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Sub 3h15
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For me, 51 year old male, a 1:30 half is 75% WAVA which is the same as a 19:49 5k which I have been running week in, week out this year at parkrun, but I haven't done any long tempos or long runs. I have done a load of long, slow runs which are easily over 1.5 hours but all these have been muddy, hilly and off-road.
they're not actually serious, are they ????
8.5 miles easy this morn . .
So pleased for you GD. I'm sure you can squeeze out an extra minute or so...
Lorenzo - Congrats to Jr on the xc performance. Can't help you on Budapest running though!
Leslie - more great training. You're really motoring at the moment.
Gul - steady as she goes - don't rush back too soon!
SBD - decent 10k there (and way beyond me); hope that calf is OK. With you on Brighton taper coming round too quickly!
OO - cracking parkrun - very impressive.
Birch - your daughter's training is mara focussed, so in the grand scheme of things, the XC is a minor consideration. All will be worth it at Manc.
SSC - very impressive long run. You'll be way down the road ahead of me if you don't over-cook it in the taper!
GD - excellent HM - well done on the PB!
MsE - good news on the return to running, hope it's sustainable.
The weekend featured a 9 miler on Saturday with a 10k time trial in the middle, which came out at 42:18, not terribly spectacular, but a minute quicker than the same session 2 weeks' ago. Then 17 slower miles on Sunday at roughly MP +10%. 6.5 recovery miles at lunch with 6x100m strides done at lunch today. Last "big" week... all seeming rather close now.
I have my 20 miler this Sunday which will give me a good feel for how my marathon preps are going. I'll see how I feel on the day but was thinking of going off at 6:45 pace.
Sounds like a good few of us racing this Sunday.
I'm stacking the front end of this week so I can ease back a bit before the race.
PMJ goodluck with the sub 1:30 ,should be no bother at all.
Birch serious prices there ,a lot more than I would pay !
Abbers Id say that 17 was a struggle after a raced 10k.
SSC the rest will do you good.
0054 goodluck with the 20miler.
8m easy this morn ,cutback week as I've a half on saturday .
fwiw, Philip, you're nailed on
PMJ - A 1:30 HM sounds marginally easier than a 19:49 5k, so I think you should be okay for a sub 90 despite the lack of long tempo runs.
Birch - bargain!
Abbers - all the hard work is nearly done.
ssc - good luck with the HM - do you have a plan/target?
OO - sounds like a good pace - a 20 mile race, I presume?
Leslie - and all the best to you for Saturday too.
No run for me this morning as my mother-in-law was admitted to hospital last night so I didn't get to bed until 3:30! Trying hard to stay awake now...
As many of you know I’ve committed to running sub 2:50 in London this year. Well up until last week, training has been a disaster. In the last 6 weeks I’ve had the cold twice, a stomach bug (5 days) and a niggling foot injury. Of course, I’ve done my usual procedure of running through everything and not missing a single days training! This hasn’t been easy and many of my sessions have been a lot slower than planned.
I ran a disappointing flat out HM a few weeks ago in 1:24:30. I ran the same course two years ago 2 minutes quicker on my way to a 2:51 in London that year. How on earth could I run twice the distance at the same pace in 8 weeks! Eek.
However, last week I ran without any lurgy and the ‘niggle’ didn’t hold me back. I completed a 10k in 37:35 on Sunday at the end of a 94 mile week. This is within a minute of my PB which was run on a flatter and less windy course. Things are finally looking up!
I’m planning for another 90+ miles this week, including a HM on Saturday. I ran this HM in just under 1:22 two years ago so will be hoping for something similar this year.
I’m still determined to break 2:50 but will just have to go into the pain zone a bit early than I had hoped. It’s certainly harder to put together a good training campaign, when you have a daughter at nursery school bringing home lurgy every other week!
Good luck to all the other racers this weekend!
Crikey Badbark! That takes things to a whole new level!
Had another look at my HM stats from Sunday. It seems I got new PBs for:
5 miles - 32.58
10k - 40.27
10 miles - 66.36
Only 20.10 for the 5k, that's 9 secs off PB. Slacker!
I really need to get off my jaxy and race those distances to get proper PBs for them!
SSC - you're welcome! It's often easier saying sensible things than actually doing them! Sounds like that shin won't object to a day or two of rest.
OO, Leslie, PMJ - sounds like a good few have HMs lined up this weekend. Must be that time of year! Can't imagine PMJ will have too much of an issue with sub-90? Or indeed the others of you either! Looking forward to seeing what Leslie can do after impressive recent training.
Gul - hope the MiL is OK. Mine went in on Sunday too, but as released again Monday, so hopefully all's well there.
BB - onwards and upwards. Your progression remains inspirational.
GD - those shorter distance PBs are definitely due revision!
10 today including 5x1k at 5k pace. Should have been 4x1200, but that's tricky to calibrate and time, so went with the round number option! All in the 4:0x range so roughly right.
Great stats G-Dawg.
Madbark - love your race strategy of "going into the pain zone a bit earlier than you hoped for"!
Gul - hope it's nothing too serious with your mother-in-law.
7.5 miles worth of commuting and trying not to get mown down by taxis yesterday, followed by 10 miles this mornign: 3 miles warm up than 8 x 3 mins with 2 mins recovery. Pacing was a bit all over the place and depended on the ups and downs but reps 1-7 were between 6:30 and 6:50 and the final was 6:19. As I said earlier, not looking that great for Sunday.
G-Dawg - You would smash those times in a race scenario for all of those distances.
Gul - I hope your mother in law is ok.
Lorenzo - Try not to worry too much about the half, set your target at an achievable one and see how you feel on the day. You might surprise yourself.
Abbers - Nice training. You are seeing some improvements which is encouraging.
Last minute decision to race a 5k tonight. I ran 8k earlier and I have been feeling a bit of a twinge in my left ankle the past few days even though I haven't been running. Didn't even bother to warm up and was feeling quite indifferent about the whole thing. I decided to take it steady and not go off too fast. Conditions were ok, a bit windy going out but fine coming back. I wanted to run to feel so didn't bother wearing my Garmin, just had my stop watch and didn't even look at km or mile splits. I ran within the hurt zone and finished in 18:55. It felt more like a hard training run than a flat out race effort, so that's a good outcome. Still a few week to go until my 10k race so a bit more sharpening to do and will make a concerted effort to try shed about 3 kilos. That should help.
Abbers - you are having a solid campaign. Keep it up! Nearly there.
ssc - great target and looks achievable.
BadBark - you well know that a race is merely a snapshot of ability on that day, not a reflection of fitness or how the campaign is looking. Your laser like focus will get you there. It certainly sounds like you are putting in the miles.
Gerard - excellent sub-19 5K. How will you shed 3kg in a few weeks? 2lbs is around the maximum recommended weekly loss for those with serious excess weight. I have yet to meet you but you don't strike me as overweight, so do take care you don't inadvertently lose muscle mass. Your training suggests you are strong and you don't want to alter the ratio chasing a figure on the scales.
Lorenzo - I think you are looking sharper than ever on Strava and can trust in the process. Anxiety (however low level) will only work against you on race day. Anyway, 3 min intervals are not long enough to gauge pace properly. Hills, bends and surfaces (and those taxis!) can all interfere with the effort. I have faith in you!
Another easy run today. Just 5@7:54 min/mi. Yoga and pilates too. Ankle was tiger taped and I wore Superfeet insoles to give me more structural soundness.
Can I ask a non-running query please? MsEsq's shoulder popped out again today during a rugby 7s tournament. This is the third time and we are investigating which shoulder consultant might be the best one to see about surgical intervention as he is obviously structurally not sound. If anyone based in the SE has a recommendation, I would be hugely grateful to hear of it. Those with a sports focus would be great. Thanks.
MsE - I'm sorry to hear your son is having trouble with his shoulder again. It must be very worrying and frustrating at the same time. I hope it gets sorted soon. Re the weight loss plan. Weigh in last night was 76.8kg, I have managed to stabilize the weight recently at 75kg but I had a bad week last week. Binged on wine, beers bad food and generally not healthy stuff. The race is 19 days away. Factoring in a normal week this week I should be back at 75 and then only 2 to lose in 2 weeks so not too hectic. I have a weakness for bread, potatoes and sugary stuff so I will try and be good this coming few weeks. I would say that most people who know me would say I am a reasonably fit and certainly not overweight but I am 5'9 and 75kg is considerably heavier than most runners my size. I'd say I could afford to lose 5kg and that would be my perfect race weight but I'm not a scrawny guy and do have quite a naturally muscular build so it wouldn't be easy. Either way I won't be bothered if I don't hit that target for the 10k but it would be interesting to see how I would go. I ran it almost 3 years ago in 39:43 but was much heavier then at 79kg!
GD - good stats there.
Abbers - good interval session. Hope you're MiL is okay (is it just MiLs who are released rather than discharged?!!!)
Lorenzo - hope you surprise yourself on Sunday.
GM - nicely sneaked sub 19. Looking good.
ssc - somewhere around 85 mins would be a real confidence booster - good luck!
MsE - sorry to hear that MsEsq is still having the same issue with his shoulder. Hope you can find a good specialist in your area.
Still catching up with sleep, so just 7 slow miles this morning. Thanks to everyone for your best wishes for my MiL. The hospital consultant wanted her admitted last week but there were no beds available. Hopefully she can get the treatment she needs now.
Sorry to hear about your troubles Gul- hope the family are all OK.
Good luck to BB, PMJ and anyone racing this w/end. Weather forecast is not looking good with wind and rain. At least my 20 miler is 20* 1 mile laps of a park so should even out.
I'm taking effort levels quite easy this week but keeping the mileage up. Will try 8 miles tonight with 3-4 at mara pace.
Gerard - so if you cut out sugar and make sure each meal is composed of 20-30% fat, 12-15% protein and around 45-65% carbs, you should be golden! If you want to be really calculating about it, the Harris Benedict formula can be used to determine your BMR (the amount of calories needed at rest). For males 66.5 + (13.8 x (weight in kg)) + (5.0 x height (cm)) - (6.8 x age in years)).
Gul - sending more good luck her way.
OO - 6:45's it is then.
I went to a pilates class today to check I was on task when doing it at home. It was an intermediate level class and I found it very easy, so I think the past 8 weeks on the bench has helped me develop good core strength and control. Now to walk the dogs in the glorious spring sunshine and stop me wanting to go for a run as I need to reintroduce it gently.
Interesting to hear someone else talk about weight, GM. I've mentioned on here before about how I try to keep an eye on it. Weighed myself this morning and tipped the scales at 12.11lbs, I think that's around 81.19kg in Euros.
That was my weight going into Berlin in September and around 6lb lighter than the London Marathon a year ago.
I feel better for it and am clearly quicker but I don't feel light enough sometimes. I'm 6'1" and don't look as athletic as young Lorenzo who appears to be taller than me too when we've met. That's why he's a quick whippet, I guess?
Track session last night, 600m at 5.4x pace, rest for 60 secs and then bash a 200m hard. Rest for 3 mins and repeat 6 times.
Ran to and from the club for a 9.4 mile evening. Legs and injuries were sore while running but fine while walking. Have decided to drop down to 4 sessions per week and just maintain fitness for Boston rather than push on. I'm in PB shape yet I don't expect one there, so no point in overdoing it.
I need to get these injuries sorted in time for the big one otherwise MsE will hunt me down!!
Lorenzo - doesn't sound too shabby to me; reckon you'll still go well at the weekend, weather depending!
GM - terrific 5k, especially if you feel there's more to come. I'd be nowhere near 19 mins.
ssc - a sub-65 10 miler bodes very well for a85ish HM (with the same caveat around the weather).
MsE - glad the running is still progressing without obviously making the ankle worse, and obviously some strength improvements being made through pilates. Can't help with MsEsq's situation beyond wishing him well and hoping he gets it sorted, even if it does mean surgery.
Gul - my MiL was released after an overnight stay; suspect she may have been kept in for a bit longer in years gone by, but pressure on beds and all that. We're off up to the Midlands to visit at the weekend. Hope yours is on the mend now she's where she needs to be.
OO - 20 laps?!? Mental strength required there...
PMJ - don't mind a bit of rain (not too heavy though!); it's the wind that gets me. So much more effort required. Hope the forecast improves!
GD - good pace in those reps, but right approach regarding injuries & resting as much as possible. Better than doing something significant and being out for weeks.
10.5 steady last night, couldn't see a blinkin' thing. Foggy, no street lights, head torch just lit up a white wall. Very disconcerting and very glad I knew exactly where I was going! Rest day today with 52 in the last 5 days.
MsE - you've obviously made good use of that time on the bench.
GD - sounds like a hard track session - be careful!
Abbers - I'm sure your visit will do your MiL a world of good. Hope she's making progress. Sounds like mine could be in hospital a while longer yet. Running in fog can be a nightmare - enjoy the well-earned rest day!
I'm obviously still needing more rest as I was only up in time for a 6 miler this morning.
Nice MLR, Abbers. You are due a big PB. Running in the dark is excellent for training proprioception.
Hope you recover soon enough Gul.
An easy 7 @8min/mi today along the route where I turned my ankle. I needed to face up to it! Off to TRX soon for some sweaty conditioning work. I do need to hold off on this ankle a bit, but I am not programmed to be still.