Sub 3h15

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  • Leslie HLeslie H ✭✭✭
    DT that's good news and what a cracking race you had to celebrate , sub 80 is on the horizon !!!!!!!!!!!
    0054 Good to get the long ones done too.
    Ian sorry to hear you were clearly off form and had a terrible race , take a few weeks easy and build back up and that sub 3 is still possible this year.

    Had breakfast at 5am (cats wake early !) then a big fry at 10:30 which I didn't really need but was made for me so can't complain  which delayed my run and felt like a wobbly jelly after in a death march time on feet 12 miler ( 10 m/mile av) Quite nice out but the path was flooded in about 4 places just deep enough to wet the feet and a few waterfalls had sprung out of ditches so there was some rain last night !

    45 mile for the week.
  • JoolskaJoolska ✭✭✭
    Well done DT - you're on fire!

    Sorry to hear you had a tough day, Ian. Take it easy and recover well.

    20 for me to bring up 68 for the week.
  • OO54OO54 ✭✭✭
    That's awfully bad luck Ian I'm sure you are gutted. Very solid run considering. How did you find the race, did you enjoy Seville and the course?
  • SBD.SBD. ✭✭✭
    A good weeks mileage Jools.

    Interesting choice of pre-run breakfast Leslie but good miles all the same.

    A tough day Ian - sounds like you picked up some bug.  You did well to continue to the finish.

    That's a decent LSR OO and a good week's mileage.

    Excellent PB DT - 80 seconds in what were far from ideal conditions is a big improvement.  Have you got another HM lined up pre London?

    Wokingham HM today.  The forecast this morning was for gusts of 46 mph at 10.00am dropping to a steady 24 mph at 12.00.  So conditions far from ideal!  The plan was for 5 miles w/u, followed by 13 miles at MP.  It's a big field, so c. 250 runners under 1:25 last year and they had a 1:25 pacer on duty (there was also a 1:20 pacer!).  Given the conditions, my plan was to just stick at the back of the 1:25 pace group.  Apart from a relatively quick opening mile (6:15), this worked reasonably well, so through 5 miles in 31:45 and 10 miles in 1:04:15.  The last 3 miles were uphill and in to the headwind.  I was struggling to stay with the group at 8 miles and got dropped just after the 9 mile marker, so the last three miles were a bit of a struggle with splits of  6:56, 6:50 and 6:45.  Crossed the line in 1:25:51 for 272nd place.  Given the conditions and the lack of taper, pretty pleased with that.

    Gives me 83 miles for the week and a recovery week ahead.
  • Ian5Ian5 ✭✭✭
    Joolska-Good long run there.
    SBD-With the weather a 1:25 is excellent,never mind after 70 miles already this week.
    OO-Yes I really enjoyed it from what I seen,looking at taking the wife for a weekend away there at some point.The course is definitely a PB course on the right day,only incline I can remember is coming out of a road underpass and lots of long stretches to get in to your stride.
    As for taking it easy for a bit I have Barcelona in 3 weeks  :smile:
  • TRTR ✭✭✭
    edited February 23
    That tough to take Ian, good that you have Barca to put it right.

    SBD- sounds tough, brighton went ahead today too. Would have been tough as it was blowy on the coast today.

    DT - nice one, those long tempos indicated you were capable of racing quicker. Would have been 81.xx on a better day, puts you well under 2.55, if you get the strength work in, but your coach will sort that out for you.
  • DT19DT19 ✭✭✭
    Jools, nice 20 and weeks mileage. 

    Leslie, you should have gone out between breakfasts! 

    SBD, top running. Did that feel sustainable for another 13? 

    Ian, sorry to hear things didnt go to plan. The problem with the mara is that so much can affect performance beyond fitness and we invest so much in the process. Though it seems you have a shot at redemption in 3 weeks. 

    TR, i read something elsewhere from the bloke that rode the lead bike at Brighton.  He said there were 50 mph gusts coming off the sea.

    Official time on chip was 82.11 so bodes well with a big 7 weeks coming up. 

    TR, yes he prepared me perfectly last time so happy to leave the thinking to him. 
  • DT - smashing the half marathon PB! that's a great time congratulations, next stop sub 80.
    SBD - good work in Wokingham, solid time for a untapered race in bad conditions
    Ian - sorry the race did not go as planned, I'm sure you'll get more luck in Boston. Can't be helped when the body just needs to get rid of some stuff!

    I had to abort parkrun on Saturday literally on the startline when I got the call that my kitchen delivery was arriving an hour earlier than expected  :#

    However this morning I took up the very late offer of a place in The Terminator in Pewsey - an approx 12-mile race in the South Cotswolds. Very windy, very muddy but good fun - the race lulls you into a false sense of security in the first half then punishes you badly with some ridiculous hills in the second - luckily I was just there for the experience so took it easy and had enough to get through despite no breakfast and no fuel during the race.

    Loved it overall; even the 2 times we had to wade through bollock-deep freezing water!
  • TRTR ✭✭✭
    edited February 23
    DT - not surprised, im 40mile to the west and it was howing when i went out at 9ish. Leaving the worrying to your coach must save a few mental worries over a campaign, as well as him getting you in shape, its saving you a few mental matches, so its double bubble.
  • OO54OO54 ✭✭✭
    A great run SBD in tough conditions, you must be chuffed with that.
    Nicko you are clearly nuts, sounds horrendous. I would hate it 😨
    Ian, Barca is another great race and one of my favourite places. You didn't over exert yourself so 3 weeks should be fine for recovery.
    Great miles Jools and a heavy week ticked off 👍
  • Ian5Ian5 ✭✭✭
    Nicko-Echo OO's comments,some of the guys in my club love XCountry and all kinds of stupid races,I had a 5 miler the other week with about 50mts of grass and i was fuming over it.
  • Gul DarrGul Darr ✭✭✭
    OO - excellent running at the weekend.
    Leslie - you are the new King of speed.
    DT - awesome stuff. You are really flying.
    Ian - sorry to hear you were under the weather. Hope you recover well and smash it in Barcelona.
    Jools - nice mileage.
    SBD - solid performance and cracking pace for a MP effort. You'll be glad of the recovery week!
    Nicko - very inconsiderate of the delivery driver. Hope you were wading through the water in the trail race and not the kitchen ;) That sounds a bit extreme to me!
    12 slow miles on Saturday to make 73 for the week (took a rest on Sunday). Today's session was 8x600m. First intervals for months I reckon. Average of 2:13 per rep  but difficult to say what the pace was as my watch disagreed with me as usual (not to mention disagreeing with itself too!) 13 miles in total.
  • GerardMGerardM ✭✭✭

    DT – that's a super race and a very impressive time in the conditions.

    Ian – sounded like a tough day. I've had more than one of those at the marathon distance. Good you have another one coming soon, and hopefully you can do yourself justice. Recover well.

    Leslie – can't beat a nice fry for brekkie. Nice weekly total.

    Jools – v decent weekly mileage.

    SBD – well done, those last 3 miles must have hurt a bit.

    Nicko – Haha, that sounds mental.

    Gul – Good to get a speed sesh in. What type of watch do you have?

    I had a decent week too, well by my standards anyway. Did 29 miles, which is my biggest weekly total for quite some time but still very light compared to all of you guys but hey I'm not in mara training so no need for big miles but it's pleasing to see the weekly average creeping up. I did my usual hilly 9 miler avg 6:40, the legs didn't feel great and it was awful weather too but I felt much better yesterday on a hilly 5 miler run. 5K on lunch today in the wind again. It's been relentless for weeks now.


  • OO54OO54 ✭✭✭
    Good going Gerard hang in there.
    Another week of top mileage Gul.
    3k swim here. Great to be back in the pool. I have a club GP tomorrow and the Trafford 10k at the weekend. These are my focus for the week so mileage will be down, around 50.
  • Gul DarrGul Darr ✭✭✭
    GM - good hilly running. Double whammy with the wind too. I have a Garmin forerunner 30 - you get what you pay for ;)
    OO - nice swim. Good luck with the races.
    7 mile recovery run and 30 min swim today. Flipbelt arrived yesterday so will have to try it out.
  • DT19DT19 ✭✭✭

    Nicko, that appears a somewhat specialist interest race. I'm in Ian's camp with my desired race terrain!!

    HOW have you recovered, Ian?

    Gerard, yes, lower miles but some faster work is all good. The weather must be even worse where you are given everywhere is close to the coast!

    Gul, nice mileage last week and good start to this.

    TR- It doesn't stop every single stress, such as when I see people on strava posting their 3rd 20 miler in prep for London and I'm yet to do one.

    I felt remarkably good yesterday, no different to coming off a normal week with a big weekend run so got on with things as usual with 4m recovery and spin. Hilly 8m at easy planned later.

  • TRTR ✭✭✭
    DT - thats the dangers of Strava. Your coach got steviewh in shape for some strong maras with similar training, so im sure youll do well. You are heading low 2.5X. You bounced back from the 1/2 quickly.

    It was too windy on the coast for my planned 20 with 12mp, so i did 22 Saturday and then 18 sunday.....is always wanted to try an ultra style back to bavk.
  • SBD.SBD. ✭✭✭
    That's impressive back to back weekend runs TR.  You should have done the MP run at Wokingham - it would have worked despite the weather.

    The speedy recovery bodes well DT - you're in great form.  What is the plan wrt the 20+ mile runs?

    It always feels good when you start those P&D interval sessions Gul.  Do you use a measured road section for these or do you have access to a track?

    That sounds like a competitive 10K at the weekend OO.

    A good combination of speed and increasing mileage Gerard.

    Interesting race nicko - sounds brutal!

    You should be fit to go again for Barcelona Ian.  Hopefully no stomach issues.

    7.5 recovery miles yesterday and 10 general aerobic today.  Still carrying a few niggles including the dodgy left hamstring which are hampering my enthusiasm for training at the moment.  Need to shift some weight as well.  Not good on the mojo front but hopefully tomorrow's planned intervals will provide some focus!
  • TRTR ✭✭✭
    edited February 25
    SBD - agreed would have worked, but its a ball ache to get to. Brighton times looked ok for a few id have been competitive with. Not sure when I'll do the mp run now, could use fleet as mp but I'll probably run it as hard as poss off no taper which is a compromise........worthing is being rescheduled to Oct 25th, but I'll probably do Abo the week before.
  • DT19DT19 ✭✭✭

    TR, yes he also got me in good shape last year.

    SBD, I have had a few niggles lately so went to chiro and he readjusted my raised pelvis and all has been good since. Might be worth having some physio?

    In terms of the 20 plan, Lewis likes to have you competently running around 18m first so a couple of just easy 17-18m runs and a couple of mixed tempos. So sunday I have about my 4th 18 and 2nd with tempo. So 6m easy then 2 x 5m at mp off 1m recovery then a 1m cd.

    After that I have an easy 20m end of March, followed by the Knighton 20 which I will run either side of mp so perhaps 10 at 6.55, 10 at 6.40 for eg, then another mixed pace 20. So suddenly by mid march i'll be 3 in. Looking back on last year, my first 20 wasn't until this time so I've sort of lost a week with the half being cancelled and going again, but nothing major.

    Looking at my mileage Nov-Feb (assuming I do what's planned next 3 days) I will have run 13m less than the same 4 month period last year so 1m a week.

    Last nights 8m went well. 10m at mp later.

  • Gul DarrGul Darr ✭✭✭
    TR - impressive weekend miles.
    SBD - take care doing those intervals with niggles. I did mine at the park. Probably not the right distance but I have set sections I always use for various distances so at least I can compare like for like.
    DT - I'm sure your coach knows exactly what he's doing. I'm probably over training.
    16 easy miles this morning. No long run on the schedule this week as such, but I might do one on Fri or Sat just to keep up the overtraining ;) Anyone else getting nervous about the coronavirus and possible cancellations?
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  • OO54OO54 ✭✭✭
    Yes Gul if this thing gets worse (and probably it will) we could be talking about London at risk given the number of international runners. I'm also worried about Berlin where I would lose more financially 
    Club GP went well last night but no fireworks.
  • JoolskaJoolska ✭✭✭
    Let's just say I'm holding off booking tickets to Malaysia to see my partner's family at the moment...
  • DT19DT19 ✭✭✭
    Gul, our balance of training is very different, so what you do might be over training for me but it isnt for you. We all work in different ways. 

    The cancellation of the ireland v italy six nations has suddenly caught my interest with the reality of this situation. If London is cancelled i could cope with that as ive only paid out about £180 on a hotel plus ive done it 5 times. I appreciate others will feel differently. Plus im going with the whome family, we can still go and do tourist stuff with the kids.

    Berlin though im £450 in plus I'm going with a friend so if that's cancelled itd be difficult. I'd need a pass to suddenly have a boys weekend away! Then there's NY. The trip is booked and it'll happen regardless of the mara as im going with my wife. It'll be hugely disappointing not to run tbe race and i question whether i could make next year if that option was put on the table. Essentially im most worried about NY be cancelled as i may not get another go, albeit i dont think the US have any reported cases just yet. 

    13m today with a 10m tempo. i was working from home which meant with the race course flooded i could at least get out in the daylight and do it on the streets. Thought post race and given on the streets, 6.40-6.50 would do. Came out 6.31mm average for 159bpm. Possibly my best ever tempo, even setting aside it was done on the roads at or around rush hour. 

  • JoolskaJoolska ✭✭✭
    DT: awesome tempo run!
  • TRTR ✭✭✭
    DT - i like yr coaches structured build to 20s, because you hsve effort sections in them i guess you do less of them. Cracking job today, i set out for similar this morning but gave up after my 3rd wheelspin on ice after about 10mins of mp........ you are well placed for low 2.50s at the mo, with more time yet.
  • TRTR ✭✭✭
    Gul - cancellation risk must be low at the mo and is an uncontrollable anyway.
  • SBD.SBD. ✭✭✭
    The cancellation of the Ireland vs Italy match has set a precedent.  Perhaps London can just ban the International runners - would of course decimate the elite race but that might not be a bad result.  I've not booked flights for Berlin yet, so I'm not too exposed at the moment.

    Excellent tempo run DT - you're on fire.  I saw the physio about 6 weeks ago and am still working on the exercise he gave me.  No signs of progress yet which is frustrating.  I haven't seen the osteopath for a few years but that might be worth a go!

    Have a proper recovery week Gul - you need to give your body time to absorb the training.

    Intervals late afternoon.  I'd forgotten how painful they could be.  Five sets of 1,000m with 500m jog recoveries.  Splits of 3:45, 3:44, 3:45, 3:44 and 3:43.  Ten miles with w/u and w/d.
  • OO54OO54 ✭✭✭
    My hotel for Berlin can be cancelled but the flights and race entry would set me back about £400. Might be an idea to get travel insurance but then would need to check all the exclusions anyway. 
    It's funny how Corona gets personal when it starts to impact on your running. I guess we should maybe be more concerned about the risks to our health 🤔
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