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Only just getting over it now. What with that and post FLM blues!!
Hope you dont mind me gatecrashing. The 2005 thread has gone very quite as you would expect.
Hi RFJ,AA,PC and Andy. Good to hear you are all well and still running. As for me, well, I'm still a little busted. Hip is a nightmare. Its been rested, I have had steriod jabs and still no luck. Am now being reffered to an orthopeadic specialist so see what happens. Only two runs since FLM. One 6 miler a week later - very painfull and one 7 miler this Monday not as painfull. Working hard on fitness in the pool, gym and bike though. Went out and bought a Tri bike and now bang out 25-30 miles every couple of days. Also doing cicuits. Doesnt seem to effect the hip.
I have entered Cardiff full as my target is to go sub 3:15...Gulp Also running a the Lordshill 10k in June, London 10k in July and New Forest Half in Sept. All being well.
AA - join a club. I did and it does make a difference. My only problem was I stopped going when I first had the hip problem and I missed out on all the key interval work that I needed to do. Have found that long runs on my own or with training partner are fine but intervals are essential in a club/competitive environment. Intend to really get stuck back in to that aspect.
Feels really good to post again.
I can agree with Swayer on joining a club - I have no doubt it has improved my running and my times far more than I coudl have achieved on my own.
Cardiff sub 3:15 is also my goal!!
Now running with confidence for teh first time since FLM. I didn't really appreciate how much it would take out of me physically or mentally, however I think I'm back on track and enjoying training again. Done a 10k and a 10 mile race in the last coupel of weeks and though they weren't PB's they weren't the worst either.
Palnning to do Wroham 5k next week (first ever 5k) and then Norwich Half marathon on June 12th, followed by Wymondam 10 mile on June 22nd and then Gt Yarmouth Half on August 14th.
Sounds as though we could all meet up at Cardiff!!
Going to join this thread too. Aimed for 3.30 at FLM this year and came in 3.39. Should have GFA place next year though so will be out to smash that 3.30! My training and races went well for FLM this year and felt good until 21 miles then tired and never got it back. So as some of you, think I need to get some more speedwork in. Not done a lot since FLM although did well in a 14 mile off road race over the last Bank Holiday. Running a 10K this Bank Holiday but as it's by far my worst distance, don't have my hopes up! Will be good training. Good luck in Blackpool Andy - ran 3.48 there last year and can say I definitely felt better at FLM this year. Good crowd and organisation at Blackpool though - don't get hemmed in at the start which happened to me.
Running ok - have now got a 1:27 half (1:26 line to line) under my belt since FLM, and will do another 20m tomorrow - only one more long one before Blackpool after that (which will be done in 27 degree heat in Spain next week).
If I get my 3:15 at Blackpool then I'm thinking I'll maybe do Cadiff half and cheer all you boys home - we could maybe have that beer we didn't manage at FLM?
Great to see you back Swayer, hope the hips gets better soon, by the sounds of it you wont lose too much general fitness the amount of other cross training youre putting in. Hope you running pain free soon.
All are welcome Andrea, so welcome and enjoy the banter and encouragement and advice and whatever else we care to dicuss in our marathon quests...
take care and enjoy, back to packing for me, off state side on sat for 3 weeks (all work)...........
CC, the championship is where its at this year!! We'll all be playing - just have to see if T&TM does it tomorrow or not!!!
Swayer, I hopr you're hip eases - let us know how you get on.
andy, don't worry about it. A fab half time and loads of running in your legs - one off run won't hurt in the least.
Hi Andrea, you're the same as me - I was aiming for 3;30 again this year and ended up with 3h40. It was hot and I had cramps at 22 miles. I'm aiming for 3;30 in New York, or maybe Abingdon if I do it.
I've managed 4 or 5 miles most days this week, and a longest run of 9 on Friday.
I'm pleased to have tracked you all down & very glad to read that you're all running well & enjoying your training. I'm sure you'll all achieve your sub 3:30 goal, & doubtless most of you'll do so well before FLM '06, because your experiences from this years FLM will serve you well in your preparations for the next challenge.
I found a website with some more FLM '05 pics on. Some of you may have seen it already & those who haven't you may find yourselves.....?
I haven't been running as much as I normally would lately. I find it really hard to motivate myself when I don't have a race to train for, & I haven't put in for any events because I'm waiting on a cancellation to have my hernia operation done at short notice. The next opportunity for that is this Thursday, & I'll know if it's confirmed on Tuesday afternoon.
So, the only training I've been doing is a 2 or 3, 8 mile/sub 1hr runs each week to maintain my fitness for the operation. Hopefully, that'll help speed up my recovery & my return to full training.
I do have some races planned for the 2nd half of the year, but there's no point in thinking about that too much right now.
Good luck to you all & run well......
TTT.
Seems the other thread has gone quiet.
I am targeting next spring for my PB for a marathon so have aimed to do
June...
2@5k
10k
July
5k
10k
August
5k
September
10k
october
Cardiff 1/2
and maybe Amsterdam 1/3
And any others I can fit in;_)
Training is looking good 41 miles last week 46 miles this week and no injurys or twinges except very sore shins.
TTT
Good luck with your OP hope it all goes well:-)
Miles makes smiles.
Progression
Evening Poppy,
Glad to see the training is going well. That's a high mileage with no run imminent. Well over your injury then.
What is your marathon PB to date and how fast can you run a 10k ?
Yes the last 3 weeks have been good and over all my injurys thank goodness!
Not what I would class as high milage but I want to keep a good base of 50 mile per week all summer so that I can can increase it for the marathon training.
PB for marathon is 4.10 and my best 10K I would have to go back to last year and 48 mins as I have been ill or injured since so not done one since feb 2004.
How about you whatis your PB for a marathon? and what is your 10k time?
Just off for 8 miles:-)
Miles makes smiles.
Progression
This year in London I did 4:08, however I know I would have been a bit faster had I not started near the back of the red field and missed the support group at mile 17, chosing to run back to find them (and my drink).
10k PB, well, 4 or 5 years ago 42 mins with ease, yet I was doing 4:50 marathons then.
Fastest this year was 10k within the Pontyprydd reverse 10mile of about 45 minutes and the Richard Burton 10k about 48. Have not done any other 10k's. Half Mara PB this year 1:43.
Did 4 miles last night in 29:49 and felt terrible and unfit.
Do you really benefit form such a high mileage ?
I also did RB but again have a guess? and did 50 mins but I did have a pacer who was trying to get me under 47 mins:-(
The last 2 years has all been marathon training with no focus on the shorter stuff hence why I am looking forward to this summer of short races and see how unfit I am...or what I have to do to improve and I want an injury free period!!!
Thats a good time for 4 miles I wish I was that quick
What time did you do PR in?
I really cant answer whether I benefit or not just something i have always done and I do enjoy it.But most of the fast guys I know put in 100+ miles a week so not up to their standard and doubt I ever will be!
What is your LSR distance at the moment?
Miles makes smiles.
Progression
At Ponty I did 76 minutes but was on for 73-74 until I had a stitch at 8 miles. Virtually never had a stitch, but have had 3 this year. Feeling strong that day and the temp (5 deg c) was my 'cup of tea'. A water station at 7 or 8 miles would have made all the difference.
LSR, well, only done one hilly 16 miler since FLM which was slow (3 hrs). Probably only 8-12 depending on the week.
I actually walked for a bit in the RB 10k after getting pissed off with all the hills !
Sorry about the stich they are not pleasant and hard to run through!!
My longest since FLM is 12 miles
Those hills were bad at RB but no walking for me.
Miles makes smiles.
Progression
Good on the times there WP. I really am not one who gets stitches and my strategy is to run through them but sometimes I have to ease-up.
I was a bit brassed off at the RB because the poster said fast and flat ! Had to stop for a P then had a bit of a walk up the last hill. Considered giving it all up, you know how it goes ! Then got going again and did a blistering last mile or so.
Going out for a run shortly. Now do I do speedwork or have a long plod ? Hmmmmmmm
I'm coping well with about 40-45mpw right now, and I don't intend to increase that at all over the Summer. I've got a 10K, 5K and 5 mile race lined up for June, July and August, but then I'll be taking a break in September to get married and go on honeymoon, then October to get back into training again, then a couple of halves in November and December before starting FLM training in January. I usually do a 10K, half and 20 mile race during my marathon training as part of the buldup.
10K is on Sunday, I'd like to get below 45 minutes if I can, but the course is labelled as 'undulating', so it depends on whose version of undulating that is. I've done flat undulating courses and mountainous undulating courses, so I never count my chickens, even when the race director says 'potentially fast'!
Predictor says a 42.30 10k points towards a 3.19 marathon, I'm not so sure.
I am following the RW 10k 8 week schedule at the moment. I WILL get that sub 42 min 10k by August!
Hope you don't mind a slight threadjack, I am entered for Dublin in October and am hoping for sub 3.30.
However this is my first marathon, based on the couple of races I did last year (5 mile/10k) I should be able to do it but I am not as fit as I was then and am only getting back into training.
Anyhow my question for all you experineced runners is how far ahead of the Marathin do you have to have done the times in other races for the predictor to be valid. If I have a 5 miler 4 months in advance and run 34 mins does this indicate I can do 3.30 or if I can do a 1.20 half a month before does this mean I can do a much quicker marathon?
If only we had spoken I could have told you about those mountains we ran up(my second year) we needed crampons for that one!!
well was it a long one or a speed session?
Katie
Undulating has many meaning:-) normally in Wales it means mountains;-)
Miles makes smiles.
Progression
CHeers
thought I'd pop in and say hi. I'm hoping in 6 months I'll be off to join the sub 3.15 group (ha!)
I've been concentrating on shorter speedy treadmill sessions lately cos trying to get rid of shin splints caused by those rock hard pavements! I have found my fitness and strength has improved amazingly by replacing those long slow miles with shorter faster ones. I do about 10k every night either interval or threshold sessions. I'm addicted, just looking for a 10k soon so i can smash PB (always the optimist;o)
Calf...etc
not sure about entry forms. Think you get sent them in post with mag if you entred last year???
WP
glad to see you're back on form!!
righty,
hope you've all been keeping up with your spud consumption
Poppy, It was speedowork; more on the 5k thread.
Yes, stupidly I read and believed the poster for the RB race. Should have joined the thread, if I had known what to expect I would not have been so brassed off !
More speedwork this morning, but only for half an hour - 10K on Sunday so didn't want to work too hard. C'mon, give me a PB, pleeeeeeeeease!
Katie, good luck.
Well finally did my first ever 5k race last night. Was unsure how to tackle it so decided to tag along with some other club memebers and hope for the best. Finished in 20:11 which I was quite pleased with.
Following marathons and half marathons I must say it was lovely to finish a race in 20 minutes!!! Although I probably found it more demanding. There's another two in the series so I'm now aiming for sub 20.
Hopefully everyone's training is going to schedule, especially those aiming for an autumn marathon (hands up who's doing Cardiff).
Might try to get a 12 mile run in this evening, after all the sun is shining and it seems a shame to waste a perfect sunny day! Probably be my last long run before the Norwich Half marathon next Sunday.
Well done on the 5K PC,
Im in the states at present with work, managed to get 30mins on this thing.
Training going really well this week with 4 days of 2 sessions and 3 single sessions, Im hoping not to over do it, but feeling great and strong at present.
Dont know how much I will be able to train next week as it looks a busy week with limited training space.
Cheated on long run today, played footbal for about 1 hour 15 then did 7.5m in and hour, so counting it as long run in heat and effort content.
Take care, will try and post later next week, keep training and enjoy:-)
Get 4 or 5 20 mile long slow runs under your belt between now & the marathon. Between now & then race a half marathon in sub 1:35, give yourself a good 3-week taper and you'll crack 3:30 no problem.
I'm also a Dave M!