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Sounds like you had more fun than me Fiona. I was meant to to the same session but ended up quitting after about 10 miles due to the wind and rain and my route either being flooded or about 6 inches deep in mud in quite a few places.
Luckily , quite near the end I had to run several hundred meters along a path where a river that had broken it's banks so my trainers ended up quite clean.
Why I decided to do my run in a Country Park with the weather we've been having I'll never know.
Lets just call it character building.
HeOw - I spent the whole of last year with lung problems. The doctor kept telling me it was my asthma and put me on course after course of steroids and kept increasing my inhalers strength. Eventually after 9 months with no improvement he agreed to send me to a specialist who imediately decided it wasn't my asthma. A few tests later and i was diagnosed with bronchiectasis. 6 months of antibiotics and it's finally cleared up. It was a long and extremely frustrating process but now getting back to my best. Take your time, let it clear and you'll be back before you know it. This time of year is always tough.
16 miles for me today at around 15% below MP. The slowest long run i've done and felt great for it. Apart from the howling gales, torrential hail stones and swimming pool sized puddles that is!
Only managed 35 miles this week due to the muscle strain when the programme asked for 62 but just glad to be back running so soon after injury.
Today's 18m run marked the end of my highest mileage week to date (50 miles).
Although the overnight rain and thaw had cleared most of the snow and ice, there was still a long stretch of ice down the trail for me to edge around. As I emerged from the trail I found the first of the floods from overnight rain and thaw. A (insert favourite expletives here) driver came hurtling down one road causing me to have to sprint through the large flooded area before the inevitable happened. I just got to safety in time. He hit one big puddle and didn't even slow down from that before he hit the wall of water. He was going too fast for that road even if it had been dry! I can't tell you how happy I was when his engine cut out in the middle of the water. He looked at me sheepishly and I helpfully flipped him the V sign and ran on my way.
Top tip when extending a run and choosing a new route: choose the road that doesn't have the word “Hill” in it's name! I didn't heed this advice and “ran” up a 6.5% incline into a headwind that I swear must have been gale-force! My pace dropped from 10:00 to 14:15, and yet my heart rate still hit it's peak for the entire run! It felt like I was barely progressing. To make it worse, the hill had a rapid descent from the top – so I had the pleasure of another steep climb because my 9m turn-around point was at the bottom of the hill. At least I had some wind-assistance on the way back up.
Pacing the run was harder than usual today, but I'm quite pleased overall.
Target Pace Range: 10:48 to 9:54 Target Heart Rate Range: 141 to 160bpm
(Peak 158bpm; Average 140bpm)
I think the stop-start nature of the run due to flooding helped to keep my heart rate on the low side. The run certainly felt a lot harder than my heart rate readings suggest. The total time taken was 3:04:47.
Heow, 40 -60 miles is still alot of mileage, I did my first marathon in 3.55 with maximum miles of 40, you also have youth on your side.
Literatin, I have heard that running on hilly terrain can aggravate achilles so maybe try to keep it flat for a few days if you can.
Alan ..see slowing down makes sense nice run..
Chick well done on the 60 mile week..superb
NP some fast miles in that 22 excellent the miles into the wind are pretty quick too
Mark81 a very impressive 18 miler you deserve to be pleased with yourself
Fiona its looking promising , nice pace for low heart rate that what its all about
Ten ..serves him bloody well right, I a sure people do it on purpose half the time, fabulous weeks mileage well done and a tough run too with nice low HR.
Looks like tomorrow will be another rest day, Im a looking after my youngest grandson all day, picking him up on my way home from work in the morning so NO SLEEP !! that counts as endurance training surely ? I may get an easy 4-5 miles in once he goes home depends how I feel.. so my next scheduled run is 10 with 5 @ LT on Tues , cant wait
Lots of impressive long runs and mp miles being ran this weekend. Well done everyone and well done Lit and Heow for being sensible, it will all pay off!
Mark with a run like that at the end of only the first mesocycle and mp for sub 3 being hit easily then sub 2.50 on the cards? Will you adjust pacing now or wait for a few more weeks?
20 very windy miles for me today in 2.40 but pace all over the place with the wind and a hilly route. 62 in total for the week.
Had a read back and, errr, what NN said Again - great commitment on here,
18 wind retarded miles here at ave 8.07mm - all the drivers unusually kind and thoughtful - should have rounded it off to 20 but was off to pub.
Have fun with the wee one NN.
hEow - dont sweat it. your running has been good upto now. I tend to fit the schedule around my life and adjust to suit.
Markf -- nice run and I'm only a little jealous... being sensible feels like harder work than the actual running but I'm seeing it as 'character' training!
NN, that's a good tip about the hills, thanks! I should be able to keep it flat when I start back as long as the river and canal aren't flooded.
Ziggy -- the first time I went out on a long run with my club they ended up leading me through a waist-deep flood (a very tall runner checked it out and claimed it was only 'knee-deep') and then told me at least I wouldn't have to clean my shoes. They didn't tell me about the dead rats they'd seen till a couple of weeks later!
Lit I agree, the being sensible and patient with a potential injury is way harder but worth it and you will be the better for it. No marathon time ever suffers from a few missed runs.
Looks like a fair few good runs have been done today. Great to see the motivation is still high, despite the weather.
17 mile easy (ish) run done and dusted this morning to mark the end of recovery week. Ave pace was 7.25 for the 17. Went out cross country and beach at 7.45 pace and back on the roads down near 7.25. Lovely run and felt good at the end, despite being caught at the end by the biggest hailstones I have ever seen - so big they even caused a local motorway accident.
Looking forward, with much trepidation, to what looks like one hell of a tough week on the 18/70 programme. Fingers crossed we come out unscathed!
The hail was bonkers. Not seen anything like that since I was on camping holiday as a young lad in France many years ago. This week is definately unchartered territory - a LT 10 miler on Tuesday, followed by a mif week 14 miler and then a 21 miler thrown in to round the week off (after a fair bit of volume in between)! I'll be going to bed early on tomorrows rest night thats for sure! Good Luck.
Chris - that's why I think it is definitely worthwhile training in all types of foul weather.
Ten - I guess you'll not be using that route anytime soon. At least that driver got what they deserved.
NN- how is the babysitting going .... exhausted yet?
Mark 1982 - I am having similar feelings about 3:59:59. However, it would be a PB by 9 minutes so I am going to stick with that pace and if I feel great in the last few miles I'll push on.
NP - do you ever have a complete rest day? How was the hobby supporting on Saturday?
Fiona - hopefully the floods will recede (again) and I can continue to use that route. I'd like to see how I handle the hill without the battering wind. Like you, I'm training for sub 4:00, but it's a big ask and would be a PB by nigh-on forty minutes If I can get close, I'll be a happy chappy.
Rest day today. It's my daughter's fifth birthday, so we have a small party to prepare for. See if I can summon up the energy to blow up the balloons - that would be a start.
Sorry guys been away over the weekend and blimey the thread has moved on quick. I was on a recovery week anyway so had switched my long run to Friday and just ran a 8 mile GA on Saturday morning, trail shoes on fresh snow so very pleasant run. 5 miles plus a pub stop walk on the Chilterns on Sunday (you won't find it in the book)
Some great running alround as usual,the thread is inspiring, good luck with the injuries Literatin and HeOw.
Interesting views on increasing the 20 milers, I suppose what is interesting is some people keep saying about sticking really close to plan and having faith and then indicate the extra miles on some of the long ones, 15w perhaps changing daily much as his tennis forecasts really
I am an easier plan than many of you, 18w to 55 miles, and I think that includes 3 x 20 milers, the last time I ran London I included 6 from another plan, so thinking now whether to extend a couple of the 17 or 18 milers with a couple of slow miles at the end, well 3 miles obviously if it's a 17!
Ten, enjoy your party and take it steady on the jelly!
JF50 wrote (see)
Well spotted JF50! I think can be dangerous to keep adding mileage to the schedule in thinking that their simply isn't enough of it - as that way lies injury or overtraining. The schedules have been thought out and probably wise to adhere to.
Saying that, I am adding a mile or two to some of the long runs (!) just so I have more 20+ ones in there...and I added a mile to yesterdays cause I missed a few miles last week.
This must be one of the busiest threads on the forum!
Ten, hope your daughter's birthday goes well.
I had a similar experience with the 18 miler yesterday - first nine miles into a bitterly cold headwind, really tested my commitment as at some points I was more concerned about staying on my feet rather than maintaining pace. However the return nine miles with tail wind and the sunny sky (the calm afer the storm) made the running fell good. I have to admit to a short break at the mid-point, as I took two minutes to enjoy the stunning view over the estuary. I'm glad I didn't extend this run, as I was to tempted to push it upto 20 miles, because my legs were feeling it by the end. I am feeling very chuffed as its the first time I've ever run more than 50m in one week.
This thread is definitely helping me, as during the low points of my run I knew there were others out there battling through even worse conditions
HeOw wrote (see)
Thanks everyone for kind words, it's not too bad, I guess I've underestimated my asthma and price I would pay when weather was very bad. I feel ok but when I'm out, it's hell and a normal easy run was feeling very hard. I feel pretty much 100% today, bar the cough lingering a bit, so I shall go out later with aim to run long and just see how I feel. Chickadee - well done on 60 miles! I was surprised when I hit 58 how good I felt, all the slow miles are the key. What time you aiming for?
Good to hear you are feeling better. Hopefully the cold temps are gone now which should make running feel a lot better. I'm hoping for sub 3:25 (current PB 3:29) although I have yet to test the marathon pace that's required and see how that feels
Alan_B wrote (see)
16 miles for me today at around 15% below MP. The slowest long run i've done and felt great for it. Apart from the howling gales, torrential hail stones and swimming pool sized puddles that is! Only managed 35 miles this week due to the muscle strain when the programme asked for 62 but just glad to be back running so soon after injury.
15West wrote (see)
JF50 wrote (see) Interesting views on increasing the 20 milers, I suppose what is interesting is some people keep saying about sticking really close to plan and having faith and then indicate the extra miles on some of the long ones, 15w perhaps changing daily much as his tennis forecasts really
Man this thread moves quickly - I last posted a couple of days ago, about 10 pages back! No idea I'd created such a monster...
Good to see some new joiners and the continuing excellent advice and support, and well done everyone for adapting their schedules around the snow.
Mark1981 - we really are very similar, same age, 3rd marathon, same goal of 220.127.116.11...
Chris J77 - sounds like you have some natural talent, if your training goes well I reckon 2.50 would be a realistic target. Good luck!
As for me...I just had a disheartening run. This week's 10M w 5M LT, hoping to hit sub 6.25 on the LT miles but only managed 6.35 at the absolute upper limit of HRR (88%) for the whole 5 miles. It's got me thinking that sub 3 might be a little too ambitious. Getting really frustrated because I've seen no improvement in my threshold pace and it was actually lower (6.20) in October when I was just doing fairly random pre-training. Also wondering if sub 3 is possible on the up to 55/week plan.
Oh well, on with the schedule...
Al Runs, don't worry too much about the LT pace at the moment, as hopefully this will improve in the second meso-cycle. This is what I'm telling myself as its the bit I'm struggling with too!
Chickadee, good to hear its warming up with you as well, the -15 you mentioned before still makes me shiver
Not time to pick your final pace yet Al Runs - 6.35 12 weeks out isnt a million miles away and I bet by the end of feb you are on it. Your pace may be down since Oct but I wager your endurance is significantly up
20 mile runs - General wisdom on all threads (particularly faster end - sub 3.15) suggests 5 longest runs should add up to minimum of 100. preferably with all 20+ but 2x21 1x18 and 2x 20 should be ok. I shuffle to fit them in and will knock the miles of the midweek MLR if the load is getting too high. This weeks schedule looks fun - particularly given it is Rugby time on Sat!!
Thanks guys, I won't give up on the goal just yet then. Currently reading Tyler Hamilton's book about Armstrong's doping and I can't help feeling that a little EPO might just give me the edge I need... Who was it who was trying beetroot juice shots? Any good?
Chris, that's amazing that you've banished those years of smoking and actually started to use it as motivation. Nice training trick.
I tried the beet juice once during a long run. It was pretty rank to drink to be honest (even with the lemon overkill) and I wouldn’t fancy carrying it during the marathon as the bottles are a bit unwieldy to carry. Can’t say I noticed any major benefits after just one shot, but I’m not sure if you are meant to take it regularly to build up levels in your system etc? anyone know? I know that David Weir swears by it and reckons it’s one of the reasons he won the wheelchair marathon at the Olympics. So it must be pretty good!
Oh – one other side affect from just one shot was that everything that comes out of you will be purple. And I mean everything! Ha.