself. <BR/><BR/>I would lie on my left side (my right ITB was the one w/ the issue) and use the heel of my hand to put some pressure on the ITB right above the knee. Just push down and hold for about 5-seconds. Then I'd move up about an inch and do it again. Overall I might do this 4 to 10 times depending on how it was feeling. This would stretch the band right around the knee area and it usually did enough to stop the rubbing immediately. <BR/><BR/>Then using a hard foam roller every couple days whether it's bothering me or not seems to keep it loose enough most of the time.Mikehttps://www.blogger.com/profile/06747591179607121086noreply@blogger.com