Thanks Trinity.

Straight leg raises with ankle weights is a good knee strengthening exercise as Trin suggested (and you can pick these up for a couple of quid at tescos).

Another good one is to use the yellow pages. Place it on the floor put you left foot on the yellow pages with your knee bent, your right leg should be slightly behind you. Slowly straighten your left leg so your right foot comes off the floor and very slowly, controlling the movement bring your right foot forward and place it heel first on the floor slightly in front of the yellow pages. This should take about 30 seconds and you might wobble slightly. Repeat maybe 4 or 5 times on each side.

You can do it whilst watching the TV and its really good for strengthening those inner quads.

Make sure you stretch your quads regularly and not just before/after runs. If you have a job that requires lots of sitting this can shorten the muscles.

Or better still whilst supping an ale!

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One small step for man.....

No it requires some concentration.

Thanks for that SE.I`ll give them a try.

I wouldn`t dream of it Steve.........( It might spill.)

How`s it going Granty.

See you`ve been puting the miles in.

Just a case of trying to stay healthy until Sunday now.

Hope the bloody weather improves.(In my corner of the country at least............ )

All the best.

Dave.

It looks as if the weather will be taking a turn for the better this way Dave.The wind should be easing of at least.

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BE PATIENT NOT A PATIENT

FIRST THINGS FIRST

That`ll be handy Hot Foot.

With a bit of luck they might keep the gales in the west country.............

Hope I`m not tempting fate..........

Morning,

Gales ;-) what gales !?! - looking out the Windows to glorious sunshine at the moment. It has been horrendous but I'm assured that the wind will die down and a slight increase in temp for Sunday so fingers crossed it should be a nice day.

Training is going well, stopped now, just waiting for Sunday to come around, in terms of time I think 2:15 is a realistic time, still aiming for 1:30 tho'

How about you - all going well ? (in a sort of post 2:15 sort of a way !!

It`s gone ok so far Granty.

Like you say,the training is pretty much done now and it`s just a matter of getting to Sunday without catching any nasties.

As for a realistic time,I just don`t know.

A part of me believes I can come in at around 2:05 or under,but it`s difficult to Know when I`ve never run more than 10k in a race. (2:10 is probably closer to the mark).

So I`ll just have to wait and see.

The most stupid thing is that I`m getting nervous already and Saturday night will probably be sleepless. (Unless I have a few beers to help me relax.......... ).

Anyway,lets just hope that come Sunday lunchtime we are both happy with what we have done.

All the best Dave.



PS. I somtimes think I take this stuff far too seriously.
Does it really matter if I run 2:05 or 2:20.........................................YES.. ..

Come on boys, this is the last week now enjoy the wind down period.

Just thought I would share with you my new PB which I got at Silverstone 1:54:11, had every kind of weather you could imagine, hope it is a lot better weather wise for both of you this coming Sunday, the best of luck to you both

1:54:11 - Blimey !! - fantastic effort TT, very impressed indeed.

Surely with it being the last week, it time FOR the Windup

Wind up Dave you mean

Exactly - he sounds nervous to me !!

It's the countdown for the "East versus West" virtual race.Hope you are both shaping up well.

__________________
BE PATIENT NOT A PATIENT

FIRST THINGS FIRST