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Shades Marathon Training
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I did a gentle 3-miles just to get the legs moving this morning. This evening, I’m leading a 7-mile run with the club. In the summer we have “away runs” so I’m leading a group around one of my favourite routes in Paignton - mainly off-road and with fantastic views over the Torquay and Brixham.
Ian/Shades ware 10 is at best Undulating, will be disappointed with anything over 75 but struggling after time off after NDW and holiday. Still 2 weeks to go will probably be feeling better by then. Haven't entered FVC yet but feel I'd probably struggle to get round the 50k, I am still tempted by the half. Ian good luck with the 11 hours shift!!!
Big G, sounds like we're looking to peak in decent shape at the same time, got my 1st (of 3) halfs in sept with my A race I October, my only concern with speed sessions is remaining injury free. Well done on the recovery run and enjoy the 7 miles this evening, once again I got a hill in stevenage to run up and down if I make it out.
Cal as shades commented it could be due to hydration leading upto the race, many ignore it but its something I was very weary of for Manchester and NDW and think I got it spot on.
Nighmare today, train left the station a minute early and missed it by seconds, then the next train an hour later was cancelled. So my get up at 6am was a waste and will try and do my session after work when its a bit warmer, was also late for work
For your double, there's no need to overdo the carbo loading the key is to keep well hydrated on Day 1 and refuel before Day 2, so eat as much as you can once you've finished the first one. And the sooner you start the better, as soon as you get over the finish line. If you feel you do want to eat more before Day 1 step away from the junk, no caramel wafers
Details please of your double for the marathon list.
That's fantastic running from JW, 16 minutes off the club record, wow.
Loch Ness is a good goal for you, weather is usually good for marathon running with any wind being a prevailing tailwind, air quality is better up there too.
Cal - maybe in the warmer weather you could have done with more water before your race, but I'm sure it didn't affect your race time, had it been a longer race it might have.
At Yogalates I asked the instructor what she thought my injury was and after she gave me a few tests she agrees it's not an achilles injury as such. She thinks it might just be a bit of soreness caused by something such as uneven camber and to treat it when I finish a run when it's sore like it was a bit of inflammation, RICE etc. Possibility that it's the calf/soleus but the pain is felt in the achilles area.
Hope the assessment gives you some useful data.
Robert - oh no, that's not a good start to the week
So the running analysis was interesting (and...bonus...I managed not to fall off the treadmill). As I knew, my right foot flicks out and my leg lift is woeful at the rear, but the rest is surprisingly good in terms of arms, posture, cadence and foot strike (I don't overstride). So a few things to work on and strengthen. I dip my right hip so that's likely where the hip issue is coming from, so I've been prescribed on legged squat (yuk!) and also need to do some drills to get my legs to come up more behind.
Robert - ugh.
Rob-Bad start to the day,hope it got better.
Big G/Rob-My main target now will be chester in October and sounds like we will all be aiming for similar times so it will be interesting to see how we're all getting on.
I had another long day today,just 10.5.My standard day is 10 so not too much longer.Managed to get out for 6 after work and it was very hot but went ok,took it nice and easy and enjoyed it.
Ian - you're very dedicated. There's not many that do such a long day and then get out for a run in this weather.
Is the achilles OK after the weekend's race?
I hate this hot weather but at least the early mornings are perfect for running. I went out just after 5 today and the sun was already out but it was cool and sunny and not humid, saw several other runners out too, far more than I usually do at that time of day. Went back to my Hokas (5mm drop) today and had a couple of minutes of discomfort at 2 miles then it went away again, my route had no camber to speak of today.
Cal, interesting analysis and it sounds like you've got some things you can work on, which is good news.
Robert, nightmare with the trains
Ian, well done for getting out and good news the achilles is behaving.
I led the 7-miler last night, so ended up doing 10 yesterday, which is probably not the best idea after a half as legs are feeling it a bit this morning! There were 14 of us last night, and although it was warm, the skies were clear so the views over the bay were stunning. Quite a few of the runners hadn't expected to see the view, and there were a few "wows!" when it opened up and they saw it. It's quite a tough/hilly route although picturesque, and everyone seemed to enjoy it. I think I will be taking a rest day today, but hope to get out and do a speed session of sorts tomorrow, either with the club or on my own in the morning.
Big G - thanks for the info, I'll add them to the list. I'm sure you'll enjoy running round the lake again.
Glad your club run went well, that's a good turnout considering the weather.
Cal where did you get the assessment done? how much does it usually cost?
Shades, I too enjoy getting up early and going for a early run, its a great feeling and feel like you're winning in life! problem for me is I can't get my arse out of bed early enough.
Ian, good luck at chester, heard its a flat one?
Big G, Good luck with those Enigma events, don't appeal much to me. Still jealous of your club run however Fairlands Valley park isn't too bad in the sun.
After yesterday's train debacle, my day got gradually worse, lost out on my monthly bonus, and train home was delayed by a further 20 mins (the one after was cancelled). Silver lining though I'm going to be put on a 1st Aider course through work which after marshaling at London Marathon I was keen to do.
Managed to get out for my run after work, was warm 5.5 miles with 5x8secs hill sprints in the middle with 90 secs recovery.... the hill wasn't very steep so will change the hill for future runs.
Sorry about your continuing woes, but first aid training is very good to have. I've never had to use mine, fortunately, but someone in my club did once when a guy keeled over at the track and she had to do CPR. Always good to be prepared.
I actually had a good sleep last night - was in bed by 10 and woke up at 5:30 (I did wake up during the night - I always do - but was able to go back to sleep which, sometimes I can't). But I needed a bit longer to get myself going so I didn't get out for a run until 9:15. I'd have been OK to run earlier, but by the time the sleep fug had dissipated, it was rush hour. Probably good to get a warm run in anyway seeing as I have a 10K next Wednesday evening. Not that I'll be going for a PB - it's just a bit of fun.
Rob-Chester is pretty flat,and amazing organisers,can't speak highly enough of them.Bad news on your bonus.
Shades-It is a lot cooler but I still only use them for races,still too heavy to wear them for training.
Day off today apart from a meeting later,so went out earlier,did 8.5 miles,wanted to go longer but bit much of a rush and too hot.
Bad luck on losing out on your bonus, that really was a bad Monday. Good news about the first aid training though.
Cal - hope those niggles clear up. Good that you slept better, especially at this time of year.
Ian - is it you or your vest that's you think is too heavy for training?
Big G - just entered Plym Trail for 26th August, been on my to do list for weeks but Davey's reminder finally spurred me on to do it.
I'm thinking about entering one of the salwick scorcher marathons in July,it's on for 7 days and I have 2 off together so may give one a go.
Shades just need to buckle up a bit for a month, Elle's 40th in August too!
7 warm miles this evening, seemed a bit of a struggle but am confident the sluggish feeling will pass if i keep persevering with it.
I've seen those Salwick Scorcher marathons, last year I think they were going to do a 50 miler and then that seems to have been cancelled. That's not far for you to travel.
Robert - Maybe that sluggish feeling is just the heat at the end of the day.
9 miles done this morning, lovely and cool and fresh for the first hour of my run, started to warm up rapidly after that. Good to get the training done early, saw quite a few runners today that I've never seen before.
They have a 50km option this year,seems very low entries,so more like a timed long run than a race,most days last year had 15-20 runners.
Well I hope they get enough runners to continue to hold the events. There are so many races now to choose from, if you include trail, but this heat might stop some folk entering a marathon at this time of year.
Let me know when you decide and I'll add it to the list.
Ian/Shades, the parkrun "50 T-Shirt" is probably the worst shirt I have for running. It fits fine but kind of clings to the body when I sweat and it just feels uncomfortable - not sure what material it is as the label has fallen off, but it has a silky feeling to it. For that reason I hardly wear it, which is a shame, so I'm hoping the 100 T-Shirt is better. I always just run in tops I've got from races, apart from at events where I wear a club shirt or vest.
Shades, not 100% sure about Davey's yet, although I expect I'll enter at least one.
I've just done what is probably the toughest interval session I've ever done, from Jo Pavey out of RW. It's:
3x1k off of 2:30 recovery
5min recovery
6x400m off of 60secs recovery
5min recovery
3x200m off of 45secs recovery.
The 1ks were okay but I obviously went off too quickly on the 400m so they weren't very consistent and the last one was the joint slowest - I was really hanging on at the end of that one. 400m is a long way
Splits were:
1k: 4:00, 4:01, 3:57
It was only 6k/approx 23mins of effort but that was a toughie! With the warmup/cool down and moving in between it was just over 7 miles.
I hope you got out early to do that session, looks really tough
Shades, yes, that's the hope/plan. With no marathons for a few weeks, I'd hoped to be able to get a few interval sessions in, and along with any weight loss, I may just get there. The only issue is fitting the 5K race in as annoyingly the next three (first Tuesday of the month) don't really suit. I won't be ready for July's based on my last parkrun, and August and September's are both after planned marathons. I've said it before, but if I finally get under 20mins for a 5K I think it will mean just as much to me as when I finally broke 4hrs for the marathon. But I'm way off at the moment
Didn't have you down as a Love Island person. I'm not either
Do you still think it's your achilles, is it sore when you get out of bed in the morning?
Mine was OK this morning, faintest twinge at 2 miles today but went away immediately.
Steve - I couldn't find a 100km race to do
Big G - Annoying that the 5km races don't fall on a marathon free week, but you do recover quickly these days do there's still a good chance you can get that sub 20.
I'll take that as a compliment that you didn't think I watched Love Island
Maybe those of you wanting to lose a few pounds should have a little Fat Club on here, nothing like a bit of healthy competition to keep you out of the cookie jar.
How would a "fat club" work then? Do you mean we just post if we've been "naughty" or "good" with the food, to help with motivation. I don't mind doing that if anyone else wants to. For me though I just know I can get the weight off fairly easily (I've lost 2lbs over the last 7 days with minimal changes, and don't feel I'm particularly restricting myself) and I do know I can have the odd ice cream or cake, and it'll still come off. For me, I don't want to say "no cake" or "no ice cream" etc as, well, I like ice cream and cake.
Entirely up to you and anyone else that wants to participate. Not so sure it's a good idea to say if you've been naughty as that would probably subconsciously encourage all the others to eat too much too. Maybe just a weekly update, no need for actual weights, but pounds that you want to lose, loss so far, weight still to lose, any target date/event. For instance as you've already lost 2 pounds it's unlikely you'd want to spoil that if you knew you had to 'report in'.
I could do with being leaner, too. I've lost a few pounds recently - I think a lot of it is because it's too hot to put the oven on, so I've replaced the baked potatoes (covered in cheese) with canned beans and chickpeas in my salads. I've had ice cream and chocolate though - mostly from the birthday care package my friend sent me. I was 10'2 after my run today - some of that is likely down to sweat loss. I would like to get below 10 but it's been years since I was that weight. (I'm not so much bothered with aesthetics as I am with getting a bit faster and taking more strain off my beleaguered joints and tendons).
As far as 5Ks/parkruns go, I've always got better times when I've gone off hard and tried to hold on. I always slow down, but I've set all my PBs that way.