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Dr Dan, sorry you had a miserable day. I did think myself that if the day goes well the conditions can be easily ignored, but on a bad day it would be horrific! Once you stop running it doesn't take long when you're that wet to get very cold.
I have popped a race report on the 3.15 thread.
My quads are in bits today, but frankly I don't care. Its pain and discomfort that I have earned and don't resent one bit, unlike a year ago today when I ran the Birmingham mara that went very wrong and I still had to go through all the recovery.
Haha - all of this is reminding me why I never think I'll do a marathon! Seriously though, hope you are all recovering well!
After a couple of weeks of reasonable mileage since my 5 mile race two and a half weeks ago, but all at easy paces (due to a combination of a slight injury and a holiday), I need to slip back into doing a few sessions now. Aiming to start with some tempo miles tonight.
JGav - I have always understood (certainly from the Jack Daniels book) that you set your training paces based upon your current fitness, usually judged from a recent race result, as the sessions these paces produce will be achievable without injury risk, rather than setting them based upon where you want to get to.
Different training plans refer to paces differently too - for instance Daniels doesn't refer to HM, 10k, 5k pace etc (he does use MP though) and instead refers to long/easy pace, MP, tempo (which usually turns out to be about 10 seconds per mile slower than 10k pace), intervals (which usually works out slightly quicker than 5k pace) and repetitions (which are basically 1 mile pace or faster).
Whilst I think I am a bit older than you, I am also at the stage where I am still making improvements so long as I get a reasonable block of training in (the problem comes when I have a couple of down months for whatever reason!). Being slightly injury prone, however, I prefer to take the cautious approach of only increasing training paces slowly and training to current fitness rather than 'hoped for' fitness, but I suspect that you may be more robust than me and have some more youth on your side! Horses for courses I suppose!
When is your next planned race?
DT & Dan - are you enjoying your more relaxed weeks after your marathons?
4 miles at easy pace planned for tonight, then 7 on Sunday to bring up 20 for the week.
Have a good weekend DT - I went to Barcelona many, many years ago and liked it, keep meaning to go back but not got around to it yet!
I have actually just checked my training paces based on my recent 5 mile time - looks like I am doing my tempo sessions too fast (7.06 rather than 7.15 pace). Might explain why last night's felt tough towards the end! Will ease off slightly in next week's session.
Sounds like you have a good plan worked out Dan.
During my long run yesterday (7 miles, 9.16mm avr pace) I was also pondering a rough outline for the next 12 months. I am thinking (more or less):
10k race in mid November, have a couple of weeks recovery and then keep things ticking over with some shorter sessions over December, start another 10k plan in early January (this time doing 3 sessions a week, rather than just the tempo and long run sessions that I've managed this block) to build to a target 10k at the beginning of April and then try to capitalise on the training block by doing a parkrun/other 5k in mid/late April. Then back off over the summer and tick over with base training and cricket before starting another 10k plan in September.
The end of this training block will see me manage to have built to about 20 miles a week, with long run topping out at 7 miles and tempo at 3.5 miles. My aim for the spring training block would be to build to something more like 25 miles per week, with a long run of 9 miles and tempo of 4.5 miles, with some shorter interval stuff thrown in too. All injury permitting of course .....
JGav ... the Brownlees and other elite Yorkshire-based triathletes train at the pool at work (Uni). It's best not to look across to their lanes.
Good going, JGav. Probably pushing a mara pace session for you??
I am slowly trying to get back to it with an easy 7 last night and 6 over lunch. Legs still don't feel like they would cope with any further right now and my cv system is still suffering as the hr for those runs was a good 5-7 bpm up on what they were pre marathon.
Will persevere over the coming weeks. I did however manage to get a Brass Monkey place for January so i'll be back up to York soon enough.
Just fine tuning the plan for the next 3 weeks before race day. I am finishing off next week with a parkrun at full effort. I will clearly need a few days to recover, but want to make the most of end the following week, before having a taper week on the week of the race. Bearing in mind the race is a 10k, would you guys suggest that in that penultimate week before the race (and bearing in mind it is straight after a parkrun) I:
a) Do a 4 mile tempo on Thursday/Friday, but no long run session;
b) Prioritise a long run of maybe 8 miles on the Sunday, and not do a tempo session at all; or
c) Risk doing both?
Or an alternative suggestion (perhaps a long run and a shorter tempo session of perhaps 2 miles).
I am unsure how best to maximise this last week of full training before a mini taper - my gut says to prioritise the tempo run, but wondered what your collective thoughts were?