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P&D Spring Marathon 2020
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TR that's annoying that conditions look good when you can't go. Good news at least that you are feeling OK - that's the main thing.
My digestion moves at a glacial pace and I have a tendency to reflux - I've thrown up in my mouth a little bit during races a couple of times, and that was just gels and water.
Millsy - as lovely as 25% sounds, I am trying not to spend on shoes if I can help it. After all, I do still have two pairs of Epic Reacts, on pair of Zoom Fly flyknits, a pair of 4% and of course the Alphas, all still in their boxes.
Enjoy the shoes - I have a very old pair of Terra Kigers (I bought two pairs in 2015 and only just chucked the first pair out in January after trashing them at Squerryes parkrun). Nice and light but absolutely useless in mud.
Another runch today. Actually had a better night - woke at 3 but managed to go back to sleep until 5. I ate something at 6, planning to run at 9, but then it started chucking it down. Got hungry again waiting for the rain to stop so had a second breakfast and then had to wait for midday again. Weather was lovely by then but I really had to bully myself out the door as, the longer I leave it, the harder I find it is to make myself get out there.
It was a decent run, anyway - covered 11 miles (and picked up an unexpected Local Legend in the process). Legs felt tired but pace was decent, at least until the last mile when I came to a busy road junction and had no option but to stop. Annoying. Traffic seems to be a lot worse at lunchtimes than mid-morning, so I'll try to avoid making a habit of it.
I would normally have rested today (I generally don't do more than three days in a row) but the weather looks bad on Sunday so I'm trying to avoid running then, which means I need to get 5 days in a row instead. Hammy was a bit grumbly so I may have to end up resting tomorrow and sucking up the bad day instead...guess we'll see.
Cal - 4 hrs is a long time, id make that less or you'll be getting hungry again ?
I had some more typical minor head cold symptoms overnight, but RHR was still low so another steady 60min turbo.
The good thing with not running is that my running niggles dont hurt. Im probably going to keep a turbo or 2 a week going fwd and use them to do my quality work.
Glad you are still feeling OK.
I was not feeling great when I woke up - I guess running four days in a row on some rather patchy sleep has left me feeling pretty rubbish. I woke up in the middle of the night again and my legs were aching like I'd run a marathon. I did get back to sleep (after a cup of tea, a biscuit and half an hour of reading) so I actually got 7 hours or so total, but I just felt groggy and horrible. Opted to go for a walk (4 miles or so) to try and clear my head before breakfast, then I went out again around 3pm for another 4 miles. Felt a lot better after the second walk - back was aching on the first one. I feel mostly normal now.
Suffice to say I am not going to attempt that Centurion thing - I know my body wouldn't cope with it in its current shape. (No point me going for the 50, either, since I regularly bang out 50s during marathon training).
Anyway, I should run tomorrow but the weather looks awful and I'm not sure how I'll feel. I might tough it out, or I might say screw it. We'll see when I wake up, I suppose.
Another 60min here, had to actually work at keeping the HR down today as i wanted to keep it under 130, but mid 120s seems familiar for easy stuff and i defo had the desire to give it some welly today - but never. Today was av 125, yday 112 fri 117.
I did 10 miles total - I wasn't sure how far I'd run today as I'd figured somewhere between 8 and 13. I ended up opting for 10 as that would give me a 10% bump on last week's mileage and would leave me fresh enough to run tomorrow should I so wish. Typically, the sun came out once I'd finished my run. Oh well.
Very wet roads & trails here too Cal.
Cautious optimism regarding my injury. I dug out the old orthotic insoles I had made for me 4 years ago when I had really bad PF. I’ve done 4M, 4M, 6M, 6M the last 4 days. Yesterday’s 6 included our local hilly trail parkrun course. I put a bit of effort into it but nothing too brutal as I was wary of placing too much strain on the foot tendons so 22:50 was a decent result given the pain was still only on a 2/10 by the end. I did 25M on the bike today then repeated yesterday’s run but continuous & all easy. Good news is I’m still only on a 2/10 pain wise. Onwards & upwards.
Jools - thats encouraging, i wondered how you were doing. From memory (of previous turbo days in the past) todays HR was more like i remember. We'll find out, if i can keep it going as intended.
TR, I`m thinking of adding in some more cycling to my training for 2021 to take some of the impact off the legs when there are more races in the calendar.
Cal, traffic seems as heavy now as it was when we were out of lockdown, especially in the middle of the day. Hope your hamstring is ok.
I just concentrated on getting some more miles in again. 14 on Saturday in torrential rain and then 21 off road yesterday (76 for the week). Legs felt much better in the latter stages of yesterdays run compared to last week. Feeling a bit more confident about the 100 mile week now but not sure it`s something I would like to do on a regular basis.
SQ - Good to see you back.
Tuesday I did 6*800m and 4*200m with reps of 3:02/6/2/3/5/1 for the 800s and 38/42/38/39 for the 200s. 3 miles at MP on Thursday (6:57/46/44) and a 14 miler on Saturday for 44 miles for the week.
Good mix of training there Steve
AWC - understood re the disappointment. Defo counting down to Thursday, ive booked a couple of days leave as i have so much to catch up on, and can keep an eye on the spo.
The spo is improving, but her breathing is like she is at altitude.
60min steady turbo done, my ribs ache from all the leaning on the bars i will endeavour tp change position more. Not sure when I'll run again, maybe at the weekend. I need to continue being careful for a while yet.
Sorry things are so rough, TR. Hope you are all ok soon.
Possibly some P&L style uphill sprints then flat strides could help with turnover, Macca?
You know you’re shifting when rep paces start with a 4, Hamo. Nice one. Out of interest, have you done a mile race ever?
I like the looks of the Wildhorse, Millsy.
Cal, I quite like the feeling of running whilst hungry. Makes me feel a bit lighter on my feet and I soon find any hunger pangs are gone. That said, I frequently run on a relatively full stomach through necessity. Not ideal, but better than no run. Not a fan of running in the rain? Hope you get a good weather slot soon.
That sounds very promising, Jools. Talking of your cycling, and Millsy mentioning it, I think that when I am ready to start a plan (possible to 30 - 40M 5k P&L), I will keep one or two turbos in there with the 4 - 5 days running.
Nigh on 6 minute miling is always decent, Steve.
Have now done three lots of two days on, one day off running. Still capping things at 30 minutes, and have been varying the intensity depending on how fatigued I am from WattBike action. Slow paces have been about 9:20 and a hard effort in Sunday’s wind was a pleasing 7:25 pace, albeit for (back in the day) marathon pace HR 😂.
Did wonder if I had some soreness where the stressy was on Thursday last week, but I think it was just fatigue. Completely unnoticeable since.
Considering trying a few gentle strides, perhaps on an incline. I have already been doing a few relatively heavier weights again - all in an effort to increase bone density. I will try adding some plyometric box jump style things in a week or two.
Oh, and managed an 80% weekly mileage increase to top out at 18. Strangely, this actually feels like quite an impressive feat.
TR - Hope you get out for a run soon. Hope the Mrs is OK.
Today was tough, 5*1k off 90s rest then 4*200m off 60s rest. Reps of 3:47/57/51/57/55 then 38/42/38/37, 1k reps were meant to be 10k pace, but was closer to HM pace on most of them, but I guess that is where I am now, so will work with that. Happy to have hit sub 5 min/mile pace for the last 200m rep though!! Just over 10 miles for the day.
Steve - you're back on the pace nicely. SPO is improving, she'll be a bit under powered for a while. I can see how this flattens the oldies or less fit folks.
Usual 60min done. This is a bit like prison with all the confinement and backside bashing !
SQ, good progress. I feel like I should do some plyo to help with my pitiful stride length, but until the gym opens again I've nothing to jump on (the park benches are a bit too high for me - I am really, really awful at jumping).
AWC, fingers crossed for that race.
Sleep is still poor but the rest day yesterday meant I had energy for a faster run today. I did 8 miles, with the first five easy/steady and then the last three fartlek-style. I was very happy to beat my PB on the road behind my house at the end of the run (I must admit I really enjoy the segments aspect of Strava).
Cal...Yea, i do 300m effort, 300m jog back. Nice work on the runching and the local legend and starva segment nabbing. Sensible decision re the centurion virtual, it's good that you know yourself and not to push it. Hopefully your sleep pattern can get a bit better, but that is a good run this morning all the same.
TR...Every cloud and all that, with the running niggles not hurting you at the minute, hopefully the "break" can give them a chance to recover so when you start again they are more manageable. Fair play to you holding back on the turbo and not "giving it some welly" like you wanted too, very sensible. Glad to hear your wife is improving, however slowly, how is your son Faring? I chuckled at your "seems like prison" statement
Jools...Glad to see the injury is improving, wouldn't be like you not to give the (not) parkrun a go, even if it was in 3rd gear
Steve...Standard week from you, banging out class reps and MP miles, excellent work. Nice 1k reps, they are a tough enough session, and gives you a good base to work from as you say.
SQ...I have done one 1 mile race (4.54 but it is on a brutal hill, 1st half up, 2nd half down), and a 1 mile TT (4.34)...it is a truly awful awful distance, takes about a week for your lungs to go back into your chest afterwards
AWC...Happy days, nice that you have a 6 hour race to enter. Good to see you starting to think of LT work etc again already.
10 mile Saturday and a 20 miler on Sunday brought me to 74 miles for the week last week. I think i'll hover around that mark (maybe go up to 80 miles) for the next wee while until i start into anther specific block. But as Belfast Marathon have just postponed their May Day date next year who knows when that will be.
Started this week off with a 7 mile recovery run yesterday, and a 10 miler this morning.
Nice one cal
Hamo - that would be a very good tick over level for you, plenty of miles with a nice long run, but backed off from your usual max so keeping you a bit fresher.
Ive noted that Gloucester mara has beem moved back to end of Feb, and is now covid secure at castle coombe motor cct (15 laps), might enter that, i do like a fixture to get me out the door. 7 ish weeks into the new year, so it'll be something to build back up towards in December, depending upon how i go over the next few weeks.
6 hours on the flat sounds more daunting than with a few hills, AWC. Although you will know better than me here!
Don't need a step, Cal. Some jumping lunges, single leg hops etc would do the trick.
You've got a sub 4:30 in you at least, hamo!
I'm sure it would be fine at Castle Coombe, TR, but a word of warning about the organisers - extremely hit and miss company.
4M recovery today at 9 min/miling. I really do enjoy just cruising along
I have to say some of my favourite running is when I'm just out cruising, as you put it, not trying to hit any particular speed. I do enjoy sprints/strides, too...but definitely not LT etc. Ugh.
Strong running, hamo - you seem like a machine (at least to me).
Good to hear from you again SQ & especially as it's because you're happily running regularly again.
Class sessions Steve.
Nice Strava segging Cal. You really do need to sort your sleep out - it would make the world of difference to your body's ability to recover & reduce the frequency of those niggles which plague you.
5M along the canal yesterday & 4.5M at lunch today. Going to risk a 10K run commute back shortly as the foot is just a niggle now. Yet to try running without the orthotic insoles yet though.
Cheers TR. Hopefully the turbo is keeping you fit & the virus is getting a battering from your immune system so you'll be back out running shortly. You must've almost completely eaten into your cushion by now? I need 85M weeks from here til Dec 31st to make it so looking pretty unlikely tbh.
Pleased to report the foot felt solid enough on the way home to risk an extension to 8M including a fartlek session: 3x800m, 200m hill sprint, 3x500m. Foot was up to a 3/10 by the end but a few hours later no perceptible harm done so onwards & upwards
Cal...Thanks Cal, though i'm not sure about machine, more stubborn and pig headed so make myself run whether i want to or not
TR...Good that you have got the advice of Jools and SQ about that marathon so you don't end up shafted. Sensible not jumping straight back into the big mileage weeks, build it up slowly.
Jools..Very true, things must be bad when you miss a parkrun, virtual or otherwise, glad you seem to be well on the mend now though with those runs, and especially the fartlek only causing a niggle to the foot. It's always a confidence boost when you run fast with no lasting damage coming back from an injury.
11 miles with some LT work in the middle for me this morning. I progressed last weeks 3x 10 mins, to 12 mins, 12 mins, 10 mins off 3 mins jog, while keeping the average pace of the efforts the same (5.30 m/m ish) if not slightly quicker than last week, so a pleasing morning.
Hamo - some nice running, are you building up for anything or just ticking over?
AWC - good to have a target race to keep the motivation up.
John, an 18:30 parkrun on a solo TT would be a good effort. Do you have a date for parkrun starting up in your area?
Another double for me yesterday with 4 miles at MP in the evening, just trying to keep a bit of speed in the legs whilst building the miles. As always MP feels much harder than it should when you haven`t done much of it for a while.
Jools - Glad to hear you are on the mend.
Hamo - Nicely ticking over, and superb LT session.
John - Nice (not) parkrun time.
Cal - Agreed with the others, not sure who you operate on so little sleep!!
Like SQ, just an easy cruise today, 6m at 9:18 average. My 6 hour event has now opened entries after having a waiting list previously, different location to planned, but still local. I'll enter but not sure if it will go ahead at the start of Feb!