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I may have to prevail upon Mrs Wardi to get some extra in for me - I'm rather partial to pickled beetroot though not before a race. The evidence base for the benefits of the nitrates is quite good I think but my delicate digestive system does not approve. Mind you it approves of increasingly less pre-race these days.
Wasn't today CC2's Polish half marathon? I'm guessing she has no internet as I haven't seen anything from her since Sunday - hope it went well.
I don't understand your rubbish recovery Charlie - maybe you should spend more time looking in to how to improve that? I get a bit concerned when I go down to over 8 mins/mile!
LMH - rarely go quicker than 8mm, it needs the odd 5m section in a thursday 10, some 3 min reps or a P and D stylie progressive long run. Some weeks i probably havnt seen anything starting with less than an 8.
My usual Wednesday 13 to 15m mlr became a short easy run today, shame as its sunny and light after work at the mo.
Brighton timing isnt looking good now as my dad has had some bad news healthwise recently and following tests, biospsies etc is now having a major operation (in his 80s) Friday, so the next few weeks are bigger picture. I found out about the major surgery the day before fleet, and wasnt really up for fleet on the day. Hopefully he is out of danger and recovering by Brighton time. The sooner Friday comes and goes the better.
Menn, I'm currently reading Eat and Run by Scott Jurek. He ran (and won) the Spartathlon with a broken toe.
CC2 - Thanks for the recommendation. its being delivered on Friday! Hopefully when you pin the bib on you will be in full race mode.
Picking up from a much earlier post mentioning WAVA - is it actually a reliable gauge/comparison?
That's rotten luck Menn - sounds like you need to eat some of Scott Jurek's special foods
I think WAVA is great.
13.1M hilly off-road MLR for me today. Intended to do the cycle in/extended run back combo again but a puncture after 2 miles & a brand new inner tube which failed to hold air meant a 2 mile walk in socks instead. Had a much nicer run as a result though I really had to play some mental games to make it long enough. No danger of seeing a 7 at the front of any of the miles except for one long straight DH stretch.
CC - well you've either got the lurgy or taperchondria.
Jools - yes, hospital is 15min walk. When i know he is ok and recovering, I'll relax a bit and get my mind on Brighton a bit more. Good to see you back to it. Hopefully getting over the crash, good job it didn't happen closer to raceday.
When do you travel CC2? Hope it's just taper madness/post Ashby fatigue and you feel better soon. Maybe an extra rest day is called for?
Good to see you back at it Jooligan. No idea if they have your size but Cotswold Outdoor have some good deals on Adidas Boston and Tempo with free postage.
I've read Scott Jurek's book, err, interesting.
Turbo it is then Mennania. You can do a fair bit of good on that.
sj - my lovely physio also sponsored me yesterday (I'm raising money for CRUK at London). Unfortunately she's buggering off to visit her parents in SA just before London so I'm having to see a sports massage terrorist for my last pre-race going over.
TR - sorry to hear about your dad, big picture as you say. Training-wise, you've done the hard work so as long as you can keep ticking over now you'll be fine. Best wishes to all the family.
Menn - that's very annoying, but sounds like you should be back into it fairly soon if you're walking on it already. As others have said, if you can do any other aerobic exercise (turbo is good) you won't lose much.
CW - if I was in that much pain following a particular type of training run, I'd probably stop doing that type of training, but you've got good results with the overdistance training so who knows. It just doesn't seem right that you're running at 9m/m (or slower?) after these runs - that seems more like how you would be the day after a flat-out marathon effort, not after a training run that you're doing once a week.
CC2 - that sounds exactly how I feel in the week leading up to any race! Hopefully just taperchondria and not a real virus.
Didn't run Tuesday (work), so did something a bit harder in the 45 min window I had between work and nursery pick-up - 7M getting about 10s quicker each mile from 7:02 down to 5:55.
LMH - best get some books in then.
PAdams - top bombing, you started a paces i rarely hit.
Wardi - ive been looking at those P and D multi marathon schedules as ive 8 weeks betwee brighton and yeovil, they seem really light at first.
Did 9m with 5 av 6.44 today, easier with no mlr the night before, although my mind wasnt really on it today, so didnt have any eye of the tiger going on.
17 or 18 saturday, and some 3 min rep next weds.
Enjoy your break Wardi.
TR - I think the reverse taper approach works well if you need to freshen up again quickly post marathon which I imagine is similar to what P&D suggest however having said that I think last year I had a light week after Boston and was back on it again trying to improve for Yeovil. I did try to persuade mark that a weekend break would be nice as they have the half for him but he wasn't having any of it I'm afraid.
Charlie - I tried ice baths but didn't find them beneficial and as you say the evidence is somewhat lacking, I think it's like most things, if you think it will help it probably will. I do use compression tights sometimes and always give my legs a good massage after a long run but refuelling is the thing I tend to focus on most and what seems to make the most difference to me. Even with back to back long runs I rarely lose more than 10 secs/mile.
Ooh gin and beetroot! nice CW
CC2 - surely thats textbook before a race?
At my new house I have a 24 hour gym 2 mins one way, and the council one 2 mins the the other way. I scoped out the 24hr one that my eldest goes to because they do some yoga / pilates classes.
Anyone else participate?
Anyways I jumped on a treadmill there and knocked out 4 x 1m @ 6mm with 2 min recovery. Nice little session.
Gorgeous weather up here today, turned my 7 miles with a mate into 20miles @ 7.30s
TR - really sorry to hear that, Really hope the operation goes well - all the best.
CC - good luck for the weekend, go out there and give it your best, that's all that matters.
Wardi - Zurich is awesome, been there a couple of times. Lovely run around the lake, although like you say, might struggle to get all the way around! Pretty pricey place as well..
I, like others, am interested to see the outcome of CW's ploddy plan. What works for some sounds like madness for others, might be fully justified when marathon day rolls around.
WTGY - great reps, and nicely backed up with the surprise 20.
After ghosting through the last couple of months without a real plan of such (apart from run lots), loosely designated this week as a recovery week with a duathlon race this Sunday. Still like the idea of the club tempo session tonight though (3 x 3 miles MP), so may well go along to that.
Then I reckon 2 x 100 mile weeks before a 2 week taper. If anyone thinks that sounds stupid, let me know, I may well listen.. (No promises though).
Mennania - the faith one has in WAVA as an indicator of true running talent is directly proportional to one's age. :-)
Bad luck with the injury BTW.
JoeB - you're already in decent nick from your current training. I don't know your current running mileage, but jumping up to 100m weeks simply as a target sounds like a recipe to a quick injury to me. As long as you're prepared to back off at the first sign of anything rather than push on just to get to 100 then you might get away with it. Personally I'd sacrifice a few of those miles to keep some quality there, but that's just me.
hi all! just popping in (still lurk) to say best wishes to TR and your dad for tomorrow - hope it all goes as well as it can.
great to se all the usual amazing spring marathon training going on and looking forward to see how those of you with the early ones coming up (Brighton/Manchester)? get on. Well done Wardi on your recent marathon as well.
Been ticking over at my end training for London since mid January with plenty of 75-80 mile weeks - and some near zero (snowboarding week) and lower ones with races (the Big Half and a trail half in Sussex).
I'm off to NZ though to visit family with my SPO and son next week so not sure my final 4 weeks will be ideal with huge amounts of travel and socializing down under, and I arrive back after around 35 hours of travel 2.5 days before the klaxon sounds at VLM! will look out for people at GFA start.
102-70 (half marathon)-87-100-86-96
and body seems to be holding up pretty well. Definitely want to get some MP running in there somewhere but not too fussed about VO2 stuff.
Have a great time in NZ selbs, incredibly jealous. If I were you, I'd just enjoy yourself without worrying about VLM too much and then have a fun day out in London.
i'll have a fun day out in London I hope JB although the last 4-6 miles never feel like that much fun to me!! yeah I won't be too focused on training while down under, will just fit in what I can without it causing disruption to the main purpose of the visit (family and friends). you sound like you are in fine form and might as well give London a big push now.
Also, sounds like you are already accustomed to around the 100 mile weeks so a couple more now are probably good, although I'd think maybe just one at 100sh, then 1 at 80sh as you start to taper and get more of the quality in.
CD - funny what you say about WAVA - I've just suddenly started getting interested in it as I head towards 50 ! although mine are still rubbish compared to most on here.
5km hyde park race tomorrow before my longest long run (aim 23.5m) pre London on Saturday the plan next couple of days, just have to resist too many post work beers now. Then as i finish work tomorrow i will do another long run i think on Monday, and hopefully back that up with an easy medium long on tuesday before flying out and not doing anything for next 3-5 days!!! (Travel + family wedding soon after land in NZ etc.). That will be a lot for me within 5 days so hope the body copes.
I've done more miles this year than ever before (not like the super mileage people here of course, but for me more) as I guess it's now the main way to hold what I used to have as I get older.. lets see, it will prob be 25C again anyway!
Joe - that's my current plan. Should top 100 this week all being well and will push for two more triple figure weeks before a two week taper - I'm not in your league though.
Im V50 in June so WAVA is starting to become more and more seductive..
WTG - i couldn't find a 20m 10 days out in my copy of P and D.
LMH - i will have a few non running days, but then a reverse taper sounds good and gives me a few bigger weeks in the middle. Shame re Yeovil, i might male more than 1/2 a lap at mp too. Im sure i can find someone else to keep me company though.
Joe - you are smashing the times out, keep doing what you're doing. Although it probably gets too late in the campaign to have an effect at some time.
Selbs - good to see you are going well, thats big mileage for you, good that your body is coping with it.
Menn - you are smashing it, running the times you are at age 49. Must be all that mountain air and running.
Menn - Unlucky. Hope the prognosis is better than feared.
LMH - Agreed, mileage all relative. So impressed with the triple figure mileages, I think my body would fall to bits.
TR - Best wishes to your Dad.
WAVA - CD's right as the PB number diminishes the WAVA number becomes more important. Kind to the active veteran runners.
60m planned for the week, the main run being 15m on Saturday with the second half @ MP then tapering for Paris, where I will now be joined by all of the OO clan, some may even watch!
OO - really nice that the family are coming along for the trip. Love Paris and the marathon there, really want to go back and do it again. My first one, a few years back. 3:29, and I remember swearing that I'd never do another one again, and that it would be absolutely impossible to run it any faster than that.
So, about that recovery week.. 3 x 3 miles @ MP tonight. Ran to effort/HR and miles came out just below 6mm, which was a surprise. Good little group to run with and another good session banked. Entire run ended up 16 miles @ 6:35.
Easier couple of days before Sundays duathlon.