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01:29 PM ET (US)
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04:51 PM ET (US)
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Edited 04-24-2017 04:51 PM
aoife langan
05:26 AM ET (US)
Hi guys!!! hope everyone's training is going to plan! I'm starting to feel a bit battered at the moment (well actually my feet are) from the training and am just wondering would it be a good idea to start the taper a week earlier? we did 17 miles last sat and where planning on doing 18.5 this week and 20 the following then start the taper and bring it back to the 14 then to 10 then marathon. But would it be ok to maybe just bring it up to the 19 miles this week then back to 16,14,10 then marathon? or is a four week taper a waste of time and should i just woman up and get on with it??
Alan K
11:56 AM ET (US)
Hi All

First time on here so just seeing some questions raised
By now you should have gotten some of the stretching and core work pdfs I mailed
Aoife asked when is it best to do strength exercises so I'll throw my tupence in for what its worth
If you were to try 2 sessions i.e. running and core work the best way to decide what to do as the #1 workout will be the priority of the day
So if say the weekend the Long Run is on then the run is priority if on a recovery day you want to do a strength session then the core workout can be the priority
Just be careful not to over do it on any of them " Train don't strain" ....do not do any mad leg strengthening exercises that means you cannot run the next day as this will be counter productive. I am not recommending and weights training just your own body weight will be enough
Basic core exercises like plank, side plank, donkey kick etc...can be done each day as they do not exhaust you.

Stretching is always recommended so on days off or easy days do stretching nothing mental just 10-20 minutes, foam roll before to warm muscles up
After runs do some light stretches to loosen muscles out but always remember these muscles need to be hydrated so stay on top of your hydration

Mick Mooney
05:03 PM ET (US)
Just read Alan's email so i think i might drop the pre-run stretch.
Check your emails for more details of the different stretches
Mick Mooney
04:56 PM ET (US)
Maura & Aoife,
I am no expert but if I have the time I stretch before and after exercise. Most of the time though I'm straight out the front door to fit my run in before work. I enjoyed the run on saturday especially Aoife's comments about gardening in the dark because it was the only time you could do it without the kids destroying all the plants. Alan sent the following email about stretching today.

Hi All
I have been asked to recommend some stretching exercise supplemental to running schedule
As will all advice apart form running i..e Diet, stretching, strength etc... I can give what I have learned form experience and picked up on the way but for a detailed program I would always recommend consulting with professionals in the areas.
Stretching and core can form a Prehab routine to keep you off the treatment table and as with anything new gradually introduce yourself to it and let the body adapt.
Stretching general advice is do not stretch to the point of pain, it may do your ego good but it will not get the best results.
Try and stretch after runs ( we ease into most runs so first 10 minutes will warm up the body) never start stretching without some sort of warm up.
Foam rolling is another great way to stay loose, start with a soft roller.
Nothing is new just marketed differently , you can get a tennis ball to stretch the glutes, just sit and roll on it if you do find a tender spot sty on it for 20-30 seconds, release and go back to it this will allow blood flow into the area.
An old fashioned rolling pin (now called massage sticks) is handy to roll out the quads, calves and hamstrings......try not to use it after to roll dough.
A bottle of baby oil and a bit of self massage on the leg swill also help.
When stretching do not avoid the upper body as the body is a chain and interconnected so loosen out the back and shoulders also with stretches.
Core strengthening is a great way to build a string pillar and again start slowly
If you can incorporate core work twice a week to begin with and be aware floor exercises like plank and side plank to maintain a very straight back/side.
Core strength and stretches you may feel you do not need right now but it will be too late if we pick up a niggle.
A bit to it but if anyone is interest we can arrange an evening to illustrate a simple routine you can do at home.
A lot in it but take it gradually and again any question just send them on
aoife langan
02:28 PM ET (US)
I was wondering if you were to do some strenght exercises light weights, lunges, sit ups,press ups etc is it better to do them before or after a run to get the maxium benefits? :)
maura conway
06:19 AM ET (US)
Thanks Mick a great jog this morning with Aoife,Julia and Mark really enjoyed it we were all just wondering stretching which is better before or after a run and of the ones you posted to us which is the best few to do before or after!!!Thanks Alan we have you haunted.
Edited 03-01-2014 06:21 AM
Mark Ballantine
08:55 AM ET (US)
Great Idea!!! I'll have loads of questions soon lads...:)
Mick Mooney
03:12 PM ET (US)
Just a quick message to say that anyone who has a question about training or anything else to do with the Marathon might post comments on this notice board.
It's a bit easier to follow than facebook.
Don't forget it's 9am on Sunday at the cannon in Strandhill for a meet and greet run.
Deleted by author 02-21-2014 03:05 PM
Donal Parsons TrustPerson was signed in when posted
10:40 AM ET (US)
Welcome to our discussion area for the upcoming Derry Marathon.

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Enjoy and good luck with the training.

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