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P&D Autumn Marathon 2018
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Great to see everyone’s goals for the autumn.
Good luck for the new job HA.
Congrats on the ultra NE, sounds tough! Nice of your wife to ensure her break didn’t spoil your race. Hope she’s ok. And indeed hope you’re ok after the ambulance!
Congrats on the forthcoming arrival AWC.
Another great session Joe, you’re really pumping them out at the moment.
Wouldn’t worry too much about the pace Hazel as long as the effort was right.
Good luck at the half-IM Reg.
Early days HA sure you’ll be back to speed soon enough.
Not sure about the blood test SQ but did you have to fast beforehand? Could that have impacted you?
My plan originally had just one session this week following the 10K, but as I felt good I moved the planned session to Weds and added one in this morning. I don’t have anything longer than 400m reps on the plan now, so thought some 800s might be helpful.
Did 5 in 2:44, 2:45, 2:46, 2:46, 2:50. I was pleased with the first four, but my legs feeling it a bit on that fifth one! Finished off with 4x100m in 16-17s. Happy with that, feels like things have finally started to click this week.
Nice track session Spoons. Sometimes you just need to get back into them and remind your body what it's all about.
Good luck to any other racers this weekend.
Joe I don't use a HRM - didn't get on with the chest strap ones and haven't (yet) got a wrist one as my old watch still works and doesn't have one. To work out my paces I wasn't overly scientific but worked off of my goal marathon pace with GA being +15%. Can't remember where I picked that up (think it was P&D though). I've done my pace calculations based around my goal marathon time rather than on my latest marathon result as my recent half translates well to the full distance.
Week one of 12 "almost" done: another 8.7 miles this morning, again at GA minus a few seconds but with a pretty constant pacing which was pleasing. Already warm at 8am. I will need to get out early again tomorrow for the 13 miles with 8 at mara pace as I am not doing those in 30 degree heat!
Nice work in Holkham Reg - how was it?
Another fairly big weekend; 3.8km swim on Saturday morning followed by steady pace 17 mile run.
117 miles on the bike averaging 22mph this morning, which was a bit of a breakthrough session, before running 6 miles straight off the back. Heat got to me though, and I'm still feeling a bit crappy. Nearly time to get the feet up, 2 weeks to go!
Great to get in another session, spoons, things definitely moving in the right direction for you.
My thoughts exactly, HA, it’s not like actually giving blood. Just tired, I guess. Great to see a return to that classic session from you. Won’t be long until an hour of power.
Good consistency already, Hazel. RPE is a good measure, in my opinion.
Blimey, Joe. If you’re not ready now, you’ll never be. Great weekend’s training. Get those electrolytes in. No doubt it’ll be great heat adaptation training.
Quiet weekend for me. Generally feeling very tired. Not a bad time of year for this I suppose, and will keep weekly mileage fairly low for next two weeks before embarking on the 13 week plan.
Saturday saw some parkbuggyrun tourism, taking a trip to Kingsway parkrun. Great for buggies – completely flat and hard surfaces for 99%. Quite a few turns, but there is PB potential there. Yesterday lunchtime I nipped out for 6M with a paltry 3 strides – all I could manage.
2M shakeout this morning, before Frampton 10k tonight. It is renowned as a fast course. But 28C and a reasonable headwind for the latter half will put paid to that. Way off a PB, so 37:30 is my prediction.
Superb weekend again Joe. Can’t wait to see how you do after all this hard work.
Good luck tonight SQ, that’s going to be a scorcher.
I paid a visit to the physio Friday as I’m having trouble with my lower back again. Feels fine when running, but can feel quite uncomfortable when sitting at certain angles and if I put any force through it. I wanted to make sure it wasn’t anything too serious, and hopefully get it sorted before marathon training starts.
Thankfully it seems it’s not a major issue, just tight muscles putting pressure through the back. I suspect the increased volume of speed work might be the cause. He’s given me some exercises to hopefully help matters, it does feel a bit easier today so hopefully they’re starting to work.
He said I was fine to continue running, and I had a good long run yesterday, 15 miles averaging 6:53/mi despite the heat. Definitely getting back closer to where I was.
Welcome back HA77, hope you enjoyed it back in the homeland.
Joe - impressive string of sessions, you’re about as ready as anyone can be to get that Kona spot.
Congrats and/or good luck to everyone else on the performances/babies/recoveries/training/new job.
As as most of you may have seen I ran Gold Coast marathon yesterday so here’s a write up whilst it’s fresh.
Gold Coast Marathon 2018
After going way slower at VLM I had in mind GCM to capitalise on the training. However there was the small obstacle of a 100k trail ultra to get through first. That went well and I came out unscathed but it only left me 6 weeks to race day. So rather than follow a structured plan I decided to focus on getting my speed back by racing every weekend - the weeks leading up were 5k-10k-HM-10k-5k. This did seem to work as I ran maybe my best ever 10k 2 weeks out, the only doubt was whether I had the endurance in my legs. I experimented with a few things as well - less mileage, no excessive carb loading.
Spoons - hope the back is a quick fix and doesn't give you any further issues.
Good luck tonight, SQ!
Great effort and super report, John. You haven’t lucked out with the weather for races but have still had a very solid season of results. From 5k right through to 100!
This year was a much more relaxed build up as I’d done the race before plus I was training through it with my 100 miler in August as my A race.
I enjoyed the first half much more this year because a) I knew I could finish the distance and b) this was about training and time on my feet. Had lots of chats with various runners, some first timers and some seasoned ultra-runners.
Halfway came and went in a flash unlike last year where I really had a dark patch before halfway.
I met my family at mile 30 which was lovely and a nice little boost before heading up one of the biggest hills on the course.
Going up Butser hill I could really feel my legs getting sore as a result of racing and doing long runs in the weeks before this race.
I struggled then for a bit in the next few miles and had to walk a few sections because my legs felt so fatigued and painful running downhill. This meant I was slowing down a bit but I also really began to doubt my sanity in signing up for a 100 miler. These thoughts got a lot worse up to the 50 mile mark which is the top of the last climb, but then with Winchester in sight I managed 4x9.5min miles down into the finish in Winchester and overtook pretty much everyone who’d gone past me in the last 10 miles.
Great finish as always running through the streets of the Old Town and finishing on the steps of the Cathedral – it’s got to be one of the best finish lines in the world.
I finished in 10hr 39min, race distance was 54.5mi and I was 18mins quicker than last year which was surprising given I hadn’t tapered properly for this and it was much hotter. I was 61st out of 750 which was also a pleasing.
The only downside to the day was the negative thoughts about the 100 miler – but looking back, of course this race felt hard because of the build up I had. I actually designed it to be hard to get a training boost from it but my mind wasn’t having that as I was dragging myself up those last few hills!!!
Anyway perspective is a great thing and I’m off to Kent to stay in a B&B on Friday and recce the night section of the NDW100. Plan is 15 miles on Friday afternoon and a 30 miler really early on Saturday morning.
Cotswold Way Relay on Saturday. 4 teams to manage + running Leg 5 for me: 11.9M with 1000ft of climb & 1500ft of descent. My leg started at 11:45 & it was a scorcher. By 5K I knew I was going to struggle as legs gave up on the ascents so was forced to walk. Got round in 1:40:29 for 37th place but that's probably 10 minutes or more off where I ought to have been. Not that it made much difference since we were 13 minutes away from medalling. Just 3 legs left for me before I'm a KotC.
Have a good one SQ.
- muddyfunster - Plan: some long runs through August - goal: living to fight another day
Abingdon Marathon - 21st October 2018- Sorequads - 13 week P&D/BAC - goal sub 2:50 (need to actually get a race place)
- Jooligan - no training schedule & no target (as yet)
Snowdonia Marathon - 27th October 2018Frankfurt Marathon - 28th October 2018
I ran a 10k yesterday in all that heat, on an up and down course. 37:52 didn't compare too well with the last one I did which was 35.58 in mid-May on a hot day too. My excuses are: 1/ I had to stop to tie a shoelace 2/ it was hillier 3/ it was longer and 4/ I cruised round parkrun the day before at a slightly harder effort than I wanted to put out with the heat (18.17) and compounded my folly by getting out for a run in the afternoon too. However it was faster than last year on the same course for the same effort, so yay!
A hilly trail half marathon next weekend buffered by a reasonable warm up and cool down should start putting me in range of some marathon scale training. God help me.
Thanks for your feedback regarding HR training Joe. Great training weekend. I am looking forward to your race
Probably too late to wish SQ good luck for the 10k this evening - those conditions sound tough. Hmm - I predict 37:29.
Sorry to hear about your back spoons but if you can still run okay that is something. Nice long run in the heat.
My 13 with 8 went ok on Sunday, was out again before 8am but it was warming up already. I tend to find the solo mara pace runs the hardest in training but I dealt with the not so far 8 miles well with only a couple of very brief pauses for a wallow in a water trough to cool down, pick up my doorkey I had dropped (good thing I noticed) and a minor slow down to reset my breathing as I was overheating a bit. Week one done and feel ready for more.
Good to to hear from you muddy. Flying under the radar but rapid as ever.
Cotswolds Hills would have been tough in midday heat, Jooligan. Dare I say it, but would a rest be welcome? Still half expecting you to turn up tonight.
Hreat report AWC. I think the walking will be genuinely beneficial for the 100M. Looking forward to seeing how you go. The 15/30 wih minimal rest won’t be far off the 50 in terms of effort. You’ll certainly be well prepared.
Arrived in Frampton early as it wasn’t worth going home first. Finish line and the pub are essentially one and the same thing. And worryingly I’m tempted by a pre race beer.
Good to hear the knee is fine SQ
An eventful weekend last week for you and the wife NE
You've been posting some amazing sessions Joe, time for cotton wool now
May not have been a PB John, but they can't all be. Solid run and I'm sure you'll have learnt alot from it
Assuming the legs are feeling good then AWC if you're straight back into back to back long runs
Well I've been a bit absent from here over the last week or so. Last Wednesday I ran a 1500m at Watford, managed 4:14.7 and PB is 4:14.03 so not far off. Coach seemed happy, although I was disappointed as it felt s*** from early doors.
Since then had a session on Thursday and Saturday. 45mins at 6:40 pace on Sunday and a solo session this morning on the track of 800m (90s), 500m (60s), 300m, (15min), 5 x 200m (45s). Times were: 2.17.4, 1.23.8, 47.5, 29.4/29.6/29.5/31.6/29.4
Great going in that heat and with that climbing Jools. What's a KotC?
Good to see you back here Muddy. Marathon de Hull; love it.
Hazel - great first week ticked off, nice one.
Scott - so close to a PB mate, that's great news, especially considering you were feeling off. Plenty more to come I'm sure.
Taper hasn't started for real yet, still a bit of work to be done this week including 4 hours on the bike Saturday.
14x800 at the track this morning, but dialled back the effort level, averaging 2:57 off a minute recovery. Felt really good and stepped off with plenty left in the tank.
King of the Cotswolds is if you have done all 10 legs (over the years) of the Cotswold Way Relay. And another excellent session for you, Joe. Brilliant that you had some left in the tank after 14 x 800 at that speed. What is the swim/wetsuit situation looking like and would it bother you either way?
Frampton 10k for me last night. A potentially fast course, albeit with 40m or so of climbing, and a strong field. It is a brilliant one for supporters as the start and finish are on a massive village green with a pub, playground etc, so a brilliant atmosphere all round. It goes without saying it was ludicrously hot for 7.30 pm (29C), and the wind wasn't favourable. So I was never going to trouble a 36:10 PB, but gave it a lash with the first mile at PB pace (5:48). Sadly that was the last sub 6 I saw. Struggled to truly motivated myself, but did enjoy running in a group until 8k. I need to toughen up a bit as I let the pack pull away towards the end. 37:47 for 11/500 is a fair result and it was a good chance to catch up with mates as well.
Got a punchy few days planned with last night's race, track session with spoons tomorrow and then squeezing in the annual run commute on Thursday morning. Front-loading the week prior to birthday celebrations, bbqs and (the absolute highlight) a trip to Peppa Pig World...
SQ - good result. Obviously the racing didn't do any harm to the healing process.
Whoosh Scott - no wonder you felt shit at that pace. PB season for sure.
5K at lunch for me with 1M wu into 300/100 recovery/400 then a couple of minutes recovery before 6x 300 hard/100 walk before a jog to cool down. Efforts were all in the 5:05-5:35 pace range according to Garmin or between 57-60s for 300m & 80s for the 400m.
Wobbly legs walking up the stairs afterwards!
Nice session Jooligan.
AWC I can only imagine the squeezing in of sessions when a second comes along. Productivity a must!
Great and final grass track sessions with spoons this morning. Very fatigued from racing only 36 hours ago, but didn't want to miss out. 8 x 400 between 79 and 82, so not the fastest, but another track session done. Looking forward to the holidays, but a shame that will be the end of teaming up for these. I usually tend to come through in the second half of the session, but there was a definite downward trend this morning. But all good training.
I've had a read back and must commend John for his Gold Coast run and report, casually running 26.2 miles for 3 hours like it's nothing. Also AWC for 50 plus miles in the heat - incredible. And also incredible to reach mile 30 in the fourth paragraph of a report
Also wishing Joe luck in his taper which doesn't seem much like my kind of taper if it includes 14x800m
Steve, that's a worry, enjoy the rest and hope you can get a diagnosis.
Blimey Steve, glad you're ok. Make sure you get the proper checks done; I think you're definitely right taking it easy for a few days.
Muddy - 14 @ a slightly dialled back pace felt ridiculously comfortable after you do 20 at a not quite so chilled pace! I think a lot of the big sessions I've done will really help with the mental game on the day; getting through them has definitely made me more resilient.
4km in the lido this morning. Loving the warm weather at the moment. The football was good fun last night as well..
Yes getting consistent training is the key for me AWC, after so long on the subs bench. Pleased to hear the recovery is going well
Solid 10km in the heat SQ and sounds like an action filled weekend you've got
Blimey Steve, hopefully nothing serious
Football sure was fun last night Joe, bring on Saturday!
Rest day yesterday, all ready for a session tonight