Sub 3h15



  • StevieWhStevieWh ✭✭✭
    Went with Lewis Moses at New Levels Coaching. I looked at a few but when I spoke to him we had similar ideas to training and seemed to click. Yes a view to seeing what I can do for Abingdon and if it goes well potentially beyond that. Interesting to see how it goes!
  • BirchBirch ✭✭✭
    Lorenzo - great work to almost double your original target - hope you make it !   

    Gul - fine 1K reps the other day at 35 min 10K pace, then again with the 300's today !!!  
    Jools - good relaying, and solid weekend
    DT - nice reps on the t'mill -  I used to quite like those  . .  good luck with the campaign (and you too, Stevie)  
    Poacher - I'm lazy all the time since I quit working  . . .   :) 
    OO - shame Sweden edged it - England v Switzerland would have been fun for you, I guess  . . .  
    Gerard - that sounds my kind of book  . . .   
    Leslie - 8 x 800m is a toughie - well done, and seems you maintained pretty well  . . .  
    6 easy this morn, after a couple of days rest following my race -thanks for the encouragement, all - I was thinking (during the ordeal) that I would just become a "fitness jogger", but on reflection, well, where's the fun in that  B) 
  • G-DawgG-Dawg ✭✭✭
    Just about calmed down after the game last night. I'm a big football fan and been to countless England games over the years, last night I went through the wringer once again. Great outcome and celebrated with some amber hydration bottles.

    So, plans to beat the heat with another morning run went out of the window and it was 6 miles at tempo in the heat tonight. 6.44 pace average with a couple of 6.35 miles to bookend the session.

    Running some sessions a bit too hard at the mo, so need to train a bit smarter. Only on campaign week three. First success is recognising it, second is acting upon it. I'm on it!
    Two rest days due to a company away day and then 15 at LSR pace on Saturday.
  • GerardMGerardM ✭✭✭
    10k run down to the beach tonight. Legs felt terrible for the 1st 3k but felt great to be running on the sand as the tide was coming in. Absolutely glorious night, very warm, barely a breeze and the water was calm as a mill pond. 
  • Gul DarrGul Darr ✭✭✭
    Stevie - hope the coaching goes well - at first I misunderstood and thought you were doing the coaching!
    Birch - that's the spirit.
    GD - good tempo run.
    GM - sounds like a very enjoyable run on the beach once your legs felt better.
    One eye on a potential parkrun on Satuday, so just 4 slow miles this morning.

  • DT19DT19 ✭✭✭
    edited July 2018

    I don't think I could just become a fitness jogger. I would have such little incentive to run at anything but 8mm pace and I need a target/end goal.

    Good luck (potentially) on Saturday Gul.

    Gerard, sounds like a pleasant run/location.

    I was going to run 15 tonight as my long run but at 6pm its 27c, so I will just do a 10 mile mlr and will get up Saturday and be out for 8am for the 15 I think. Should hit 50 miles for the week which for me is a good week 1. If I can maintain that through July, then return from holiday and crank it up 10-20% late August/September then i'll be happy.

    Weighed in this morning at 11,4, so only 4lb over peak racing weight which isn't too bad given the amount of socialising I've done this last month or so. 

  • SBD.SBD. ✭✭✭

    Sounds like a good plan on the LR DT  Good weight management - I've been a little lapse ...

    Sensible easy miles Gul - go smash the PR.

    Idyllic conditions Gerard!

    Impressive early morning runs G-D but easy on the speed.

    Get the next race booked Birch and forget about the last one.

    Interesting to see how the 1-to-1 coaching goes Stevie.  What's the Abingdon target? 

    A good track session in the heat Leslie.

    That's definitely no Picnic Lorenzo - well done on getting to the finish line.

    Good mile building Jools.

    Impressive medals Poacher - there is something appealing about the Comrades one ...

    The New York Marathon plan started on Monday.  An 18-week P&D campaign broadly following the Brighton plan.  I'm starting this campaign in better shape than any previous campaign having run an average of 60 miles for the last 7 weeks, 16 mile long runs each week and seven 5m/10K races during the period.  Not quite so successful on the weight management but 4Kg over race weight is not too bad!  Early days, but the target is 2:55 with all the usual caveats.  The jetlag is a big unknown so will need to start researching how to minimise this.

    5 miles recovery on Monday, 5 miles tempo on Tuesday at 6:29 pace (OK technically a race in which I came second to Bedford Man again!) and 11 miles yesterday.  Just need to get out for a recovery run now in the relatively cooler conditions!

  • Leslie HLeslie H ✭✭✭
    Stevie With this coaching I expect you will be getting fast soon 
    Birch A "fun runner" you are not !
    Gdawg your plan seems to work so far why change we are not all the same.
    Gerard nice run down the sand.
    GUL smash that parkrun tomorrow
    DT good to see you have a plan.
    SBD a tasty target there.

    Couldn't make the club session due to work so went out later for 5k tempo at about 6:50 pace on my own ,felt like a hard effort but miles paces were very consistent.

  • Gul DarrGul Darr ✭✭✭
    DT19  - good plan.
    SBD- good start to the mara training. I'm going to try and follow P&D too - starts next Sunday. I'm going to struggle to fit the midweek MLRs in though - may have to resort to doubles instead, which isn't quite as good I guess, but will try to do more miles overall to compensate.
    Leslie - nice pace for your tempo run.
    Rest day today. Hoping I will get lucky and tag along behind someone bang on pace at parkrun tomorrow.
  • StevieWhStevieWh ✭✭✭

    SBD - Not 100% sure on a target yet, definitely Sub 3.15 but I would love to have a crack at Sub 3. That is a big leap and may be ambitious but will see how the training goes. Good luck with the New York campaign, very jealous!

    Thanks Leslie, I am interested to see how it goes having never been coached before.

    Good luck at Parkrun Gul

    12 mile easy to steady run last night, felt like the hottest conditions I have ever ran in. Started at 8.25/m and worked down to just under 8 which I was happy with. 6m recovery tonight and then 10 with 6 @ tempo tomorrow.

  • OO54OO54 ✭✭✭

    Good to see you back & chipper Birch- you know it makes sense!

    SBD- I'm not starting NY training for another 3 weeks- so you've got me worried.

    It was great watching the footie in a pub abroad (and on expenses) I shall remember that night for a long time.

    I've had an easy week but have 2* 5k races this weekend- parkrun tomorrow, then on the track Sunday at a club meeting.  Will be good to see where I'm at, after going off the boil a bit lately.

  • DT19DT19 ✭✭✭

    SBD- Good place to be at the start of a schedule. As I said last week (I think) I feel I am starting out here in better shape than any previous schedule, though it is hard to gauge when it is so hot all the time. Good racing, shame about that pesky Bedford man!!

    Stevie, nice 12. Enjoy the tempo in the sun tomorrow!

    Leslie, great effort in the heat!

    Gul, enjoy the rest. I find it surprising that you cant fit an mlr….you do know they aren't 20 milers don't you?? You seem to run 10 miles in some form most mornings. Good luck at parkrun.

    OO- Good luck with your weekend racing. For the first England game my firm took a table at an event and basically no one except me could attend so I had to fill in with guests. Ended up half my mates with a company tab running. Most enjoyable!!!

    Last night I did my first mlr of 10 miles. Went out at 17.40 and it was roasting. Kept it gentle at 7.59mm. This morning I was out by 7.50 for 6 at recovery and again, it was hotter than I would have liked. That leaves me on 35 for week with 15 planned tomorrow morning. Think i'll try and get out before 8 again.

    I am not sure what sunday will bring. Its my mates 40th Saturday evening and we are child free so it maybe a very light training day. I quite fancy getting out on my road bike for 90 minutes or so as not done that in a good while.

  • GerardMGerardM ✭✭✭

    Gul - I reckon if you run a 5:5x first mile as opposed to a 5:3x one you will smash your pb. Good luck!

    OO - It was the worst game of the tournament I have watched but a good outcome for the English. Columbia were a disgrace and I'm glad they are out. I bet you enjoyed the drama and positive result. That's a lot of racing in a w/end.

    Leslie - More progress, good to see.

    SBD - I like your NY target. Has it cooled down were you are now. It's still very warm here and forecast is high 20's for the weekend. My 20 mile planned Sunday run should be fun.

    Stevie - Nice dozen.

    5 and a bit miles for me after work last night. Still roasting out and wanted a harder effort as I've been a bit lazy the past week. Moderately hard effort came out at 6:38 avg. Absolutely glorious weather again but didn't have time for a swim afterwards. It's my son's 10th birthday today. School disco tonight, beach party tomorrow, have hired a giant SUP board for all the kids to go on, that should be fun and then BBQ back at his mum's. I'm the designated chef which I rather enjoy. It's meant to be sunny and 28c, so it should be a memorable day.

  • StevieWhStevieWh ✭✭✭
    Haha cheers DT, plan is to get out at 7.30am to at least beat some of the heat. Plan to go down the old railway track where the Stratford Half & 10k is so its flat.
  • DT19DT19 ✭✭✭
    I can just about manage to run at that time. Not sure id run at any level of tempo. Is that what is called the Greenway?
  • SBD.SBD. ✭✭✭

    Gerard -no such luck on the temperature - 28C at the moment and only dropping to 26C at 8pm when I need to head out for 10 miles.  For some reason there was a nice breeze at 8pm yesterday evening so running through the woods felt cool although it was probably just as hot!

    OO - I've always used an 18-week schedule so just going with what worked last time.  Are you planning anything different for New York?

    Gul - if you can find the time, the mid-week MLRs are very beneficial.  For me, it's been the next most important run after the Sunday LR.

    Not sure I fancy tonight's 10 miler very much!

  • StevieWhStevieWh ✭✭✭
    Yep that's it DT, works perfectly for me as it's 2 miles from home and if I run the leg away from Stratford it's 3 miles .So bang on for tomorrow's run.

    Just done 6 easy miles, felt fine on the run but now I can't stop sweating. Going to be a breeze when it cools down!

    That's going to be a hot one SBD!
  • G-DawgG-Dawg ✭✭✭
    Good going in the heat there, Gang!

    I was on a work event overnighter at a place called Horwood near Milton Keynes. Took some kit, just in case and sure enough, two colleagues fancied a run before we tucked into the free bar.

    Ran through various fields, got lost, dscovered a disused train station, mate fell over and it was boiling hot. Only 5 miles at 7.58 pace but what a laugh! That made 6 days in a row for me and it was a cracking little recovery session.

    Made use of the bar facilities later but woke up hangover free. Bonus!!

    Tired now but have to try and get up early tomorrow to get 15 done in order to beat the heat. Or, push it back untill Sunday and have a lie in. 

    Have a great weekend.
  • DT19DT19 ✭✭✭
    I thought you were in Wythall, Stevie?

    g dawg, you might end up making merry after the football tomorrow if the result goes England's way. I'd get it banked tomorrow. 
  • StevieWhStevieWh ✭✭✭
    A bit complicated, I officially live with my parents just outside Welford but I spend the majority of my time at my girlfriend's in Wythall. Works well!

    G- Dawg I'd get that run in tomorrow, it's coming home!!!
  • OO54OO54 ✭✭✭
    SBD- I’m mainly doing track and shorter stuff over the summer then I have 2 longer races- the smack down with Poacher at the Coastal then the Great North Run. That leaves me about 8 weeks for a short sharp campaign. I’ll be retired so hopefully can put the hours in. This is a bit different to normal but I’m not expecting any PBs.
  • StevieWhStevieWh ✭✭✭
    Tempo done! 2m w/u, 6.42 AVG for 6m tempo then 2m c/d. All pre 9am, chuffed with that for the first one of the campaign. Now time to help prepare for a family BBQ this evening and then settle in the for the football.

    33 for the week which I'm happy with post stag and without a long run. 
  • Gul DarrGul Darr ✭✭✭
    Stevie - good LT run to start your campaign, especially in this heat. Enjoy the BBQ and footie.
    OO - good luck with parkrun and the 5k track race.
    DT19 - I was doing about 4 or 5 MLRs a week a few months ago, but have changed my routine which means I can manage two shorter morning runs, but need to rethink again if I want to do an MLR.
    GM - have a great day today - sounds fun.
    GD - hope you made the early start. Lie in for me today!
    I am DEFINITELY NOT superstitious but was amused when someone pointed out to me that the Cup QFs are all between one team with 6 letters in their names and one with 7. The first two on the 6/7 and the 2nd two on 7/7. So far France (6 letters) and then Belgium (7) have won, so maybe 7 (England) and 7 (Croatia) will win today.
    A bit hot for parkrun today and the super fast guys were not there mostly (10k in a village not too far away tomorrow). Set off just behind Jedward - haven't seen these 2 young lads before! - and my mate. Soon settled into third place. First lap slightly too fast again (5:50) and took out my friend on the second lap as we both slowed down. At the end of the 2nd lap (6:13), I was overtaken back into 3rd. Held the place and position for the final lap (6:12) and just managed to dip under 19 for 18:59 3rd place by my watch (0:43 for the final bit).
  • BirchBirch ✭✭✭
    edited July 2018
    SBD - that's a great base training block to underpin the New York campaign . . . 

    Leslie - excellent solo tempo - these are never easy  . . .
    OO - hope the racing weekend is going/goes well  . . .  
    DT, Stevie - good miles . . .    
    Gerard - I hope your lad's party day is good fun (I'm sure it is)  :) 

    G-Dawg - good bar management - a finely honed skill to imbibe enough to feel "mellow", without descending into hangover territory  . . .  
    Gul - fine parkrunning, despite the overcooked opening mile  . . .     
    7:30am start today, but still pretty warm for 13 with my daughter.  The wheel has turned full circle - my dad used to badger me to "get you hair cut" - now I get the same from my girl !  although its more alomg the lines of  "don't you think you need a haircut, dad" ? :/  B)    
    right - footy time !!   
  • OO54OO54 ✭✭✭
    Errr we won!
    And a great day at parkrun- 17:52 my best for a year. And a new WAVA PB of 86%.Pressure now on to match that at 2moros track race!
  • SBD.SBD. ✭✭✭

    Excellent time at the Park Run OO - sub 18 is a nice place to be.  Will be interesting to see how your NYC training goes.

    Good early miles Birch.  Perhaps your daughter has a point on the hair ... it could take seconds off your 10K time ...

    Good competitive running at the PR, Gul and a nice time.

    A good start to the campaign Stevie.

    It was 24C at 9:45am, but thankfully I was just finishing the LR.  18 miles, very sluggish to start with but with the pace picking up progressively, to give an average of 7:42.  Nice and cool at the start but feeling a bit warm at the end.  Gives me 67 miles for the week.

  • OO54OO54 ✭✭✭
    Wow 67 miles- haven’t been there for a long time
  • BirchBirch ✭✭✭
    fantastic WAVA, OO  B)    

    and great week's miles, SBD  

    have a good week, all - I'm off to Devon for the week  . . .
  • PoacherPoacher ✭✭✭
    OO that is some performance. I will still be plodding through Craster when you are enjoying a 2nd cup of tea in Alnmouth.

    Gul was the real Jedward? They were junior XC internationals in Ireland - decent athletes at that level anyway.

    Have a good one Birch - some nice hills in Devon

    Excellent LSR at this stage for SBD.  Not sure if you have run NYC before but if not (a) a terrific event (b) long long long day (c) the last 10m is tough, you need plenty in the bank for the surprisingly undulating route through Manhattan.  The way to deal with jet lag is just to arrive as early as poss. I failed to do that and suffered.

    Still no running but 41m hilly bike stuff in the Yorkshire Dales on Thu then a good hard walk with MrsP in the hills above Nidderdale on Fri. Gorgeous.  Birch maybe you know the area? Sadly I was attacked by a giant and unreasonably vindictive horsefly so the right foot is now numb below due to the nerve damage, and bright red/swollen like a football on top, and rather painful. Nice!

  • G-DawgG-Dawg ✭✭✭
    Wow! What a weekend! 
    Overslept a little on Saturday morning and when I saw and felt the temps, I really didn't fancy running any distance let alone a longer run.

    Set off at just after 08.30 and it was proper hot. Cut the run short from 15 to 14 as I needed to be back to go into London. The heat slowed me down nicely and I averaged 8.14 pace. Was sweating buckets at the end. Just happy to bag the miles.

    Got into London and joined my wife's colleagues who were supporting and taking part in the Pride parade. I went along to experience something different, wow, it was amazing!
    I found a couple of other football folk and we ducked out of the parade to belt it to Leicester Square where the top floor of a pub was reserved for us to watch the football. Perfect, it all went to plan, including the result. The others turned up about an hour later.

    Rest day of sorts today, painted the front room.

    I see Kilian Jornet has smashed the record by 61 mins for the Bob Graham round today. A record that's stood sine 1982. He's incredible!!
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