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Sub 3:15 FLM 2006
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I had a good weeekend. Came eigth in a 5k race walking race, just beating a female Commonwealth games qualifier and then yesterday came 10th in a very hilly 9.5 k.
Building up the fitness nicley to launch into marathon training in Jan.
Easy 5 miler today after a couple of tempo runs over the week end. Really miss the HR monitor!
Hope all those injuries heal, take it easy and build gently.
I wouldn't say that it's easier than Watford, just a lot flatter.
DL/PM can't believe you don't know each other when belonging to the same club! mind you I my club is quite small.
Guested in North Essex XC race 1 yesterday as it was very local and as a club we don't enter that league, preferring Mid Essex. Decided for a change to start at the back and progressively increase the intensity up to full pace over the last mile. Quite fast conditions but with a number of ditches, 2 big hills & lots of clambers up banks to break the rythm. Managed 35:11 so not a bad workout when taken with 4 miles warm up and 2 cool down nice and easy.
10 mile race at Tiptree next week aiming for a good time unsure of target yet but something under 69 mins would be nice.
Hopefully we'll catch up soon, maybe at a Chiltern league meeting or another race. If not the 12th of Feb in my car might be the first chance we get to meet face to face.
I think that I ought to post here as a feedback and thanks for the moral support and advice.
I ran Cardiff Marathon on Sunday. My target was sub 3:00, but Pizza man will confirm that I would have been lucky to touch that. Anyway the plan was "high risk, high stakes, no pressure". My FLM06 place was bagged, so there was no reason not to go for it..................apart from the strained muscles, and therefore poor preparation in the lead up.
Race report version one: abbreviated.
Negatives
It didn't work
It wasn't my day.
I wasn't fit enough to pull the cat out of the bag.
The marathon sorts the sheep from the goats.
No pb. Not even a GFA time. 3:18:34 give or take.
Positives.
Although I carried the tail of injuries into the race, nothing snapped.
Sure, every leg muscle from my cranium down is aching and stiff.
I don't think that I pulled any muscles.
We had some lovely meals out in Cardiff.
Halfway in 1:33 but working at it. Knew then that sub 3 had gone, that the pb (3:06) had also gone, and frankly I got bored. I couldn't muster 8m/m for the last 5 miles. There's always a next time.
Sun tan
Nice long run
......
I did that at London, halfway in 1.33 full in 3.19.
What's the next goal?
Swanny - get better soon - best time for an injury, 6 months before event!!
Blisters - good job I say - if you can run a marathon now, just think what you can do come April!
I have decided to concentrate on speed for now, and worry about stamina later. So long as I can run a decent half by Christmas then I have a plan.
And....I sent in my FLM application yesterday, so there's dedication for you!!
FBF,Iv'e planned mine the other way round endurance then speed. The former tends to deaden the old legs for me, not good for the lead into a race!
Blisters, well run any way, its tough on the mind to hold it together for 3.18! What was for dinner?
PM. Think you can count me in for Wokingham. Did I say, I can't make this weekends XC? (see above), I am planning to don the Chiltern vest for the Nov event. Hope to meet you then if not before.
To all those injured, get well soon.
good hard session last night DL. I don't know Chesham that well but we were running up some hill that leads to the colleges and school. I manged to loose the rest of the 3.15 ers and ended in between them and the chapionship bods, so feeling quite chuffed with myself.
FBF, carefull with the training. You can tell me shut up or ignore me as you please but ...............
Training should be built on solid foundations. See it like a pyramid with speed at the top, tempo in the middle and endurance at the bottom. If you build too much speed before you have laid the foundations of endurance and then tempo it stands a good chance of coming tumbling down.
Hmmm
Endurance? 50-60-peak70-down again. Maybe.
Endurance? 6x 20 milers, maybe not fast enough - all done solo.
Tempo? Maybe.........
Speed? weekly track sessions, and short races. OK there.
Tempo. An under-rated session if ever there was one. Not enough interval sessions of multiple x 1 mile reps.
Not enough racing in the build up. More 10k, 10 mile, HM required.
Actually I think I was OK to achieve 3:15 if that was what I set out for. I didn't. I set out for 3:00. I took the gamble and the house (predictably) won. I'm not upset, in fact I'm quite pleased. This was a race without any pressure attached. If there wasaa greater pressure level do you think I would have tried harder? You bet.
Doing the Washington DC marathon at the end of this month then will probably re-start serious training at the start of December. Bit of a long shot but does anyone live in Clitheroe or nearby and need a training buddy? I've run 3:28 in Paris but I'm very lazy in training!
Good luck to everyone with training and racing over the winter months...I'll keep checking back for top tips and advice.
Jess
Only kidding - interseting point. At the moment I am running three times a week, with one a track session. I have found this very useful for getting the legs moving quicker, but am interested as to why this should be on top of endurance and not as a pre-cursor?
Hello Little Jess - You can't be that lazy with a 3.28 under your belt!!
Cardiff turned out warm again as well.
For my part, feeling quite confident for Sunday after a good long fartlek session with the club whippets last night. About 8 miles added to my solo 3 mile warm up. Maybe there is a chance that Mr PB will make a visit to my door, fingers crossed.
FBF, by the sounds of it we may share a few physical attributes!!!!
It is also partly why I do it - so I can continue eating and drinking to my heart's content.
the muscle fibres needs to have the basic element of endurance to progress onto the next level of strength and then power.
Power without strength can lead to tissue breakdown.
I don't know anything about you or your history of running, you might well be able to come in at a higher level whereas someone else won't. You might already be a very high level. Basically you gotta do what works for you. The endurance, tempo, speed thing is a template not a rule.
I'll shut up now :0)
Let us say that I was running quite happily and trying to get a good 10k or 5k time. The emphasis would be on tempo and speed work. If I then decided to train for a marathon, should I drop the speed in favour of endurance, or keep doing it whilst gradually building endurance?
I think I/m a bit confused....
When I took up running more seriously and dropped the football, just over 2 years ago now I found fairly rapid progress from running more often. However it was not until around this time last year when I changed emphasis to concentrate on increased mileage at lower intensity that I saw a step change occur. Still kept in a tempo or interval + club night which is always an effort of some sort but the rest was all easy, some using HRM some just by feel.
End result was that my base level increased and I took PBs at every distance available 5k thru marathon between Feb & May this year. Am hoping a similar regime with a bit more nutritional help/willpower will give similar return this year. many times I have been quoted the toothpaste analogy 'squeeze from the bottom rather than the middle of the tube and ultimately you will get more out'. Might be worth a try?
Hmmmm......I may be in for a reassessment of my training regime.
Daily 6 mile at 85%
Weekly Long run at 85%
Weekly track session - Not the 400 to 800 range stuff that I've regularly done, but 4 x 6min/mile
I do have a 10k race on Sunday, but I'm sure I'm allowed one of those!! After that it's the Marlow half on 6th November - anyone interested? Very hilly, but a really nice course and friendly.
I will be picking up the mileage over the coming weeks - gradually - and might trim back the interval training a bit, especially seeing as the sessions are geting nasty now the cross-country season is upon us.
Or perhaps I'll just run the first 10k of the marathon reaaaalllly quickly and then jog the rest.
Maybe not.
Any session is a good session if it makes your muscles tired. So long as you avoid injury.
Off to the gym this afternoon for a few gentle kms as recovery.
Good race yesterday. 10 miles, fairly flat course overall with a fast downhill start but tough last couple back up the early incline. Another gloriously warm sunny day in Essex, not my favourite conditions for racing but hey, don't knock it at this time of the year.
Tried starting a little slower than usual, mainly as I was worried about lack of over distance runs recently and consequently my endurance in the heat. Mind you the downhill 1st mile and possibly a slightly early mile marker still had me there in 6:10 which seemed too comfortable to be correct. Settled into steady 6:40 - 6:45 miling until a tough uphill section from 8 to beyond 9 slowed me a bit.
Really had to dig deep and hang in there for the last mile, but finished in a PB of 67:41 an improvement of over a minute so very pleased. I wore flats though for the first time over 10 miles and the legs know all about it today!
Nice low HR Milligan and congrats on the PB Notley.
I did the Chiltern League cross country and ran well by my standards. Finishing the hilly 9000m course in 36.12 ish. good stregnth building run but I felt a tweak in my claf so took saturady off. I'll go out later for a 2 hour easy run and see if I can get my HR as low as Milligans.
Overwhelming enthusiasm for Marlow half then??
Cracking 10 miler Notley - I had slightly similar experience with very fast 1st km yesterday, then got all despondent after the next couple before finally figuring out the markers were no-where near accurate. But then my brain never does work well whilst running at an effort.
5:54 mile 1 of a 5m
3:21 K 1 of 10k
(off downhill starts though)
I'm reliably advised that the 1m marker yesterday was early so maybe I was more disciplined than first thought.
PM hope that knock is nothing serious. Wish I could make a 2hour run on a Monday and not be stuck in the office!
Does anyone else have issues trying to fit in/have the energy for medium long (e.g. about 13 mile) runs after work during the week though, like this and other schedules recommend? How do you all do it?