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SBD - That session was on the road, managed to find a loop near me that was just over a K so ran laps of that. Slightly undulating to add a bit of toughness! Good MLR, is it New York you are doing?
Gul - I had never done static recoveries before I started having coaching. Found them strange at first but they work quite well, brings the heart rate down so you can attack each rep.
GD - Great run, and enjoy the cricket & beers! Perfect preparation for a 15 miler!
I'm only 5'8 so will probably have a similar bmi to you gdawg.
Nice mlr, SBD.
Stevie, I always do static recoveries. The purpose for me of hard intervals is to do the intervals hard, not end up with some middle ground of jogged recoveries and not maxing the rep.
Gul, that's cheating on the scales. I tend to weigh first thing on a day where nature has called before I've had a chance to drink anything.
Planning a 20 this evening. Its due to be 25c at 7pm but cloudy. It might not be fun but hopefully it'll get banked. Subject to how I feel when I wake then, I don't have to set off until 9.30 so I may try and get a recovery run in at 8am.
Are your NYC transport arrangements all organised OO - booking opened earlier today so I've booked myself on the 6.00am coach from Manhattan and going for the Poncho option!
Hope the 20 went well DT.
Good MLR Gul - you'll enjoy Week 5 in 2 weeks time!
Stevie - Yes, New York on 4 November. I've not run a marathon outside of the UK so it should be interesting! I can se the benefit of static recoveries but I've always preferred the "active" recovery that you get from a jog.
Good steady effort G-D. Hope you're enjoying the cricket.
10K recovery for me tonight on the gym treadmill. I run these at 5:15 m/km pace (and the obligatory 1deg incline!). It's always nice when the heart rate is controlled on these recovery runs:
A bit of drift - but I put that down to the gym environment!
The only part I'm liking DT19 is the sausage sandwich
Just did my GFA entry for London- hope you all remembered....
I used my Paris marathon which was my best time this year- hope a 6.5 minute buffer is enough to qualify under the new rules
GD – Good 5 miler and enjoy the rest
Gul – I’m looking forward to reading how your Lidl shoes
SBD – Nice pace for a hilly 15
OO – Glad to read your knee was fine
DT – Well done on getting that 20 miler completed.
I ran 11 easy today including 10 x 10 sec hill sprints.
Yesterday I did one of P&Ds key runs. This was 13 miles at MP+20% till
halfway, then MP+10%. This looks easy enough on paper but considering it was
the day after intervals, made it more of a challenge. The second half at 7m/m
pace felt close to the effort required late in a marathon. Good enjoyable
I’ve now clocked up over 75 miles this week with the long
run still to come.
My Garmin Fenix 5 informed me that I reached a new Vo2max record
of 63 this week. I’ve no idea on the accuracy, but improvement is good.
Apparently I’m ‘Superior’ for my age (48) in the top 1% and have the fitness level
of an ‘Excellent’ 20 year old!:)
Well toughed out on the 20 DT. Enjoy the holiday and downtime.
That's a long tempo session Stevie at a decent pace. Plenty of time for Boston and Chicago.
Excellent training for the week Badbark - MP+10% at the end of a long run is always tough.
I'm still thinking of Boston for April 2019 so may not enter London (I would only run one of the two).
Good recovery run Gul.
The 6:00am bus from Manhatten should be fun OO - not sure what to do about breakfast though!
A bit hot night and the legs were feeling sluggish so a 13 mile MLR was just what was needed. Forced myself to pick up the pace early so it was below the magic 4:50 m/km and then gradually increased this over the second half to finish with an average 7:37 m/m pace.
Just the small matter of 18 with 10 at MP on Sunday and then I get to enjoy a much needed cut-back week.
StevieW – Great tempo session and fast finish
DT – Yes, VO2max is only one factor in endurance running capabilities.
SBD – Good MLR paced run. Good luck with the 18 and 10 at MP. I find
that type of run extremely difficult, so usually do a HM race + easy miles instead
Leslie – That’s a good tempo run and I don’t think you’ll be far off 90
mins HM ability in a month.
Poacher – Your job sounds very interesting. I’m glad to read you are recovering
from injury well.
It always amazes me just how quickly my running improves with high
mileage training. I set off this morning fuelled on nothing but a teaspoon of
coconut oil and a cup of coffee. I ran 22 miles in total including my local
Parkrun after 16.5 miles. It's not a fast course with plenty of sharp turns and undulations.
Despite having run over 90 miles (or because) this week before the
Parkrun began, I managed my fastest time in years. Unfortunately my result is
coming up as ‘unknown’ without a time on the results table and I didn’t reset
my watch. So I’m not sure of my exact time but it was somewhere close to 18:20,
which is almost a minute faster than last week.
I was third after the first lap of three but took the lead by half way and ended up the first finisher! I haven’t been the first finisher since 2015 and that’s now
my 10th. This is a brilliant confidence booster for Berlin. Go me!
EDIT - The result has been fixed and it was 18:26.
Leslie – Well done on your longest run for a month
GD – Good long run in hot weather. We are lucky with it being much
milder in N. Ireland
Birch – Glad to read about the ‘stop messing about’ schedule. There is
no hiding with running – you get out what you put in.
Stevie- Good long run and congrats on the highest weekly mileage total
OO – Great Parkrun time and unlucky with the last mile bomb.
DT – If you are going to run 100 miles in a week, make sure to run
several weeks around 80 and several at around 90 before it. In other words,
work up to it gradually to lessen the chance of injury. Enjoy your holiday
I ran 10.5 easy miles this morning aiming for a high cadence. My average
cadence was 182 so happy with that. I then took my daughter to run her 21st
Junior Parkrun, where she got awarded her Marathon wristband. I always leave it
up to her is she wants to go, so I’m proud she got her wristband while she is
still only 4. She even ran a new PB.
I’ve ended up with 109 miles run this week, which is a training record.
I have run further when doing long ultras but never when only training.
Most importantly I’m completely niggle free, feeling strong and looking
forward to next week’s training.
A good week's work Badbark - do you think the focus on cadence is helpful? I struggle to get mine above 160! And well done to your daughter.
No sun! - where have you gone DT?
Good park running OO.
A good progressive LR and an excellent weekly total Stevie. Have you got a cut-back week planned?
Good miles for the day and week Birch.
The first long ones are always tough Leslie - just keep working at it and you may surprise yourself at the HM.
Hope you can sort out the injury before Berlin Poacher. Still 13 weeks before New York - the main priority is not to get injured.
So the schedule called for 18 with 10 at MP today. Headed down to the New Forest and ran the Forest Trail Half Marathon. With a delayed 9:20am start, the sun was a factor but there was a fair amount of shade on the course. A five mile warm up and then ran the first 3 miles at c. 7:30 pace. Sadly this was the down hill leg of a 6.5 mile out and back course, so the initial MP section was uphill. The course was described as flat but the MP splits varied between 6:30 and 7:42 - giving an average of 7:05 for the last 10 miles. A bit slower than I was hoping for but the heart rate was in the right zone and it was great to be running on the forest trails.
2 miles w/d to give 20miles for the day and 76 for the week. The schedule calls for a cut-back week next week, but I'm on holiday the following week and I'm not sure I'm going to be allowed to run 75 miles whilst on holiday so may have to delay the cut-back!