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Overdone it?
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(I've just been a bit busy and now can't be arsed to go back and find out what XC medals everyone has won over the last 4 weeks or so. Maybe Friday afternoon or next week whilst I'm in US I'll catch up - sorry Pete you must be eager for the update)
Did my first successful interval session since Xmas today (1 x 2k and 3 x 1k). It's strange but since Sundays race, my 3 training sessions, despite being tired, have all jumped back to pre op status. Also my rhr as measured by my fitbit has suddenly dropped from an unusually high level (high 50s) back to low 50s last few days.
How was the V02 measured? A lab reading, a session, or via a watch/HR monitor?
If it was the latter, they often come out insane. I won't even bother quoting some of my supposedly doable times as they make my all time pbs look like I was coasting
This is my garmin assessed vo2 based on hr v pace. After my half marathon Sunday at 1.26, for which it recognised it was pretty much maximal, it predicts a half time of 1.21 for me.
Half day today to run a 20. My wife has been complaining that by the time I stretch, recover etc they take up too much of a sunday so I thought I'd use some holiday when no one is at home and can take my time over it all. Perfect conditions for it.
Unless you didn't tell her
Thinking about it as I run, my last 6 days have been-
3 miles easy, half Mara, spin , 10 miles easy, interval session and a 20.
Could probably benefit from a rest!
Ignoring the 3miler, that is an insane 5 day schedule.
How have you come to a point where racing a half marathon would be followed by a 10, intervals, spin and 20 over the next 4 days?!
(partial explanation with the bringing forward 20)
Compare that to the recovery from my best half marathons...
Sunday - race half marathon
Monday - 3miler
Tuesday - day off
You cant do it all. Or you risk rucking the big game up
P&D builds a raced half marathon in without risking ruin
In injury news, I went to the physio again today and he did more acupuncture (ouch) but says I can start training normally again now, so I am going to do about two thirds of my normal mileage this week, then can fit in three proper marathon training weeks after Alloa half.
DT - I did think that the 20 after those intervals was very demanding, completely forgetting about the half !
Lit - Good news on the return to mileage. I am looking forward to the end of this big mileage period funnily enough
...
I thought I'd do a mid schedule review like Skinny. The last three weeks of 60 or so miles have put me in a similar place to where I was towards the end of the previous marathon schedule: tired, on the brink of a niggle or two (the problematic right calf and plantar fascia as before), feeling really strong aerobically, and at the same time feeling ill equipped to race anything - a no top end sort of feel. That leaves me with a similar decision to make about where to take the training which has also been ad hoc so far. The 20 w 13 mp was pretty fatiguing (careful with doing that 2 weeks out Skinny) and I have taken two recovery days this week and it will possibly end up as a cutback week. That makes a taper for Wilmslow half only likely to be a mini one, and then the recovery from that will keep me strictly in the easy zone until near the end of March at which point I'll stick a 10k and a couple of 5k's in the mix for the Vo2Max phase before a 2 week taper. Hopefully I can knock out 3 more 20s between now and April 9th ...
Lit - good news.
Muddy my plan is to run the 18 with 14 four weeks out as I thought three weeks was too close - I would never have gone two weeks out.
Down to about 300 miles to go now but I got down to under a 100 to go last time before it went tits up.
Skinny, sorry mis-reading from me, was thinking four weeks from your post.
it is an excuse, Lit.....
I am definitely glad of a couple of days off now. Don't feel like I have any niggles but I feel completely shattered and washed out today.
The problem I continue to have is the tightening of my lower back and then in turn hamstrings, much too early in long runs. I think the other thing that is making it harder this time around is that I have added in this extra 10 mile run. Last year the schedule seemed a bit of a stroll but with that additional 10 miler I feel like I am carrying that residual fatigue and that makes long runs a bit harder.
Ashby 20 next weekend will give me a decent indication of things.
Afternoon everyone.
Just caught up on last weekends performances. Well done everyone, in particular to Pete, hopefully you're not going to retire.
I ran a hilly parkrun in 19:40 last Saturday and have since done a bit of running, some swimming and quite a lot of walking. Planning a very easy parkrun tomorrow before race day on Sunday, weather forecast suggests it's going to be a bit wet but not that windy. Time to see if the numbers I was seeing in training reflect what I can actually do in a race.
Good luck to any racers or parkrunners
Good luck, Tommy.
SG- Same as I ran 20 last year before London, about 15 seconds slower than my hoped for mp. I am replacing the session in my schedule which is '20 at mp plus 15'. Gloucester 20 last year was 7.07 pace and was pretty straightforward and looking back at my training immediately before and after, had no impact on my training.
I'm trying 22 with a 17 mile warm up for parkrun
Good luck with that Skinny!
DT - I ran Ashby last year as 4 easy and 16@MP (I had planned to do 15 at MP and use the last mile as a cool down but I just wanted to get finished by that point so ended up speeding up). It's pretty undulating so will be hard to run it exactly as you plan. Although I guess you'll be able to run to heart rate, but I'm not sur ehow you would compute that to MP+15Secs.
Also, your marathon PB 3:08 (I think), which is approximately the same pace you ran Gloucester at. So will you use the pace from Ashby to determine the pace you'll run London at?
Got lucky with the parkrun bit as Mr PSNF had done 19 first and was finishing with a MP parkrun so we ran round together.
I did my long (by non-marathon standards) run today as I'm walking the last leg of the No Fracking Way tomorrow. Following lit's advice, I extended it to 20k. My legs felt strangely bouncy so, on a whim, I threw in a burst of 200m at 5k race pace at the start of each km from 11 to 17. Livened things up a bit and felt good but I hope I don't regret it in the morning!
I'm flying to Denver tomorrow so my battered legs will get a nice day in a plane to properly stiffen up.