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There's a 2nd edition due out any day now which I've ordered.
Excellent book.
Julz, I'm looking at doing something similar and am also coming back from a torn calf muscle, I can start jogging on it from Sunday.
I wouldn't worry about being a "parasite" (nasty word). That's what the forums are here for, so like minded people can gather and share running experiences and information.
Foo Bar - my PBs:
5K 00:20:00.56 (yes, I know, it should be rounded to 20:01 as it is in the results but it's not quite the same!)
10K 41:57
HM 1:29:48
You dont live up here do you - or did you used to? Or was that some sort of running holiday? - sorry you donthave to answer that but I'm curious now.
I notice your PBs are a lot more balanced than mine - and your HM pb is significantly better.
For me, my half pb is 1:32:09 and I ran 3:14:47, which is very close to the 3:14:21 prediceted for that time. So for me to go faster I'm going to have to improve on my shorter distance times.
Again I'm with you on being happy just to break 3:15 again!
I too will tick over between now and Xmas, with the intention of doing specific marathon training from Jan. I don't have a personal trainer, but will be starting back to circuits next week to improve strength. I wouldn't mind knowing what kind of things your PT advises you to do for core strength, if you don't mind sharing!:o)
Over the rest of this year I am looking at slowly building the mileage from my current average of 40 pw mainly through additions to my long run distance and adding a couple of easy doubles, I still intend to have 1 day off a week.
I'll certainly be interested in comparing marathon schedules as I have no real experience of structuring training for beyond 10 miles.
PB's indicate a bit of work to do yet mind you, no recent marathon or half experience to refer to:
33:40 for 5 miles,
41:52 for 10k
70:55 for 10 miles
Tried some Yasso's (sic) last Friday and managed 6 in a range of 3:10 - 3:18, reasonably happy with progress to date, the big question to be answered is how the endurance will stack up against the speed, I guess we'll see over the next few months.
5k: 21:02
10k: 41:45
10m: 53:41
HM: 1:42:21
10k - 39.15
HM 1 34.20
Only 10m race I competed in was in Welsh Castles relay this year (stage 7 if anyones interested :-) - don't do it unless you like pain - entails running up a mountain and down the other side !
RC, I mentioned it on another thread, but many congratulations on an amazing race at Lausanne. I hope you're recovering well. Don't be too pessimistic when you say you mention that sub 3:00 is beyond you. At Club La Santa there was a female runner who ran 2:52 at FLM 2 in 2002 at the age of 48! To digress, are you running in the Metropolitan League XC this weekend?
Now that I've cracked 95 minutes for a half and 71 for 10 miles (which I'm confident I can reduce quite significantly over the winter months), my aim is to get as close to a 41 minute 10k as I can before the end of the year, so will be incorporating at least one session of 400 or 800 reps a week into my training - first session this evening.
Have done 5 marathons now, the last three all within about 1-2 mins of each other at and around 3hr 22 mins.
10k PB time is 39:20 (thats a bit soft now cos I can run sub 39 easily each week on a treadmill before I started base training)
1/2M PB time is 1hr 31 mins.
Training at the mo is all base, at around 50-70 miles a week (all at very low HR)
If I don't get into London, I will be doing the Rotterdam instead.
I really want to get down to sub 3hr 10mins this time round, but clearly have a long way to go !!!
wasn't going to put mine up but I might as well join in (please bear in mind I've only ever ran 5 races, 2 10ks and one half - all this year)
10k: 38:27
HM: 1:36:58
if I can get my base mileage up to something more substantial I'd like to hack chunks off that half-marathon time if possible.
See you at XC on Sat !
10miles 1:15:05
It's funny really how we all train so differently for similar times. My friend for instance runs approx 40 miles a week with just a fartlek session and she ran 3:12, me I ran mainly long slow miles, but lots of them (70-80) with speedwork for a few weeks and got 3:14.
Mike Gratton has given me much confidence and belief in my ability to hold that kind of training so I'll aim to follow a very similar approach for London. Apart from hopefully this time I'll start the training without an injury and be able to do speed work sooner.
For those who want to follow a structured programme, I very much recommend Bob Glovers schedules in the Competitive Runners Handbook.
SB (and Paul?), yes, I'll see you there on Saturday! Did you get spikes, Susie?
The PBs have all made very interesting reading. It's going to be exciting to see how they develop as we get into the training.
5k-sorry never done one
10k-37:52
10m-64:56
Hm-1:25:06
20m-2:16
And b4 anybody says my times are abit faster than most people here,REMEMBER i most likely have the slowest marathon time of 3:28.
Just had 3 rest days and i feel lazy as hell.I think this thread will give me all the motivation i will need,Thanks everyone.
10k 39.10
10m 65.00
HM 1.26.20
20m 2.15.50 ?
M 3.13.45
It's interesting about the different training methods. I have to train mainly on asphalt, there are no good trails near where I live in NW Spain, footpaths or canals do not exist and the parks here are fairly small. Therefore my average mileage is pretty low, currently I'm training for a half mara in December and I suppose I'm running about 30 miles a week.
Where I worry is that to train longer distances puts quite a strain on my achilles, and I can quite see myself getting injured if I increase the mileage too much. Running 50 or 60 miles per week for 6 weeks or so would probably cause me all sorts of problems.
Basically, although my times for 10k and half marathon indicate that 3.15 is achievable, I worry that stamina will let me down.
Have been persuaded to do a 10km on 7th Nov, it's more or less flat so I'll be interested in how I do as all other 10k's have been on very hilly courses.
2:59:24 Julz 38:27 10k
3:01:18 Pizza Man 1:26:20 HM
3:01:21 Pizza Man 2:15:50 20m
3:02:12 LLL(Triple L) 1:26:46 HM
3:02:14 Pizza Man 65:00 10m
3:02:44 Pizza Man 39:10 10k
3:03:31 Cartman 39:20 10k
3:08:34 Ratcatcher 1:29:48 HM
3:12:01 Ratcatcher 3:12:01 M
3:13:30 hilly 1:32:09 HM
3:13:45 Pizza Man 3:13:45 M
3:14:47 hilly 3:14:47 M
3:14:47 hilly 3:14:47 M
3:14:48 Foo Bar 41:45 10k
3:15:20 Humph 41:52 10k
3:15:38 JF 3:15:38 M
3:15:44 Ratcatcher 41:57 10k
3:16:07 Ratcatcher 00:20:01 5k
3:18:13 Humph 33:40 5m
3:18:50 Humph 70:55 10m
3:18:58 SusieBee 1:10:58 10m
3:19:25 SusieBee 1:34:58 HM
3:20:10 SusieBee 42:54 10k
3:23:37 Julz 1:36:58 HM
3:26:05 Foo Bar 21:02 5k
3:28:00 LLL(Triple L) 3:28:0 M
3:28:00 Riazor Blue 3:28:00 M
3:30:31 Foo Bar 1:15:05 10m
3:34:56 Foo Bar 1:42:21 HM
(ok, this was *very* rough and ready, so no picking on it)
11miles tuesday
non on wesnesday
probably do effort or 10 miles Thuresday
this punishmant for poor race on sunday and that my friend is all your fault.
hope this is enougth to get you going again?
10k pb 39:30
10 mile 69:10 (although bettered in HMs)
HM pb 1:28:03
Mara 3:14:33
I think the HM is the best one.
The nearer the top the further to fall.
2:59:24 Julz 38:27 10k
3:01:18 Pizza Man 1:26:20 HM
3:01:21 Pizza Man 2:15:50 20m
3:02:12 LLL(Triple L) 1:26:46 HM
3:02:14 Pizza Man 65:00 10m
3:02:44 Pizza Man 39:10 10k
3:03:31 Cartman 39:20 10k
3:04:18 Blisters 39:30 10k
3:04:54 Blisters 1:28:03 HM
3:08:34 Ratcatcher 1:29:48 HM
3:12:01 Ratcatcher 3:12:01 M
3:13:30 hilly 1:32:09 HM
3:13:45 Pizza Man 3:13:45 M
3:13:55 Blisters 69:10 10m
3:14:33 Blisters 3:14:33 M
3:14:47 hilly 3:14:47 M
3:14:48 Foo Bar 41:45 10k
3:15:20 Humph 41:52 10k
3:15:38 JF 3:15:38 M
3:15:44 Ratcatcher 41:57 10k
3:16:07 Ratcatcher 00:20:01 5k
3:18:13 Humph 33:40 5m
3:18:50 Humph 70:55 10m
3:18:58 SusieBee 1:10:58 10m
3:19:25 SusieBee 1:34:58 HM
3:20:10 SusieBee 42:54 10k
3:23:37 Julz 1:36:58 HM
3:26:05 Foo Bar 21:02 5k
3:28:00 LLL(Triple L) 3:28:0 M
3:28:00 Riazor Blue 3:28:00 M
3:30:31 Foo Bar 1:15:05 10m
3:34:56 Foo Bar 1:42:21 HM
4:28:00 Humph 4:28:0 M
PM, didn't take all that long to do. A couple of scripts to download all the threads and insert the author in front of every line, eliminate all lines that can't be times, bit of manually editing, and then another perl script to apply a rough prediction formula to them.