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Nell/ Barry- fab halves from both of you, very well done.
AA- 2km reps- ouch! Rest up woman, no wonder you're shattered!
2Old- great LR and impressive mileage. I'm converted to running my easy runs easy. Hammering it all the time definitely doesn't work for me but seems to be working for you!
YKW PB for me last Saturday- whoop whoop. 21:12 so still nowhere near what I should be capable of running based on my other times but it's going in the right direction at last so very happy. Not looking forward to the 10k next weekend.
50mpw is sort of normal for me without really obsessing about the mileage, it's just what it adds up to. I would happily do more but don't think there's much point when not mara training... But I am at the moment sticking to 2 quality sessions a week max, only one when racing and the rest is easy, so it really isn't too taxing.
8m easy done today and rest tomorrow.
2old - the 10.5 miles was just a bloody hilly route. No hill reps! And i live in a hilly area! Well done for listening to the body and skipping the swim. Not sure about Friday. - think it will all be slow. Plan for next weeks last long one is 7 easy then 13.1 at marathon pace!! What about your last long ones?
bro - well done on a nice new shiney pb! 10k next one to tumble?!! looking forward to seeing you on the 24th in the green start!
Bro-congrats on your 5k PB...and there's bound to be more to come soon . You are right about easy runs though there may be an argument that my 8mm mile runs are my easy pace (I'm not convinced). 50 miles a week isnt too onerous with a LR so you are doing well accumulating that total without a very LR.I expect you're hardly using your Oyster card these days
AA-I forgot how hilly your part of the world is.I think its flat here but I also live on the one hill in the immediate area so it always crops up in my runs somehow.Dont think you need hill reps.Looks like a good plan for your LR and I guess I should do something like that but more likely I will do the first half easy and see how it goes second half.Looking at my log I've neglected Mp runs a bit so I will do a few before my 2 week taper.
Just under 11 miles last night-ran to track then 5k around the track on a gravel path(listened to Nell!) then ran home. Ran the 5k 3*1250 m approx just under 5k pace and jogged inbetween all done continuously and av 6.46mm.No idea how you did 4*2000m AAOn the positive side despite my legs feeling shot at ,I do feel some strength coming through if that makes sense.
No idea how you did those 4 x 2k either, AA. I have some lined up for next week but I'd be happy to scrape in at 6:50s Good session, 2old.And well done Bro Well done Bazza. Exposed airfields don't sound like my idea of running for a half
Congrats Nell. Those splits are amazing. If 7:34 ever became my MP I'd be one very happy chick. 9mm is my easy pace. I can go on forever at that pace Today I got bored with plodding though and did a progressive 13 miler. Av. pace was 8mm so quite happy with that. I'm totally knackered now
Chick- nice progressive 13 miler.
2Old- 8mm sounds like a very reasonable easy pace for at where you are, you do seem to be doing a lot of running at a lot faster than that though! I am by no means saying too much, it clearly works for you very well! Glad to hear you're feeling strong
AA- not long to go. Keep those hills coming. I WILL NOT see you at the green start but hopefully somewhere along the way and maybe afters.
Rest day for me today and much needed, legs a bit mashed from the gym. Alternating MP/HMP run planned for tomorrow.
Chick - that's a good average time. Must have been fast at the end!
Bro - glad to see you're still doing MP practice for next month!
2old - that session sounded nasty!
my mag arrived today too!
Abs and arms for me today. No running. Carb loading for tomorrow!
Washwood - Yeah I'd recommend it not great scenery but don't really look for that in a race, flat and definately PB potential depending on wind, nice T shirt and medal. How was Banbury 15.
2old - Very decent traing from you as ever. how are niggles? Yeah felt OK after HM. maybe close to Nell at HM but nowhere near at full .
Brol - Congrats on the PB
AA - Good mileage and speedy long repeats. You feeling better about training/race?
Chick - That's a very good 13 miler.
Nell - Yeah pretty flat HM, don' have many long hills in Wiltshire so hill repeats needed.
I received my VLM magazine and Brol's by accident so I've forwarded it.
Nights this week so good training opportunities if a litte tired. Mon - restTues - 5 mile steady run, gave speedy stuff a miss due to HM, hour easy bikeWed - 2k swim pull, hour easy bikeThurs - 11 mile steady , hour easy bikeToday - meant to be swim but weather too nice after work so 28 miles on bike
HI 2old, Good running for the week, I am with you on the legs feeling shot. I am struggling keeping mine fresh at the moment. Problem is with Hansons plan there is not much of a taper...think I need you to have a chat with my kids they never listen to me!
Hi AA, That sounds a tough run after the 4 x 2k
Hi Bro, well done on the PB, good idea keeping a couple of quality sessions going.
HI Chick, I do enjoy a progressive run.
Hi Barry, Nice mix for the week.
Bit of a slog this week after the HM.
Mon - 8 miles at 7:34 average mm,
Tuesday Hill reps just under 2 miles warmup/cooldown and then 3.5 miles of quad burning reps!
Wednesday 7.5 Miles w/up and c/down with 1 x 1k & 1 x 400M (missed the last 400 as I had to dart off to pick son up from swimming) splits: 3:35 (5:45) & 1:21 (5:10) 3:45 (6:00) & 1:17 (5:18),3:42 (5:56) & 1:26 (5:23),3:43 (6:00) Pace in brackets. Thursday - rest
Friday 9.75 miles - warm up and coll down with 3 x 2 Miles at MP -10 secs (hard session) splits 6:18 & 6:23, 6:35 & 6:29, 6:34 & 6:27
Saturday - 8 miles average 7:23mm
18 planned for tomorrow
Had my magazine through and I am a Greeny too , couple of heavy weeks coming up, so I am dropping the Wednesday night session at the running club so I can try and be a bit fresher for the 10 mile MP runs on the Thursday
Nice fast miles again, Nell.
Wish I was with you guys doing London...
One more biggish week and it's taper time
Final 22 miler yesterday in brilliant sunshine. Last 8 were 7:50s got quite hot and dehydrated towards the end
2old - Tasty YKW in the conditions. and good long run today.
Chick - impressive long run from you.
Nell - Great training from you. Any more races before the big day?
Long run for me yesterday and combination of wind/tired legs from bike ride Friday made it a bit of a stuggle, 4 x 5 mile loops and managed to keep going past my house on each loop(gel and water). 8:01 avg which is the slowest of my long runs but probably the pace I should be running my long ones at. Swim club yesterday evening and coach is being kind to those in marathon training so not too heavy a session.
Chick - that's a fantastic long run. Well done. Wish you were joining us too!
Nell - are you green too? That's some fast miles again. Well done.
Barry - looks like a good couple of quality sessions there.
2old - Looks like all the niggles are improving then! Good couple of days with racing followed by long run.
My 20 miler was so slow on Friday. 9:03 pace. Just felt so hard did 5 recovery yesterday and 8 hilly miles today @7:57 pace but that felt too hard. Confidence taken a dip. But still managed 50 miles for the week. Next Sunday is the big test - 7 slow miles followed by Reading Half at MP all in fancy dress.
Excellent YKW and long run, 2old. I let my body decide about that final longish run next week. But I"m thinking more along the lines of 16-18 rather than 20. I've done a 20 before 3 weeks out but that was due to missing a couple of long runs due to illness. This time around I got them all done so hopefully can afford to be a bit lazy from now on Barry: that sounds pretty challenging! I find it mentally really tough to go past my house without stopping ... also laps can be quite soul-destroying. AA: don't worry too much about the long run. 9ish is the perfect long run pace ignore the boys and their 7:xx pace . Hope the test ride in fancy dress goes well.Crikey, but it sure is wild out there today . I sailed along for a couple of miles at 7:15 pace without realising how strong those winds were. Turned a corner and had a crosswind that almost knocked my legs from under my body a couple of times... and the worst bit was the return leg against that brutal wind. Struggled to get under 10mm. Ouch!
Hi Chick, Well done on the 22 miler, and at a great pace too. That was a strong wind, from 7:15mm to 10mm!
Hi 2old, Congratulations on the 5k, great time in what was a windy weekend...
Hi Barry, Well done on the LR on heavy legs. I run my MP runs on a 2.5 mile loop which I find strangely helps things go quickly?
Hi AA, Good weekend of running from you...Yes I am a Green Boy again!
Yesterday glad I re-checked my plan as it was 16 with a fast last 2 at MP. Windy and wet morning but got through with an average 7:18mm with the last 2 miles at 6:36, 6:42. The last mile into the wind and rain hurt... 8 miles this morning @ 7:28mm, which felt hard at first.. I am finding the paces a bit of a challenge at the moment. I think because of the style of plan the paces are probably a bit pushed as to a conventional plan. You certainly feel like you are running on the edge.
My mag arrived the other day too.
I'm on holiday now for two weeks so will be keeping an eye on you all in the last few weeks of marathon training.
AA have you done a dress rehearsal running around your lanes in the dress?
Nell - great you're on green again. You're smashing these paces in bad conditions.
2old - you need to wrap up in cotton wool for the next few weeks now! How's your son feeling about London?
minni - yay great to see you. Hope the stress fracture is improving? No - not brace enough for running round my lanes in fancy dress. Did a few miles on the treadmill a few weeks ago.
So - advice please team - I've done 9 x 18+ milers since new year. This weekend I'm running the reading half in full fancy dress and going to aim for 8 min/miles. i am planning on running to the start too (embarrassing!). But how far should I run before If I'm aiming on 13 MP miles? Was gonna make it a 20 but should I?
2old - I did 20.2 last week ! I was worried that you might think 20 and a bit with 13@MP was too much but you think that's ok??
AA I once did a HM @ MP and did 5m before hand, the 13m race then a cool down to get it up to 20.....
Minni - Stick with the swimming to keep the fitness, you will be back.
AA - I did 7 slow before the White Horse HM(think it was 4 weeks before VLM) last year then the Race at MP and felt very good, even got some 6.xx miles in for the last 2 cause it was pissing it down.
2k swim for me on Monday, 5 miles Tuesday in new shoes(nearly as wow as nell's) and 2k swim this morning, maybe tempted by bike this afternoon but moving 18 miler from weekend to tomorrow so not sure if its best idea.
AA: wot Minni said. Nice to see you, btw, Minni Pants about not running I have to do intervals tonight . So not looking forward to them. Should have done them this morning really but I'm struggling to get out of bed what with missing that extra hour ...
Chick - good luck with those intervals. I felt bashed this morning getting up at 6 again!
baz - good training. Is 18 your last long one before taper?
anyone heard from freemers?
Thanks guys - 7ish before and 13.1mp it is then. Ran 5 miles in 40 mins in fancy dress and treadmill and it felt sh1t This morning. Gonna have a few days off.
Chick- what sort of intervals? Good luck with it, I did mine yesterday in hail!
AA- 7ish with 13.1 @ MP sounds like a good plan to me. Shame I won't see you at the start line this year, especially all dressed up.
2Old- I'm sure all the chocolate has been worked off by now with all the training you're doing. Well done to your son, sounds like he's putting in solid training.
Barry- I would save those legs for the LR tomorrow but I'm guessing you wont!
Hi Minni (waving)!
Nell- very speedy running, your type of training would finish me off in no time!
Track session for me yesterday but nothing too taxing. 2x 1m reps @ HMP followed by 4x 800m reps @ 10k pace. Admittedly 800s ended up closer to 5k pace... ooops. All easy now until the 10k on Sunday.
Hi Minni, Hoping you are well. Enjoy your holiday...
Hi 2old, Good news on your son running, hoping he is doing ok? Nice strategy with the hedges
Hi AA, To be honest I wouldn't go anywhere near a HM at this stage as I wouldn't trust myself to hold back! ..Yes looking forward to meeting up.
Hi Chick, Good luck with the intervals
Hi Bro, Nice intervals, this type of training nearly finishes me off!
Hi Barry, Nice mix up. Yes maybe best not to go mad on the bike before a long run
Group session last night, group leader away. I ended up leading the session, which was interesting and went for 6 x 800M tried to get the guys to go for 4 x400 and 2 x 200 after but they settled on 2 x 400. splits:2:52 (5:44), 2:59 (5:58), 2:57 (5:54), 2:57 (5:54), 2:53 (5:46), 2:53 (5:48) - 1:20 (5:21), 1:14 (4:58) 6 miles this morning 7:20mm average. 10 miles MP tomorrow with warm up cool down....