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Well done KR - a worthy winner
Thanks Poacher, Jools - must get some before the snow descends ...
Poacher, have fun on Sunday.
I might get to my first parkrun on Saturday (end of term means I have fewer taxi duties) - how exciting....
Well done KR. Been hard not to say anything for the past 24 hrs. Time to start training in kms!!! Very well deserved indeed.
I've got 2 cut back weeks of around 30 miles and volume goes back up again in January.
Enjoy yourselves in Pompey Poacher and TR. Maybe a treadmill marathon in parallel Jeremy;-)?
well done KR, hopefully proves beneficial as well as being fun.
VLM - I've started my P&D 55-70 18 week schedule now
- I'm starting early since off ski-ing on Boxing Day. I won't be able to adhere to it at all times, partly for finding the time and partly depends on injuries, in particular achilles, I'm probably not ready for a full 15 this weekend either.
But hoping that I can generally get the full long run in (extending one or two to get 5 or 6 20+ milers) and that if mileage for the rest of the week does fall short it is at least that of the upto-55 schedule.
Having said that, most weeks call for three double-digit mile runs - I'm thinking of playing safe and capping the Friday runs at 10miles - does anyone have any views on this?
Two mile easy, two mile steady, two mile MP, one mile HM pace, one mile warm down with 6*100m sprints.
Everything went spot on until the mile at HM pace which was slower than intended but tbh, just getting out in daylight hours and moving nicely was more than enough.
Scary to hear people have started their 18week schedules already! Before you know it, Jools will be running home for Christmas and then people will be on the 16 week countdown to VLM........
KR well deserved after last years disappointment, we are all looking forward to your progress. No pressure tho
Poacher good luck for the weekend, enjoy number 27... amazing amount. Can you work out how many pairs of shoes you have gone through in that time? and money
PMJ flying in those conditions, plenty of time to decide how to run your 10m 3 wks out, but i would be tempted to go for it and reap the rewards of mara training.
Mat brilliant, well done..
Bike it - a treadmill marathon, hmmm probably not. I can do about 2 hours without going totally insane!
NICE ONE KR
- very well done, indeed a Brucie bonus, but if you ask really nicely they may let you go to Skeggy rather than Paris. Have a ball and don't get injured. Do keep us your adoring voting public up to date
Col -actually even after doing quite a few, every mara still stands out for stg memorable whether it's joy, pain, loss of blood, being Lorenzo's teaboy, being offered a wheelchair at the finish line, etc. As for the cost in ££ - scary, but cheaper than other hobbies like fast cars or coke.
most P&D (55-75) weeks call for three double-digit mile runs - does anyone have any views on this??
(I'm thinking of capping the third one, ie. Fridays, at 10 miles)
Simon/snowman - I've run three runs over 10 miles most weeks in every one of my marathon campaigns. LSR, MLR and MP or Tempo run. I think it really helps the endurance.
Issue here may be distance versus effort. The more I read and run, the more I believe that hard day / easy day is a good thing, and on top of that, only three hard sessions a week (and maybe only two).
There is no doubt that you need a long run, and it is useful if you back up the long run with another a bit shorter, hence the medium run. Both over 90 minutes so double digits safely. Both of these are hard sessions.
Then you need a third session and P&D mix it up a bit.
Week 12 to go is:
Mon rest
Tue General aerobic 8m + strides
Wed MLR 12
Thu Recovery 5
Fri MLR 11
Sat Recovery 5
Sun MLR 14
That looks OK to me, there runs over 10 but not a hard week, 55 total. Only issue is being clear what days are hard and what easy as an 11 MLR and 8m general are both neither fish nor fowl.
Week 7 to go is:
Mon rest
Tue 6 & 4 recovery
Wed MLR 15
Thu 6 recovery
Fri LT 12 M with 7@HM
Sat 5 Recovery
Sun 22 Long
That is a full on 70 mile week but only 3 hard days and 3 easy days. You get the Monday off following the 2. I personally would not wind back the Friday run as it seems to be a key one, it is the lactate threshold run in the lactate threshold mesocycle. Really, the Friday run is not a double digit run, it is a very easy 3 miles warm up, a hard 7, then 2 cool down. If you wind it down you cut either the warm up and cool down or rip out the guts in the middle:neither good.
Easy run for me this morning to Tesco's and back to buy some cut-meat for the packed lunches today. Somewhere just short of 3 miles I think. Very uneven pacing (14min there 11min back), which I found quite odd as it was just meant to be a recovery run.
Thanks PMJ - thoughI could expect a good analysis from you - I probably won't cap but as Guldarrsays I need to be mindful of injuries.
Guldarr - did you buy an extra leg at Tesco's?
Might explain things...
Well done KR - much deserved
On the 3 long runs a week - to be honest if you are doing 55-50mpw it is pretty inevitable that you are going to be doing 2/3 long ones a week - I agree with PMJ in terms of benefits of MLRs, but fully support age old mantra of listening to the body and adjusting accordingly.
8 slow ones home last night - brings up 40 for the week to date. 20 mile LSR planned tomorrow to bring up 5th week of 60mpw - looking at weather forecast might have to be a 3 hour stint on dreadmill
Monday - Recovery run up to 6 miles, Body Pump Class (+ extra recovery run of 3 or 4 miles in big weeks)
Tuesday - Intervals with Notts AC, total mileage up to 9
Wednesday - MLR at slow pace, up to 16 miles
Thursday - Rest (active rest - Body Balance class)
Friday - MP or Tempo within a run of up to 14 miles inc WU and CD
Saturday - 2 x recovery runs totalling up to 10 miles
Sunday - LSR up to 22 miles/3hrs 10
It looks like a lot just looking at it like that, but I've progressed to that over the previous 5 campaigns.
Rat - 3hrs on the dreadmill? That's true dedication.
PMJ - Have to say that's why I didn't like P and D - for me there were some neither hard nor easy days and I didn't recover properly and hence ended up injured. Don't know if I would cope with it now with another couple of years of mileage in my legs however.
When does your schedule start then KR ?
Interesting points about speed of MLR from Speedy and Fraser, what's the collective view? I'm prone to running them at steady pace and ending up at about MP plus 15 which sounds too fast on reflection, particularly if part of a 60+ mile week.
KR, what's next for you in the 26.2 process?
Gul, it depends how you define hard but 2 to 3 hard sessions has to be the way to go. If you look at Speedy's plan, the intervals, LSR and tempo run are, in my book, hard days and she has sensibly made the Weds MLR an easy day.
I call a long run hard, it doesn't mean it is balls out. I did a half one this morning and did 7:30ish out and 7:10ish back to average mid 7.20s. Aftre a long ru=, I can feel I have done a session, but I am not crawling round the office for the rest of the day. Same as a track interval session, it feels hard when you are doing it, but you can run home afterwards.