My Last Run

dangeroushamster

I have questioned the need for tapering in the truest sense myself and all my PBs have come off the back of not tapering but dialing back the intensity...

I've read to realise the benefits of a run is different for each type

• Easy runs take 1-3 months 
• Intervals a week
• Anaerobic 1-2 days

Roughly...

I have always stuck to no hard sessions the week before to easy runs just to keep the legs ticking over. I have always done parkrun the day before but again easy as you like. Then make sure you take on easy digestible energy which your muscles absorb so they are ready race day...

It's probably all horse manure but that's in my head now so has become my thing. Alongside peanut butter and jam toast to start the day... 

john bateman 6

DH, well you've crtainly got a formula. On the Parkrun the day before, I can understand this but personally could never control the urge to run fast. I think I broadly agree about the payoffs for intervals, especially in 5k races.

Cal Jones

I just had to suck it up and go private, DH. Nice medal collection, there.
I'm with John...even when I'm taking a parkrun comparatively easy, I'm still running a lot faster than my easy pace. My pace at Alexandra (day before Manchester Marathon) was only 1 min 10 seconds slower than my fastest run this year (both on flat tarmac courses, so comparable).
As far as tapering goes, I've always reduced mileage somewhat but kept a bit of intensity in there in the form of parkruns and strides. Having said that, Manchester this year was the first time I've run a parkrun the day before  a marathon (though I've done parkruns the day before halves and shorter).

10 miles today with some tempo stuff in the middle. I decided to get the speed work done today before the Sun goes nuclear (since I don't like to carry water on faster runs) so headed down to Links Road in Tooting to run the "ladder". Links is a long road that runs parallel to another road, Seely Road, and they have a bunch of alphabetical roads between them (starting with Ascot and ending with Jersey). The idea was to go fast on the alphabet roads, recovering a little at the Links/Seely ends, from Ascot to Jersey and back again. Then tempoish the full length of Links, slower at the end then tempoish back down Seely.

So, after three warm-up miles, I did exactly that, then a recovery mile (including an uphill), a normal easy mile and then pushed a little (steady pace) on the last mile as I kind of got into a bit of a race with a bloke on Tooting Common. I'd almost catch up to him and then he'd take a short cut, then I'd catch up to him again and so forth until I eventually went past him. He was on my arse after that as he obviously didn't like being overtaken but I stayed ahead until I turned for home. Ha.

john bateman 6

Cal, nice impromptu head to head. I was thinking of you mileage and it occurred to me that you are pretty full- on 52 weeks a year.
Like you I intended to go out early to avoid the heat but was a bit later than I would have like as getting the dog out early was the priority.
So headed for the cemetery which is only 1k away and has shade (and today 2 adorable deer).
I then did a rather reckless short hill repeat: 45 seconds up (pretty much flat out), 15 seconds rest, 45 seconds down, 15 seconds rest and repeat 10 times (= 20 minutes of acute discomfort!).

Cal Jones

Nice one John. I do have easier weeks...these happen when I'm ill or injured and can't run.
7 miles recovery. Still not really a fan of these slow, low heartrate runs but I'm told they're good for me so I do them.

john bateman 6

Cal, am with you on this. I'm definitely from the if it isn't hurting, it isn't working school.
Did a very hard session on the rower yesterday evening and another graveyard shift (cemetery) 30 mins this morning.

dangeroushamster

Well I'm seem to be the complete opposite of you both and had a rest day yesterday. Managed 7k on Monday easy but muscles where still very much tired even if they didn't ache. My body seemed to like the rest yesterday with stress levels & HR (per Garmin) all becoming lower than they have been in weeks !

I have track session tonight in what is likely to be 30c heat so looking forward to that ! 

john bateman 6

DH, oh my: I'd be very tempted to give that track session a miss!

Cal Jones

I hope they have a defib, DH! And for the love of god, take lots of water with you.

13 miler today (well, a half...can't not do the extra bit can I?) Decided to see how the Invincibles felt over a longer distance. Not sure if it was fatigue or the shoes (I've not slept much the last few nights) but my legs seemed oddly reluctant to move, like I had to keep telling myself to keep going. Scuffed my feet a couple of times (Invincibles are a little heavier and have more sole than the Epics) and found myself being super cautious on any uneven sections as well as downhills and crossing roads. Weird run. But still, it's done.

dangeroushamster

Well I had the track session but only managed half of it, I just was not in the mental space to complete. I'm blaming the heat and last 2 days of stressful work which have been long and difficult. First session I've never completed in one way or another...

Need to get back to my actual training plan rather than trying to fudge the sessions in. I can go and do my own thing without having to follow the session... I should do that 

john bateman 6

Cal, well done, but maybe that was a 'got away with it' run?

DH whereas yours was a 'didn't get away with it' one. Just write it off as stress + heat is hard to beat!

No run for me today. Mrs B enlisted my help to water the allotment, but then spotted a big pile of manure and had me wheelbarrowing it to our patch = cross training.  

dangeroushamster

Hope you enjoyed the 'rest' day John, I'd have been tempted to water myself...

Back at it for me yesterday, 12x strides. Something short and sharp get my head right plus something I could fit into 45min whilst my boy was at a Tae Kwon Do lesson 

Damn it was hot and hard but finished this one. Plan on a progression run later on, heat is killing me but got through the strides with baking sun and not a cloud in the sky...

john bateman 6

DH, well done. Really nice photo but TBH that looks lush and deep emerald green compared with my garden.
I remember 1976 and this must be pushing it very close.
Parkrun tomorrow and it's due to be about 28C at the start. Suspect numbers will be down.
Dug out a 40lb kettlebell today and did some intervals swinging the bloody thing.

Cal Jones

I was thinking that, John...Tooting Common's like the savannah! And yes, I'm a veteran of '76. I remember the big cracks in the grass in the parks and commons. Can't be far off that now. Scary.
Also swung a 'bell today for a couple of sets in the gym. They have air con in there.

john bateman 6

Wow it was hot, the hottest I've known,  at today's parkrun. No shade and no real breeze.
20.37 was decent if 20 seconds slower than last week. I'll settle for that.

Cal Jones

Managed to get to Jersey Farm. I'd say about a third of the course was shaded, maybe slightly more, but it was still a roaster. All on grass (or what passes for grass at the moment) and trail, and undulating. I took it at a sensible pace and ran pretty even splits throughout (9:25-27 miles) and was surprised how many people I passed who, evidently, had gone off too fast and couldn't hack the heat. Came in at 29:05 which I'll take given the weather and the fact it's not a fast course. Main thing was I got my J (just Y and Z to go, but both of those require travel so won't be achieved any time soon).

john bateman 6

Cal, those parkrun Js are hard to find so well done. You might need to book a tour of Poland to get your missing letters!
Set out to run 15k but after 10k everything ached, maybe a legacy of kettlebells on Friday. Abandoned ship at 11k and trudged home feeling miserable.
Mustn't grumble!

Cal Jones

Poland or Netherlands for the Z, yes. Have to go to York for the Y...fast train is around 2 hours so it's actually doable in a day but I'd want to do it with a friend or two and see more of the city.

I had 20 miles pencilled in for this morning, though I had a pretty lousy night's sleep (too hot, too many aches and pains). Made the most of my restlessness by getting out at 5:15am. I did almost the same run as the 17 miler two weeks ago (head down to Battersea, across Chelsea Bridge, down all three miles of the King's Road to Fulham before doubling back via Chelsea Docks, back over Wandsworth Bridge, up the the other side of the river to Wandsworth then though King George's Park and along the Wandle) although I did a bit more Wandle and came back via Tooting. Unfortunately , I started getting some low gut pain which reached critical mass around 15 miles in...it was then a choice of head home, cutting the run short and hoping I make it, or find a bush. I was on the Wandle at this point so went with the bush option. Just as well I run early when there's not too many peeps around. 😳 

That aside, run was about as tough as you'd expect in this weather, but I managed the 20 miles. Unfortunately I lack a functioning bladder...my pack does, that is... (Decathlon have no stock of the size I need for my pack) so have been using the soft flasks, and they weren't quite adequate for a 20 miler in this heat. Lost around 4-5lbs on that run so will spend the rest of the day rehydrating. I think I may go and buy some crisps to replace the salt. 😆

dangeroushamster

Seems all PRs were rather hot an dusty this week ! Went to Cwmbran for a change, out and back around the boating lake. Used it as a training run. 3k easy, 2k hard and managed under 25 so not too bad given not a cloud in the sky ! Still nowhere near my PB pace just don't have the endurance at the minute - I'm blaming the heat but not so sure.

Out this morning at 6.30 and my god it was bliss to not having baking heat ! Managed juts shy of 16k with 1 hours easy and then 15 mins of good progression. Was very happy with the easy pace and HR based on last few weeks...

The other park next to Tredegar House is also looking savannah like ! 

john bateman 6

Cal, thank the Lord for bushes and trees!
Not surprised you need to rehydrate. That sounded hard, hard, hard.

Cal Jones

DH, Jersey Farm was very dusty! I was doing my best to nose breathe as much as possible.
6 recovery today but also ended with a mad dash for the loo...I guess the weather has made me dehydrated which has also messed up my electrolytes. Every time I've had GI issues it's been during summer.
Oh well, sauerkraut for lunch, then!

john bateman 6

DH, that's a good strategy to get in some tough runs and cope with the heat. Nice photo. We used to stop at Tredegar house on the last leg of our trips to South Wales. It never looked like that!

Cal, good to fit in a rest day after a tough weekend for you. My son makes his own sauerkraut and swears by it's beneficial effects on gut health. I found it simply too strong for my throat (acid reflux).

After my horrible Sunday run my back played up quite badly bringing back painful memories of my 40s and early 50s when whole summers were blighted by back problems and visits to osteopaths, chiropractors and physios.So Monday was a blank and very uncomfortable day (and night).
However, today I stretched and deployed my new foam roller (a kind of sawn off version) and it loosened up to the point where I gave myself a total beasting after the torrential rain  passed over us.
This consisted of me finding every hill in the immediate area and attacking it. I didnt go for distance, pace or elevation just how much I could tolerate each run. I suppose it was a classic if it isn't hurting it's not working session. And it hurt but in a good way.

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dangeroushamster

Cal it's not just you ! I was fortunate when it happened I was passing a pub, I've spent enough in that one over the years I didn't mind using the facilities  

That picture was from the other side of Tredegar House, welfare end John. Much more open and has a tarmac'd around around which is around 1.8k in length. Great for intervals. That hill run sounds brutal...

Of which I managed 8x800m intervals around that path, aimed sub 4.00 pace which I almost achieved in all. Completed the same set 6 months ago taking nearly 5mins longer so pleased with that 

Recovery run tonight, legs certainly feel tired but not achy again which is positive 

john bateman 6

HS, that's a really impressive interval session. I dont think I could sustain that pace. And a 5 min improvement is pretty damn good too.

Cal Jones

Excellent, DH!
Not at all excellent from me today...was supposed to be a medium long run but canned it at two miles. Legs just didn't want to turn over. After last week, I'm not surprised I'm a bit tired.

Cal Jones

Legs are still very sluggish - I could only manage an average of 12 minute miles on my 12 miler this morning (should have been 14 miles but decided 12 would have to be enough given the sluggishness and my niggly bits...not to mention it was very humid). Not the nicest run but miles in the bank, I guess.

john bateman 6

Cal, as you say, miles in the bank.
Agree, very humid this morning.

The brutal session on Tuesady left me with DOMS which really surprised me.

Today a 30 minute medium hard session with some intervals on slopes, but not 'eyeballs out' intensity.

Will probably have a rest tomorrow with a Parkrun on Sat.

Anyone else doing a PR?

Cal Jones

Yes but not sure if I can do my target one. It's a long way out on the tube and tubes are striking tomorrow, so not sure if the early Saturday trains will be disrupted. If not I'll do a local.

dangeroushamster

Better bad miles that no miles Cal but same time no point forcing it either. If you know you need to rest that is exactly what you should do - I've learnt that the hard way

Thankfully my hard sessions don't seem to be effecting my legs as much as previous at the minute so going to get some stride work in tonight. Move my rest day to tomorrow so I can do an easy local Parkrun before a long run Sunday