Howdy, Stranger!
Categories
Options
Sub 3h15
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Good session Tr. What was issue today, just general tiredness? I found it still very warm and humid still yesterday.
Up for an early spin class this morning then my bums and tums on line class this pm. Beyond that a very leisurely afternoon on sofa.
Final 20 tomorrow, hoping to be up and out by 8 as I've got to be out with my son by midday for 2 hours of forest lazer tag. Need to have some recovery between the two!
Good luck tomorrow, oo. Weather looks decent.
Hope the DIY cross training pays off TR 😉 I love a bit of DIY too and am busy decorating a flat the next 2 weeks.
Well the GNR went much better, to round off a 60 mile week. I felt a lot fresher and held an average 6:15 pace to finish in 1:22:13, my fastest Half for 8 years. The course is tougher than the Big Half but conditions were near perfect. Also a podium with 3rd V55.
This makes me feel happier for London although I've only done 1* 20 miler. Might sneak in a last 20 miler but time is running. What's your views on a 20 next weekend and a 2 week taper?
I did a 20 yesterday, 2 weeks out from Berlin.
After 23m last weekend with a pick up last 10 and the near 20 miles the weekend before as a big session, plodding out a 20 at 8mm seemed almost recovery like. The miles just ticked by uneventfully and it seemed done and dusted quickly having done 23 the weekend before. It was nice going out at 8am and running in fairly cool conditions.
Talking if which, looks like things are cooler down here over course of the week.
74m for week with 2 x spin and a core class is my biggest ever weekend.
6 miles this morning. Less ploddy than yesterday, but still felt bliddy hard work.
OO - nice, we knew there was a 1.22 in there. Well done on the podium. I'm doing a 20 as 10 easy, 10 steady this Saturday. Seeing as you've raced a couple of 1/2s recently id do a nice slow time on feet 20 if i were you, even bringing it fwd to Saturday for an extra days recovery?
12m today, bumcakes were creaking after the tip/rubble clearing.
It'll feel easier again in a few days Jools.
12 x 1k over lunch as last hard session of sorts, though Lewis has marked it as being half effort as opposed 10k.
Submitted my entry yesterday for Boston next April.
Early forecasts for Berlin, which will no doubt change a few times, looks pretty decent.
5m yday, 12m today as 2m, 9m approx mp, 1m. Pissed down the whole way, but wasn't cold. Same commute route as the 3min reps, so the first few miles lower the av pace due to being lumpy. Came out av 6.50, which is fine as i didnt want to go too quick later on just the bring av pace down, so it was a comfortable hard effort and not a hard as possible on the day like Saturday's 10m in the 20m was. Checked back and its another run which leads me to think im not as fit as last yr, but am in ok shape.
A very pleasant and easy 12m over lunchtime for the last mlr. A 65.6kg weigh in this morning which is about 10,3/10,4 and low for me.
Yesterday's session was the best this summer. Just felt strong and fit even as I progrssed it. No hands to knees panting etc. Splits per k went 3.38, 3.38, 3.37, 3.37, 3.35, 3.35, 3.35, 3.35, 3.34, 3.35, 3.33 and 3.32.
Coincides I guess with reasonable running conditions though.
Friday will be the big 1. It's my full kit tester as I've new vest, shorts and shoes so it's 8 at mp then a 1m kick. Conditions looks perfect for the day as well.
Great running at the GNR, OO, cracking time. I see you recently ran in Southwark Park, I used to go there a lot as a kid as I grew up nearby.
More good miles, TR. I'm also doing comparisons to last year's fitness data. I think I'm just outside where I was but I seem to be peaking in certain areas, so it will be interesting to see what happens.
I was sure I'd put weight on this week but I've actually lost a bit more. Now down to 171lbs which is 12st 3lbs (77.5kg) which is 4 pounds below my target weight and the lightest I've ever been going into a race.
Two good sessions this week, 10 miles of 3 x 1 mile at MP going straight into half a mile at HMP then 3 mins jog recs. Final 3 miles at MP. First 10 miler of the campaign to hit 6.55 pace average.
7 mile tempo last night which averaged 6.42 with a 6.16 final mile. It was a tad cooler but still around 20 degrees so quite pleased with that.
Still got discomfort in the glute/hammy areas but I saw the physio again on Monday and the nerve gliders and strength exercises he's given me seem to be working.
Dawg - good going, those 2 runs show good fitness. Nice one. As ever strength will be the key not speed.
Just 5m easy here today, gone early on the lurgy with cough and sore throat.
Not the lurgy TR 😳
MLR 12 here...
Legs felt proper mashed after some quality this week. Apart from a couple of final MP and MP+ bits early next week, it's all apart recovery and repair from now until the race.
Dawg - that's a sharp pace, defo keep a bit of mp on there during the taper.
5 and 5 double for me today in order to leave my bike st the right end ready for an mp run commute bavk in Tuesday.
Hope the lurgy is OK, TR.
8m in today 1m fast today. Was my full kit tester. Soar vest and shorts straight out the packer and alphafly 2 out the box. Temp was good but headwind was stiffer than I'd want. 8m came in at 6.19mm. The alphafly 2 initially were uninspiring but once I found a rhythm they felt OK but then the last mile pick up came in 5.55mm and was straight into the headwind but they just came to life and made it feel easy.
9m at 6.17 and nearly 12 in total and my legs dont feel like I've run at all today which may prove important with bouncing straight out of Berlin to chester.
Rest tomorrow then easy 14 Sunday. After that it's aggressive tapering.
Still a bit lurgified so did 20m toddle instead of the planned 10m easy, 10m steady.
I normally refresh every 2 years or so when things have upgraded enough to feel a difference, and to give me a reasonable chance to properly use current kit. After Chester, I put this kit aside for Boston next April.
6m easy here, did my really get warm enough to unblock any lurgified tubes.
Glad you're on the mend TR.
Am I going solo at Chandos this year or will any of you make it?
Just a 4 miler today to grab 51 for the week. Focus is on trying to do what I couldn't for Manchester this year when I couldn't get any quality done in the final few weeks due to injury and illness but got miles in. Need both now.
Averaged 6.35 today with a cheeky 6.15 final split. Happy with that after entertaining friends with beer and food going down super easy last night.
Taper now, just 3 runs this week but with plenty of MP+ again.
61m for week but having dropped spin and it being about 20% less than last week I feel good. Next week drops significantly though with the race is still pushing 50m.
Time for a week of paranoia, though last month or so hasn’t been without issue with the calf niggle. Plus last weekend of July I cracked my little toe on a bed post. It made a proper crack when I did it and went up like a balloon along with top half of foot going black. Pretty sure I broke it and physio said it was likely as little toes break easily so spent 4 weeks with it strapped up. It hurt to run on For a bit but survived it.
Dawg - im with DT, I've got no idea how you start off at 6:XX pace. I'm more 9.XX at the start........Don't drop the running off too much this week, 3 runs isn't many.
DT - sounds like you did break it then. Ice it if its still swollen.
10m easy here today, still lurgified and blocked up but HR was nice and low (av 112), achey legs late on similar to post CV. Will move my intended mp run back from tomorrow to weds or Thurs.
I did my toe like that earlier this year (much swearing happened!), DT. looks like you're in great shape despite the pinky problem. Looking forward to tracking you in Berlin.
I'm pretty much done on the quality runs now, just easy stuff from now on. Got an easy 13 planned for Saturday with a mate, I may do a recovery before or after and just a couple of short tick over runs next week to keep moving. Daily nerve gliding exercises and mobility stuff will continue.
Got 7 miles of alternates in yesterday, 6.5x and 6.3x but with a 6.22 thrown in, the average dropped to 6.41.
Today was 8 miles at MP and MP+. I did push a bit and that came out at 6.43 average.
For Manchester this year I did good volume but was unable to do the quality in the final weeks due to injury and illness, so I've tried to beat the miles and get the quality in this time. For London last year I did 800 miles in 18 weeks, slightly over that this year. With the hot summer and the nerve issues in the hammies taking some quality away, not sure I could have done much else.
G Dawg will be great to see you again in Chandos 🍺. I've just seen I'm on green start GFA- wave 1. Where are you?
TR I hope you are on the mend. Sounds like you're bring sensible.
I've felt pretty sluggish this week so taking it easy and trying not to eat too much. I signed up for the national road relays in Manx this Sunday coming, but now seems a poor idea. I'm hoping to get put in a rubbish team so I don't have to try too hard.
OO - thats a trek for relays......I'm yellow wave 1.