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Some very heavy downpours today but took a gamble on a 10m effort this afternoon. I took a leaf out of SJ's book and found a local canal towpath which made for a pleasant run. Had to shelter under a canal bridge briefly when the heavens opened, apart from that didn't get too wet. Chinese takeaway tonight which I haven't tried for a few years!
Wardi - Nice 10m.
TR - Enjoy the Wye Valley. I tend to run more on holidays as like doing recces, exploring, just naturally nosey I guess.
So it begins, the London marathon slow long runs. 20m in just under 2.40 so generally consistent 7.58 mm. Felt OK bit tight at the end, first 20m for 2 months and 75m for the week which is good for me. Lots of runners out and about today.
OO - great stuff on the 20 and the big week. that's plenty of time on feet.
After ydays effort and some afternoon gardening my achilles felt a little sore so rest day today. Still basking in the glow of yday. forgot how much fun it is to be running with and against others. especially when you're pacing sensibly and picking people off.
Joe - good for you, parkrun isnt my bag but i appreciate some folks like it, good to be properly racing no doubt.
OO - well done on the 20, sounding strong. I'll run everyday but cant justify going off for long runs time wise. But to be fair im up for a week which has a 10m upper limit this week.
Theres an approx 1.5m loop round a hilly viewing road route overlooking the valleys, but i found a less hilly section yday for 10m inc 12x3min. Today i did an easy lap of the viewing road then tried to increase the pace for a mp+10% type pace average over 5 more laps, which i managed starting av 7.22 ending av 6.57 for ~7.5m av 7.11, 10m in total with over 900ft ascent (as well as all the assiciated descents). The inside running podcast boys love a hilly tempo, good strength work.
Also good scouting of local running routes whilst on holiday TR. I do enjoy a spot of exploration when away. Fortunately Mrs SJ and Jnr enjoy a sleep in when away so I get a bit of time first thing. No holiday for us this year though as had our gardens renovated.
Joe great to be racing again. Good to get an entry on Po10 too. I had similar when I ran a local 5 miler a month or so back.
Feeling increasingly pessimistic this end with test runs and strength work not giving cause for optimism. A slight improvement last week gave me a bit of hope but sadly that's as far as it went.
Physio has said I can run a few times this week but it's not comfortable at all and aches a fair bit the day after 25 mins of running very gently. I just can't see being able to run a marathon in a little over 8 weeks time.
A bit disillusioned by the strength stuff too, apart from being boring, it does on occasion leave the ankle feeling worse. I think you alluded to this TR. Some hopping from one left to the other actually seemed to jar it some more.
TR - Spot on, hills are great for speed and strength, pace work in disguise.
Abandoned the idea of running the Madrid marathon - Sept 27th, too much hassle and too soon. Replaced by the equally glamorous Newport marathon Oct 21, 3 weeks after London. Always like the idea of having a few marathons lined-up, so the training is put to best use and you get a good rate of return, as well as the training benefit of one marathon for the latter. Rest day today.
OO - shame about Madrid. Almost certainly the right call though. Interesting idea of getting 2 for the price of 1 on the marathons. Hadn't though of it that way.
SJ - that's a bummer. I had the exact same. felt like I was just treading water. The strength work causing aggro probably isn't a good sign but you'll have to trust in the physio I guess?
TR - undoubtedly good strength and good to be running somewhere a bit different. shaping up nicely for the autumn races.
5.7 miles for me today with a mid run stop at home to drop off a sodden jacket. 3 runs in the last few weeks where I've copped an absolutely soaking. wondering if mother nature is trying to tell me something.
TT - i guess that all coaches know what works well, so all include it. Good going from you, i was 10m in total with only 7.5 ish tempo, but it'll do me good.
Joe - you know you are running regularly again when you are getting rained on and counting how often, take that as a plus.
OO - good idea, thats a well reviewed race. On the date that Abo was pencilled in for, so it might pick up some of their entries, plus a few who have a bad day at vlm.
Tried to do 8m easy today, but its hilly as fck round here, so it was still over 800ft of ascent. Canoed 9m down the wye after that, so think im going to ache like a bandit tomorrow, hopefully it wont flare my OP up too badly, which has been pretty good lately, due to good management, and s and c, although 4 hrs of canoeing is a bit outside of my s and c routine.
Joe - Not fair for August. I've run 2 marathons 2 or 3 weeks apart a few times and it seems to work for me, each time the second marathon being a minute or so quicker.
TR - Sounds a great day out, and for the Newport mara I hope so. It is very flat and also a chance to see family that weekend. Normally 100 or so run sub3 so should be some company.
8m easy planned for later, maybe 2*4m.
Time for an upcoming race list
Oct 3 - OO - London Marathon
Oct 24 - OO - Newport Marathon
Oct 3 - OO - London Marathon
Oct 24 - OO - Newport Marathon
Nov 7 - TT - Reading HM
OO - I've seen you say that before and I still think it's incredible. Albeit i've seen others manage to get two PBs with two marathons quite close together. Not sure my body would ever be up to that but you never know.
25 miles on the bike today as achilles is still a bit sore. Have my second jab tomorrow and a weekend of cycling in the Cotswolds if all goes well, so a good week for just focusing on the bike and letting the achilles settle a bit.
Sep 12 - Great North Run
I would love to be putting a marathon in the diary but it's just too soon for that.
Sep 12 - Joe - Great North Run
Oct 3 - OO - London Marathon
Oct 24 - OO - Newport Marathon
Nov 7 - TT - Reading HM
TT - good stuff, longest run in years bodes well, shows the recent regime is working.
Joe - yes you'd drift downstream eventually without paddling, spo was keeping the doggy from jumping out the boat, so i paddled it myself.
Didnt feel too sore today, more of a sitting uncomfortably and teying to paddle sore than doms from effort, but my body was creaking a bit after all the hilly running too. 7m today. Will try something longer and sportier tomorrow.
Had an email from Brighton.......staggered arrive (and start?) timed, no bag drop on the day, you leave post race dry kit when you collect your number on the fri or sat. Im on the park and ride, wtf do i do with the kit i arrive at that in, and wtf do i do with car keys, phone, wallet etc......hopefully there'll be more info soon........wonder what measures vlm will put in place, they must have bag drop.
Sep 12 - Joe - Great North Run
Oct 3 - OO, Wardi - London Marathon
Oct 24 - OO - Newport Marathon
Nov 7 - TT - Reading HM
I repeated the 5 laps of the hilly viewing road loop at progressive pace again this morning, progressed from av 7.26 for 1st lap to 6.43 for the 5th for a 7.01 overall av, sundays was 7.11, but the aim was to push it harder today. 10m in total with 7.5m of effort.
Brighton have had loads of complaints re no on the day bag drop so we'll see what happens, totally unrealistic idea, ive asked if i can still get a refund or defer, no doubt loads of others have too. Lots of folks are travelling a distance on the day or staying overnight so want a bag drop on the day. Shame Abo cancelled.
TT - Nice one on the 17m. Takes a bit of doing after missing long runs for a while.
Wardi - Snap, 10.5m for me too yesterday. Hopefully they would have simplifed the testing situation by the time Barca comes around.
Off this afternoon and son at football, so eyeing-up a 14m.
OO - midweek 14 miler is not be sniffed at. Especially after a 10 the previous day.
Wardi - good work on your 10.
Taking it easy after jab, just a bit of stretching and saving energy for the weekend. Had a look ahead to the spring for marathons and there is very little out there at the moment. I hope thats just current caution and that things will pop up. Otherwise it'll be a circuit marathon somewhere. I have an entry to Liverpool this October which can't be deferred or refunded. Wondering how little training I could get away with to get round that safely?
The bag drop thing sounds awkward, but actually when I think about it, I've had to do similar. The 100k race that I did in 2019 - you couldn't retrieve your bag until quite late in the evening, so I had a few hours with no access to my stuff and I didn't carry a hydration pack as I didn't want extra weight. I just put my phone (switched off), my bank card, a 20 euro note, and the address of the hotel I'd booked in the pockets of my shorts. I did get very cold afterwards though. They didn't supply foil blankets or anything at the end.
TT - you are going well this week
Joe - ive see quite a lot of spring mara dates. Depends which one you are looking at i guess.
The CV secure races like Goodwood have no bag drop, but you park in the field next to the cct, leave everything in the car, and just toddle over to the start 10mins before the off, with yr car key in yr pocket. Thats not possible at the likes of Brighton. They are saying measures are to keep social distancing etc, we'll see what vlm come up with. The smaller maras may end up being a better idea as they will have less restrictions.
TR.. good progressive paces on that loop, nice work.
TT - I like the look of that long fartlek.
Joe - You've 11 weeks and the GNR, so if you can add a few long runs into the mix and the injury doesn't reoccur I reckon you'd manage it. Would be novel to run a marathon without the pressure of a time goal and sure there would be longer-term benefits too.
14m in the afternoon sun is fun but draining (3m easy, 6m@7.15, 5m@6.30) so much so had a snooze when returned home. 3m easy with the sniffy pooch this morning (15mm!). 7m easy later. Trying to get another 70m+ week.
OO - I did kind of do that with Abo in 2019 and it wasn't much fun but I was really saving the legs there. I would try a bit harder at Liverpool. I've always thought I could get round a marathon without any training. I did 27 miles of walking in a day a few weeks ago. Will have to see how the longer runs feel. Nice one racking up the miles.
Wardi - can't beat a premier inn pre race. Nice to be able to rely on the bed. That sounds like a bit of drama! Wouldn't mess with a 100 ton crane...fire or no fire.
Joe - understood, how about Manchester then? 3rd April? Always fancied that, but vlm is a lot more local for me.
Another 7m on the viewing road loop today, back to running on the south coast tomorrow.
Sep 12 - Joe, CC2 - Great North Run
Oct 3 - OO, Wardi, CC2 - London Marathon
Oct 24 - OO - Newport Marathon
Nov 7 - TT - Reading HM
*Praying I didn't mess up the formatting!*
TR.. a couple of my clubmates speak highly of Manchester. It did have some issues a few years back (short course, baggage collection) but all that has been ironed out it seems.
OO.. good training in the bag and a well deserved 40 winks!
Averaged 83.4s (5m pace?) and 52.5s, and a 36.6s last 200 to make 18:44 for the 5km. As I get fitter and stronger I'd expect the fast stuff to be around 3km pace so this was done in a 'just ease through it' fashion.
I missed one run this week (5m rec on Thursday as stuff came up) but have 75m for the week. Talked myself out of chasing the missing 5m to make 80; I'm happy with 75 right now.
TT - well done still building nicely back to it. 75 is good, but i think you should set somewhere around that as yr maximum, whilst you might be able to go a bit higher, i think it'd be wise to keep ticking off weeks away from the cliff edge.
Back on the coast for a sweaty 21m in 2.52, i was tired and hungry and it became a trudge, i dont enjoy the time on feet long runs as much as the progressive +10% long runs, but i need to keep some of them at an easy pace to preserve marches.