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DT19 said:Myox, every run I've done in last 10 days has been rated unproductive. This followed a period of 2 weeks where I was productive or peaking. My vo2 has dropped from 64 to 61 in last week. I put it down to the humidity in main as my hr is higher for paces.
SkinnyPart2 said:Pacing - it helps to do sessions on your own like 3*2 miles (off about 2 mins recovery) at theoretical Half Marathon pace because that lets you know if the pace you are planning to run is achievable. If you can't do the session then the pace you are planning is probably too fast and so you will fade. If you can do the session on your own then on race day with a bit of a taper.
Solid miles, Skinny. Anything on the horizon now re races?
I rounded off last week on 63m with a big session Friday of 6m easy then 6m at mp- 1m easy- 6m mp- 1cd. Run the half mara bit (obviously I added 0.11m on) in 1.26.25. It was quite a tough session in 18c, having only ever done a session that big in winter.
Two more bigger weeks to come before taper. Todays session will be tough in the late summer hot spell.
Ronin, i'd go as far as saying don't bother racing sunday. Give yourself time to recover full and get some decent training in. You already know that it's more likely than not sunday won't go well based on your expectations. If your mindset on it changes and you view the race itself as a decent workout and pick a less ambitious outcome you could use it as the platform for the next phase.
As for what you do this week, there is literally nothing you can do that will make you fitter as soon as sunday. In any event, trying to run 8-10m at pb pace when feeling good and having a good lead in, in the week before a race is a recipe for disaster. Personally, i'd just get some easy miles in this week and throw in some strides.
At most, just to sharpen up and tune in, I might do say 6 x 4 mins at race pace tomorrow. It won't make you fitter though for sunday.
Skinny, that's a great outcome and I definitely would agree that the 5k pb is there to be chased down.
Good to hear from you, Kevin. You seem to be doing longer on the bike lately from what I see on strava?
Last long run for me yesterday of 22m, paced to be out for the 2.49 I hope to be out in London. Legs feel decent enough today. Did spin at 8.30 but at a light effort just to flush the legs.
Great splits, Tommy. I am away this weekend in Dorset so definitely won't make parkrun.
Good luck Saturday, Skinny.
Bashing on this week. 5m recovery Monday then a big 8 x 1m off 1 min session on Tuesday, average pace about 5.53. Easy 13.1 yesterday at 7.58mm for my last MLR. 5m recovery later today.
Good luck with that, Kevin.
I've progressed probably over the last 18 months to building my sessions up to be able to cope with that. Next tuesday is peak session of 3 x 5k at HMP off 3 min jog. That's been making me feel a bit sick since my final block appeared on my schedule 4 weeks ago. I've done 4k- 4 x 1k- 4k and 12k alternating between hmp and mp building up to it, but that just looks nasty. Then my taper properly begins.
Easy 5m yesterday, 10m tempo over lunch, last one of those. Anticipating receiving the final instruction guide from London this afternoon as well.
Ronin, that's a decent outcome in the circumstances. I find getting used to running 15m as a routine long run is very useful for half marathons. Yes just slowly increasing it that way will work. It is useful also, if life allows, to have a second longish run in the week at about 9m to supplement it.
Skinny, how did it go?
Tommy, I saw that Edgbaston parkrun was pretty stacked up top as a result of Canon Hill being off. Did you see Muddy?
Tempo went well enough Friday, followed by 16m yesterday for a 61m week. Volume dropping down this week but still keeping the sessions.
2:37 for first 15 where most of climbing and worst paths.
2:57 for last 15.9 mainly flat miles the last 7 of which
were on tarmac. (11:08mm average)
Considering I was massively underprepared mileage wise and terrain wise plus I hadn't practiced any fuelling strategies or even what I ate and drank at all then I'm pretty content with that.
I might write slightly more about it when I get a minute.