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Great report Tom. It really does sound like it was going perfectly until 20 miles, you must have been so pleased to arrive at that point feeling the best you have at that point, which makes what followed even crueller. Hard to know what to suggest as your training seemed pretty spot on to me. Hope the legs recover quickly so you can enjoy Newport.
Great final long run and reps John. Enjoy Tokyo.
HA I will go in to more detail in my race report, but my plan wasn’t hugely different. It stuck to the basic P&D pattern of session, medium-long and long run. I just replaced the 4-7 mile LT run, and did more long runs that featured MP or faster work in them. I also worked quite a lot on the mental side of things. I know some people scoff at that kind of thing, but for me I think it made a big difference in hanging on towards the end where previously I've just felt like it's getting too tough and thrown in the towel slightly.
Solid final session SQ. As I said on Strava my MP felt hard work when I did that session, and I had similar thoughts about being too ambitious. See how you are on race day.
Great final reps AWC, sounds like your 5K is due for a renewal! Good work from you too Hazel.
Great report Joe, hopefully that’s your mechanical issues dealt with early on this year!
Thanks for the thoughts on massage. I went ahead and got one today - I used SQ’s previous recommendation, so thanks for that. It was quite unpleasant at times, but it didn’t hurt as much as I feared it might. Legs felt much looser afterwards, however she warned me I might feel terrible tomorrow, so I suppose let’s see where I am after the weekend
I’m currently writing my race report… I’m already over 2,000 words, and I’ve not even got to race day yet!
AWC: Ah yes I'd forgotten about Eastleigh, I reckon some big PB's coming your way then!
Got the blog open ready for some evening reading Spoons
As you say, certainly wouldn't be too concerned by that Ramjet
30mins progressive on the dreadmill yesterday and just 20mins on the indoor rowing machine today
Ramjet I think HR is the critical thing at this stage in order to get the vO2 effect. So it sounds ideal. I’ve done Hill reps in he last when I’ve been nursing a dodgy hamstring and they seem to have worked fine.
Scott 20 mins on the rower sounds bloody hard work!
Really enjoyed the blog, spoons. It was good to have the context before the race itself. And well done for having the balls to ignore the ‘expert’ coach. Keen to read that book as well, will see if the school library will get it in.
Another 5M recovery today, just plodding along. Planning on giving parkrun a blast tomorrow. Will be nowhere near a PB as it is still the cheltenham winter course. But will attempt to keep up with the leaders for a bit. Childcare permitting that is. Although I have always wondered how fast I could go with a buggy, I don’t think it would quite be on the right side of the risk reward ratio.
For half a dozen reasons training wasn’t quite where I wanted compared to last year so a PB was never on and a sub 3 very marginal but I was hoping for a controlled 3:05 - 3:10. Having run it last year I knew the drill. I got a hotel about a mile from the start, ideal. Dropped my bag off and entered the 3hr start pen. I can’t let the portaloo in the picture pass without more detail though. Instead of depositing into a slurry pit of doom, a bin bag appeared to be fixed under the seat adjacent to which was a box of “cat litter” with a scoop to hide ones deposit and absorb any smell. It worked like a dream, fascinating stuff. Back to the race, kick off 8:27am (7:27 in England), a wave start so easy to get into pace, loosely aiming for 6:52s to see how they feel. Nothing much to note in the first few miles other than a few people walking across the course, no barriers anywhere to prevent them. A gentle but deceptive climb around miles 5-8 can make you think you’re having a bad day but I remembered this from last year so sucked it up and ploughed on. It was when the course flattened and I noticed pace drop to 7:05 min miling for what felt like a reasonable effort that I thought today wasn’t a sub 3 day. Another chuckle here in the Bois de Vincennes as a few Sunday morning runners were out taking advantage of the closed roads - but in the wrong direction ! A few downhill miles at just over 7mm brought up the halfway point (1:32ish) which began a 7 mile stretch along the Seine, much like the Embankment, a few down and up road tunnels but otherwise fairly flat. Along here it felt like someone had turned on a heat lamp as the sun came out and pace dropped to 7:45 whilst effort ramped up. A small climb in mile 21 slowed me further and the last 5 miles were just a slog. The Bois de Boulogne woods aren’t particularly scenic ( unless you go late at night I’m told) so I didn’t mind just getting my head down, literally. I had the wherewithal to calculate 3:15 was tight but couldn’t do anything about it until I could see the finish whereupon I managed a relative sprint to finish 6s under 3:15. Whilst a little disappointed with the time I was pleased not to completely blow up and I don’t think I could have found any more during the last 6 or 7 miles. A quick walk up the Eiffel Tower that afternoon loosened up the legs and set up a couple of lovely days in Paris. As part of a mini break I think it’s a great event and I like their very different approach to things. For me personally, I think with the travel and distractions it would be hard to PB there but it’s so accessible and the kids loved it (queues in Disneyland apart) so whilst the time wasn’t quite what I wanted, the whole package more than made up for it. Whilst I don’t feel I held back, I feel ready for VLM and am looking to make a better fist of it but accept it may have a similar outcome !
Its the boredom on the rower that's the worst!
The blog was a great read Spoons
Legs can't have been too smashed if you managed the Eiffel Tower steps Macca, hope you recover well for London
Cor, you were due a 5km pb NE! Good confidence booster ahead of the marathon
Good parkruns from SQ and Jools as well
Lazy day for me today but did enjoy a lovely Afternoon tea and had 1st and 5th on the Grand National so a good day all round