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Sub 3h15
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I had lactate threshold testing done last night. You run on a treadmill for 3 mins, they take blood (finger prick), go again slightly faster, repeat until you get to over 2mmol/L higher than your base. My estimated lactate threshold is currently around 165 HR, which on a pancake flat treadmill was 6 min miling. Passed that all over to Coach Vince. I wonder what he'll do with it....
Sounds like a scenic run Gul! are you missing those early morning long runs yet?
The PF injury sounds a real pain VT although at least you're back moving again. I've had a few close calls with PF in the past but the sports masseuse has always managed to nip it in the bud.
Tempo session yesterday, 4K w/u, 10K stepped tempo and 4K w/d. The paces for the tempo section came out as 4K @ 6:26/m, 4K @ 6:20/m, 1K @ 6:13/m and 1K @ 6:05/m. Just about the right effort - comfortable for the first 4K and close to the limit for the last 1K!
7.5 recovery miles early evening with some S&C.
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Today was interesting. Taught Swedish microbiologists about viral defective interfering particles in the AM, managed a 2 hr elliptical session in the late afternoon (while re-watching Minority Report for the first time since it was released; it has aged well!), and then getting my Pfizer booster shot this evening. A good day. Pretty sure I'll sleep well tonight ;-)
VT Runner, sorry to hear about the PF. Glad to hear things have improved. Yesterday sounds like a productive day. I've never seen that film.
Speedy, that sounds pretty interesting. Sort of thing i'd be all over if I ever got to sort it.
SBD, decent progressive intervals there. Before Covid I had ear marked Boston 22 as i recall it fell really well into the school holidays so we were tentatively going to make a trip of it, however I have had to defer my aspirations of running all the Majors by 50 having lost almost 2 years.
OO, Yes I am conscious I will need to tackle this very differently. I already feel a bit sick about it!
So I have been pondering how I tackle it. I looked at my last parkrun in December 2019, between xmas and new year I run at 5.57mm. At that point looking at my fitbit stats, despite holiday, I am about 5kg lighter, I am not in the middle of Xmas festivities and I am fitter. I ran a 3 x 5k session weeks before London in 18.15, 18.16 and 18.15 and went through 5k in my last half in about 18.13 so all about 5.52 pace.
Logically, balancing all those matters up, it wouldn't seem ridiculous to go out at 5.30-5.40mm, even if I drop off a bit, It shouldn't lead to a blow up and death march? Any thoughts appreciated???
This week, after Tuesdays session I have had some doms in hamstrings and a sore left foot. I worked out that my easy run trainers have been in use since the start of March so with a minimum of 20m a week, thats circa 35 weeks so could well be pushing 900m, so I've swapped them out and had a new pair delivered this morning and been working on the sore foot which feels better now.
Managed easy 8m Wednesday then 10k yesterday. Out for 4m with strides over lunch.
In other news a local runner speedster who lives about half a mile from me who i've recently starting chatting too etc has invited me out for an easy run. By speedster, he came 7th in the mass race in London in 2.21 and having just turned 40, won the world title in his age group. So I will be picking his brains for sure as a few years ago he was just under 2.45.
VTr - sorry to hear about all the hassle with PF etc Sounds like a varied day. Hope you feel okay today
SBD - cracking session. My run wasn't particularly scenic, firstly in the dark, then running in towards Norwich city centre and back along a main road, although back at the hotel for the final stretch was better with views across the golf course. Just good to run somewhere different for a change.
4 miles this morning on more familiar territory - out back from home to the supermarket.
Interesting stuff on the LT test, Speedy. It will be interesting to see how that applies to your training plans.
Nice to run in different places, Gul, glad you enjoyed it.
Impressive volumes again, SBD. I don't know how you do it.
Track last night. It was quite cold so did a good warm-up and then it was 6 x 1k comprising 1k progressives of 3.5x, 3.4x, 3.3x then repeat for a second set. Actually felt better doing the quicker ones, funny enough. Felt the lungs working hard which was good. Hit all the numbers and bagged 6 miles for the night.
Hamstrings are a tad better after the strength work I've don on them recently but I've contacted a local physio to give them a sports massage as I haven't had one for a few years.
Trails in the hills tomorrow and a recovery on Sunday to complete the 4 sessions this week.
Gul, yes best intenstions etc. The only distance I can control pace early on is the marathon, everything else, despite a plan, goes a bit mad! Looking at previous results of event there are usually only 1 or 2 guys running sub 18 so unlikely I can relay on that.
Looking forward to just getting it done.....hope I don't sleep late after all this!!
4m over lunch with 4 x 15s strides in last mile.
How's the post-Covid recovery OO?
Good interval session G-D - similar to mine. The sports massage should help.
Any park runs planned yet Gul?
Interval session early-evening a bit similar to G-D's, so 6 sets of 1,000m with 500m jog recoveries with a 4K w/u and 3K w/d to give 10 miles for the days. Interval paces of 3:42, 3:42, 3:42, 3:42, 3:39 and 3:36. A few seconds per 1K rep slower than the same session pre- London, so a bit of work still to do over the next few weeks.
So parkrun went largely to an, it hurt an awful lot. I'd take a marathon everyday over that discomfort!
5.36 first mile and by then I was blowing and wondering how I was going to finish. 5.48, 5.46 then 5.37 pace for scraps gave me a 5.43 average and 17.50. So job done, decent sized pb and sub 18 box ticked. On to the sub 60 attempt next Sunday now, which starts at a much more sociable 11am.
GDawg Let me know your HM plans as I probably ought to have an eye on one before I get to Tokyo. Something the first two weeks of February is probably optimal for me which rules out Wokingham sadly, esp if SBD is going to be there. And good stuff focusing on the hammy. I believe that (and your hip?) have been a regular feature in injuries?
I like the sound of the new wildlife reserve GD. Where is it? I spent many summers at Longleat although the interesting accounts of the Viscount of Bath were probably as fascinating as the animals.
TR thank you for the warning. I shall pay careful attention to any effect from the magic shoes. I did the track session in them this week and decided that I am not ready for sub-6 min efforts yet. I felt tiredness in my ankles two days later. I think I need to hang around the tempo range for a while developing more resilience before letting rip. Solid intervals there.
OO If you can run 2:58 I struggle to see why you think you can't get near 2:55? Except for the negative self talk and self-imposed limiting belief that is.
SBD I think the jet lag will be something I can only partially mitigate. Having spent my childhood travelling between the UK and HK, it is dreadful going East and usually takes up to a week to slip into the time zone. I can try to trick my circadian rhythms beforehand and maybe run nearer the time the race is. But with a +9 hour time difference between Tokyo and London, that still equates to a midnight run for a 9am start. The reality is I will be best off using it as a start to my marathon cycles after nearly 6 years away from endurance racing, and aim for an autumn one if I want to run with a time goal in mind. Having said that, if I am not around the 3-hour mark based on current fitness, I will be disappointed. But getting a sub-3:15 champs entry time for London would be ideal and should be very achievable. AND (you get the longest reply today!) I am with you on the weight training thoughts this winter. Currently pondering a routine of weightlifting to develop that resilience I need as there is no better way to do this. That element of controlling the variable of weight is so effective and safe rather than just mo' miles.
DT absolutely cash in your fitness chips now. Having put in the financial investment to get a great coach and then the time and physical/mental effort with the training, payday should be rewarding! I tend not to overthink these things re pacing. Can your NBF act as your hare?
Sedan now that is very gratifying to see! Are you doing anything specific to lose weight or allowing it to happen naturally? There is a much healthier dialogue now in relation to weight and the recognition that simply being lighter is not necessarily conducive to being faster or healthier. I am glad to see this having witnessed a lot of young talent succumb to eating disorders and years of misery, not to mention no longer being able to run.
VTr - you sound like you have had a lot to deal with! And errr MrE also said no, so I ignored him and went ahead anyway. If you haven't already tried it, The Older Yet Faster pairing of Keith Bateman and Heidi Jones offer so much wisdom on our bodies, feet and how to run injury free. While they are barefoot runners, they really just educate on how to avoid injury and get stronger. Heidi's foot exercises are BRILLIANT. Had PF last year and it was persistent. Importantly, they have helped me understand the years and time needed to develop strength in my lower legs.
Busy week here. A bit of track with the club where I did the club session instead of my coached one. I think I will stick to my own session for a while as it will avoid me getting carried away and running too fast. My legs are not yet ready for quicker paces and it is always a balance between developing speed and keeping it relative to fitness. Fitness comes on quickly whereas I really do think I have needed the full 3.5 year post surgery for my posterior tibial tendon to have strengthened enough to even do workouts. I am aiming for consistency over quick gains. Chatting to TRFKALorenzo today on our long run I was reminded of my goals which is to run consistently and let the gains come to me. I have unfinished business with the marathon.
Solid week of running not quite 50 miles (inc.
DT - made me smile that you turned up to parkrun in race gear (no offence meant - ive never parkrun, in my mind its for folks with buggies and dogs in tennis shoes who have been doing C25K). .........you have big PB gains to claim at all distances from 1/2 mara downwards, you just need to turn your brain off and run (like you stole it). Certainly could be worth another parkrun but turn the watch offand just run.
TR, not sure there's much to take on the half just yet. I have to with parkrun otherwise when it starts to hurt it becomes too easy to decide there's always next week. I treated it like I would a race with my build up mentally all week.
Sounds like you have your hands full, MsE. Is there any talk of a booster for under 50s?
A very light 13.1 today, bizarrely so in fact. Lowest hr I've ever recored over that dort of run at normal long run pace.
Well done DT. You executed the race perfectly and it was brave to go out at that pace. It's not your priority but I guarantee if you went back regularly your times would tumble- It's the nature of 5k running. TR I know what you mean but if parkrun us your platform for a 5k pb it helps to treat it like a race. Not week in week out, but just those few occasions when you are gonna go for it. Race shoes and kit are absolutely essential 😆
MsE you are on good form.....in every sense 😉
That's an impressive comeback week OO. I'm sure the speed won't be far behind.
Well done on getting the parkrun PB below 18 minutes DT. I'm sure there is more to come with some 5K focused training. And a nice 13 today.
A good week's running MsE. Wokingham is very much a club runners event with a quick field - so well worth running. Another one to consider is the Farnborough Half Marathon at the end of January. As you say, no easy answer on the Tokyo jet lag other than getting there as early as possible but you would be wise to run the marathon conservatively.
Strange business this running. I was dreading today's long run, even considering a rest day, but once I'd got the running shoes on and hit the trail everything felt good. So 18 miles in 2:14, average 7:25/m, with the legs feeling strong and the pace increasing progressively.
72 miles for the week.
Is 18 your default long now or do you have a mara sooner than Spring.
SEdan/SBD, As for NY coverage, I was disappointed Eurosport knocked it on head as soon as elites were done. I love watching the people at our level etc come through. The male winner looked like he was on jelly legs until 40k. Was also surprised by the climbing in Central Park.
Thanks, oo. I found mile 2 the hardest, probably some mind games in there as well as it seemed inconceivable I could keep it up for 2m. Mile 3 hurt but it was only 5 more minutes. I'll take a marathon any day over a 5k though.
Tr, I've only ever run one 1, 5k. Once I discovered parkrun I didn't really see point of paying for a 5k race. I ran my first parkrun in June 2013 and yesterday was my 36th so I do tend to only go when I'm prepared to go hard.
SBD - thats a sharp long run, good that you are still putting decent mileage in each week, so you can back up campaigns well.
DT - fair point re the 5ks, i havnt run one in years. Theres a summer series near me (approx 1m from home) that folks travel a long way to, but it doesn't interest me. I did 17.3X one time though.
16 for me yday, im deliberately sitting just shy of marathon mileage, so mlr of 10 to 12m and long run of 16m, for a 65m week last week. Turbo intervals today( 10min wu, 20 x 90s/30s, 5 x 30s/30s, 5min wd).
Any O'50s take note.......govt is about to announce that you can book a CV booster from tomorrow so you can have the booster 6 months after jab 2 (up until now you couldnt book until the 6 months was up), but the website booking is already live, im booked in for 3 wks time.
SBD - still some very solid reps. Great long run.
DT - good work at parkrun and another box ticked with an impressive PB.
MsE - building up some good consistency. Love the picture
SEDan - sorry to hear that. Yes, rest up and hope you recover quickly.
OO - pleased to hear you're well enough to put in all those miles if not fast ones just yet.
TR - very tidy week of running there.
Come down with the lurgy over the last few days. Started with a sore throat and now progressing nicely
Hope you're feeling better, Gul. At least it's just a 'regular' lurgy.
Lobe the picture, MsE. Glad you enjoyed the meet-up with Lorenzo.
Nice volume, OO. back in business.
Back to the Surrey Hills at the weekend. Just a 10 miler to get back into it but six of us got out and had a good laugh getting lost. Definitely out of practice.
Wasn't sure what to do yesterday as Saturday was shorter than normal. Ended up doing an easy 9 miler. I say easy, I'm not sure my hamstrings would have allowed me to go any quicker. Can't wait to see the physio tomorrow.
Depending on what happens, I'll make decision on Wednesday on the 10k race on Saturday and the XC League on Sunday.
I watched the NYC marathon yesterday. Great to see the course on TV and recognising certain parts. Brought back so many memories of 2019, although mainly ones of pain, there's a lot of uphill on that course. Due to injury I only managed 183 miles in a 5 week campaign, for London last month I did over 800 in 18 weeks, quite a difference. I remember laughing at myself as I cruised to 15 miles at sub-3.10 pace thinking that the lack of training will kick-in soon, and boy did it, with interest!
NYC was an amazing experience overall, definitely worth the incredibly expensive entry fee.
GDawg I can hardly remember NY mara only the pain of the last 3 miles in Central Park.
Bad luck Gul but definitely lucky if not Covid. My first test was negative so test again if symptoms persist 🤞
Great comments on the 5k DT. 3000m track is even worse. 1.9 miles flat out at c5:15 pace. It's hell on earth 😆
If logistics allow and a place is available I may try and run NYC in 2022.
Go easy with that lurgy Gul.
Some good training there TR - what are the race plans pre-Christmas?
DT - Manchester is the only planned marathon but it's good to get the long run up to 18 miles before the 18-week training plan start. As the last 18 milers have gone really well, I'll keep this as a minimum other than on race weeks where I may just do a second run later in the day.
7.5 recovery miles early evening followed by some S&C. Have just been using body weight for these exercises to date but need to start adding some weight soon.
OO - good point, youve just had the turbo powered booster. Im booked in for 3 wks time.
SBD - good plan, ive kept the long run up 18 to 20 pretty much year round in the last few years, but am having a few weeks at a deliberate 16m as a mini break from the longer runs.......ive Gosport 1/2 in 2 wks, also had a rolled over Goodwood mara place 2 wks later, but ive changed that to 1/2 too, havnt done much quicker running apart from a couple of 3 min sessions, but worked hard in a few turbo sessions. Wont get too excited about either until race weekend as both are at the mercy of the wind. 2 good hit outs is the aim, with some faster tham mp running.