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Thanks oscarr, really appreciate that.
Right been out for my long run. Here be the splits:
Meant to be 18 miles off road easy (9:45-10:30)
Craig, is that your longest run ever, by any chance? You've polished it off so casually, I can hardly believe it is though I think it must be. Excellent pacing.
Oscarr - I might post Saturday's session... but better check with SteveMarathonCoach that it's not meant to be a surprise
Craig - brilliant long run pal - as Sam says, great pacing.
Sam - don't want to spoil any surprises, i was just interested to see what they will be doing but no probem if we find out after
Nice pacing Craig well done you have got the hang of that fantastic. Boiling hot here in Bakewell today. Rest day eating and feet up at the desk figuratively.
Small deeds done are better than great deeds planned..
Not sure if that is something we marathon aspirites can agree with!!!
Looking forward to catching up on Saturday BoD - don't be scared
Did anyone see the Horizon programme about exercise the other night? Think the thing about doing very short, maximal sprints was fascinating (basically, they were saying you can get similar improvements in VO2 max from this as from much longer efforts.) Gave it a try at the gym today! Felt jelly legged after - will see how I feel tomorrow...
Crazy intervals this morning in fog.......9.18...7.20..........7.25...........8.20 shower at work and now just firing up the Nespresso machine ............anybody want one. Bit too quick really........that felt tough..... Have fun tomorrow Craig.
Not what we have, but what we enjoy constitutes our abundance.
Happy weekend nearly there............
Here is Saturday's........
Great work is done by people who are not afraid to be great.
Happy weekend everyone. Am off to Birmingham this afternoon to lay the torture trail for Craig's session tomorrow. (ha ha only joking!) Looking forward to catching up Craig.
Enjoy Horizon - will be interested to hear what you all think - especially Oscarr the sceptic!
SamMurphyRuns wrote (see)
Sam - watched Horizon on i-player - interesting indeed and goes some way to explain why some people can perform better than others from just a little training - makes you want to have your own DNA/Gene blood test done to see where you are on the chart as some people are born unable to respond whereas some lucky 15% of the population are extreme responders to the short burst training technique - other conclusions (like get out of the chair to burn more calories) are not really new findings
It would be good to see the results of more research - the obvious trial would be to find a group of people with the same Gene result, split them into 2 groups then put one group through a traditional 3 month training schedule and the other group through the short burst plan and see which group ended up the fitter
I am sure there are many other factors (than VO2max) which contribute to marathon fitness (e.g. core fitness) which make the short burst potentially only part of the marathon story so maybe this is only relevant to general fitness rather than event specific training.
It was an interesting program and lets hope we hear more about this research as time goes on - i think he said the Nottingham school were just embarking on a £5million research program.
BoD - have great weekend, enjoy the torture trail!
I have Llanelli HM tomorrow, but still have the lurgy so will wait and see how I feel in the morning!
For some reason I'm still up at 12.30ish in the morning and been up since 4:00, bit wrong.
Well, training day in Brum. Interesting to say the least. Had some time to reflect and here we go:
Got there silly early (again) but the photographer and video fella were already there, so no sitting around on my own. Saw Ruth first and we discussed nutrition and diet. Seems to be OK overall, but could do with eating more fish.Problem is I'm not a bit fan of fisk as such and we discussed potential for supplements (to follow). Also discussed recovery and all that, noted the amount of skimmed milk I'm drinking after exercise now (cheaper than other stuff but also has a comforting effect on me).
Discussed targets and paces with Sam. We be keeping level headed about this and going somewhere around 9:45 for MP and seeing how we go from there. V positive situation. I want to finish, and that's always been the aim of this project, so I'm a happy bunny. I want to be able to call myself a marathon runner. Seems weird, but 'Fatman to Marathon Runner in a Year' was the point of this and what I've been aiming for (not sure I've been aware of it though) since last May.
Then out for a photo shoot. Not quite a cold as the other times, but still 'parky'. Then to the towpath... Oh dear, the towpath.... The aim was to go out for a mile at MP. Sound easy, but WITHOUT A WATCH OR GARMIN!!!!!!!! Needless to say, I was rubbish and 20 seconds per minute too fast... THe next bit was to return with the watch. I typical BoDuke style, I'd let it go into rest mode and started to run without it having a signal.... Then when it kicked in after .4 of a mile, I had no idea what was going on and ran what I thought was a slower pace... No, again 20 seconds too fast. v poor showing by me.
So back to the track (not so bad for me now I've been back on treadmill). 5k time trial, repeating bootcamp. Basically work like this:
400 meters fast then 200 meters at MP and repeat.
Well the last time I did it, I finished in 24:40ish... My lungs were burning and couldn't do anymore it they had chased me round with a large cod, threatening to knock me out with it.
This time came in at 22:28 on the Garmin and SteveMarathonCoach said 22:00. Seriously, I was (and still am) whacked from that effort. Sam was encouraging me to keep my head up and arms higher. Very surprised to see SleepyBear and Ben there too, which was also encouraging... Great to see you, sorry was knackered when you came over to chat... Two PB's in two weeks. Seriously shows how green I am.
So, back inside for food and a chat with the others. Saw Sarah Conners who noticed I've still got a tight lower back and did her thing with that. Instantly more flexable... How does she do that??? Also gave me 'cat' type stretch to do to get my back mobile. Good stuff.
Then on to talk with RW towers and the video interview. Strange, I interview people for a living and find it very strange having it the other way. Also talked to Stacey from Asics about new shoes. DS' are outstandingly good shoes. Really, v v v light, supportive but also loads of feedback from the ground. Don't think they woudl be much good for me as a distance shoe, but racing and speedwork:quality.
Finally, discussion with Dr Victor the Sports Psychologist. This was very useful in clarifying motivation, aims and self-talk for dealing with aims, goals, expectationsand positive self-talk. Gonna be very, very useful.
Outstanding to see the others again. Really do think I'm lucky to be doing this with Colin, Emma, Lee and Rosie. V different personalities, runners and motivation, but all v nice people and supporive. Thanks guys, see you all in Paris.
If your racing today, you shouldnt have seen this, but good luck! And hoping everyone's LSR/Sunday goes well. Got five miles slow tomorrow, which is gonna be really nice I think.