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Shades Marathon Training
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I've read that book, borrowed it from the library, it was OK, more of interest as he's local as I don't have much interest in parkrun. He did run one marathon and his race report was very good for that race.
Cal - 10mm is a comfortable drop especially as you sometimes have an achilles niggle.
But as you ran for a long time in your Frees I guess you'd adapt quickly to lower drop again.
I got wet feet too this morning, more uncomfortable when the rain/puddles is so cold.
You must have done a fair amount of miles in the last week.
https://www.8020endurance.com/in-it-for-the-long-haul/
But he doesn't even know if he had Covid and yet to get a diagnosis.
Gym later this morning.
Went for our meal last night. This is a very popular, local restaurant and does great food, but there were just us and two other couples in there. The owners sent one the waitresses home at 9pm
Big G, you're right - you can't stop for everything. If I stopped for every ache and pain I would never run. I expect discomfort on a run - if it isn't there, it's a bonus.
It's definitely a rough time for restaurants and other leisure businesses.
Jelly, I hope Milo is OK.
Gym was quite - just got in, did my workout and got out again. Upper body weights - I used slightly lighter weights than before lockdown so I don't have hideous DOMS tomorrow. I probably will anyway, though!
It is tough particularly for the hospitality industry and this time of year is normally a major percentage of their income and profit. But if they didn't have the restrictions and Xmas parties were allowed just imagine how it would affect the spread of new cases etc. I suppose when we came out of the first lockdown the weather was better and folk were more willing to get out and about again and could also eat outdoors for those that were cautious about socialising again.
Jelly - hope it's nothing serious with Milo.
Sadly lots of businesses won't survive but I think the economy will bounce back far quicker than it would after the type of recession that we're used to.
Cal - my gym was quiet too. I did a mix of upper and lower body but stayed away from the adductor machines.
https://kilianjornet.cat/en/blog/phantasm-24h-run-what-ive-learn
Rcouture - resist that temptation to do more, you're doing fine. Training takes roughly 3 weeks to have an effect, do too much now and that could have an adverse effect on your race. Can't be too long now until your race. Just stick to your planned taper, you're busy with work etc so make sure you get some rest when you can.
RCouture-Take it easy now, if it's 2 weeks to your half I'd go no more than 12 on Sunday at a nice easy pace.
Went for 3 miles today, felt fine, but it did last time until the next morning, iced it to help with any inflammation so guess I will see if I can walk tomorrow or not.
https://www.valenciaciudaddelrunning.com/en/marathon/maraton/
LetsRun have a very enthusiastic preview.
https://www.letsrun.com/news/2020/12/the-deepest-marathon-ever-is-sunday-2020-valencia-is-going-to-be-incredible/
Just saw that Callum Hawkins is down as a pacemaker.
https://www.valenciaciudaddelrunning.com/wp-content/uploads/2020/10/m_entry-list_2020.pdf
Ian - hope it's good news on the foot this morning.
10 miles for me today, DOMS in adductors has gone except when I did my core tabata, but fine when running. But by the end of my run my legs were tired and glycogen depleted, from the gym I think. Nice morning, cold and a sharp wind in places but missed the rain. Saw a hen party, 9 hen pheasants together
Shades-The foot is a little sore under the heel,positive is that I can walk with no real issues,just feels a bit sore when I walk.I am off this weekend so icing and resting it plenty,hoping to go for another short run tomorrow but will see how it is.
Ian, that sounds promising, fingers crossed for you.
After a rest yesterday I felt OK to have a go at my weekly 5K time trial today.
I decided to run down to King George's Park in Earlsfield, which is long but flat, as I'm bored of my local fast route. It was sunrise when I went out and I felt quite happy with the pink sky over my head - legs felt quite good too. Ran the 2.5 miles there then restarted my watch and started out pretty hard. Ran the length of the park (I did have to skirt around a car on the road that goes through the middle of it, but didn't lose too much time there) and then back up to the gate I came in. I'd planned to go back out and finish up on the Wandle Trail, which is nearby, but there were two old ladies and their dogs coming through the gate and it was obvious they weren't going to move out of my way in time so I hairpinned around and went back the way I came, then back along the road I'd crossed earlier and into Earlsfield.
My pace was, frankly, dreadful. I finished it in 26:53 which is two minutes down on what I'd consider to be decent. I'd like to say I was taking it easy, but I was breathing hard and my watch suggested HR was high (although that could have been cadence lock - hard to tell. Felt hard though).
The pace I ran today was my HMP in January (and I was running sub-25s throughout summer, aside from the 10 days I took off with a dodgy groin). I don't know how I've detereriorated so much but it's quite disheartening.
I jogged the 2.5 miles home feeling a lot less happy than when I left my house.
I have a 10K next Wednesday and a 5K on the Saturday so I expect those will give me a better idea of where I'm at under race conditions. I'm not expecting miracles though.
I just wondered if any of you guys have had similar drop-offs in performance and how you combat this? I did miss a lot of running in October with the hamstring but I've knocked out a few 40+ mile weeks since then and I've not put stacks of weight on or anything, so I'm not sure how to explain this.
Ian, yours sounds similar to mine. Mine was at its worst when I couldn't put my foot down, but fingers crossed I seem to have got over that now, so hopefully you will too very soon.
Shades, I'll keep an eye out to see if a replay appears on YouTube and/or the race website. I had a similar dilemma as I did have swimming booked for tomorrow, which I was going to do after a run. But instead I'm going to watch the race and then do my run afterwards, so I've cancelled the swimming (my place as already been snapped up).
I went spinning today, and actually had a good session. It's strange as sometimes I can't say I overly them, whereas today I did really enjoy it. Not sure why that happens, but regardless, today was a good session.
OH just asked me "how much were they?" and I mumbled something about a 25% discount and went to the kitchen and made a coffee...
Big G - I looked on YouTube and there's multiple lead up videos re the race so quite likely at some time the actual race will find it's way on there. I'm going to sort 2 routes for tomorrow, one in the dark and one in the light and then if I wake early (quite likely) and don't faff around too much (not quite so likely) I can get out fairly early. It's not going to make any difference weather wise what time I go out.
Cal - no runner can expect to maintain a constant level of peak (PB) fitness month after month so there will always be highs and lows and for a multitude of reasons. Usually if there's no discernible reason then performance will return at some time.
I know you and I don't agree training wise, but a couple of weeks ago when you were disappointed with your run you commented that your mileage for October had dropped to 52. I think your reaction was to do more speed training to try and regain your speed.
For me, I would have done at least a month's base training to work on building back a strong base and take it from there and I wouldn't have done any speedwork at all.
But you've also had a few days when you didn't feel so great, so you need to take that into consideration.
LMH - how are you, is the knee OK now?
Haven't you weighed them, I weigh all my shoes......I know I'm an anorak when it comes to shoes. 🤓
Big G - I remember you being disappointed with Liverpool. Last time I had a big drop off was 2017 - I'd done my first marathon in 2016 and then I did both Manchester and Liverpool in 2017, after which performance took a nosedive. Come to think of it, that was the first time my hamstring really flared up (it happened between the two races and I wasn't sure I'd make Liverpool, but I gave myself permission to walk bits if I needed to and I got around. After that the hamstring actually improved a lot). I remember all my parkruns that summer were really slow, and then I had that whole Autumn off when my TFL got angry. I started running again after the cortisone jab in December and slowly built my speed back up in the spring and had a really good year after that (PBs at Manchester and Chester and a course best at Liverpool, plus my first sub-25 parkrun in the Autumn). 2019 was a very good year too and even this year started well (10K PB and then an equal HM PB in January and then some fast unofficial 5Ks in the summer).
Glad you enjoyed your spin.
Shades - unfortunately not.
Well done Jelly. Great news you're feeling a bit more positive.
Kittens?
Big G - oh that mango colour
Had my 14 mile route carefully planned. Got up at 4 a.m. , breakfast etc and out the door at 5 a.m.. Was well wrapped up against the cold, it was 1 degree with a feels like of -3, there was no wind and was looking forward to my run. But at the end of the first road I encountered first patch of black ice, thereafter it was a skating rink everywhere. We had rain yesterday and it's frozen everywhere, all the pavements and all the smaller were treacherous. Fortunately I could run on the main roads in the gutter and little traffic but even that was icy in places. I tried a couple of small housing estates to see if I could find a safe loop to run but ice everywhere I went. I managed 6 miles and then had to call it a day, I had to walk in places, really dangerous conditions.
I will repeat this week's training plan as I have the time to do so. So that gives me 48 miles for the week (should have been 55).
Just started watching Valencia, they're running really fast.
Interesting to see more adidas vests than Nike in this race.