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Mus, the way I was moving it felt more like 5k pace/effort. I think 10k is more likely around 5.45-5.50 pace and hopefully half marathon sub 6.05mm.
Yes, with all you had going on before the race as well, you might just need a couple of days for a complete reset.
Alehouse, yes there was at least plenty to watch Monday. Tomorrows forecast looks even worse!!
Couple of easy runs since Tuesday. Out in the sunshine later for a 6m tempo.
Muss, yes that does generally seem to be the case in terms of either being aimed at complete beginners or advanced runners.
I ran two perfectly good marathons a few years ago of a completely different style of running. I was persistently getting injuries and niggles and despite continued training was not improving at all so decided to take a dramatic turn and followed for a good 18 months the furman method of run less, run faster. Basically involves running 3 times a week, short intervals, tempo and a longrun (but this is done much faster than easy) and then two high intensity spin sessions.
I couldn't do it now as I enjoy running too much generally, but the results were quite fantastic and fast. I went from a 3.18 mara to 3.08 to 3.04, off under 30 mpw. What I then did was add in a 5m recovery eventually, then made that an mlr distance and add in a 4m recovery and built up over 2 years to back to normal running and then moved away from the training system to more conventional.
I only raise it as you mention various battles between running and normal life pending and also just as Andrew seems to be injury prone. It worked fantastically over a period when my life was tricky as my children were very young and also (stress fracture last year aside) I've barely missed a weeks training since 2015.
In terms of tune up races, it's always a challenge to work it right. I think there's a lot of benefit in running a flat out half in the build up to a mara, though ideally 5-6 weeks out. I'll probably do a half first weekend in September, which is only 4 weeks out from London, just because the weekend before is August BH. I only tend to do a 2 week taper so after that half i'll get two more big weeks in. There's also benefit in running it as a session so like 6m easy, race at mp then 2-3m easy cd. However I think in a race there's a greater risk of you running I that middle zone that is too fast for mara pace but isn't as uncomfortable as a flat out half. Therefore i'd save my money and just go out on my own for that session.
Muss, yes, I've learnt with mara training, particularly the pointy end that trying to look at how you'll manage or survive the next 4 weeks can be overwhelming and I tend to just get my head around the week immediately in front of me.
Hope the jab went Ok, Andrew. I just ran easy before mine and on the following day and was fine then. Fingers crossed you're over the worst of the injury.
Getting there, Alehouse.
Disappointing session of 6 x 1m on Tuesday. Just felt flat and couldn't get into top gear in terms of working at the right HR. 4M recovery yesterday and 7m easy today. 10k next Thursday.
Muss, that is a strange situation, particularly in current times when we all keep away from most others!
Alehouse, many would have gone out and run a mile there just to hit the numbers!!
Tempo Friday went well. Usually execution is to be trying to work at 160 bpm. Felt sluggish at first and like a bit too much effort but settled in after a few miles and gradually progressed it with splits of 6.18, 6.22, 6.23, 6.20, 6.18, 6.15 and 6.13 for 6.18 average and 158 bpm. Possibly the slight upgrade in pace of mile 1 was the issue as the first mile normally come sin around 6.30.. I suspect had it been a peak level 10m tempo it would have come out around 6.15 and just over 160bpm, which looking back isn't out of line with what I was doing in March so still in good shape.
10k on Thursday evening. Weather is looking set to get involved with some windier weather due to hit midweek. Still hopeful of not just pb'ing but getting into the 36 min bracket.
Andrew, my main side effect was mild nausea, wasn't particularly expecting that.
Good news on the longer run, Alehouse.
Well done on the swim, Muss. I couldn't imagine continuously swimming that long!
At present the worst of Thursdays weather is scheduled around race time, however a shift by 3 or 4 hours presents much better weather so I am sure there'll be a few forecast twists in the interim.
Good session, Muss. It's difficult to get your HR right up there when you are running 3 minutes at a time. My rep HR never replicates on individual reps what it might be at a 5k, unless I am doing a big 10 x 1 off 45s, or mile reps with a float recovery.
Andrew, I think that's a good move, it'll give you a clear set of answers and allow the physio to properly treat.
4.5m yesterday with 4 x 1 min strides off 1 min to finish off. Rest today ready for tomorrow, though forecast has worsened again.
No real glory to report sadly. 10 mins before the Start, whilst vested and standing around, the heavens opened and the wind picked up.
I had kind of talked myself out of a big effort due to weather and prospect of getting anything out of itWe started slightly uphill but also directly into an obscene headwind. At 400m I wanted to go home and felt I'd capitulate and do well to run sub 39. I persevered however with splits of 5.53, 6.01, 5.47, 6.06, 6.02, 5.54 and 6.19 for the last 400m (uphill and straight in the driving wind and rain!) and hung on tightly to a 37.22 (5.58mm) so a nominal 12s pb. Not what I was after but the weather was atrocious. I really did feel like I was hanging on by the skin of my teeth the whole time however.Finished 10th and 2nd in age. Some basic po10 stalking and it appears I faired relatively better than my fellow runners. I think I'm one of 2 pbs in the top 15 with most 60-90s off theirs. So hopefully I'm not as far off a strong 36, pushing sub 36 as that time might suggest. What was interesting was that my average hr was 168, 5 less than my Feb tt. I've noticed this in spin and running sessions in last 2 weeks, as per my recent poor session, I can't seem to work hard enough to take my HR into that top end zone.