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Shades Marathon Training
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Ian - Nice weekly mileage and long run.
Cal - Hope it clears up soon.
Shades - Sorry to hear about the DNS
Just the 3 miles for me and the 7 miles for the week. However the 3 miles were very hilly!! I was away for the weekend at a track day, so ran from hotel and down a trail, which ended up going down a big hill (about 390 ft), which I then obviously had to run back up!! Some of the sections on the hill were 10% gradiant.....was hard work for what was meant to be an easy run
Then got to blast around a track in a Lamborghini, Ferrari, Aston Martin, Nissan GTR and Jaguar F Type!! Brilliant experience!
Steve - you've been living the high life! You'd better start saving if you want one of them. Which one did you like best?
Big G - re the coaching at your club, it was always going to be difficult to implement changes when you weren't at the meeting to argue your case. But that's a great improvement for the social group, making it clear on the pace and that faster runners must loop back, which a lot of them won't like doing. Surely they could put in a few guidelines, such as 'for those marathon training, if you are not following a specific plan, we would advise that you do 80% of your training at easy to long run pace, that may mean you drop down a group'
But it's a good start, will be interesting to see if the social run group changes.
Shades, yeah, it's a shame I couldn't have been there but I didn't want to pull out of that meal I was invited to, as I had confirmed I was going to that for a long time, with meals pre-booked etc. But, it's an improvment, so I'm pleased about that.
Ian, I'll see if I can speak to the coach coordinator about that marathon page. Shades, yes, those 1-mile time trials were a bit odd for the marathon training sessions.
I am going to be following the P&D 55-70 plan. The mileage is around what I normally do but it's the speedwork which is going to pose the problem. I think the first week of the plan asks for a long run with MP thrown in which I usually find pretty much impossible even in the run up to a marathon let alone a couple of months before.
Ian - Congrats on the promotion!
Cal - Sending healing vibes your way.
Shades - Sorry that knee niggle stopped you turning up for that Bath race. Doesn't sound as if it would have been a good idea to run though and set yourself back again. Step away from the computer if you start thinking about Googling an injury..
That show sounded fabulous, especially the dog racing! Weren't there any fights?! I like a good west country accent, well all accents really but I think my favourite is an Irish one.
I managed to get a 32k in yesterday after months of putting it off. Got everything ready the night before and left mega early (isn't it getting darker sooner?) for my usual long run circuit. I haven't done this one since before Blaye in June and it was interesting seeing how the fields etc have changed. The sunflowers have flowered and are already dropping their heads and dying plus there have been loads of other changes too long to note here. Anyway, I started slow and just got progressively slower
I am going to have to start thinking about more shoes as have worn through the sole of my Hokas. I'm not through to my foot or anything but the first layer on the heel has worn down to the colour underneath
mamafox - I know it's not good to google an injury, anyway at the end of it I just decided to do what I can and what I have is probably wear and tear so just get on with it.
When do you start the P & D? Maybe soften the speed session paces a little to ease yourself into it?
At the show, the dogs didn't fight at all, they were so intent on doing what their instincts tell them, chase and catch that they were ignoring the other dogs. The 2 dogs that were best were a Border Terrier and a Beagle, but the Beagle wasn't such a fast runner. The Jack Russell dogs were good but not so good at chasing the length of the field. But it was fun to see the hunting instinct come out in all the dogs.
Well done on getting a long run done, agree so much darker in the mornings now. You must be getting some mileage out those Hokas! Do you scuff your feet when you run? I would think you've still got a lot of wear left in them, wearing the outsole is not a sign of wearing the shoe out, it's the cushioning in the shoe that counts
Email or pm me your real name and address and I'll post the copy of RW to you, I'll have it read in a day or so.
Warm and humid again this morning but a breeze so much nicer for running. Very dark now, I'm back to wearing my fluorescent vest for my early runs.
MF, ahem, yeah....I've upgraded to Munich Marathon. I'll blame you and Shades
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I took an unplanned rest day yesterday. My legs just felt really tired - not in a DOMS/Marathon-type way, but just heavy and lethargic. I'm sure it can't just be because of that 10K I did, but I just felt a rest day was needed anyway. I ran this morning, and got a 7-miles in at a steady pace and pretty felt good, although it was humid. Depending on how the day goes, I've got some kind of interval/rep session in mind for later on, and hoping for around 50-miles again this week, all being well.
Ian - it's a shame your dentist isn't a 2:30 marathon runner.
Well done on the long run, mamafox.
Steve - sounds like a great driving experience. Back when I worked on games mags we'd get a lot of jollies from the publishers (at least we did in the mid-90s, before the games industry got too corporate) and the first one I ever went on was to the Lotus factory, where I got to drive an Esprit around the test track. That was fun. (Got to drive a tank on another occassion...)
I've done nothing but Vinyasa yoga for three days, although I did some glute stuff yesterday. Squats and bridges and what-not.
Decided to see what I could do today. Very warm and muggy as you say, Shades. As I would be walking and working out in the playground, I went for a long-sleeved top, which turned out to be a mistake as I was sweating bricks after a while.
Started with a brisk 2 mile walk around the common, then did some stuff in the playground - calf raises, step-ups (and push-ups, though that was just to give my legs a break) and then some drills - walking on tip toes, walking on heels, walking with high knees, blah blah. Then I progressed to running drills which didn't present much of a problem (the playground is covered in that rubbery stuff so it's nice to run on) and then I did a little jog around the pond, followed by a four sprints, increasing in speed each time.
I am going to see how my lower leg reacts to that but hopefully I may be able to get out for a jog tomorrow and see where that takes me. I've not used my calf sleeves all summer but I think it might be prudent now (not least because I've not shaved my legs for a week...)
Big G - Nice, they are really cool track cars!
Cal - Nice...bet the Lotus was a bit faster than the tank!
Just another 3 miles today, nice and easy pace and HR.
Shades - Should I run a HM before Birmingham? I kind of want to, to see what shape I'm in, but as it will be next weekend, I kind of feel it's too soon after the ultra. So thinking I should just recover and marathon train then run Birmingham with no build up race?
Congrats on upgrade for Munich, as you can defer Barnstaple it seems sensible to opt for an overseas marathon while you have the opportunity.
I'm sure the humidity we have would make anyone feel a bit lethargic at the moment.
Cal - sounds like you're making a promising recovery.
Steve - oh well, maybe buy a lottery ticket, 50 years is a long time to save for anything
Re the half marathon, well it's your legs. You have no injuries and I expect you'll be over any residual tiredness so give it a go....13.1 miles should feel very short!
Big G-Sounds like the mag has worked out well,great that you're happy with it.
Cal-I wish I'd thought of that at the time
Went for 7 miles today,very humid and sticky and it felt tough,don't think it was any after effects from yesterday,more the weather and cumulative mileage,one more decent week then taper time.
Shades & Cal - hope the injuries are clearing up now.
Big G - a good result in your 10k. My copy of RW has also arrived. I think the article ( and photos) are very good.
mamafox - how's the caravan?
Not much from me I'm afraid. No running last week as I was resting the foot again. Went to London last Friday to see my brother and sister-in-law - and, as usual, she laid on a healthy and delicious lunch. Might be the last time I ever need to go into London as they are hoping to move to Japan in the autumn . Will I miss London? Definitely NO.
A long walk with the LDWA group on Sunday (21miles). Around Cambridgeshire so no hills but I was still knackered. A short run/walk this afternoon.
I don't know what happened to all the sun and hot weather we were promised this week. It's raining again.
I had a successful run today. I started very cautiously (taped and compressed - I even walked around the block and did some drills before I started whereas usually I do a few glute bridges indoors and then start running as soon as my Garmin gets a signal) - first mile was 11:40 which is basically a snail's pace. I had intended to do 4 miles (my basic minimum, parkrun excepted) unless I felt any discomfort. As it was, whilst I did feel a faint whisper of something a couple of times in the problem zone, my left heel and hamstring were a lot grouchier. Hamstring probably didn't enjoy the stress test sprints I did yesterday. I'm not worried about it - it likes to bitch and moan from time to time. I just ignore it now.
Anyway, I got to 4 miles and was on the wrong end of the common, so I kept going, especially since I felt as though I was starting to open up a bit. Then I got to 5 miles and found I was enjoying the run (despite the fact it was warm and disgustingly muggy) so I did the last mile a bit quicker - MP it turned out.
I went to the playground after but everything was wet and the leafblower guy was there so I just did my heel drops and buggered off.
I feel happy my right lower leg felt more or less OK and the run overall exceeded my very low expectations. I may or may not run tomorrow, since it's 6.30am yoga day and I don't generally like to run after yoga, but we'll see.
Sorry to hear the foot is still sore and giving you some grief. Have you got any more events to add to our marathon list or are you going to rest your foot for the time being?
Cal - that's really good news on your injury, looks like you caught that one in time to stop it developing any further.
Still very humid here for my run but it did feel like it was starting to freshen up a bit by the end of my run. My hip flexors are a bit tight, haven't been to Yin Yoga for a couple of weeks for various reasons and I've had to cancel tonight as I've expecting the plumber
I did a hill-rep session last night, which was on exactly the same hill that I did last week, but I was about 5-secs per rep slower this week. No idea why, as I was up for it and thought it was going to go well. I'll blame it on a headwind....
I've got up a bit later today, but I'm going out for a run soon. I have a run planned which is about 8-miles or so (I haven't done it before), about 2/3 of which is on hilly trails. I haven't ran with my camelbak for a while, so I'm going to go out with that today. It's not that I'll need the water especially, but I have City to Sea soon, so want to remember what it's like!
I have had lots of very nice comments about the RW article from friends, and WAY are happy with it too. So I'm really pleased I did it, and how it's come across. The photographer is sending me a few pics later, including the two that made the mag along with some others. He's on Instagram and he posted some on there too so I've seen a few more already, but it'll be nice for me to have them as they are good quality pics.
I'm glad you're pleased with the RW article, that's is important. Nice of the photographer to send you some of the pics too.
Big G-Really good that everyone is happy with it esp yourself. Need to get yourself some frames for when the photos arrive.
Still felt very humid and not quite right today so did 5.5 instead of 8 miles today,felt a bit better than yesterday but not 100%,should still hit 50 this week again though.
Big G - Glad you are pleased with the article/photos.
Cal - Good to hear!
More rest for me, 4 miles planned tomorrow.
Steve - plenty more half marathons to do at a time that suits you better. Are you aiming for a marathon PB at Birmingham?
John - well done, you are getting to know your own body's needs and it's good not to rely on gels/sports drinks too much. Ian is right, take some gels with you, after all you don't have to use them all but sometimes we just feel we need more fuel than on other runs. When I do a long run, I take a pound coin with me too and if I feel I need more energy I pop into a garage or shop and buy a Mars Bar or something similar. Most times I don't use the money, but it's there just in case.
Looks like you've found the right shoe for your marathon training and race, they have a very good reputation, I've had a pair of Wave Riders before and they are high mileage shoes too so will last well.
Big G - I expect you've had the same email as me from Gloucester, now there is going to be a full marathon and giving a discount code for 2018 entry £25, can't resist that bargain and I don't need my race number.
Still warmish here but maybe not quite so humid. I've been doing all my running on the flat with a bit of undulating here and there, but decided this morning to do a hilly run to test my knee as sometimes it hurts going up stairs and wanted to see if it hurt running up hill. Anyway we're not short of hills here, so 5.65 miles done with 571 feet of climb
Good news your knee is feeling better. That 8.5-miler I did had 1055ft of elevation, but like i said I did walk the uphills, so it was fine and not really hill training for me.
Regarding the RW shoe review, the Asics that I got given by RW are in there (I was flicking through a friend's copy - I'll get mine today). They're the Asics Roadhawks. The description said something about them being best for light runners, which I'm not, so maybe I won't get much wear out of them. Having said that, it also said something like they are good for runners who want to try a lighter shoe, which is me! Anyway, I haven't worn them since the shoot, but they felt great on the small amount of running that I did in them. I've been doing my speed work and that 5K and 10K race in my Reeboks.
During yesterday's 8.5 miler I had a speed session with the club in mind for yesterday evening, as it's one of my faves, and was being held on a road not a park (if it had been a park, I probably wouldn't have gone). We call it a fartlek session and in terms of minutes the session is 1,2,3,2,1,2,3,2,1, with the same recoveries in between. So basically it's 17-mins of effort with 17-mins of recovery. Sounds easy....on paper
You may remember I've struggled with speed sessions in the past, with me breaking myself. I don't know why really, but over the last few weeks I've been able to do more speed work than I have been able to handle for a long time, so I'm feeling pretty good about it at the moment. Possibly it's because I'm just a bit stronger, but I think the double-days are helping me too. I.E., my weekly mileage is still reasonable, but I'm not doing long runs followed by speed work the next day. I think that may be helping with the injuries, along with the stretching I do. As I've written all that out, I now do not want to get injured, but as I type this I have no niggles at all.
Anyway, all that means that if the last 5K of the summer series in September is held in good conditions, I'm going to give it a go for that sub-20 as it will be my final chance this year I think (I'm don't think I'm going to get it at parkrun, due to the course). Of course I may not get it in Sept, but I can try anyway