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Shades Marathon Training
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Cal - I normally do high reps, low weights. Deadlifts, goblet squats, tricep dips (I think thats what they are called!), lunges, bicep curls and lateral raises also stick a plank in too!
First "Tinman Tempo" today, meant to be a bit faster than MP, so ran 4 easy, 3 tempo (6:46, 6:44, 6:43) and 4 cool down for 11 miles in total.
12kg kettlebell is quite heavy and would certainly limit what you could do with it. Would limit me more than you I'm sure.
Bad news on the mice still invading your flat.
I haven't seen that there's much take up on the 2.62 challenge, except David Weir is doing a marathon in his hometown of Hastings. They were a bit late announcing the 2.62 challenge perhaps.
Ian - what's an athletic event if not a race? Or do they mean runners can run together?
Steve - well done on the first Tinman session today, great running.
Just ordered a shoe tidy. I think once installed and all shoes put tidily away should still be room for a couple of new pairs
There is a programme with Kipchoge on his 2 hour run,its on BBC1 around 1pm on Saturday.
https://www.bbc.co.uk/sport/athletics/52354320
Still hard to imagine Austria allowing running together and still keeping one metre apart
I have read an article about hom recently though
https://www.bbc.co.uk/sport/athletics/52354320
But I'm busy in the garden doing things so I'm keeping active, and still doing my once a day exercise, but just walking and not running. My weight is still quite good as well, so just need to clear this niggle fully and get back out there when I can. I think I said before that it's not that it's particularly painful really. It's just not right and it impacts my running style.
Big G - oh that's really disappointing. When you went to the physio last year about this injury what was it diagnosed as? Is it actually a running injury?
If not I would be tempted to run through it (carefully) walking when it gets too painful. But it doesn't seem to respond to rest. It's not in an area that can be taped is it? Must be so annoying.
About time I had one so a pretty ctappy run today,legs felt sapped of energy and a lot of effort all they way,did just under 12 and called it a day,was debating running tomorrow but will keep it to 5 days this week and hopefully go again from Saturday.
Good to hear you and your staff can now get tested if needed.
6 miles today for me, knee was fine. Lovely morning, quite fresh only about 7 degrees when I went out. Pleasing to see so many runners out so early today, think I saw 8, all running separately and smiley and seeming to enjoy their running.
Ian, enjoy your rest day - I usually find a day off helps put some bounce back in the legs.
I think I need a shoe rack or something, Shades!
I'd decided I was going to do my virtual 5K today (part of the club league I set up) but not the route. I considered running down to Battersea Park as it's very fast (flat and wide - I've had a number of 10K PBs there, including the current one) but it's three miles and in the end I couldn't be arsed, so I did a 2 mile warm-up and went back to my tried and trusted road triangle (or shark fin, actually). Wore my Zoom Flys rather than the Peg Turbos for the entirely shallow reason that they are orange and black and I was dressed in my orange and black Hampton Court T-shirt and lava leggings. I don't always go matchy matchy with the outfit but if the opportunity arises, I will.
Warm-up was actually quite quick (sub-10 on the second mile) so I knew I still had plenty of spring in the legs and set off accordingly. Did the first mile in 7:56 so figured I might slow a bit, but second mile was also 7:56. Tried to keep pushing for the last one and that was 7:53 and carried on pushing for the last .1. Ended up with 24:35 which is faster than all but two of my parkruns and all my races (I actually did the same time on the track in December, which is flatter - the shark fin has a slight gradient). Very happy with that.
I did another two miles to cool down. Left leg is a bit cross so I'll have to give it a good massage. I run this route clockwise so it's not down to that - more to that stiff SI joint and all the sitting I'm doing while being confined indoors.
Anyway, this does bode well for the 2.6 challenge which I'll be doing Sunday. May or may not take a rest tomorrow - if I do run it'll be a slow recovery run.
It's worth getting a shoe rack as takes up less space to store them. As I had searched on the internet for shoe storage I'm inundated now with pics of shoe racks when I'm on other websites.
Cal, well done on that. Doing those times on your own is impressive.
Shades, we didn't really get to the bottom officially of how it happened, but he didn't say that it was a running injury. I told him I was a runner and I remember he asked about my running shoes, and also if I'd tripped or fallen (which I hadn't). I was going back through my notes yesterday and he did say to run through mild discomfort. I'd forgotten about that, so probably should have reread that earlier! I think OH and I are going for a walk a bit later as she's got a day off today, so I'll try a 3 or 4 miler tomorrow all being well.
I reckon it's this DIY/garden remodelling that's doing it, you might need to ease up on that
Back to clearing out my wardrobe, am also painting the wall that it's fixed to as I sort each section. Found this today which I have hoarded to use with a special race number. We had these given to us at Dublin marathon some time ago.
I went out and did 3 miles today. Quite cold actually, with some mist in the air. Quite a few runners out, but very easy to social distance so no problem. I only did the 3 but did feel I could have carried on, but stuck strictly to the 3 just to test the knee. There was some discomfort but nothing too bad, so I may try 4-5 tomorrow if the knee is still okay in the morning.
I know wrist based monitors are less accurate but I'm pretty much never below 140 for a run. Any lower and I'd have to walk. (This is why I don't do HR training!)
Decided to rest today.
So the first few miles would be well below 85%, probably around 80-82% and later in the race when it gets a bit tougher HR might easily go higher than 85%.
That's good that your knee wasn't too bad today, very promising.
https://road.cc/content/news/cyclist-deaths-during-lockdown-2x-average-time-year-272987
The reason I was wondering about it is that I saw what looked a new runner, with headphones, step out into the road without looking to try and keep to the social distancing rules and was very close to a car coming up from behind. Just this morning I saw another runner step out into the road without looking and nearly get swiped by a passing cyclist.
Big G - well my instinctive reaction to that is that there are a lot more cyclists out on the roads. Even my friends that are serious cyclists/Ironman triathletes do very little on the roads until the better weather and the lighter evenings so wouldn't normally be doing much in March. Plus the occasional cyclists who are taking advantage of lockdown, as are the increase of runners just don't have the road sense of regular runners/cyclists.
Don't get me started again on the idiots with their headphones and no spatial awareness
With the increase in runners too, I see probably half of them running on the wrong side of the road where there's no pavement, oblivious to the danger they are putting themselves in....and often with headphones on too
Just out of interest, I did a fast 4 mile walk (miles were 15:00/14:23/14:09/13:46) and averaged 90 overall but over 100 for the last mile, with a peak of 120. So that's pretty amazing you can run 10:21 at around that level.
Your max is probably a lot higher, say 180 or even higher.
But HR training does train the body to be more efficient at lower heart rates. When I started doing this type of training the light bulb moment for me came 3 months into the training. At the start I had a route that passed a bridge and at base training HR it would take me 20 minutes to reach that bridge. 3 months later at the same heart rate it would take me 15 minutes. And I was what I thought was marathon fit when I started.
I try to keep myself to 139 or under,about 75% based on my 5k efforts,I know the watch isn't as accurate as chest monitors but this one is pretty consistent and sits about how I feel.
Had a quick look,and compared to this time last year I am about 20 secs/mile quicker for the same effort and with no sign of any racing soon,a good couple of months could see that improve more.
We did another Zoom quiz last night. It's my 5th one now I think. My mates are struggling this week, especially the couple who have two young kids as they're struggling getting the school work done. Also, two of my mates are furloughed. They're used to seeing people in the office etc and are starting to miss that interaction - for the first few weeks they said they were quite enjoying it, but said it's lost its appeal now.
I think I'll be tuning in for the 1981 London Marathon today.
Re traffic, our road is usually fairly busy during the day with cars but since the lockdown it's fairly quiet but I'm noticing now that pedestrians are often crossing without looking to see if there's a car coming and often there is.
Ian - 20 seconds a mile is significantly faster for you, especially at your pace. Just shows how much racing interferes with our training
Big G - I've sort of settled into the lockdown but I understand for others particularly with children it must be very hard, having to work from home and do home schooling too. Even those without children are struggling, a lot of relationships are being tested to their limits. I am so grateful I live on my own
I've been really impressed with what I've heard about Zoom during the lockdown except now it's been hacked several times and at important meetings extreme child sexual abuse has been shown by the hackers. Zoom said they're looking into it, seems not very secure after all.
I watched the programme on Kipchoge yesterday, was good. Doesn't matter how many times I see that last km of the sub 2 run, so exciting. I'll watch the 1981 London today too, I think it was about 7,000 runners then!
8 miles today, my hilly route. Found it quite hard today but still enjoyed it, lovely morning again. Bluebells and wild garlic even more beautiful this week. Saw the tiniest baby rabbit, so cute, when he saw me he just froze with fear and didn't run away, he won't last long unless he learns to run away. I also came across a woman and her daughter, maybe about 3 years old having breakfast on the grass verge outside their house, the house is on a quiet country lane in the middle of nowhere. I guess they just needed to get outdoors, so sat on the verge which has a lovely view into the valley. They seemed pleased to see me and we exchanged a cheery greeting.
I think I'm a natural hermit as I'm fine - I never got much interaction anyway. I mostly kept in touch with people via Facebook, which I'm still able to do.
Anyway, I did the 2.6 challenge today - 2 miles warm-up and then a further 4.5 miles (did the extra half so I could complete 9 miles total - I'd have done 4.4 but that last .1 was bugging me, heh). The 2.6 itself went really well. I went back to the shark fin which, incidentally, a good number of my clubmates are now using since I let them know about it, and went off like the clappers. Right knee was a bit sticky to begin with but eased up during the first lap, thank goodness (right knee has always been a bit funny but I don't usually feel it while running, more doing lunges and stuff like that. I've been doing a few yoga sessions at home so perhaps it's that. Or all the sitting). First mile went down in 7:51.3 which is pretty quick for me. Kept pushing and did another 7:51.3 - nice consistency - then pushed as hard as I could on the last .6 where my pace averaged 7:46. Final time - 20:27. A sub-20 would have been awesome but I'm not quite there yet. I put it through the WAVA calculator and it came out at over 70, so that's a good result for me - I've only managed over 70 at two parkruns (I was 69.93 for the 5K I did on Friday).
I will say that it hurt, in terms of effort - I honestly don't think I could have gone any faster (at least, not on my own).
Once I'd got my breath back I did my cool-down run and actually enjoyed it.
A rather paltry 22 miles this week but that's down to missing two days and not doing a long run today. I guess I needed a cut-back - the days off certainly seemed to help with my speed, at least.