Sub 3h15

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  • MsE, the only thing on calendar is an October marathon. In fact, I just realized I haven't raced since last October's marathon! How is you ankle after the effort today? My experience is that ankle injuries can vary greatly...some you just can't do anything on and others you can surprisingly push through. Hopefully yours is the latter.

    Gul, what HR monitor are you using? If garmin, they have a chest strap that works really well and another not so much (e.g. those spurious readings). I can give you a link to a good one if needed. Also, really happy to see you tracking your HR now. I think you might be interested to read the HADD document (it's long but well worth it) now that you see where your effort zones really are day to day. Maybe you are spot on but perhaps you have lots of potential sitting in the tank. For example, my max HR is ~200 and I only hit 160 during my subLT efforts (pretty much marathon pace or a bit faster). All my slower stuff is at 140 (or lately well below that). Anyway, might be worth a read http://www.runnersworld.co.uk/forum/training/hadd-training-method/260438.html

    Lorenzo, how old is your boy? Pretty impressive lad! And glad to hear you are returning to normal after the epic race.

    Bike It, enjoy the teaching. One of my favorite parts of my job hands down.

    And SJ, never got to congratulate you on that amazing effort in your IM from hell. Loved reading the report and am in awe of your beastliness. Between you, Madbark, Lorenzo, and Poacher, we've got some serious guts on this thread.

    Just operated on another blister (next to the old one). No pictures for the weak of heart, but it was a good one just the same (well maybe not as choice as the toenail shot recently). Foot feels much better after compression socks have been on overnight. I'm hoping it is just some minor inflammation in there as it feels more like numbness than a sharp pain and the socks have eliminated this in the past. But as this is my cutback week, will take today off and will consider tomorrow if needed.

  • badbark, great podium and cash is a bonus!

  • ready to post again after the trauma of Poacher's pic  . . . .

    great family running by the Lorenzos, capped by splendid 1500m time by junior
    another fine week from Gul
    Badbark - congrats on podium, and excellent report
    VtR - welcome back
    brilliant WAVA, OO --

    meanwhile, I competed for the first time since VLM (other than parkrun) - here's a version of the report I did for my Saturday group - 

    Newark 10K  - friend round for dinner on Sat night meant sleep didn't arrive until 2am, and was fitful due to wine and beer intake .  Also, my daughter was in town, and asked me if I could pick her up on Sunday morn & drive to her boyfriend's. As a loving dad, how could I refuse?
     
    So, not the ideal preparation; anyhow I arrived at the Newark Rugby club venue 30 mins before the start - later than I prefer - picked up my number, did a bit of faffing, and just had 10 mins warm up - some jogging & a few strides. 
     
    Lined up with mouth a bit dry and legs feeling weary after Saturday's 12 miler.
     
    As always though, I was going to give it my best shot.  Off we went, down one side of the rugby field and out onto the mainly rural roads.  Went through 1K in 4:15, so 42:30 pace, which in my current (crap) form was too fast.  Decided to not look at my watch until 5K, and just pressed on. By 3K the voices had started - you know the ones - but I put them to one side, although I was thinking "this is hell" !  5K arrived in bang on 22 mins (my parkrun last week was 21:58), and the thought of another 5K feeling like I did was, well, hell - but kept pushing; on up the only hill between 6 & 7 K, but on the incline I passed 2 or 3 runners (I guess the benefits of training around my locale) and as the course flattened off I actually began to feel better mentally, so tried to keep going as hard as I could. Around 8K I was passed by a runner whom I had been racing close to earlier, and she got a gap of around 20/30 metres, but this helped during the tough penultimate K, as I didn't want the invisible tow-rope to break.  By 9K I was back alongside, and we were shoulder to shoulder (this is the part of racing I like - sometimes you prevail, sometimes not, but it always helps) - I decided to make my last effort with about a half K left, but I soon realised I misjudged, as the haze of pain descended with (what seemed) a few hundred metres left. Anyway, I somehow managed to prevail by 2 seconds, to cross the line in official time of 44:34 .
     
    On the one hand I was happy enough with this - a minute quicker than last year, and the preparation not the best.
     
    On the other hand, the pace of 7:10 is 20 seconds/mile slower than my half marathon pace back in March.  
     
    I'm getting slower in inverse proportion to my intake of alcohol, cakes, and biscuits since the London Marathon ! image
     
    Only 3rd V60 as well - the winner was 42:29 ; although the "old git" entry was a reasonable standard - 5 runners sub 45 min. 
     
    60th overall from 308 finishers. WAVA 73.5% 
     
    ps (or maybe should be a footnote) - was limping quite badly the rest of the day from my ongoing foot problem. 
     
    I'd recommend the race - plenty of free parking, changing and showers, decent technical t-shirt - all for £14.00  (just a shame 10K is such a painful distance) !  

     

  • Birch, sounds like you performed nearly perfect in that event. Well done on such a stellar effort. Don't like the sound of the footnote though. What's the deal? Related to your big toe??

  • I originally thought so, VTr, but not so sure now - pain is more central//towards the shin, rather than the toe.  Anyhow, after yesterday's post race hobbling, things much better today, but decided on no running as a precaution . 

  • Great report Birch. How much weight have u gained since vLM? I am sure it can be the main factor. Anyway I will take that at 60+image
  • Although I don't weigh myself, OO, I can feel I've gained maybe 2/3 lbs - I certainly know I was lighter when running well back in Feb/March - so I tend to agree with you re the effect of body weight. Another theory - VLM was 3rd mara in just over 12 months,and if viewed as the culmination of an 18 month block (esp as over 15 mins faster than previous one in Oct '14), and that after a weeks rest I returned to long weekend runs and usual mileage, plus the age factor,  then maybe my body just  needs some recovery ?  

  • Birch, that's the benefit and danger of being a road runner. You can train and race as much as you want, but the season can go on and on. Usually it takes an injury to get me the rest/break I should probably have taken. Sometimes I really think I need a coach as all I do is self taught from internet research and a few published books. I bet I do so much wrong, starting with my form! BTW, when is your next A race, Birch? Maybe you need a little lower volume base time to reprime the engine?

  • Lorenzo - nice 8 miler and very impressive 1500m PB by Lorenzito!
    MsE - No adverse reaction after your easy run?
    VTr - it's just a cheap HRM, so I wasn't expecting it to be 100% reliable. I did read HADD a couple of years ago, but must get round to reading it a bit more in depth again.
    Birch - great report and a good efffort. Hope a bit of rest sorts out the foot.
    14 miler this morning. 7 out @ 8:50 m/m | 143bpm. And 7 back @ 7:52 m/m | 148bpm.

  • Birch - I think you are too hard on yourself. The performances you pull out as a V60 are fantastic. It's a well known fact that ageing naturally reduces performance considerably by muscle wastage alone and I'm talking once you hit 40. Unless you are going to take protein powders and engage in serious strength training and form work, then there is going to be some variation in performance in non-key races. I hope your niggle is nothing more than just a minor niggle.

    gul - nice controlled MLR.

    Am pleased to report after my test run, I feel surprisingly good today but I'll take a precautionary day off today which is also because I can't work out how to run with all the kids off school. Achilles feeling much improved and twisted ankle barely noticeable although I'm conscious it'll need much strengthening and proprioception work.

     

  • Good to hear the bench was short lived MsE

    Good time, WAVA & position in your Parkrun 0052

    Glad the body held together in your Parkrun Poacher - still a decent time.

    Hope the chat with the knee specialist is positive Leslie

    Brilliant Titanic 10k Badbark and good report too. I read about the half marathon and it sounds a shambles. Apparently it was half a mile short for the distance. The medal they had advertised wasn't ready in time, they ran out of water, there wasn't enough marshals, the start was delayed and because of the lack of PA a lot of runners weren't aware the race had started...

    Some good mileage being logged there VTrunner.

    Statistics make the world go round Gul, good early morning run.

    Nice 10k race there BIrch. I think the wine & beer the night before relaxed you!

    Been getting in some good mileage with 21 on Saturday morning and a 10 miler on Sunday, which worked out at 31 miles in 24 hours and legs felt fine with that. I checked my weekly mileage and it was 63.8 for the week, if I'd known I would have done another 0.2!

  • Bike It - Good to read you managed distance and speed. I hope todays session went well

    VTrunner - Brilliant mileage and LR runs banked. Sorry to read about your niggles

    Lorenzo - Good to see you upping the mileage after Comrades. Well done Lorenzito!

    Leslie - Yes, I seen the race shambles on the news too. They haven't replied to my queries about prize money.

    Birch - Great report  and racing. Sorry to read about your foot problem.

    Gul - Nice 9 and 14 mile runs

    MsE - Great to read your injuries are on the mend.

    KR - Yes, it was a shambles alright and there were plenty of other problems not even mentioned. Excellent long run and weekly mileage.

    I ran 21 miles this morning pre breakfast including 10 at MP + 10% P&D style. I actually averaged under 7:10 (7:20 was target) for the 10 faster miles including a final mile of 6:36 so very happy with the run. I weighed myself after the run and was 147 lbs so only 3 lbs heavier in the same glycogen and fluid depleted condition than before my holiday. Phew! image

  • You seem in great shape Badbark,

    Great test run MsE sounds promising.

    11 mile plod here over the hills. 

  • MsE - good news.
    KR - nice tally for the weekend.
    Badbark - impressive P&D LR.
    OO - good hilly run.
    Recovery run this morning. Watch went a bit haywire and for some reason decided to add on a bit of mileage between stopping and starting it while I popped into Tesco's. When the next mile clocked up it credited me with a 5:13 mile! It gave the total mileage as 7.36, but I'm only claiming 7.0. Heart rate average was a HADD-friendly 139.

  • That's a good result Birch. Particularly as you were racing rather than making it more of  a time trial. I read you report with great interest as I will try racing 10km soon - only ever done one before so lots to learn.

    The long run with a good section at MP is one of my favourite P&D runs Badbark.  I give it a lot of credit in my marathon PB.

    Last night's session was 16x 200m at 5k pace with 200m recovery.  I guessed my 5k time would be around 21-22 minute so set pace at 4:10 per km or 50s per 200m.  The session was all very manageable and dare I say enjoyable.  Reps completed typically in 46-47s and fairly comfortable, so happy with that.  

    Every little helps Gulimage

  • Lots of long runs appearing: must be getting to autumn campaign time. I always say I will keep the long runs up over the summer but it is too easy to slide into a pattern of regular runs so 6 runs a week of between 5 and 8 miles makes over 40 miles which looks like a decent base.

  • Just popping in to prove I am still alive.  I have been lurking, and impressed as always by everyone's training and racing (although not their feet).  Work has been particularly bad of late...

    Finally hit a quieter patch, and so popped along to club session last night: 2 x (2 x 900m, 2 x 450m).  Pleased to go through the 5k point under 18 mins and for it all to feel relatively comfortable, even if I didn't have a top gear for the final 450m rep.

  • Badbark that is a cracking long run.

  • Nice reps Jools.



    Is your ultra weekend coming soon, KR? That's decemt mileage you've put in. I'm not doing anything other than base building in anticipation of my ultra relay coming up at the end of the month. I didn't run longer than 9 miles in training last year when I was part of Minni's team that came 2nd so I'm much better prepared this time anway. image



    12@7:44/mi today plus an hour of conditioning work.
  • Junior OO is running the Sunderland 5k this evening Jools, also hoping to go sub 18. I am sat in Geneva waiting for results.....

    6.5 miles here at 7:30 pace, the taper for Sunday begins

  • She did it 17:57

  • OO - image  

  • That's blazing fast, OO! Congrats to her.

  • Well done, Junior OO!
  • Wowzers! Congrats Junior OO! image

  • Nice binge there KR!

    Gul, Haddtastic HR range! What is your maxHR BTW?

    Badbark, nice LR w/MP! Agree, those runs really iced the cake for my last marathon.

    BI, I was just thinking about a 200 M workout like that. May try to duplicate your effort soon.

    OO, congrats to your superstar daughter!

    Saw the Fizz today. Good news as she thinks what I'm feeling is nerve related, possible due to some minor discomfort I've had w/my lower back the past week. She suggested I run today so got 12.5 M easy miles in on a beautiful cool summer day. Foot fine after so think I'll live to fight on, which is a big relief. In other news one of my daughters came home with lice last night. Sent my wife into orbit and kept up us up to the wee hours cleaning and delousing. Nasty little buggersimage

     

  • Brilliant 5k time for Junior 00!

  • Bike It - nice reps - you're making steady progress,
    Jools - good to hear from you and some fast reps there.
    MsE - solid MLR.
    OO - excellent 5k by junior OO!
    VTr - things progressing well with the fizz and nice easy run. Not sure about my max HR - got to about 194 on a tempo run a couple of weeks ago. Then I tried a max HR test and it came out lower! Maybe need to wait till near the end of a cut-back week and try again!
    12 miles today including 3 x 2M. 1st rep @ 7:26 m/m, 2nd @ 7:04 m/m and 3rd @ 6:40 m/m. HR avg 145 (includes the 6 easy miles) max 180.

  • /members/images/297347/Gallery/Jacky@sund150715.jpg

    Here she goes...

  • Great running from junior OO - congrats to her.

    12 miles and still back to post at 06.18 Gul - not sure how you do it!! Speedy on the third rep too.

    Glad to hear you're back off the bench MsE.

    Nothing to really report on the running front from me - a couple of easy and commuting runs but that's about it. Just trying to keep things ticking over for the mo as I don't think I'll get much running in while I'm on holiday (3 weeks in Borneo - yay!!) and then I'll be back in earnest with a 2 month blitz campaign for Abo.

    On other news, I was lucky on Monday as the car I was a passenger in got hit by another one that came into our lane on the A1 - his fault, not ours but he flipped over (landing back on his wheels) and we spun round and ended up on the grass verge. Quite amazing no-one was seriously hurt bearing in mind he must have been doing about 70mph. Thank goodness for the robustness of an Audi. 

    Being the culture vulture that I am I had a very pleasant evening last night as a groundling at the Globe Theatre yesterday with elder Lorenzito and his girlfriend watching Richard II. A highly recommended theatre experience for anyone who enjoys a bit of Shakespeare. image

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