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I need to put this to bed as its doing my head in now
LMH - agreed, thats what happens on my 10 inc tenpo 6 i did tuesday. The w/u is very hilly, first 2m of temp is less hilly, but still 7mm, then i run 4m on the flat. Id like to get on the 10m (or more pancake flat) route i did a couple of times when i was off work and do some long mp runs, but its in the wrong direction for a commute...........i might do a longer flat tempo instead of a long run every few weeks next campaign, but it would build to about 16m anyway over time inc wu and wd. I reckon theres gains to be had for me there as i dont usually do it.
Thundery showers and moderate wind for Sunday.
What is it with you and the weather when you're racing and I'm not there TR?
LMH - you might surprise yourself with a more low-key, lower mileage run in to York.
SWh - looking good for Berlin. Best of luck!
Simon - I couldn't stand Bavaria. It tasted like cardboard. I do like the Heineken 0.0 though. I'll second (third?) the recommendations for Proper Job. Or Cornish ales generally (one of my favourite things about going down there is trying all the local stuff).
I got the dietary side of things a bit wrong on Wednesday (trying to aim for ~25% carbs for now, as a starter to the lower carb approach) and took in ridiculously few carbs (lots of food, but the carb content was only 9%), so felt a little ropey yesterday. Aside from that I've had the feeling that my heart and lungs were improving quicker than my legs, so settled for a 35min jog, and swapped my second run for 50mins in the gym as a nod to what my body was telling me.
Legs felt much better by this morning and my jog ended up as 42mins @ 8:12 (avgHR 132bpm). To put it in context, when I started HR training, on the 27th August (24 days ago), I jogged 31mins @ 9:03 (134bpm), and later that day ran 41mins @ 8:15 (147bpm). Whichever way you look at it that's a huge improvement. I've also lost 3lbs in the last week and a half, which has no doubt helped (despite being about a stone above a decent training weight still). There's a long way to go still, but it's very pleasing.
Stevie - sounds like you bang around 2:45 shape to me, some very tasty training.
TR - 93M in 7 days is great. If you don't have a great run on Sunday, don't worry about it as that mileage will probably slow you down a bit. But you'll be flying with a proper taper.
TT - that's an unbelievable improvement in 3.5 weeks!
I didn't run Mon/Tues/Weds to try to sort this knee out (plus was busy at work inc. a few beers on Tuesday evening). Tried a lunchtime run yesterday and managed 4M pain-free - at least I think it was pain-free, I thought I might be able to feel something if I really concentrated, but might have been imagining it! Pace was good too, shows what 3 days off does for your legs!
nice on Padams, good news.
Awesome progress TT.
TR - i might chuck in a recovery jog on Sunday if feeling up to it, to join you at just over 90m (first time ever for me it would be). Legs feeling very fatigued still today though.
Menn, hope you get to the root cause of the issues soon.
Stevie - i have just seen that my flight to Berlin is now available again! flippen annoying. It woudl cost us a lotmor to hope back on the same flights though, although i imagine if i went through the pain of ringing BA they might be able to sort it, problem is i have cancelled the hotel room already, and as above, in the middle of a record mileage week, so not exactly tapering! All a right ballache in the end, but i'm sticking with Abo now.
Joolska - my garmin gremlins are spreading!!! They have said they will send me a new one, but maybe it's nothing wrong with the unit and i am just being fussy.
Will be up early aiming for another 23-24m long run, prior to dropping my son at a club, and getting back in time for All blacks v South Africa RWC.
Good to hear that Padams. You're bound to be a bit hyper aware of it for a while.
Nice mile Joolska!
I take it that won't be whilst enjoying a few low alcohol ones selbs?
LMH- Would love to cut out processed food, but that's even more tricky. When I'm a bit older i'll start growing more stuff I think. Old bloke on his allotment style!
TT - One man's poison etc etc. Often though lager does taste better when you're thirsty and it's hot, than a dark winters night. Can't get on with the Heineken - too watery. Menn - Yes I forgot to add that in, had a Freedam recently in Majorca - very nice.
TR - Tribute is as hoppy as I go - that's way I like Tribute, pleasantly hoppy but not overbearing like many are now (and too strong!)
OO-SW - We had a table booked at the Hofbrauhaus after Berlin 2015. Managed to finish the Pork Knuckle somehow too! Although someone booking a trip up the tower 10am Monday morning wasn't the brightest idea...
Stevie - quite a few laps then. A nice run though as you say. I run the same mix of hilly/undulating most days as its the same routes for the commutes and most long runs. The desire is to do dome repeatable pace/effort mp work without the hills. Esp for flat marathons.
Padams - agreed, im aware anything could happen Sunday. From 1.24.1X at worthing in Feb in a gale and 1.27 at IoW with hills/trails/wind to 1.25.4X at Fleet on a day others were setting PBs 4 weeks after worthing.
Selbs - i might have to join you in a 5m recovery sunday, if im too cold and wet to do it post race Sunday.
Simon - ok, less hoppy. How are you with more regulation beers like London Pride, speckled hen or Tandlefoot ? How about 49er ? Or even more regulation IPAs?
My legs are most confused as i only did 5m again today.
Padams - good news on the knee
Chiro today - impinged L2 due to multiple imbalances around the hips, which is only to be expected and my own fault due to lack of S&C. Training through EDI on a broken toe might have also thrown something slightly out. Good news hes happy a few more sessions with him and Ill be good to go. Booked him in twice next week. Off to go and abuse a cross trainer at the gym now. Really not my scene but needs must.
I do a few pull ups, push ups, squats, crunches etc a week, also every run that ends up at work i do some calf raises on the step outside. Pretty minimal, but less of this is more for me.
I had hammy issues (from excessive van driving ?) that prevented vlm and yeovil 2018, i went at the hammy exercises like a bandit to get stronger snd it didnt help. I have cut them rught back and fo them bodyweight only..........but.........im coming at this as a gym/keep fitter that has done weughts, gym, s and c for years, plus swim, bike, run so my body is still quite muscled, so doesnt need a lot of maintenance work. Something like pilates or yoga would be great. A certain amount of stretching is good, too much starts annoying things i find.
TR - I agree - the more he looked the more there was - I dont suppose anyone is truly biomechanically perfect. Psoas one side and hamstring the other working in harmony to skew my hips apparently. I definitely need to find time in the S&C camp - something Im currently looking at- Agree on the stretching - more maintenance than increased flexibility. Hopefully a route forward from here.
Just a few easy miles here, shame as its a lovely sunny day. It rained so much before last yrs Solent 1/2 that the car was sliding around when it hit the puddles on the way there, tomorrow now has a weather warning for heavy rain and flooding !
Best of luck tomorrow TR, hope the weather is kind to you.
TT.. very encouraging, hope your progress continues.
33mph is shifting Jools.
Quickest Park Run since April this morning then ran home to make it 13m for the day. The UCI cycling championships are in town today, all the roads are closed and the weather is good so I might as well go and enjoy it.
another long run banked 2 hours 55 for 23.6 miles. It’s proved I was just unfit early in the campaign when bonking after only 17-19 miles!! It was shelling peas up to the slightly up hill miles home. HR average 128 which is 22 below marathon so signs still decent.
hey nice park running there Wardi!!
I hope the weather is better than forecast and you have a good race TR.
Anyone else racing tomorrow?
It's all coming together selbs.
Well done selbs, you've come a long way fitness wise in a couple of months.
SJ - hope you dont cop a dunking too, its going to be dry here by lunchtime ! Ouch re the boiler. Better to get it done now than when its freezing.
I should just run in my swimming kit tomorrow. Hopefully the weather gods are saving the good days for Abo.
I hope you have a good race TR.
Enjoy the cycling Wardi.
LMH.. no more long races planned before York, some more long runs & MLR's with a few Parkruns thrown in.
Selbs.. cheers, conditions were good at Parkrun, light winds, bright & 13 degrees. Mind you it was around 19 by the time I'd run home! Cracking long run from you, confidence must be high.
Jools.. you've run a decent leg there, another sign of progress.
Low key club handicap race this morning, 5m mix of road/off road. I ran part of the off road section on my way home yesterday, more potential for nettle stings than PB's TBH.
That doesn't sound like much fun Wardi. I'm the same - have stuck with an old fashioned boiler so have an immersion heater plus electric shower option.
Briefly contemplated Tissington Trail Half next weekend for a change scene but at £30 a go it's probably not going to happen.
Jools - solid hit out anyway and must be good to be turning out for the club again.
Wardi - hope the handicap race goes well.
22 miles done in torrential rain for first hour in 2:51 but ran progressively.Brightened up after that with showers to keep us cool. Struggled from 15 - 18 and could feel last weeks half catching up with me but got through that to finish strong. Only another one of those left now. Really looking forward to the taper.
Well done SJ a grim day for running long.
2m, solent 1/2, 3m for me. Intended to do 5m wd but my legs were shot. If i need to practive warming up and standing on the start line in the pissing rain for Abo then im good to go. Plenty of splashing through puddles in the race too.
Couldnt match my recent run of 3 mins quicker than last yr, but managed around 2m 30something.
Started off 6.20ish and thought ok thats 1.23, but got going a bit better and had a sniff of scraping under 1.22 at one point, i felt strong but my legs started wrapping it in by 10m, and were a bit wobbly in the last mile. Hung on for 1.22.3X. A better course like Gosport would be 60 to 90sec quicker, so with a taper im heading back to 80min ish. After lots of personal worse performances in the last 2 years im actually starting to improve a bit. Wasnt able to really push but i guess thats all the miles, and i knew that in advance, plus side should be a quick recovery. Kind of wished i was a bit fresher so i could have gone faster but Abo is the priority.
Double it and add 10 mins for Abo?
Good mental toughness there SJ, I luckily managed to avoid the rain!
Last double digit run for me, 12m at 7.48 which felt almost like recovery effort. Just a few 5milers and some strides now before I fly out on Friday