Howdy, Stranger!
Categories
Options
P&D Autumn Marathon 2019
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
I'm German, Macca (don't mention the war
)
Joe: Huge congrats, especially on the swim PB
I can't believe you had trouble on the bike leg again … if it's not punctures or car crashes it's loose handlebars 
. Bloody hell … Looking forward to the blog. And loved the way Katie kicked your butt. You'd never forgive yourself for wimping out. Bet she knows that.
Hamo: I hear ya
Suffered the same issues. 13 miles after a the LT run really hurt. I also made the mistake of hitting the gym after my LT sesh which absolutely destroyed my legs. It was an epic slog fest but it teaches your body to run on tired (and aching legs) and will toughen you up for race day. At least I hope so.
Spoons: Hope that was just a short-lived niggle. Very nice reps there.
You're banging out lots of 10 milers, TR. Nice work.
Also nice miles from Steve.
Sounds like you're propery recovered now, AWC.
Hope the weight drops quickly, HPR. 22 lbs sounds a bit scary. Maybe the scales are broken …
Did 14 today, 2nd MLR of the week. Very muggy morning and I sweated buckets. Was a bit dehydrated by the end and ran slower than I would have liked but hey, a few more miles banked.
Have a good weekend, all
20m for me today.
Hamo - I think the tough runs are as important as those that come easy. Well done for getting it done.
Steve - Well done on the 13 miler
AWC - Good to see you’re recovering
Chicksta - unfortunately the scales are accurately reflecting my ‘impressive’ ability to eat and drink to excess. I’ve never worried too much about the exact pace of my MLR’s, just good to get them done.
SQ - even with the low mileage, the climbing and pushing the buggy no doubt added more fitness effect to it. Well done on the mile, I’ve never ran one all out before. I’m sure it hurts like hell.
I had a physio appointment on Tuesday. The outcome was I’m not activating my glutes so I’ve been given some exercises to strengthen them. I’m also getting tightness in my peroneals and he showed me how best to stretch those on the foam roller (who knew you don’t just roll with them?). 35 miles for the week, scaled back on the say so of the physio, and 4.5 hours on the turbo. The 10 miler today was the best session I’ve done in a while, so hopefully things are starting to turnaround.
Also, where is HA? I need to gloat about the World Cup
AWC...glad to see the legs are starting to get back to normal, hope it continues.
TR...nice MLR and LRs in multiples of 10 as the others have said
Chicksta...Yea that's my thinking/hoping too re the tired legs. Nice MLR, 2 in a week is good going, and a staple of a good marathon training block.
SQ...Glad you had a nice break away, sounds lovely. Excellent mile race and time, it's an awful distance, flat out trying to keep you lungs in your chest, but its over quickly and so that makes it an oddly appealing distance too
HPR...hope the exercises and foam rolling helps. Glad to see it starting to turnaround for you. It really was an amazing match of cricket last night, glad England won, but what a way to do it. Even as a 'semi neutral' (wanted England to win, but wouldn't have been devastated if they didn't) it was hard to watch and very nail biting, the wife even got into it after initially complaining it was on.
Friday was a double recovery day for me 6M and 5M. It was a bank holiday, and very sunny over here, so the afternoon run was fueled by excessive eating of chips, and ice cream, not the most pleasant experience ever
6 and 5 mile recovery's planned for today, to start a week that all being well should see me hit 96 miles by Sunday.
Sounds positive HPR, good that the physio has highlighted the issues so you can deal with them. Impressive weight gains! I’m sure it’ll soon come off once you get back in to things though.
Very consistent with the 10 milers TR.
An MLR the day after a big LT session is always hard Hamo, well done toughing it out. Very impressive progressive too.
Solid as ever Steve.
Glad you’re recovering well AWC.
Nice MLR Chicksta, with all this running in the heat/humidity you’ll be flying come autumn when it cools down.
If you could just get them to lay a proper track SQ, that would solve all these problems
Nice mile at Bourton. If you fancy another crack, there’s a track mile at the WAC open meeting on the 8th August. I’m tempted to give it a go myself, but it is just before my planned half so can’t decide if it’s a good idea or not. I felt similar on my lower mileage week, was looking forward to feeling fresher, but felt worse. I try to reassuring myself it’s good for me, even if it does’t feel like it!
All good at the physio Thursday, he’s happy with how much stronger my glutes are, and how they are firing. He couldn’t find anything up with the ITB, I think it was just a niggle, and something I probably wouldn’t have even given second thought to normally, but after the last 12 months I’m a little hypersensitive to any potential issues!
Coventry Northbrook 10K went pretty well yesterday. It was described as undulating, so I knew to expect some hills, but it was hillier that I had hoped. You start going up a hill too, so no chance to settle in. I was pleased to find myself in the second group with around 8 others for the first few kilometres, running around 5:50/mi pace and feeling good. However, once we hit the first hill I fell off the back slightly, unsure whether to push to keep up with them or not. It was really hard to judge exactly how hard to take the hills given my inexperience running hard on anything but flat terrain.
I was pleased with how strong my legs felt on the hills though, and although that group did pull away a little, not many people came by me so I figured I wasn’t doing too badly. I kept slogging away, trying my best to make use of the downhills. At the race start, the director said it was downhill after 7k, so when we reached a flat section at the 7k marker I put in a bit of an injection of pace, and was pleased how good the legs felt. However, we then rounded a corner and I was dismayed to see another hill! After finally clearing that, the last few kilometres thankfully were all downhill, and I averaged 5:40/mi and 5:30/mi for those two which was pleasing. I also caught back up to several of the group that left me earlier on, so it was good to have people to chase down. Crossed the line in 37:15.
Overall I was fairly happy with the performance. 40 seconds faster than Stone 10K last month, on a much tougher course. Given I get altitude sickness from going up curbs, I’ll take that. My legs feel remarkably good today, I thought running hard on hills might leave them a bit beaten up. I do wonder, given that plus how fast I was able to finish, if I should have pushed harder on the hills. It would have been nice to have a flat course to get a true gauge of where I am. Strava reckons the grade-adjusted pace was 5:52/mi, so if that’s accurate I’m happy with that. Regardless, I’m definitely improving which is the main thing. Head down now for another three weeks…
Hyde - sounds like you are on the way back.
Hamo - cracking long run there.
Spoons - progressing nicely
Jools - good to see you.
Awc - that long run sounds like a lovely one.
8m yday before a Hants u18 game (whilst lstening to world cup game on radio - which waa bizarre watching a game listening to commentary on another), 13m today, legs were tired so i didn't tag on a planned extra 2m.
Jools...hope the ECG shows nothing sinister and all is good.
AWC...class LR, good idea keeping it easy with the 100 miler in mind.
TR...Nice running. I've done that before, radio in one ear, watching the football, always a strange experience trying to follow two matches at once.
SQ...Good to see you doing well in the club, and more impressively the county champs, well done. Best of luck for tonight, and for you too Jools, with the organising of it.
So apparently i can't tell the difference between 5.40 am and 6.40 am when setting my alarm at night, which meant I woke up an hour later than planned this morning, and had no time to run the planned 11 miler before work
Too much praise, guys. I'm getting a bit embarrassed
I can relate as it's pancake flat where I usually run. The closest hill is about 20 miles away ...
.
HPR: Standard physio response indeed but usually they have a point. Glutes seem to be ridiculously lazy by default and in need of constant reminding to actually do their work. Hope your weight comes off as quickly as it came on
Spoons: Great race report and time. Loved your comment about altitude sickness on curbs
Could have been worse, hamo - like setting the alarm for 4:40 and losing precious zzz. Impressive weekly mileage and pace
Good luck tonight, SQ and also Jools - if your're running. Hope the 24hr ECG comes away clear.
And well done on the mile race, SQ. Those events do sound way too hard for my liking. Are you planning another easy week (apart from the 10k)? If your legs are tired it may well be worth a try.
Big week by the sounds of it, TR. I have to admit that cricket is totally lost on me
Finished with nearly 75 miles last week after doing 7 with strides on Saturday and 22 on Sunday. Rest day yesterday apart from a bit of easy cycling and yoga, then a 10 mile GA run this morning. Proper windy but pace seems to be moving in the right direction (8:30 for 124 av. HR).
Hamo - no need to chase the missing 4m, i bet you wont get the alarm wrong next time.
Chick - good week there.
Steve - cracking 3m at the end of the 16, very even.
This week sees the start of Abo specific training, so the Tuesday intervals pain train was rolling today with 10m inc 3x2m (60 sec rest), bit of a shock and nearly sacked it off a couple of times, but i appeased myself with the thought that itll give me a target to beat for next time.
Steve...Brilliant consistency and pace with those LT miles at the end of your long run. Hope you are feeling better, and Sunday was just a blip (worse ways to spend a day than watching that cricket though
TR...Nice session, and its always nice to have a target, well done on getting it done. Its a shock going back to intervals/harder stuff after a bit away from them.
12 mile with intervals for me this morning, and you are right TR, i set the alarm properly this time
Interesting warm-up for a 10,000m Jooligan
Hope the ECG results are ok.
Nice long run AWC.
That’s great about the club/county champs SQ. Not sure about fun, but they weren’t quite as terrible as I feared. I still massively prefer the flow of ticking along on flat terrain though.
Bad luck on the alarm call Hamo, at least it wasn’t a big session or something. And on that note, great session this morning, very speedy.
Another great mileage week Chicksta, nice work. I used to live in Muswell Hill in London, so had no choice but to tackle some on my runs. But now the flat paths of the river and canal are too tempting!
Speedy end to the long run Steve, I find those so tough.
Well done toughing out the reps TR, 3x2 off such short rest is hard work!
Ouch that sounds horrendous AWC! That’s a huge chunk quicker, well done.
First of the NAZ sessions for me this week, a ladder fartlek (although is it really a fartlek given how structured it is?) of 4,3,2,1,1,2,3,4,4,3,2,1 minutes at sub-LT, with 2 minutes jog recovery. Lovely still morning, although 98% humidity according to my weather app, so I was drenched by the end. I was really pleased to average 5:48/mi over the 30 minutes of fast running. 8s/mi quicker than I did this session pre-Manchester, although that was a windy day so hard to directly compare.
Wow, that's a whole range of fab sessions - Steve, TR, Hamo, AWC and Spoons
Sadly my LT run (6 miles) was shite. Made the mistake of wimping out (it was windy) and go to the gym but aircon wasn't working and it was like a sauna in there. 3 mile warm-up and I was drenched. Ground out 5 @ LT before losing the will to live and taking a small breather. Had to grab some water and walk a bit. Then psyched myself up for one final mile so at least I did the 6 albeit not quite as per the plan.
7 mile LT run in 3 weeks to look forward to … just found out that there's an evening 12k race (odd distance, I know) on August 14 so I shall use that instead. Hoping it'll feel a bit easier in a race environment
Busy with RDing yesterday so no time for a run but I did do 50 minutes S&C in the gym before my final day at school for 6.5 weeks.
My 10K race went smoothly yesterday with 133 finishers. Very slightly smaller turnout than in previous years despite selling out in only 2 weeks & my last fortnight being filled with transfer requests & late entry begging emails/messages! It's a great event for the club & I had plenty of positive feedback - helped by HQ being a former CAMRA pub of the year which puts on a decent BBQ too
AWC - well toughed out.
Spoons - more good positives from you too. Most pleasing.
Chick - bet you regret running inside now, good training though.
Jools - your race sounds great stuff, esp the booze up after.
13m for me today, was a bit tired after ydays session.
Spoons...class Fartlek (looks a tough session). 98% humidity is bound to have made it 10 times tougher too.
Chicksta...Well done on toughing out the LT run, as you say you got the 6 prescribed miles done, even if they weren't conventional. The 7 will definitely feel easier in a race, so don't be wasting energy worrying about it for the next few weeks.
Jools...well done on the RD'ing, sounds a good night.
TR...nice MLR, esp after the session.
15m MLR for me this morning, and like TR it was hard enough work, as i was a bit tired after yesterdays session.
Sounds like a smooth event, Jools. Glad it all went well.
Hamo/TR: nice MLRs on tired legs. Great training stimulus in those.
Chicksta: your training has been so solid so one bad LT run isn’t anything to worry about. Great idea using the 12k race for another one
Another 11 miler this morning with the Avenue of Pain segment included. Legs felt ok so thought why not give it another blast to get some more hills in. Ended up just 7s slower than Tuesday which is great considering I was just taking it at more of a steady pace today.
Ill give it another go go next week and then taper for the NDW100 on 3rd August.
Off to Brittany on hols next Tuesday for 10 days - cannot wait! Wine, cheese, meat, repeat
Same for you Chick
AWC - more pain ! In the avenue.
Good going SQ, esp the 20 today after a tuesday night 10k.
5m easy peasy today.
SQ...Congrats on the age cat win. A sub 40 10k, when you've intentionally eased off after 6k is good going, but right decision to reign it in a bit. Nice LR yesterday, esp after Tuesday night.
TR...easy peasy miles are the best.
Same as TR this morning, 7m easy peasy for me too. Will follow that up with 5 more easy peasy miles this afternoon.
I forgot got to mention that there were at least two pairs of the Next% on show during Tuesday’s race. I felt so out of date...
To follow a theme: 7M easy peasy this morning.
Well done toughing out the LT run Chicksta. I always found those tough, and often didn’t hit the paces I “should” have been doing. Just trust the process. That’s handy about the race.
Glad your race went well Jooligan, will have to give it a go one year.
Nice MLR TR.
It didn’t feel that bad to be fair Hamo, it hadn’t warmed up too much at that time of the day, and I was wearing my Rab C. Nesbitt vest for extra cooling
Great MLR from you too.
Glutton for punishment AWC, top work. Enjoy the holiday.
As Hamo says SQ, not a bad 10K time given you coasted in! Solid long run too.
Speedy k reps Steve.
I had a bit of a run in with a swan on yesterday’s easy canal run. The riverside is a swan sanctuary so they're everywhere this time of year, and generally they’re not an issue - some will sit blocking most of the path, but they don’t generally do much when you run past them. Even the pair who had cygnets a few months ago remained surprisingly friendly. However, another pair whose cygnets hatched a few weeks ago are a little more protective, possibly as they're further up on a quieter section. Yesterday they were all sat on the grass next to the path, and as I ran past the one adult got quite agitated and went for me! Did the same on the way back too, and even chased me for a few steps. I’ll have to start doing strides at that point on the run in the future!
Medium-long this morning, it was a beautiful sunrise when I got up, but by the time I got out the door it was raining. Quite enjoyed it though, and knocked out 16 miles at 6:47/mi average. Surprised how good the legs felt, as they were pretty wooden on yesterday afternoon’s recovery - pace and HR was ok, but just felt clunky and couldn’t get in a rhythm. Ebs and flows of marathon training I guess, at least it was that way around!