My Last Run

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  • snewma00snewma00 ✭✭✭
    20 miles completed on Friday - rained pretty much the whole way :-/
    Did 32 mins of sprints yesterday - 1km @ 16, 2 mins of walking (repeat x5)
    Another 19/20 this Friday at MP and then two weeks of tapering/eating!
    Hope everyone had a great Easter!
  • swittleswittle ✭✭✭
    Productive training, snewma00
  • Cal JonesCal Jones ✭✭✭
    I had a full rest day yesterday (lounging, computer games, one walk of about 2 miles, then food, a movie on TV and a nap) and felt a lot better today. Ran just over 4.55 miles, which comprised of 4 mile easy/steady plus 5 strides. No unusual sights today but I did get some smiles back from the other runners I encountered. I didn't run until 9.30am and I notice that runners are more friendly once it gets a little later in the morning. No one smiles much before 7am.
  • Nessie73Nessie73 ✭✭✭
    Cal, excited for you!
    Hazel, nice 20 miles
    Nice parkrunning Will, beach running swit, pissing rain running JT and just pissing running Stephen ;-)
    I had a lovely restful and greedy weekend on Mersea island, with a little running ( a 9 mile loop of the island and a 4 mile sunset trot), and lots of nice family time.
    Today saw my final 20 mile run, which was fine although my legs definitely feel heavy and tired now, and I am ready to taper. With the way my week has fallen, I've done 46.5 miles in this final "full" week of marathon training. Plus I figured I've done a 17 miler, 2 x 18 miles, 1 x 19 and 3 x 20.  So I reckon I'm ready :-)
  • Cal JonesCal Jones ✭✭✭
    You are, Nessie. Enjoy the taper and try not to freak out. :grin:
  • Stephen E FordeStephen E Forde ✭✭✭
    edited April 2018
    Todays morning run. 5.5 miles at 7.47 min/mi pace. No cycling into work today as I also ran last night and i want to rest. Last night was 4.5 miles at 8.45 min/mi pace. Ah yes there is method to the madness. All those minutes count.
    This is day 7 of my 7 day streak but....i am going to run tomorrow for reasons of social appointments. Distance and pace undecided.
    https://www.theguardian.com/lifeandstyle/the-running-blog/2016/apr/21/sub-3-marathon-data-strava-london
    Found this snippet. Who would have thunk it eh? Run more and you get faster? Its almost as though there is a method to the madness....

  • Cal JonesCal Jones ✭✭✭
    Those numbers seem quite low, actually, Stephen - I'm in the 4-5 hour bracket and I peaked at 40 (2 weeks at 41 and 1 at 42). A lot of the fast peeps do 70+ miles a week. Some even do over 100.
    I guess I'm more of a grafter. I don't have much physical talent but I work hard. Those people who can equal my PB on half the training would be a lot faster than me if they did my training.
  • JT141JT141 ✭✭✭
    Good streaking Stephen. I've never really understood the taper.
    18.1miles today in 2hrs19. No real plan to it. Lot of crisscrossing my route and zigzagging about. It's was a 9miler which became an HM (at which point it categorically pissed it down which was all too much for a passing cyclist who had a sweary outburst) which became a renewing "may as well do another mile".
  • Looks like excellent prep work, Nessie - nicely done.
    Same goes for Stephen and Cal.  I'm sure it will all pay off.
    The usual grit and grind from JT. 

    I had an unplanned 3 days of rest, mainly due to chocolate and a general feeling of demotivation. Not sure why. Anyway, I got back on the horse yesterday evening and certainly paid for those extra calories , which have turned into extra pounds. A tough run and definite signal to reign in the diet. 45 mins at HM pace. Will not allow myself to slacken off without good reason again...unless I do.
    I run, therefore I am.
  • Bit behind on posting as life, work and fortunately going running got in the way in the last couple of days.

    Stephen, I just waded through the stream barefoot - the water was clear so I could check for obvious nasties.  I generally have no issues with taking a break on a run - another reason to stop is for navigation if I am trying out a new route and need to check the map (on my mobile) or sometimes for relaxed eating or drinking on an LSR.  I don't like having to stop on a tempo effort though as it takes time to get back into it. I plan those routes accordingly.  Good weekly mileage btw and your plans to increase it are sensible.  I have only done 7 days in a row a couple of times whilst not doing specific training and found it surprisingly hard work.  At the moment I need my days off (2 a week).
    I'm hoping that the more mileage = faster over the marathon distance as I have been following a P&D schedule which has seen my peak mileage at 55 mile weeks rather than my standard 40-45.  I will see in just over 2 weeks if it has worked.  No sub 3 for me though!  I'm "only" doing the baby plan though, there are ones with much higher mileage.

    Don't be swallowed up by the sand swittle.

    Have a good 20 miler tomorrow snewma.  Nice speedwork session there.

    JT weren't you talking about a "look at me" T-shirt a few posts further up?  Were you wearing it maybe to get the wolf whistle?  Nice rainy running (much better than rainy cycling).

    Sound's good Cal.  I'm not sure I would be up to smiling before 7am either.  Here you are expected not only to smile but also to heartily greet everyone you meet.  
     
    Good to hear you had a nice break Nessie.  Excellent work on the long runs.  I am looking forward to you having a good run in London (if everything goes well on the day of course)

    I wouldn't worry too much about the break and the chocs Will.  

    For me:  a 6 mile recovery on Tuesday evening, for once on my own rather than with my group as I wanted a flat route.  Tired legs before, less tired legs after so it seemed to do the job.  Yesterday, 8 miles with 5 x 600 intervalls.  Reasonable session with more or less even results - I will blame the gusts of wind from the rapidly approaching rain for the slower pace on number 5.. ;-)  
    This first week of the taper is still quite intense although the mileage is going down (a bit).  Will see how it goes.  Rest day today.

  • Cal JonesCal Jones ✭✭✭
    Well, I was wearing my "look at me" leggings today - high vis yellow with forest green stripes. They're insanely comfotable, though. Almost considered wearing them in Manchester but they'd clash with my club vest. :lol:

    Beautiful weather today - sunny and relatively cool. Wore last year's Manchester shirt to inspire myself. Did 4 miles with the middle two at around MP. Legs felt as good as can be expected.

    Will, sometimes we need a break. The sluggishness is mostly likely down to sitting around. I feel shite after Christmas most years (although not so much this year as I did parkrun on Christmas day).
  • JT141JT141 ✭✭✭
    9miles in just over 1hr07 this eveningArms were out again. Lots of running clubs around. Saw a crow with a limp eating a baby bunny.
  • Nice run JT. Hopefully the extra protein will aid the crow's recovery. 

    Form, legs n lungs behaved themselves last night. 5 miles in 45 mins - quite a decent pace for me. Off to West Wales now for a bit of run-tourism. 
    I run, therefore I am.
  • Nessie73Nessie73 ✭✭✭
    Cal- eeeek! two days to go! I shall be trying to track you once I get back from my run. I have a few club friends running too- look out for the Orion vest ;-)
    So in true taper stylee, I went to the club on Wednesday evening for a forest run, and a couple of miles into the (too speedy, too mucky, too hilly) run, my lower back / right glue just seized up.  Then it did not ease up. So I jogged home with a kind friend, and panicked!  I've been foam rollering, digging at it with a tennis ball, stretching, and even did a pilates stretch session last night (which I loathe).  A little late for stretching after 5 months of none.... but fingers crossed, I tried a very tentative 4 miles this morning, and it was fine, then a little achey, so I cut the run shorter than planned.  Followed by a swim, which seems to have loosened it up. Then back to the rollering and tennis ball later. Hopefully it's just because I tried to do a tricky run the day after I'd done a 20 - and on the back of a week of 45 miles... 
    Fingers crossed...
  • Careful Nessie! Will cross fingers and toes that it is a one-off thing.

    Nice pace Will, enjoy Wales.

    JT, you've just put me off my sandwich.  Won't last though as I'm currently permanently hungry.

    Don't know how much you will be online so I wish you the best of luck for Sunday Cal.  You deserve a good result after the hard work you have put in despite all those niggles.  Will think of you when I'm out running on Sunday.
  • Ah forgot: 4 and a bit miles recovery pace with a few strides.  Lovely evening.  A farmer was plowing a field, the damp earth smelt fantastic.  He was being followed up and down the field by a group of the local storks looking for titbits.
  • Cal JonesCal Jones ✭✭✭
    Nessie - hopefully it's just a taper tantrum. (Though, if you remember, my calf seized up in January when I did a long hilly run the day after the running workshop where I did hopping drills... so yeah, it could be a touch overloaded. But your training is done now so if you have to take some extra rest, don't worry).
    Thanks for the best wishes. I've had less training this time (due to injury) so not sure if a PB is on the cards but I'll give it my best. And if not...I've two more marathons this year. :)
  • snewma00snewma00 ✭✭✭
    20 miles done, was tough, took me ages to get going. Not sure I'd given my body time to recover from the sprint work this week. Was very warm too in bits, typical really after all the bad weather we've had.
    Time to taper now, 2 weeks to go till VLM.
    20 miles took 2.32 so on track for sub 4, just already dreading those last 6!
  • Cal JonesCal Jones ✭✭✭
    Well done, snew...enjoy that taper. It takes me an hour longer to run 20, so I'd say you're definitely on track.
    Did my mile jog around the block to shake my legs out. My left foot is being crabby. I don't know why - I did sod all yesterday. But it seems OK when I run, at least.
    At this point I'm not sure whether to be nervous or excited about tomorrow. At least I know what to expect.
  • JT141JT141 ✭✭✭
    snewma unless you walk the last 6miles you'll be sub4hrs for VLM. I'm assuming you're going for 3hrs given your training pace.
    I've lost track a bit of who's running what marathon and when.
    7.5miles in 57mins. Not in the mood. Constant heavy breeze and thick damp air made for conditions to which I am not suited. Still it clocks the pathological weekly 40+miles.
  • Very good work, Hazelnut and Snew. Dedication, as Norris McQuirter used to say.

    All the best for tomorrow, Cal. Enjoy the occasion. I'm sure you'll have a great time.

    A bit of Parkrun Tourism for me this morning at Llanelli Coastal. Fab atmosphere again, with 50th Parkrun cakes, Welsh humour and a whole set of pacers. The first Swallows of the year zoomed over me as I warmed up - 7 of them :) I decided to go with the 25 min pacer and stuck to him for the first 2 miles, to see how it would go. I had some in the tank so broke free from the 25ers for the last mile, pushed it and ended up with a PB of 24:16. 30/122 runners meant I was well chuffed. Bushy Park next weekend. 

    I run, therefore I am.
  • I was thinking similar to JT regarding snewma and sub 4.  But we shouldn't put anyone under pressure.. ;-)

    Good weekly mileage JT.

    Maras are (I think):

    Cal:  Manchester (today), Liverpool
    Nessie and snewma VLM
    Hazel Zurich (same day as VLM)

    Excellent work on your parkrun Will.

    My mara plan had proposed a tune up race for me yesterday but there were none available within a sensible distance so I tried out a progressive run instead.  2 miles of warm up as I would do for a race (jog, drills, a few strides).  Then 2km at MP, 2 at HMP, 2 at 15k and 2 at a bit faster than 10k race paces.  Hard work solo but I was pleased with the results.  Splits for the 2km show a nice progression:  9:46, 9:25, 9:08 and 8:51.  

    Out for my last long run later, currently keeping an eye on the Manchester tracker..

  • Nessie73Nessie73 ✭✭✭
    I've just had a peek at Cal's result, but I'm going to let her post it here when she gets a chance. I'll just say a huge congratulations :-) :-)

    Me- cut short the planned 16 miles to 13, as my bloody glute / lower back were niggling :-( I think the plan now has to be to do very little in terms of mileage except stretching, rolling, cross training
  • Yep.  She can be very proud of that result.  Excellent.

    I also cut my 16 miler short but to 10 miles not 13.  Yesterday's efforts in combination with not being able to cope with the 20 degrees plus left me pretty much exhausted and gasping at recovery pace.  If it is as warm as this in 2 weeks I will be in trouble.   
  • swittleswittle ✭✭✭
    Whether I saw Cal or not, I don't know, but I walked, trained and trammed my way over to the Manchester Marathon to support a virtual friend from Edinburgh, who is now an actual friend.  She posted a PB.  Perfect conditions.
  • Cal JonesCal Jones ✭✭✭
    I did indeed and thanks! I knocked a bit over 11 minutes off last year's time with 4:18:20. Unfortunately the results thinks I'm male, but I've sent them a message so hopefully they will correct that.

    My plan of sticking the the 4:15 pacer for as long as I could seemed a bit risky but I went with it and actually stayed with him longer than I thought. He only started going away from me slightly after mile 18, and then I slowed to 10:20s from mile 22. I was expecting to slow and built that into my plan, but actually, given that last year I was running 10:40s and 50s (and one mile over 11) it wasn't that huge a slowdown. Even managed a sprint finish. I'm very tired now and my dodgy hip is a bit grumpy but beyond that, my legs don't feel quite as trashed as last year. I'll know for sure tomorrow.

    Hazel, hope it cools down for you a bit! And Nessie - hope your niggles don't get too bad.
  • swittleswittle ✭✭✭
    That's a large slice off your time in 2017.  Very well raced, Cal.  
  • snewma00snewma00 ✭✭✭
    Amazing Cal - well done!
    Thanks for the pressure everyone, I definitely am not going for sub 3! Haha.
    I'll take 3.59.
    I've broken down on the two VLM's at about mile 22 so need to mentally get past that. Taper time now, luckily experience is telling me not to get too edgy
  • No pressure at all snewma.  :)  In my experience it is a good idea to have a modest goal rather than an over-ambitious one.  Then you can be really pleased when you smash it rather than be disappointed by missing it.  If you have a good day and get past the 22 miles well, who knows. 

    Cal, have a good recovery. 

    Swittle that is nice regarding your friend and watching the mara.  I am almost surprised there was no running involved on your journey.  :)

    Hope you can get those niggles sorted quickly Nessie.

    Rest day for me today,  so errm no MLR - just dropping by..
  • swittleswittle ✭✭✭
    Sound advice ^ Hazel.  I didn't run until after 9 at night yesterday, mostly beach & XC.  Some excitement at the former Coastguard station: ambulance, vehicles with blue lights flashing and people in waterproofs looking out to sea.  
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