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P&D Spring Marathon 2019
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HPR 18wk 70-85mpw A: Sub 3 B:3:05
George 18wk 55-70mpw 3:10
Jooligan 15weeks P&D based 55-70mpw 2:59
FBT sub 3:10
TR 2:5x
HA77 - DIY plan ~ 100km/week - 2:30
RunSpoonRun - P&D/NAZ/BAC hybrid - sub-2:45
Reg P&L 31-47mpw to Wokey followed with custom marathon plan sub 2:45
Muddy - P&D 12 week inspired but without the hard stuff - up to 60 mpw - sub 2.50
Sorequads - P&D 18 weeks 70-85M, sub 2:50 (fifth attempt!)
Ramjet 18wk 55-70mpw 2:5x
Just Coop Going - DIY plan - survive.
AWC 12weeks P&D based 55-70mpw 3:15
FBT
Madbee 18wk P&D 55mpw 3:30
Well done on the sub 19 PR too.
AWC - agree on the fly-tipping. Particularly depressing was the 1/4 mile strewn with 100’s of Fosters cans, I mean, who drinks that rubbish 😜
Joe - I think your mate must have been in front of me all the way as he just beat the guys who passed me. I saw a few tricolour woolly hats though.
Well done to the weekends racers and xc’s TR, Joe and Ram. Best wishes to those with niggles HA, Reg FBT and chicksta.
To the rest, apologies but thinking of you.
Ramjet - improving swimming as an adult is such a frustrating game, i found it helped me to do regular short reps like 100s and 200s rather than long reps.
Jools - short of time today due to cricket travels, so did the recovery run today, and my usual monday mlr yday. Legs felt ok yday, which was pleasing and showed i had some in reserve Sunday. Could have done a few more but thought id stick to the (vague) plan.
Macca - yeah there was 3 of us our lot running, with the other 3 way behind you. I’m not lying when I say I think you could run sub 2:50 in London..
First few days at work are just barista training (they get everyone in the company to do it), so plenty of time for proper training.
1 hour swim, 8 miles recovery run and 14x1 min hard on the bike today. Definitely trending upwards.
Just uploaded my day's runs & discovered that during my lunch run I got a CR on a 1K uphill segment I wasn't even targeting
Nice recovery Macca. I'm not sure who would drink Fosters, certainly no one in Australia. Actually I did find it quite strange when I saw it on tap at pubs over here. Never seen it back home. Great reports from you and AWC.
Joe - Sounds like a good start to work. I was thinking the same as Jools when I saw your route on Strava, looks like a nice run commute which will help maintain that base mileage. I'm jealous.
Jools - I thought about you today and your 2000 mile shoes as mine just ticked over 1000 miles. Certainly on their last legs though and would be lucky to get another 50 miles out of them. Any other shoes I'd probably just chuck now but I think they're my favourite shoes ever. Nice cheeky CR.
Spoon - Great to see you up to 110 miles for the week without PF issues. Very impressive.
Up to the track for 8x400m with 200 float. Forgot how hard a session it is and really struggled. The wind and rain didn't help. Hip is fine though. Legs didn't feel great but I think that's because I ran the first one too hard, then never recovered. 1:13 for the first, then slowed to 1:20 by the end. Before Christmas I was feeling great, thinking "Just get in the mileage and trust the process" and all that sort of mumbo-jumbo, but now it's feeling like I've got a lot of work to do.
HPR 18wk 70-85mpw A: Sub 3 B:3:05
George 18wk 55-70mpw 3:10
Jooligan 15weeks P&D based 55-70mpw 2:59
FBT sub 3:10
TR 2:5x
HA77 - DIY plan ~ 100km/week - 2:30
RunSpoonRun - P&D/NAZ/BAC hybrid - sub-2:45
Reg P&L 31-47mpw to Wokey followed with custom marathon plan sub 2:45
Muddy - P&D 12 week inspired but without the hard stuff - up to 60 mpw - sub 2.50
Sorequads - P&D 18 weeks 70-85M, sub 2:50 (fifth attempt!)
Ramjet 18wk 55-70mpw 2:5x
Just Coop Going - DIY plan - survive.
AWC 12weeks P&D based 55-70mpw 3:15
FBT
Eeek, who put me down for sub 3:10.....would prefer to sandbag at 3:20 if that's ok.
Morning all
Ramjet – I empathise. This morning felt a doddle compared to Sunday’s mudfest!
Jooligan – you’re right. It probably wasn’t necessary. I kind of use it to moderate effort for runs that are mostly easy. Get too hot = back off! Cheeky unexpected CR for you as well. Well done on the update.
Hope the recovery continues apace, FBT.
TR yes I have certainly gone down the over-dressing route pre-marathon before. Some logic to it in my head, especially as someone who really feels the heat on race day. For me, the extra addition of leggings, hat, long sleeve top rather than t shirt all give additional warmth options. But yes, yesterday’s jacket was marginal.
Blimey Joe, that’s a hell of an improvement from your mum. Watch out if she starts doing a Christmas morning marathon, you’ll never get dinner. Are you genuinely being taught how to be a barista as part of a new finance job? My kind of place of work!
HA I am sure there is something in vO2 style work being the first to drop off – I am sure you are in a better place than you think, overall at least.
A solid long run for me this morning. Wanted to fit it in to allow me to race Linda Franks 5M at the weekend and it just about worked out timing was before work. I am aware that I will be most definitely un-tapered for LF5 (with a MLR on Friday scheduled as well), but think that Wokingham is the only race I will fully taper for. Eased into it for 7:13 average pace over the 20M. A bit windy, but 9-10C so pretty good conditions, especially for this time of year. And well timed, with the forthcoming arctic breeze on its way. On the whole, pleased with this run as I was not feeling it yesterday and again lacked a bit of sleep last night. Time to prioritise this for a couple of days if possible.
HPR 18wk 70-85mpw A: Sub 3 B:3:05
George 18wk 55-70mpw 3:10
Macca 18wk P&D 70-85 2:5x
Jooligan 15weeks P&D based 55-70mpw 2:59
FBT sub 3:10
TR 2:5x
HA77 - DIY plan ~ 100km/week - 2:30
RunSpoonRun - P&D/NAZ/BAC hybrid - sub-2:45
Reg P&L 31-47mpw to Wokey followed with custom marathon plan sub 2:45
Muddy - P&D 12 week inspired but without the hard stuff - up to 60 mpw - sub 2.50
Sorequads - P&D 18 weeks 70-85M, sub 2:50 (fifth attempt!)
Ramjet 18wk 55-70mpw 2:5x
Just Coop Going - DIY plan - survive
Macca backup/RR
AWC 12weeks P&D based 55-70mpw 3:15
FBT
SteveMac 12wk P&L HM up to 55mpw tbc
I can't go back over everyone's efforts but note awesome ultra running from Macca and AWC. In general Macca's training seems to have stepped up to another level the past couple of months. A decent windy 10k for TR. Joe going toe to toe with Jooligan on weekend efforts. Good to see RSR back to normal (huge volume) business. Commiserations on the PF FBT but good you could get out - fingers crossed.
Well done on the fast parkrun Jooligan - and thanks for the Speedway reminder. I was so tempted when I read about it but wasn't sure how recovered I'd feel after the half. However I should think of the marathon schedule really and use Sunday for a longer run than usual. Maybe if they do a summer version ...
Those are quick long runs SQ and RSR ! Good luck to you both in the Linda Franks 5.
Jools - no worries, I don't think I had posted a target. Steve - thanks.
HA - I agree with SQ (from what I've read on the internet and limited personal experience), speed being the first to drop off but first to come back - you had a few weeks off over Xmas to. To be fair, Fosters is brewed over here now and for balance, I do recall enjoying a few VBs somewhere in the past.
SQ - very decent LR, well done on the juggling, take the MLR at the easy end of the spectrum ?
Joe - appreciate the vote of confidence, even if it scares me. Good luck with dodging tourists on the run commute.
Wind and sleet doesn’t sound like much fun chicksta!
Hope the calf is ok Reg, god luck for the tempo.
Great potential run commute there Joe.
Nice MLR TR.
Which Nike’s Steve?
Welcome back Madbee. Great HM off little training.
Well done surviving the mileage Hazel.
I always struggle with how hard to run strides Jooligan
Glad hip is ok HA. Sure that session was just a blip.
Great long run SQ, and interesting route from what I saw on Strava. It definitely felt quite windy to me today, so very good pace given that.
Congrats on the podium muddy, and a great time.
Congrats too Macca. I agree with Joe that you should be on for a massive PB in London…
So, bit of a hiccup for me. An easy ten along the canal yesterday felt good, but on my evening recovery my left Achilles began to tighten about 2 miles in, and was starting to feel a bit sore. I therefore cut the run short, and did some extra rolling and massage of the calf last night. This morning it seemed better, so headed out but kept to the river loop so I could cut short if needed. Unfortunately at mile 4 it began to tighten again so I aborted.
It’s not massively painful or anything, but something is definitely not right and I don’t want to risk making things worse, so I’ll be heading to the physio. It feels similar to the Achilles issue I had last Feb, so hopefully it’s the same problem and is equally quick/easy to fix. Fingers crossed!
Nice pre-work long SQ, solid pace in the wind. Hope you don't drop off in any classes.
Muddy - You seem to be a HM specialist. Great time and deserved podium spot.
Macca - I forgot to say in my earlier post that I agree completely with Joe's assessment of your form. With a bit of sharpening and LT focus sub 2:50 is on the cards. You could be in the form of your life. It would be a shame to waste it by being overly conservative.
Congrats to all but especially on Macca and AWC on their Ultra. Negative splitting an ultra is one I haven't heard before!
Hope the achilles is OK spoon
Aborted long run on Sunday due to knee niggle. Something I've had for years without a cure apparently, I can run through it but will rest it for non essential runs
Monday's recovery and yesterday's Yasso 800s seem to go well. Waist up I feel great, waist down I feel very tired, which I think is a good thing at this stage in marathon training
Muddy that’s a cracking HM time and finishing position in tough conditions. I think the Speedway do a version in about May as well.
Sensible advice, Macca. Will take the MLR easy. To be fair, I never really push beyond easy unless it’s a certified LT/MP session. I’m just too soft!
Hope the Achilles clears up as quickly as last time, spoons. Definitely a good idea to be conservative.
Haha George, ‘Waist up I feel great, waist down I feel very tired, which I think is a good thing at this stage in marathon training’ isn’t one I’ve heard before, but I quite like it. Probably advice you’ve hear a million times before, but have you tried rolling your glutes on a hockey ball? It really help me with any knee pain.
Hmmm ... no one is owning up to putting me down for sub 3:10!
Love the new watch (garmin forerunner 235), especially the pretty heart rate graphs.
Spoons - very sensible, best get on a step and start stretching that achilles with calf raises.
Muddy - thats a good 1/2 on a tough day, how does that compare with previous 1/2s?
13m run home tonight.
Another cracking HM Muddy. You must be pretty confident of form going into mara training.
Certainly no lack of MLRs in your campaign TR. Not done a 10K like that but regularly do parkrun as 5K wu/5K flat out/5K+ cd. What pace you planning for the 6M? I usually do the first progressive throwing in 3-5 short strides at the end then often find the cd is considerably faster than the wu without feeling like I'm putting any more effort in.
FBT If you're wearing Vaporfly 4% you might as well join the sub 3 bus
Repeated last week's 15M along the Gloucester canal today. Got out earlier & the later sunset meant more of it was run in day/twi light good job as after today's rain a lot of puddle dodging was required. Felt good and pushed a bit at the end to sneak under the 2hrs so quite a bit quicker & 25 beats per mile lower too.
Good 10k Reg. Staple tempo for me is 10k around 6.15-20. Wouldn’t worry about pace, you’ve got plenty of training effect from that run.
TR - I like the sound of your 10 race plan. Personally I'd do a longer w/u and shorter w/d (10M, 10km, 2M) but I don't think it really matters. I guess it depends if you want to be tired for the 10km or if you'd rather be fresh and able to run a bit faster.
Got out for another run last night, backing up from the poor showing on the track in the morning. Just meant to do a GAish run but got rolling a bit and it turned into something of a tempo. 8.5 miles in total at an average of about 6:30/mile. I was holding about 5:50 - 5:55 for a few miles over rolling hills, which is nothing special but felt good. Just a short easy one today.