Sub 3h15

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Comments

  • Leslie HLeslie H ✭✭✭

    Birch- nice 50

    Freemers nice speed and distance combo.

    G-dawg good racing 

    Gul-Id imagine rucksacks are more annoying than anything else bouncing about the place.Not sure the reason a loose strap would cause a higher reading but try tightening it a little just to see image

    PMJ- getting faster again image

    16m , 9 easy , 6 @7:30 and 1 easy ,23c today it was hot hot image

  • G-DawgG-Dawg ✭✭✭

    Proper hot out there today. 6 miles at lunchtime at 7.16 pace. Coach said the session was to be 7.20 but I had to get a few seconds in the bank due the final mile all being uphill.

    A quick question for you all: The coach wants me to run 5 sessions per week. There will be no LSR. The weekend long runs will all be at MP. To me, this defies convention and logic. I know how my body feels after a full week of running, core and cross-training and doing 18 miles at 7.00 is a big ask. To me, the session is LSR not LFR and is designed for time on feet, fat burning and endurance development.

    Injury risk will be higher and cumulative fatigue could affect other midweek sessions.

    First session is this Saturday, 12 miles at 7.00m/m

    Thoughts?

    GD

  • Leslie HLeslie H ✭✭✭

    G-dawg- My 2p's worth is..once get close to 3hrs the LSR needs some mara pace in it preferably at the end when you are tired as slow running on its own only makes you good at slow running ,having said that though doing the whole run at mara pace every week sounds very tough but you slow run pace is quicker than most anyway so maybe coach knows best ?

    P&d have plenty of mara paced long runs starting at I think 8 miles (in a 16) in the first week but you don't run one every week maybe every 3 weeks.

  • BadbarkBadbark ✭✭✭
    G-Dawg wrote (see)

    Proper hot out there today. 6 miles at lunchtime at 7.16 pace. Coach said the session was to be 7.20 but I had to get a few seconds in the bank due the final mile all being uphill.

    A quick question for you all: The coach wants me to run 5 sessions per week. There will be no LSR. The weekend long runs will all be at MP. To me, this defies convention and logic. I know how my body feels after a full week of running, core and cross-training and doing 18 miles at 7.00 is a big ask. To me, the session is LSR not LFR and is designed for time on feet, fat burning and endurance development.

    Injury risk will be higher and cumulative fatigue could affect other midweek sessions.

    First session is this Saturday, 12 miles at 7.00m/m

    Thoughts?

    GD

    Your coach and I would get on well. Never mind me being Madbark we will have to start calling you Mad-Dawg.image

    All joking aside, that sounds like a tough ask. However, if your body can handle it then give it a go. I’ve heard a few elites talking about their training and they would peak at 18 MP too.

    I can’t really knock it, as I run marathons to train for marathons. image

  • SlokeyJoeSlokeyJoe ✭✭✭
    GD - couple of questions I'd ask

    1) does this coach have experience of coaching someone with your background / ability / age / injury record to marathon level

    2) if so, do you trust him?

    3) what are the other 4 sessions? If they are "sessions" I'd assume they contain some intense parts



    If so, I don't think that sounds like a sensible plan personally. I'd imagine Lydiard or P&D know a fair bit about marathon training and they wouldn't have you running with a level of intensity 5 times per week.
  • Fish52Fish52 ✭✭✭

    It's certainly hot GD...nearly as hot as the long run paces your coach would have you doing. Weekly long runs, with the whole distance at MP sounds quite risky. Has your coach used this approach with other athletes? 

  • Gul DarrGul Darr ✭✭✭

    Leslie - excellent MLR.
    GD - I would have thought that if you're running 18 miles + @ MP every week, you would have to make sure you have plenty of easy sessions throughout the rest of the week.
    Lovely leisurely run early this morning along the river, through the woods and across heathland and back. 9.5 miles. Should be doing a few more miles shortly. 

  • G-DawgG-Dawg ✭✭✭

    Thanks for the feedback, Guys. I think the coach has used this approach before with mixed results. It may work for the 30-somethings but for those of us staring 49 in the face this year, it's a method that brings high risk on the injury front. As well as the 'LFR' there are 2 track sessions a mid-week 10 to 12 miler at a set pace and a shorter 6 mile set pace run. Then add 2 x core sessions and I'll still do a spinning session too.

    I've told him I'll try and add a few MP elements to the long run and that I know my own body and how it reacts to running early mornings. I did an early 10 miler a couple of weeks ago and could barely get under 8.00m/m yet on Sunday I was very comfy at 7.00 pace but I was in race prep mode which is not always possible during a full-on campaign week.

    15x200 intervals tonight.

    GD

     

  • Gul DarrGul Darr ✭✭✭

    GD - wise move - that sounds like a pretty full-on schedule without adding too many MP miles to the long run.
    Another 4.5 slow miles done before getting a lift to work. Seems to be a good way of building up the mileage. I wonder how long it will be before the staff at Asda get suspicious of me wandering through the store with a fairly big rucksack every morning!

  • PoacherPoacher ✭✭✭

    You can debate LSR against LFR, but frankly that plans looks like FFS!  18m @ MP would be knackering.  But what would I know, like BB I run maras to train for more maras. IMO plenty of short very fast stuff is the way to go, mixed with some slow stuff.

  • G-DawgG-Dawg ✭✭✭

    Due to a cricket match on the common the 15x200 changed to 12x400 through the woods tonight. We paired up and did 12 each in relays. My running pal and I were pretty consistent in doing identical splits. Good session and strangely enjoyable. Proper sweat-fest too.

    GD

  • GD, I like a mix but almost never do a long slow run. I like to mix up the long runs so a lot are P&D which is MP+20% fo rthe first half and MP+10% for the second half but also a number (maybe every 3rd week) are long with progressively bigger chunks at MP getting up to [email protected]

  • OO54OO54 ✭✭✭
    GD that LSR pace would be impossible for me, and I am doubtful to say the least.

    Getting fat in Barca this week, no running so far. Blaydon race on Thusrday. Expecting to get well beaten by junior OO
  • Gul DarrGul Darr ✭✭✭

    GD - relay reps in the woods! Sounds like fun.
    OO - just think of it as a mini-taper.
    My colleague was working late yesterday, so got the bus home and did 3 more slow miles to and from the bus-stops. That makes 27 miles in 2 days, so I though I'd better have a recovery day today. So 4 miles d&d (avg HR 126) and I will be walking to get my lift this morning!

  • G-DawgG-Dawg ✭✭✭

    Great info again guys, thank you. Have fed this back to my other concerned club runners. Some of you are long run at MP beasts!! image

    8 miles planned today at 7.30 pace. Gonna be another hot one.

    GD

  • Leslie HLeslie H ✭✭✭

    G-dawg - nice reps 

    Gul- enjoy the easy day .

    Was planning 5 easy yesterday but about 1 min before I left thunder then  proper monsoon conditions for a half hour so run was binned image

    track today after I got up from nightshift ,was never able to get going after a sleep before but it went ok.

    7x800m with 200m very slow jog  recoveries all around 6:15 m/mile pace except the last which was all out at 6m/m. image

     

     

  • G-DawgG-Dawg ✭✭✭

    Nice 800s Leslie. Was it nice an warm?

    A different sort of running for the bus, Gul. Splendid! Nice excuse for binning the 5 too, although unless there was lightning, is that not wimping out? image

    Got my 8 miler done at lunchtime. 7.28 pace on a hilly course. Really tough going with the hills and the heat and 4 days consecutive running. Job done, though.

    GD

     

  • Leslie HLeslie H ✭✭✭

    19c today here  D-dawg much cooler than a few days ago still sweating buckets though  but I always am at the track image are you going to do what your coach advises or do your own thing ?

  • How's the backpack while you're running Gul? Good amount of commuting there.

    Decent pace on the reps Leslie - what race is next up for you?

    GD - don't envy you doing 8 miles on the hills at lunchtime. 

    7.5 miles worth of commuting - far too humid to enjoy it on the leg from the office to the station this evening.

    Has everyone seen that GFA entries for next year's VMLM are now open? Deadline is 20 June.

  • SlokeyJoeSlokeyJoe ✭✭✭
    Thanks for the tip off Lorenzo

    I've only gone and entered! image
  • Gul DarrGul Darr ✭✭✭

    Leslie - nice track work.
    GD - excellent lunchtime hill run.
    Lorenzo - getting on okay with the backpack, thanks.
    First MLR since WP this morning. Across farmland and round a lake and back. Even managed to find something resembling a hill. HRM registered an avg HR of 112, which is clearly a load of tosh!

  • BadbarkBadbark ✭✭✭
    Lorenzo wrote (see)

     

    Has everyone seen that GFA entries for next year's VMLM are now open? Deadline is 20 June.

     Thanks for the heads up, I might have missed this! I’ve now applied.

    I’m all set to head down to Galway tomorrow to run the PortumnaForest 100k Ultra Marathon on Saturday. I’m doing my usual tried and trusted final four days before a major marathon. This is 6 miles with 2 at MP, 5 miles easy, and 3.5 miles finishing with 3 mins at 5k pace, before a 30 second hill sprint. After that final run I’ve been carbo loading. Tomorrow will be a rest day to let my sore knee recover.

    Apart from the knee (which won’t slow me down), I’m fit and ready to go. I’ve even managed to lose over a stone in weight since my return to running 12 weeks ago. I’m feeling good, strong and confident. Revenge will be sweet after my only DNF there two years ago.image

  • SlokeyJoeSlokeyJoe ✭✭✭
    Hey, good luck BB. Don't get too carried away at the start - if you pace it right you could storm the second half with your form.



    Racing the Leeds ITU tri on Sunday but don't want to compromise Outlaw prep so have stacked most of my training into the weekdays to clear Saturday and Sunday - E.g out at Gul o'clock on Tuesday morning to do a 4hr ride before work. Feeling surprisingly sharp despite the cramming of volume and looking forward to stretching my legs but will hopefully resist the temptation to go all out and burn matches.
  • Great run today: needed some easy miles so set out over the local hills which are the edge of the Chilterns: started at the top of one and had a good downhill, then climbed another and repeated for 8 miles in the glorious sunshine and about 180 m of ascent. That is what running is all about.

  • GerardMGerardM ✭✭✭

    Hey lovely peeps. Glad to see you are all enjoying yourselves and suffering nicely in the warmth of summer. 

    BB - Very envious of your jaunt in Gaillimh, it really is a beautiful part of the world. Best of luck and those pod things look cool! Have fun and run well.

    PMJ - Fab run!

    SJ - Good luck on Sunday and enjoy, which I am sure you will.

    Gul - Nice MLR and noted that your HRM is playing with your mind.image I've never tried one.

    G-Dawg - Great training and well done on your 10 miler in tough conditions. The heat can be a killer. Re your coaches training plan. Like others have said it sounds tough and would most likely break me. Please remind me what your decision was?

    Lorenzo - How was your holiday? Good shout on the VLM entry deadline. If only I had one. image

    Leslie - Good to see you're still at it and I miss those runs when you sweat buckets. Nothing nicer than a dip in the ocean after a sweaty bucket run. image

    OO - Hope Blaydon went well. 

    Freemers - Glad to see you're enjoying the running and sunshine too.

    Poacher - When is your next long run i.e. Marathon? You should try come over here, I reckon you would love it.

    Birch - 50 miles is a great weekly mileage especially when not in marathon mode. Have you nailed down any races yet?

    Sorry if I missed any folks, I've tried keeping tabs but it's hard when you're out of the game. I had my consultation today with the specialist and it went OK. He reassured me that all the organs are fine which is a major relief and has booked me in for an MRI. I've not felt great the past month or so and it's pretty much constant pain and weird symptoms as a result but he thinks I may have damaged the nerve endings in my spine and that caused the swelling of the lymph nodes and reaction to abdominal pain. So I've been referred to a spinal specialist now and he reckons it should be a straight forward procedure involving injections and maybe corrective surgery. I'm not worried anymore as bloods are fine and organs in tact and it's all speculative as he is a gastroenterologist and the spine dude should be able to give me concrete answers. Oh in other news I now have a road bike but can't use it! Lol, but I'm quite excited about getting out there once I have the all clear to go! 

     

     

     

     

  • G-DawgG-Dawg ✭✭✭

    Great news GM, sounds like the solution is in sight.

    Cracking session there PMJ.

    Track for me tonight. 8x800 at 6.10 pace with 2 mins recoveries. Felt comfy so threw in a 2.56 final rep.

    Spoke to the coach who revised his approach. We agreed to do long runs as I always have, slow with MP when I feel I can and he'll work me hard midweek. Suits me just fine! Thanks for the feedback, guys, helped confirm what I thought was best for me. 

    After 6 runs in 7 days I have a nice day off at Lord's tomorrow watching the Test Match. Beer may be involved! image

    GD

  • BirchBirch ✭✭✭

    Nice weight loss, Badbark - was this achieved by mileage alone burning the calories, or by diet adjustment also ?

    Pleased you have a reasonably positive diagnosis,Gerard - 
    I have a 10K a week on Sunday, but no concrete plans beyond that, yet  . . . .

    15 done this morn, so on course for another 50 this week  .  .

  • SlokeyJoeSlokeyJoe ✭✭✭
    Sounds positive GM - hope the treatment is straightforward. Glad it's nothing more nefarious.
  • OO54OO54 ✭✭✭

    My Blaydon time was a bit below par as expected. Well beaten by junior OO who was 8th lady and 1st u20 lady. I sill managed 5:59 avg mile. Junior was 5:55.

  • OO53 wrote (see)

    My Blaydon time was a bit below par as expected. Well beaten by junior OO who was 8th lady and 1st u20 lady. I sill managed 5:59 avg mile. Junior was 5:55.

    Still not bad: faster than 6 minutes per mile on a race over 5 miles long.

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