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Friday, 16 November 2018 - You saw the sign on a pick-up truck
Morning 
Today's lyrics: You saw the sign on a pick up truck
What: gym
Why: cold and I'm coughing up gunk
Last hard: a chest infection out of the blue
Last rest: 9/11
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Comments
Sorry to hear you have a chest infection chicksta. My sore throat is just a persistent annoyance, worse some days/times of the day than others it just won't quite clear.
How did you do at the pub quiz emzap?
Wabo I'd really struggle to run two miles at MP - 30/secs -as you know no speedwork here just lots of easy miles.
Have you decide what the base is for yet Gobi?
I hope you can manage the knee Donaldo.
How is your ITB now Dustin?
What: short and easy or MLR
Why: it makes me feel better
Last hard: getting a balance
Last rest: 14/10
Lyrics - familiar but I can't name that tune.
Get well, Chick!
Yesterday's lyrics were "The Israelites", Desmond Dekker and The Aces
Lyrics: no
What: short run and perhaps fitness suite
Why: being careful and not rushing things.
chicksta sorry to hear about the chest infection, no consolation at all I am sure but I have a raging toothache :-(
LMH, tbh I think as long as I am upping what I do I will be happy. Have a good MLR
Alehouse have a good run!
what: a couple later
why: race tomorrow, pain in mouth allowing
last hard: yesterday
last rest: 31/12/16
have a great weekend all
Chick - my sympathies, had the same and it's been dragging on all week...
Wabo - echo the comments. You need a solid base which you can build up before year end. I agree with Gobi in that your 5k time is a bit 'soft' relative to Half & target mara but then how much speedwork would you normally do?
For marathons, as Ale says, the LSR & MLR are perhaps more relevant than pure speedwork, that said tempo runs at LT pace I have found invaluable along with some VO2 work in later weeks (800-2k reps) - based in part around P&D schedules.
I'll be watching your progress with interest!
What - steady lunchtime
Why - staying sane, work driving me nuts at the moment (internal politics, I keep telling myself '5 more years')
last rest - Saturday, although yesterday was barely 3k
last hard - Tuesday
I never understand this no speed when distance training. I ran a 16.16 5km PB the week before my 100km race where I also got a pb.
Speed work matters as part of distance training.
I do very little running speedwork yet have run 17.xx for 5km this year at 48 off limited miles.
I can still run 2 miles at my marathon PB pace :-) (Not much more mind you)
A plan needs variety but also needs reality hence effort rather than pace is often key , the speed comes later.
LMH - no not really. :-)
What : 5 easy Miles d&d ?? Pm
Why: easy Friday
Last hard: Tuesday ish
Last rest: 31st Oct
Lyrics: familiar for sure
pain!!
You have my sympathy Wabo. Hope the dentist can sort it.
My work is much the same I'm afraid Dustin, if they'd just leave me alone to get on with my job I'd enjoy it but all the politics and pointless paperwork cause unnecessary stress.
Keep being careful Alehouse - what you're doing seems to be working.
I didn't say no speed when distance training, just that the distance runs are perhaps more relevant.
I used to run fast 10ks and HalfMs during marathon training - a result of enhanced endurance coupled with some speed work.
The flip side is that all my 1500-5k fast times have come when training specifically for short distances, not running long. Your 16.16 5k is undoubtedly quick, but I suppose the other way to look at it is what would it have been if you had trained exclusively for 5k, not a 100km?
I often prepped with the kids so I did run a 2.12 800, a 4.58 mile and split 15.57 for the last 5km in a 10k.
I just think even once every few weeks some real hard speedwork is a blessing that many marathon runners miss out on. Always felt my running technique was sharper after a set of 200s (just helped me stay fluid)
Even now largely free of speedwork I try to do a little bit even if it is the first and last 30 seconds of a parkrun.
On the speed work issue: As we age we become more fragile and at least for me upping mileage means no fast stuff or else I get injured. Right now I do enjoy a bit of hard work on the P&L plan but I had to ditch the long runs.
Wabo: Poor you. Hope it wasn't too painful. I have a dentist appointment coming up in 10 days and I'm dreading it.
LMH/Dustin: Work politics can be so draining. I've applied for part-time as of January 1 (4 day week). Hope it goes through. Wish me luck.
None taken here Gobi, everyone is allowed an opinion. I admit I could probably be faster if I did speed work but experience tells me that I will be able to run a lot less miles if I do it as I'll end up with time out injured. Consistent easy miles are still bringing me results currently though with increasing age there may well be a time when that changes and I have to find a different approach. I don't race often and I don't do any structured or formal speed work but I do often try a fast last mile and occasionally some faster running within my easy runs (maybe one minute on/one minute off or just the odd faster mile).
Are you officially unbenched now Dustin or still managing it a bit?
Hope the 4 day week happens, Chick!
And certainly interested in your views, Gobi! I am very much in favour of quicker paced running in marathon training...but with several cautionary notes. Age is a major factor, as both Chick and LMH have indicated. The training of a 20/30/40 and even 50 year old has to be different to that of a 60 year old, I feel, especially if that athlete isn't used to running faster. Injury avoidance, especially as we age, is one important key, in addition to the consistent and progressive consistency. In Wabo's case (and hope the teeth are sorted!) I think parkrun, cross country races and fartlek change of pace work within shorter runs may be appropriate.
I think we all agree that a consistent approach to the LSR/MLR is the main element. I tend to work to time, rather than distance, and off-road where possible, with the MLR being two-thirds to three-quarters of the long. If the present long run is 80 minutes the MLR would be 55 to 60 and then it is gradually built with cut back weeks pencilled in.