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The Middle Ground
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well done Dan by the way, forgot to say so yesterday.
Sensible decision DT.
Spent my long run yesterday considering race plans for the 10k. I'm hoping to go 45.45 as a 'stretch' target, but with something between 46.00 and 46.30 as a realistic target. For once I am planning to stick to a sensible pacing strategy rather then going off too fast, so the aim is to stick to 7.30 miles for the first 5 miles and then hopefully have something in the tank to speed up to 7.00s for mile 6 and then whatever I can muster for the final 0.21! Will be interesting to see if I actually have the discipline for this on the day!
WP - how did your race go?
Miles makes smiles.
Progression
well done, wp. What's up next?
Andrew, sounds like a decent plan. I tend to go out a bit harder on 10ks these days. When I first started running I used to do that and completely crash at about 7k. In the last year or so i've found that I can tolerate a faster start a lot better without losing it completely in the 2nd half. Either that has just come from developed aerobic capacity, or I am not actually going out as hard, compared to my capability, as I used to.
Just a spin session tonight. I have a sports massage tomorrow morning so will likely have that as a rest day to try and absorb the benefits better then a few other sessions mid week then a day or so of rest before Ashby.
2@ 4 milers today which were a bit of a struggle I was stiff and achy
Andrew sounds a great plan but sadly plans I hope you can stick to it and get the time you want.When is it?
Ashby 20 for you then DT?
Miles makes smiles.
Progression
DT - Sensible decision on the MP session - no point if it's not happening. Good luck with the spin session.
Andrew - sounds like you have a race plan!
WP - great execution of the pace plan!
17 miles on the treddie for me as a guinea pig, donating blood CO2 every 15 min for first 2 hours. First 14 miles at 60% VO2max and then "5K time trial" which I did at 7:15/mi. Felt strong at 60% VO2 max ... 5K was tough work but good tough work.
WP- Yes Ashby 20 sunday. Current forecast is ridiculously windy, gusting to 44 mph. I hope that changes or it's potentially my biggest session ruined.
That treadmill stuff sounds a proper bit of hard work Dr Dan, what with the blood taking and the fast finish. I think I would feel quite unwell afterwards.
I've had a few easy days and early nights, together with a sports massage and feel good again now so will get out for a reduced midweek easy run of about 7 miles to test the water and hopefully do my 8 at mp Thursday then rest back for Ashby.
So after a few days enforced rest, the aim is to go out this evening to do my tempo run for the week (3 miles continuous at around 7.30m/m) with warm up and warm down miles.
The forecast around this way looks pretty calm for the next few days, so hoping that will assist with getting a couple of good sessions in the bag before the weekend.
Got a potentially boozy Saturday night in store, so Sunday's long run may be slower than usual!
Dan - I couldn't think of anything worse than the treadmill test sessions you are undergoing at the moment (especially with the regular blood being taken)! I hope you are either being reimbursed very well or this testing is going to solve something very important in the field of training!
WP - well done in the HM by the way (I think I glossed over your post when I read in a rush on Monday!).
Andrew: Not long for race then:-) How do you feel training has gone:-)
DT: I know someone running it in prep for London.Good luck for Sunday and I hope the winds blow over!!
Today was first day I felt my legs had returned it was as if an old doddery old woman had stolen them and left hers.
Another problem is as I am watching my weight(have another stone to go) since my race I am so empty as if I can not eat enough then 2 mornings when I have only run 4 miles after 2 miles I had to have a gel as totally spent yet I have had my usual breakfast which I can run 12 miles on.
Miles makes smiles.
Progression
Hi WP - I would say that training has been 'ok'. Clearly it hasn't been optimal in terms of consistent mileage over a period of months or in terms of peak weekly mileage, but within what I have done since Christmas there has been some consistency (weekly miles at 16, 17, 18, 14, 18, 4 (due to moving house getting in the way of everything), 20, 14, 20, 20 and 20 planned for this week) and I have done a good few tempo and interval sessions as well as keeping my long run up and around 6 miles for the past 8 weeks.
So long as I can hit the start line injury free (a big ask, given my history) then I'm hopeful I can hit my target of a time close to 46 minutes. If achieved, this would put me within a minute of my 10k pb, and I would look to be taking a further chunk off that at another 10k in mid May. it would also give me a target for a parkrun later in April to try and bring my 5k time down a bit closer to pb territory too.
Last night's 3 mile tempo went pretty well, possibly a handful of seconds per mile slower than target but it felt very comfortable and I could have easily carried on at that pace (c7.40m/m).
Easy 4 miles planned for later on.
Sounds like you need the taper to come quickly now WP!
https://forums.runnersworld.co.uk/discussion/166480/training-for-the-right-distance/P1
I really don't fancy your treadmill stuff, Dr. D! Would be nice to have the results though!
How are you going to run Ashby, DT? Lots of people will probably run the first half at below marathon pace, then the second a little quicker, rather than race it full on. May take too long to recover from if raced.
7.5 at mp over lunch. Supposed to be 8 but time was against me and I had a busy afternoon. Given how things have been this last week or so I went out a bit slower so came in 6.59 average. Cardio wise it felt good but my legs, partly from a pretty hard massage Tuesday, felt heavy and tired.
Agree ... I have often given folk that link.
I have booked in a lactate threshold test as my "reward" for doing the treddie tests. I'll have the results before London, so may help to inform MP.
DT - nice MP run.
Yes that is a lovely read for anyone, whether a new runner or an experienced fast person.
Had a bit more physio this morning. Woke up however not feeling like I needed any, which was a first in a few weeks. Probably Tuesdays sports massage bedding in. I went anyway as was too late to cancel and had some good treatment. Rest day today now followed by a light bike session in the morning and plenty of rest and stretch.
Yes, I have read that thread in the past but have just re-read the first few posts and am pleased to see that my current training ticks the boxes on 6 of the 7 bullet points in the first post (only one it doesn't is that I only do 1 mile warm up for quality sessions rather than 2 miles), and it also pretty closely fits his 20 mile a week 5k training example.
Although I am doing a couple of 10ks in the near future, my main focus for this year is 5k, which again fits in well with the suggestions given.
I've always wondered though (from that thread and also the title of the Stevie G thread) - who is Moraghan, why do his training posts date from so long ago without any recent stuff (apologies if it is because something terrible befell him!) and how do you pronounce his name (Mo - ro- han, Mo - ro - gan or Morgan?)?
https://www.blogger.com/profile/02612514971193444865
DT: Hope all is going well for Ashby
I have been ill since Thursday so missed 2 whole days but happy to report on the mend and managed 4 miles this morning:-)
Miles makes smiles.
Progression
Glad to hear you are feeling better, WP.
Tough 20 today but it's given me a bit of confidence. 2.21.59 chip time with average pace of 7.05. It was a tough course to pace as so much up and down and wind assistance and resistance. My mates garmin had over 1000 feet of elevation. 50 foot a mile is hard going over 10k, let alone 20 miles. The worst climb of the lot goes from 18.2 miles straight through to about 19.6 ish, just what you don't need.
Basically 30 seconds faster than Gloucs 20 last March for same hr but on a much harder course and conditions.
Only point of concern is both feet were on verge of blistering on balls of toes. Another few miles and they would have. Anyone any tips or products that use to counter this?
Mon/Tues/Weds were 15/10/11.5k off road and reasonably quick. Got carried away with the better weather and legs have struggled ever since. Not ready for that sort of schedule yet, obviously...or am getting to old to recover. Or both!
I have 2 chances left to run 20s, being Thursday and next Tuesday. I had planned to take both. Do you advise I only do next Tuesday?
Yes the spring sunshine does encourage some faster efforts.
I feel much better tonight than after any other 20 I've done this year, oddly!
Today's long run is currently delayed: torrential rain. Fortunately I don't work Mondays, so can wait until this pm.
Well done DT - good work in less than ideal conditions by the sound of it. As Alehouse recommends, perhaps now is the time to consolidate what you have rather than continue to push it?
So I got my 20 miles in for last week, a few intervals on Friday and then 6.5 miles yesterday (longest single run since 24 August!). So that is three consecutive weeks of 20 miles, so having a cutback week this week of 15.
Good work, Andrew. Just need to maintain that and try and add a little as time goes by.
Weather doesn't look great today.
My quads and shoulders (?) are sore today which isn't a surprise. My physio pretty much said last week that I could probably just cruise to London now without risking any big sessions. This week will be an easy running week, the only question mark is whether I run 20 on Thursday, or something thereabouts. I'm not sure how much more it will add to the mix having already done 6 and plan 1 more next week.
Good consistency Andrew - keep it up.
Alehouse - the rain delay may help the old bones to recover from last week.
41:48 for me at the Bradford 10K. I was hoping for something closer to 41:00 but it seemed unlikely once I woke up and heard the wind outside. 85th/1700 and 7th M50 (although 3 M60s also beat me). Was hoping to bank some of this fitness but the Gods were against me ... I now have entered the Vale of York 10 mile which is 2 weeks before London.