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Skinny, that sounds like fun, if you are Tommy! Sorry to hear that the foot is still not allowing you to run.
Tommy, that message doesn't surprise me!!
It reminds me of a moment from sundays half. As I mentioned a lot of time is spent twisting and turning through housing estates and the roads are open. At about 9 miles I was running along the main estate road about to cross an unmarshalled junction and just as I stepped out a car came. I had to come to an immediate step and route myself round the back of it. Not what I needed at that point. I found it odd that this junction was not marshalled given that some of the other marshal points were in completely innocuous places!
Yes, I am hoping with a decent taper next week and a route that whilst having the same amount of elevation, has lots of long straight roads and a downhill last 3.5 miles, I should do better.
10 mile mlr yesterday was nice and gentle. 5 at mp planned over lunch then a sports massage tonight.
Welcome DH83.
Sorry to hear it's still a bit shit, Skinny.
Well done to the usual mob of DT, muddy, Pete for keeping the thread going.
After getting back into it a bit the last time I was on here ( April/May time ), I had a bit of a relapse after treading on a rusty nail whilst working in the garden, so couldn't run for about a month and then had a lot on at work and home over the summer so was only doing 2 or 3 runs for about 10-15M a week.
Things are looking up over the last month though ( 29-35-40-29 ) and i'm gunning for a 45 this week. Still about 2 stone over race weight but i'm knocking out easy 5-6 milers at 8:20/M so things are looking up.
London Marathon entered and after a couple of years in the wilderness and numerous attempts to get back into it I'm hopeful that this could finally be the one !!
Hello Mace! Good to see you are back on the comeback trail with added motivation. Did you still have a GFA for London?
5 at mp came out 6.42 for 157 bpm which given my legs were still trashed on Wednesday, was not bad. Last night I did a 20 at average pace of 8.05mm. What is noteworthy is my hr average was 139 which is silly low for that distance. Basically what I would expect from a 5 mile recovery at 8mm. It did genuinely also feel that low an effort as well.
Planning 3-5 at recovery over lunchtime. The good thing with front loading my week is that I sort of get an extra 3 days for my taper next week towards the Worcester half.
Mace! Good to see you. With that mileage I'm sure the 2 stone will shift quickly.
DT - You seem to be in excellent shape, hope you manage to stay injury and illness free between now and York.
I've made it out for a few runs this week including our club handicap on Monday. Ram it progressively with one of my mates starting at 6:45 pace coming down to 6min/mile by the end to finish the 3 miles 19:03, which is over a minute slower than my previous best but it felt pretty comfortable up until the last 0.5 mile or so where the pace was ramping up and we were into the notorious HP lake headwind.
Also made it out for 10 miles last night at what was supposed to be MP (~7:00-7:05 pace), however, I was in a group of 5 and naturally the pace was a little quicker than planned, coming out at 6:55. Was good to get it done, although it felt harder than when I was regularly doing this run mid week last winter probably due to a drop in fitness and the slightly quicker pace. The other notable thing about this run was that we were joined by Bob, who's running consistently at the moment, he's looking to continue this over autumn and winter before attacking the track next season.
Hoping to get to a parkrun tomorrow if I can avoid the road closures from the Tour of Britain
DT, sounds like a promising fitness boost to me. And yes, deferred from 2016.
Tommy, nice session ..... get Big back on here for some track reports, i miss them !!
Sounds like a decent run out, Muddy. Shame about events at the finish. when is Hull?
Decent tempo session, Tommy. Good to hear Bob has built back into shape.
I did my local 10k route sunday as a tempo run. It's a hilly affair with garmin claiming 450 feet of gain. Went for a steady effort which came out at 6.43mm for 162hr and 41.11 time. A few years ago on that course it would have been a race pb.
Monday was an easy 5 at recovery then yesterday a reduced 8 mile mlr to reflect my mini taper. Today I am planning 7 with 5 at mp. Probably a bit more than is ideal but Sunday isn't the main goal.
Nicely done, Muddy. Any time goals for Hull or just to marathon effort it all the way and see what time drops out? Sounds like plenty of fun and games at the finish.
Comfortable sounding tempo, DT. It's always a good feeling when you look back a few years and see the improvements you've made; I said similar last Thursday when we went through 5 miles in 34:xx that a few years before that I'd buried myself to get under 35 minutes at a 5 mile race.
Muddy - yes, I did make it to parkrun on Saturday, I ended up jogging to my most local one to avoid any traffic nonsense. It's a decent enough course but with 350ft of climbing it's not the fastest, although it does have what has to be one of the longest finish line straights of any parkrun; about a third of a mile long, slightly downhill and on smooth surface. I started off fairly steadily and after the first kilometre I guess I was in 12th place or so, I didn't really increase the effort and by the end of the first lap I'd moved up to 8th place. By the start of the glorious finishing straight I'd over taken a couple of others, I ramped up the effort along the finish straight and was quite enjoying it, until a dude (with massive over-ear headphones) who I'd overtaken just before the finish straight tried to come back passed me, I wasn't having that so ended up in a bit of a mad sprint finish, much to the delight of the organisers.
Followed that up with an easy 10 mile run on Sunday mainly on tracks through woodland, it also involved over 1000ft of elevation gain. I saw quite a few deer too which was nice.
Since then I've not managed to do a lot (running wise, I have come back to NZ though). I'm feeling a bit knackered still but will hopefully make it out for a few easy miles this evening.
I've noticed that there is a 5 mile race in Auckland in a couple of weeks, which is hosted by Owairaka athletics club. This is the athletics cub at which Arthur Lydiard essentially started his coaching career. I've been doing a bit of reading about Lydiard and whilst I knew a little bit about him I didn't realise what an innovator and influencer he was. Essentially every well known/respected running coach (Daniels, Higdon, Pfitzinger (Christine Pfitzinger- Pet's wife ran for Owairaka athletics club) et al) and by extension most of us, use the principles laid down by Lydiard. The primary one being about running slow and developing aerobic capacity before anything else.
I found these links which people may find interesting...
http://lydiardfoundation.org/wp-content/uploads/2016/05/Jogging-the-Lydiard-Way-with-pics-4.pdf
http://www.lydiardfoundation.org/wp-content/uploads/2014/09/Arthur-Lydiard-Running-Man.pdf
I've read a lot of the Lydiard stuff - Bob is a fan and got me into it .. he can probably give you a look at the Livingstone book Healthy, Intelligent Training which runs over the same principles.
Sounds like you are going well, Tommy. Yes, I don't understand why in a race environment people insist on wearing headphones. Especially as most runners wearing them are in the middle of the pack and surrounded with atmosphere and company. I do get irritated in a race which is perhaps two loops or there is a 10k event that the half passes through and people are in my way wearing them despite explicit instructions not to.
This taper week has lead to me feeling like i'm stiffening right up. Almost feel worse for it! Hopefully without the combined fatigue in my legs it's feel better when I need it to.
5 at mp went well. Came out 6.45 average pace with splits of 6.46, 6.44, 6.43, 6.45 and 6.44. So I seem to be dialling into 6.45 pretty well. My average hr was a very decent 154.
recovery 4 with strides this morning having had a rest day yesterday. Same again tomorrow before Worcester half.
Think I'm getting there DT but my running hasn't been consistent enough of late. Hoping for a decent few weeks of training whilst I'm in NZ with a couple of races/parkruns. Then it will be XC season, lovely.
Talking of parkruns, I made it to Cornwall park parkrun in Auckland yesterday. I'm still struggling with jet lag, waking up really early and falling asleep in the evenings and was knackered after about a 500m after starting the parkrun, the course was petty twisty and a lot hillier than I anticipated so dialled down the effort levels to finish in 21 minutes odd, although it felt pretty hard work. However, the most important/remarkable thing about yesterday's pakrun was that Richard (formerly of the thread) was there! Unfortunately I didn't know this until after the event when I saw it come up on my Strava, we had a brief online conversation, he's over here doing some tourist stuff having not done much when he lived here. He was doing a half marathon today. The world is a small place nowadays.
Tommy, that's an amazing coincidence. Shame you didn't spot each other.
Worcester half didn't go to plan. Set out at sub 83 pace but it felt laboured. I thought perhaps, as I often do, that I would settle into after a 4 miles. Went though 5k on target and 12 seconds faster than last year, however I wasn't going smooth. 4 miles the pace started to drop and I seriously considered dnf as we came back into the city. I decided to persevere and got to 10k in 39.45 which was 18 seconds slower than last year. Being pragmatic I knew a pb wasn't on but it still seemed possible to put in a reasonable time. The next coupe of miles were the climbing miles hut after that the last 3.5 were downhill.
I managed to end the climbing miles at 6.30 average, so was at this point about 40 seconds down on last year. Not something I could make up but still realistically on for sub 85. The first part of the downhill came and I zoomed off and passed a few people. Then another small climb came and in the distance it looked nowhere near as downhill as I recalled. This completely flattened me and my mind and body just gave up. I was treading water, then I got a stitch. Even though I was running downhill it felt like I was going up. By the last mile I felt like I was walking as there was nothing to be gained.
Plodded in for 86.59. My hr stats gave me a higher average hr than 2 weeks earlier at wolves. I feel still more beaten up than I did after wolves as well so something wasn't quite right.
Hard lines, DT. I wouldn't worry about it too much, just a bad day at the office, although your overall time is still pretty good so not that bad.
I saw that the women's winner of the 10k race was a 17 year old girl in 34 minutes odd, pretty impressive.
Been doing some jogging about, cycling and swimming over the last few days. Hoping to get some decent running miles in over the rest of the week.
yes, I guess it isn't a complete capitulation. It is just disappointing as I was sure I had prepared properly. I still feel largely wiped out. I haven't come down with any illness however my rhr is up about 15% on this time last week.
Yes I saw that also, some going for a 17 year old girl in her first 10k! The 10k is genuinely flat as most of the climbing for the half kicks in at 6 miles where it departs from the 10k route.
How long are you back in nz for?
I have had child borne virus afflicting my final preparation for Hull, so missed out on a parkrun opportunity and started my taper earlier. I did my rehearsal run last night of 7 with 3mp (actually pace rather than effort as the 3m was mostly downhill) and a 3m recovery jog today in the gales. Maybe two more 3 mile runs before the race. Whilst I felt like crap over the weekend, I am now feeling more like I could do with some running...
yes, still not feeling up for much today, perhaps however a little too much self pity going on!!
I shall be running the rd relays on Saturday. First time I have done these. Don't currently much feel like it but perhaps it'll be just what I need!
Yes, as has been the theme of this year, Muddy, the weather will certainly be playing its part on Sunday for you.
Well a lot can change over a few days, not least yesterdays horrific weather forecast for Hull!!
The road relays were just what I needed it turns out. I started out in the vets team then following a huge volume of injuries our B team was scrapped and I was bumped to senior team. We only then managed a 5 man vets team.
It took me ages to get into Sutton park. Possibly a peak time of arrivals v leavers as I was on leg 4. Managed a 1 mile warm up and then into start pen. As I was warned there is a nice bit of downhill to kick off then it gets silly with most of mile 1 uphill. It isn't easy trying to run at 5k pace up a hill. I was blowing and wondered what sort of disastrous run awaited. Mile 1 was 6.16, not actually too bad! The course then settled and I recovered quickly and started hitting sub 6 pace. Mile 2 came in at 6.03 and I was feeling very good and followed it with a 5.59 mile 3. The course was 3.64 miles long and the last part came in at 6.01 average pace, giving me 22.10 and 6.05 average pace.
I was quite pleased that out of 11 runners I was our second fastest on the day (says more perhaps about who wasn't there!), though 3 of the guys in our senior team was faster than, I have not beaten before so a reasonable outing.
Followed it up with a 22 yesterday which completes my long running. 63 miles for the week is my highest ever week.
Yes, DT the weather wasn't too bad in Hull, nippy with a bit of a breeze and so I have a minor pb to report as I ran 2.50.43 at the Hull Marathon for 9th and a prize which I didn't collect on the day. That represents 15s off my London time, but a world of difference in terms how resilient I was to the distance this time. Report to follow soon-ish
I have the LFOTM Hyde Park 5k coming up on Friday. I've just come off the back of a 25 mile week. A relatively comfortable 9 miler yesterday (Sunday) means I'm a little bit stiff today but otherwise OK.
I'm thinking about an easy 6 tomorrow and then perhaps an easy 4 on Thursday with some strides. What do you guys think?
Thanks again
David
Normal for a first marathon to feel like you might die at some point ( mine was the same )
Just a couple of 5M jogs last week as my foot was giving me a bit of grief and will hopefully get a bit more in this week. I'll give it a go but am wondering if i'll ever get any sort of decent volume on a consistent enough basis again.
Seriously, Just a bit of 5-a-side and not done any core work for about 3 years !!
Muddy, great work on the mara. Were you first in age cat? Look forward to the report!
Mace, do you not do the spin classes anymore? I suspect the 5 a-side wont help the feet mind.
David, that sounds like a reasonable plan to me.
5k recovery yesterday. Planning a 10 mile mlr tonight. Easing the mileage back this week as a first step towards tapering.
David - Yes, that sounds like it would leave you reasonably rested. How do you feel now you are on 25 miles of mostly easy running ?
Mace - I guess if you don't need the core work ... but you've mentioned niggles and all the targeted strength work seems to have got me through some 60+ mile weeks without really feeling that beat up. It's definitely the most tedious part of training for me though - would much rather play pool !
Next week I'll throw in a progression run alonside the strides. The week after I'll look to incorporate some quality work though I am not too sure of what my HM pace should be. I know my target pace is 7:30/m. Would something like this look right?
6m. 2m easy, 3m @ 7:30, 1m cooldown.
What I should probably do is look back in the thread and see what Stevie G advised Skinny. If it helps I tried a progression run last week, times were 7:49, 7:37, 7:10, 6:48 and 8:02 (cooldown).
Cheers
David