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Sub 3h15
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Glad you're on the up VT. A 2 week long block ?
OO - go well in Poland
Gerard - shame you got derailed, Joe it doesn't take too long to get back there......10m is in Salisbury, rare non coastal race for me, but plenty of hills instead........get the feeling im in for a shock, but i need to need where i am (or am not).
Gérard, you've put a good block of training in overall so you should still be in a good place for a half.
Vt, I work my tempos, particularly mara pace ones to HR in a large part. Once you clearly know the parameters it's a useful tool.
You look to have lucked in with the weather on Sunday, TR. Hope you have a good run.
The 20 is still being debated. It's 6 weeks from my race, plus, 48 hours later I fly to lanzarote for a week so deload training wise and life. Means I can go harder I think. My proposal was 4 x 5m going 6.20s, 6.10s, 6.00s and 5.50s. Matt is a bit underwhelmed by that and wants me to run lije the first 20 of the marathon. We are speaking tomorrow.
I'm in a peak week. 8m Monday and spin, session Tuesday of 4 x 1m at mara pace off 2 min float then 15 mins Kenyan hills. Was pleased with that element, 2.5m covered and went 6.01mm, 5.58mm and 5.53mm so 12m with wu and cd. 12m yesterday then spin this morning. 6m tonight then 22m tomorrow (sunday is too close to Saturdays race) and session Sunday. Will bring up 73m for week.
I think the two sessions of shockwave therapy in the past 2 weeks have made a difference, the hamstring pain and discomfort don't kick in properly till around 5 miles and then can waver in and out. It's difficult to fully tell as I've also got training fatigue. If the right leg was as pain free as the left, I'd be very pleased indeed.
In the last 4 training blocks with the condition, I couldn't hit any decent pace despite doing the required miles, in the past couple of weeks I've hit some good mile splits, close to my HM PB pace (6.2x) and at the track I've been getting 6.0x pace for 1200m and 6.13 for a mile this Tuesday. Prior to the treatment I was nowhere near that.
Had another round of shockwave today and hoping for further improvement signs on the weekend slow runs.
I've entered the Fleet Half next week to see what shape I'm in (fitness and injury) before making a final decision on London.
Dawg - good to see some progress, fleet is a big race, I've done it before. But always struggle in races a few weeks out from a marathon, so havnt done it in ages.
I've had a better week with heavy weights Tues and today, 12m inc 8 steady Mon, 10m Tues, 10m yday inc 10x3min yday and 10m today. 3min reps were pretty slow though.
Surely Lanzarote is the key milestone in your plan DT 😉
Glad you had a better week TR 👍
We did Warsaw parkrun and now travelling to Torun. I'm feeling OK but still not firing at top speed. I'll give it my best tomorrow for the 3000m but not too confident. Enjoying Poland though. Nice peeps and everything is dirt cheap including 🍺
20 miles bagged today. Bit of a slog on shattered legs but should bag 53 for the week after a 5 recovery tomorrow.
Good luck tomorrow, oo. Looking at Poland for a mates 50th in November. Not had a pool based break since August so intend it being a key week in the sense that the recovery is king! All inclusive however always brings the worst out of me in terms of zero control.
Good you had a decent week, TR. Hope you go well tomorrow.
Yesterday's 22 was a bit of a flat trudge. I'm in my biggest week since September but still felt too much effort. Must have been harbouring a cold, which my daughter had full on first half of week, as woke this morning all blocked up and sneezing. Better now than next, should be clear for the 20m race and hols.
12m tomorrow with a 5m progressive tempo in middle to practice pacing for the 20. Will give 72-73m for week.
Dawg - 20m is a long way in a 53m week. So no surprise it was tough.
DT - 22m is a long way for a Friday so we'll played. Is that your 2nd or 3rd 20m? Interesting that both of your coaches havnt pushed the 20 milers week after week, although hey do both have you putting a lot of quality into the week, which they see as more important Every day is A school day. 70+ mpw is getting there, esp with all the quality in it.
3m easy and few strides today, so 50m for me given a reat day Sunday and only 3m today.
Yes, I think 70m with the sessions and two high intensity spin classes is my peak point. With the spin work I'm working at high intensity 4 days.
I guess coaches take less chances with your body than you or I might to ourselves. The only injury ive had since stress fracture in march 2020 was a hamstring pull over 2 years ago playing footy, so that element is working.
Matt likes to alternate long runs with easy longer run and shorter with effort blocks. He won't go more than 18m on those. That's a bit of a step down for me as lewis was more up for 22m with lots of mara pace.I suppose when the training block ends we'll have a debrief and if my marathon hasn't gone well I raise that, if it has gone well I don't.
Last did this 10m a good few years back and remember it being 60 to 90sec slower than a flat race. Was thinking Sub 65 would be solid today, most of the hilly bits were between 3 and 8m, with a roll down to the finish. 1/2 way in 32ish and was picking my way through a few, pushed on in the last few miles for 63:46. So decent enough, probably worth a low 62 on a fast route, so 82ish for a HM. Ankle and knee held up pretty well, so i might be able to ramp up the training now it's a bit late for that. Anyway nice to be able to race, felt strong but lacked a bit of zip.
I'm with you, a mixed pace long seems to pass by so much more quickly, in reality and mentally. I like it but think the 18 peak should be 20.
That sounds a good effort. 62/63 is generally sub 3 level but factor in your miles and experience it should be closer to 2.55.
12m today. Practicing pacing for Saturday so 2m wu then 5m tempo progressive with a 6.30, 6.20, 6.10, 6.00 and a 5.50s. Then 2m easy and a 5.40s before a 2m cd.
Relatively normal Monday to Wednesday this week then I drop back for Saturday.
That's a good pace on the 10 miler TR. I find them hard to pace being between 10km and half M. I'm sure you didn't cut back for it either 👍
Nice effort G Dawg. Is that 20 miler number 2 or 3?
The 3000m went more or less to plan with a 10:05 and 4th place. 4th is horrible, but above my expectations so not disappointed- well just a bit. Brits also got 1 & 2 in the race. Both guys are top track specialists, so their bread and butter. And the Pole in 3rd was last years winner. It's a superb arena and a really special experience. I was more nervous than I usually get. I'm going again tomorrow in the xc. There is an outside chance of a team medal but I'm not going to push too hard as the marathon is only 4 days after. Temperatures are very cool 2-5 degrees outside. Probably going to be my coldest ever marathon. But a nice 2 lap course out and back and long straight lines which I love.
I'll keep you posted 👍
OO - well done on the 4th place. Hope the next two go well too.
Hard lines on the 4th but also well done. It's a difficult position to finish in.
Good luck in the xc. I hadn't realised you were also doing a mara. Is that part of yhe masters event also?
Tr, it was within the 10s range so 6.30s etc as opposed to 6.30 dead. I ran 6.34, 6.27, 6.13, 6.02 and 5.54, then 5.44. I found the first two miles the hardest to pace as I rarely run in the 6.20s or 6.30s.
Spin this morning then 9m late afternoon. Nominal session tomorrow.
Nothing much to report here: I've had a succession of colds and minor chest infections, so have barely exercised in the last 4 weeks. I bit the bullet and booked 5 days off, plus the intervening weekend, which does finally seem to be resetting my energy levels (I'm on day 6 of 7 doing as close to naff all as possible) - thank goodness!
Hope you're feeling better, Jools, sounds like an annoying lingering lurgy.
Splendid work on that 10 miler, TR, pacy stuff indeed. Glad the niggles behaved.
OO, it was my 3rd 20 of the campaign, so just one to go.
Got the 53 miles in for last week and then straight back at it with a 7 mile interval session yesterday comprising 8 x half miles at 6.2x pace with 2 min easy recoveries.
Really pleased to have hit all the split targets as I've not been able to do that on the road for some time. Signs are good and better at this campaign stage compared to the previous 4.
Got 5 recovery miles in this morning before track tonight when I'll aim for some HMP work. Easy miles tomorrow and then 3 days full-on recovery before the Fleet Half on Sunday. Done the event quite a few times over the years but last time was 2008. I hear the course is faster than back then, so hoping to give it a good blast, see where I am and finally decide on London.
Shame you've been unwell, but at least you don't have spring marsthon pressure to deal with these days, so can relax and get well.
Dawg - that's more like it. Careful with the back to back sessions........I did fleet in 2019, it's a big race, I was miles back and had a crap run, but i rarely race well just before a marathon due to fatigue......I thought it was quite a tough course too, bit rolling. But plenty of folks well there, probably due to their marathon training.
5 and 5 yday, slightly achey from the downhills Sunday. Then 12 and 6 today, ankle was more achey today, I had to avoid a collision with a bike and ended up on some rutted tarmac which my ankle didnt like, hopefully minor this time.......positive was the 9m steady this morning came in av 7.07 av 130 and felt a lot easier than lasts weeks 8 av 7.02 av 135.......legs were good which is a positive 2 days after a 10m race. Hopefully I've gained a bit of fitness/health, weights might be helping the legs too.
Good luck at fleet, gdawg. You sound enthused with your running at the minute which is good.
Tr, some good doubles there, makes 18m days quite doable. Most I know doing tend to get the longest run in first, which I see the logic of, however I guess it has to fit your day first and foremost.
3 x 2m at mp today off 2 min float. 6.9m at6.11mm average. Consistent miles as well with a 6.07/6.08, 6.06/6.06 and 6.06/6.05. Definitely got that latter third of training cycle leg heaviness now.
12m mlr tomorrow then cutting back to give me half a chance Saturday.
Good luck for Saturday DT and keep up the good work G Dawg- I haven't done a long run for the two weeks before the mara- thought it might hamper my track chances.
Not so well run in the xc today. Came 6th and struggled on a twisty undulating course. 1 and 2 were the same winners as the 3000 but 3rd was up for grabs. Just could not push hard enough and the guys in 3 and 4th place were peeps I beat in the 3000 2 days before. We did get team silver though so at least a medal to show for it. The legs feel a bit trashed but 3 days to recover 🤞
You are going well TR, collisions aside 👍
Best track performance of the year last night. Session was 1600, 60 secs rest, hard 400 and 2 laps easy (3 repeats). 1600s came out at 6.17, 6.07, and 5.59. The 400s were 1.21 and 1.24 (x2).
The 1600s were the most pleasing, especially after consecutive day efforts, and that it was also a double day, felt strong and not hit times like that for quite some time.
Another recovery today and then full 3 days recovery for the weekend HM.
OO - good work on the XC, will it be the same folks again in the marathon? Survival of the fittest.
Dawg - good mile paces, good to see you on the up.
Good stuff, gdawg.
Tr, yes it's been a bit of a peak of training culminating in this 20 and into hols.
Very pleasant 12m today, kept it very light aerobically with Saturday looming. No run tomorrow just spin then a 4m shakeout Friday.
No DT the people who do track seem to do xc as a bonus, but the marathon has it's own specialists, world's apart. Very few nutters do both 😆
OO - build into that mara and then pick your way through.
Wasn't sure wether to do the 10m inc 3min reps as a bit close to Sundays race (and Tuesdays 12 and 6) esp as the last 2 wks have been a bit slow and a struggle for the session. But went for it and today was much improved, so i must be a bit healthier. Easy tomorrow then a long run saturday.
Tr, going with the progressive approach. I guess I'll have some licence on the day to vary it knowing I'm on holiday next week. Looks a bit blustery for the morning but nothing too savage. If I execute the plan I'll come in just under 2.05 which will overall average around mara pace and be a pb. That'll probably get me 2nd in AG looking at previous years.
Good to hear you are feeling better. I'm hoping now we are coming out of winter these minor bugs will do one. I'll probably pick something up on flight home from hols now!
Good luck DT 👍
Reasonable mornings work. Bit of a progressively stiff wind in what was a countryside loop but as it was 2 x loop there was a fair dose of tailwind so can't complain.
Paced it reasonably well but kept finding myself at the top end of the desired zone for each 5m block so went 6.21, 6.12 then the 3rd block I really got into a stride and averaged 6.00 with a couple sub 6mm efforts which left me working harder in the last 5m at 5.50s and averaged 5.58. All miles in that block were sub 6mm except 20, which was slightly up hill but straight into a 20mph or so headwind and for about 3 mins driving hailstones straight into me. That came in 6.09 annoyingly.
6.08mm average for the 20 coming in at 2.03.22 and about 12/13th. That's a 4 plus minute pb, not that you really chase them in 20m races.
DT - great work. What would 6.08s get you ? Around 2:40? It was windy and wet here, tough day for racing.
I did a super slow lumpy 21m in a time on feet style this morning (2h 57m). Windy (nasty wind chill) and plenty of showers inc sone of DT hail. Decent week (at last) totalling 88m.
Good work on the 21m, it was definitely cold in that wind.