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P&D spring marathon 2017
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Hope everyone's niggles are sorting themselves out.
i was RD at parkrun today so ran the 4 miles there and back. Now putting my feet up before tomorrow. Mrs Mills has had a cold and sore throats all week so really hoping I haven't caught it. If feeling good, the plan for tomorrow is to run the first 10 at Marathon pace and then give it everything in the last 3. From memory there are 6 hills that will make things interesting.
good luck to anyone else with races this weekend.
Mark: welcome to the thread and good to hear your getting over those injury issues.
20 miles This morning round Center Parcs Longleat and Warminster. Made the mistake of leaving Warminster to the end so had a 3 mile climb into the wind back to CP. not the most pleasant finish to a run but felt great all through and really pleased with how everything feels like it's recovering quickly after injury.
Hope it's a speedy recovery jooligan, it's niggles galore on here at the moment.
Nice LR AWC and glad you are over your injury.
22 miles today at just over 8mm, took it pretty easy but threw in a couple of big hills in the second half, including one that goes on for 2 miles when I hit 16 miles. Got through it OK and even managed to speed it up at the end. Last time I did this run in P&D I averaged 7:14 pace, and extended it a couple more miles! Needless to say it wiped me out for a few days and probably peaked too early in the cycle. Glad I eased back loads this time and looking forward to a tune up race next weekend.
Good luck to those racing today. Hope you get similar conditions to Tokyo - super fast times this morning.
Got back from Cornwall late last night and haven't had the chance to catch up yet. Will have a good read back later.
23 miles @ 6:32 m/m avg this morning. Felt great to be back on flat terrain after all those hills!
nice to hear the knee is feeling better Jools
have just seen Spoons put up a decent run on Strava, I'll wait for him to tell us all about it.
After missing this event for the past 2 years I now know why they call it "The Heartbreaker" the first mile was straight up a steep hill. Legs full of lactic acid after 1 x 7 min mile is a tough start. Got to the first aid station in 11th and managed to stay there the whole race. 6 more big hills to deal with and a really tough section into the wind and rain didn't help with the pacing either. I did seem to be hitting 6.45 ish on the very rare flat bits. I did hope a fast finish in the last 2 miles would bring me in under 1:30 but straight into a headwind it was like running through treacle. Managed to hold off the first lady who was finishing very strongly.
Results say 1:31:10 and 11th place. 3 mins slower than 2013 but 1 place higher and definitely less friendly conditions today.
According to my Garmin the pace for the 13.3 miles comes out at 6:52 so not as disappointed as I was at first. Especially considering it was un-tapered at the end of a 66 mile week.
Welcome to the thread Mark
Well done on the long runs all!
Saw your run on strava Millsy and the Heartbreaker certainly sounds like it live's up to the name
48 mins running today, 23 of which was at a very easy pace with my girlfriend. 6 runs this week so things are definitely improving
Great long runs from AWC, Mark, Tom & John.
Mine was about 5 miles too far. Got back to the car on 19.5 but couldn't even face doing the extra 0.5. Knee was OK although I was aware of it but last night's lack of sleep & excess alcohol consumption definitely wiped me out once I went over 2 hrs.
Great long runs HA, JohnOz, Tom and AWC. Well done on the parkrun, HM and long run Jooligan glad the knee is improving, in spite of all that
.
Sounds like a tough race Millsy, great work.
New shoes you say Scott? Have you tried… no better not.
Welcome Mark. Solid training and great pace for the long run.
I had a good day in Brighton. The plan was to go out at 6:40/mi to try and gauge how realistic a 2:55 attempt is. I averaged 6:40/mi exactly with nice steady splits, and felt comfortable the whole way around. It was a miserable morning, wet and quite windy (definitely worse than Worthing two weeks ago). Despite that I felt strong going in to the wind and was able to hold the pace without having to push too hard.
Overall a big confidence booster especially given the weather, and that this came at the end of an 85 mile week. Assuming everything goes to plan from now until April, I think I will be heading out at 6:40-6:45/mi pace and will see what happens...
Nice long run Jooligan. Glad the knee is improving.
Great long runs from Mark, AWC, JohnOz and Tom. Amazingly pace as ever Tom.
Sounds like you are getting there now Scott.
Great pace considering the hills and wind Millsy.
18 with 14 @ MP for me today. Half the MP miles were into a big headwind so the mile splits ranged from 6:42 to 6:58. However the average pace was below 6:50 so I'll take it. That's two weeks of around 80 miles out of the way. Cut back week now for a 10k
Nice work on the trail halves Jooligan and Millsy, sounds tough but good fun. Top stuff again Spoon. No excuses not to try for sub 2:55 now. If you keep going this way you'll be on the champs start in London in a couple of years.
Welcome Mark. Sounds like some great consistency, which bodes well.
There I was, happy with Friday's 22 at 6:55 and Tom gets back from holiday and does 23 at 6:32. Thanks mate. Great running though.
Some great weekly distances going around too. 60 miles for me last week, which I'm pretty happy with. Hopefully over 100km this week.
Welcome Mark-looking very promising based on how your training is going.
Sounds like a very interesting/tough event Millsy-excellent effort in those conditions!
Jooligan-glad to hear the knee problem seems to be under control.
Excellent MP run Ramjet-always more difficult when windy!
Sounds like you cruised round that HM Spoons. Sub 2:55 looking more like a certainty as each week passes.
Really pleased that you are getting some consistency Scott and that knee is finally behaving.
Great long runs being registered by many-HA's 22 of particular note as that was your first long one for a good while. Very promising mate particularly as there was plenty in the tank at the end. A few more solid weeks and you will be coming to the boil nicely for VLM!
Well done runspoon.
I did the Brighton half and managed 6:40's most of the way but dropped to 6:50 sometimes against the wind and uphill. Overall a comfortable 1:28 so not too unhappy with that, in the conditions.
Well done on your races Millsy, Spoons and FBT. Spoons - things looking really good mate, I don't see any reason why not.
Our mystery weekend away ended up being in Bath. What a lovely place - never been. Unfortunately stomach still causing havoc on the saturday so spent the 3 miles jogging around PR with the GF wondering whether I was going to make it to the end or have to walk - not fun.
Luckily, I seemed to find a gap on Sunday morning where I could actually run unhindered. Was never going to be an amazing run as I haven't done anything other than jogged for two weeks and during that time have lost over half a stone, so felt really low on energy. Ran at tempo pace for the 10km race and posted 38.15 which on the day was 11th place, but in normal circumstances I'd want to be much further up the road - 3 mins or so off PB.
Getting towards the business end now - March on Wednesday!
Blimey wish i could be unhappy with 38min 10k.....
Half a stone is some serious loss of weight. ~Presume that must be mostly fluid. Not surprised you were low on energy.
Nice 22M John – I do find that a few hills at an easy pace does freshen things up a bit. Sensible pacing, too. Superb 23M, Tom!
Good racing Millsy – as I’ll allude to later, tapering does make such a difference, but keeping the bigger goal in mind is key.
Good to hear things are improving Scott.
Great MPing, spoons. Just think how that will feel tapered!
Good work with the 18 with 14 Ramjet. I am looking forward to this one, although will juggle weeks around a little in order to have a little taper for the Forest of Dean half (I’ve taken my wife’s place).
Good to see you managed a hit out of sorts, BR. Lovely place for it.
I swapped the 15MLR from Sunday to Thursday, in order to fit it in, whilst doing Bourton-on-the-Water 10k yesterday. I can be a fast course, although I have never got close to my PB (36:10) which I have run twice at Chichester. I think the Chichester route, which is marginally uphill for 5k, with a nice 2k descent at the end, and it being a Sussex Championship race, means there are loads of groups to tag on to.
Yesterday was very windy. I held on to a group for the first half and just knew I was going too fast. So it was either run by myself into the wind, or stick with them. I ran a 1M PB, a 2M PB and a 5k PB (17:36). It was only going to end one way. I lost them on a rise after the turn around point and was battling into the wind (funny it seemed to come from all directions…) from then on. I was being positively sprinted past in the last 2k. With 800m to go, I turned a corner into a particularly strong headwind. I thought I could really do with someone big to run behind. At this exact moment, James Cracknell overtook me – ideal! I was mentally a bit soft and broken and let him just beat me. Contrastingly, I just held off Chrissie Wellington – so I’ll take that! 37:14 so a good minute of my PB – but as it was untampered and with poor pacing, I’ve got to take the positives. I have decided I will do a taper (perhaps even off plan!) before the FoD Half in a couple of weeks.
Have a good week everyone – we’re almost at the point of saying we’re doing a marathon next month.
Hope the guts get sorted Joe, that's what you get visiting dirty foreign countries, where was it again, France? Does the Formula E season pass through India? I'd give that one a miss if you can.
Impressive 23 Tom, HA yours sounds a bit rubbish.
Spoons - Looks like you are all set, kind of like the opposite of me. I had an x-ray on Friday and I was in and out of the hospital in 5 minutes. Boom there goes your waiting times. Only have to wait 1 week for the x-ray to get to the clueless GP!
I am still limping about and it is starting to get on my tits now. Half hoping it is gout. I think I will wait for the x-ray and if nothing shows I'll go private. Getting close to 3 months now since the first foot injury.
Not souding good with the foot Andrew..
Ive got a bad foot - but nowhere near as bad as yours. A real pain still on the top of the foot. I was managing it quite well in training till the half on sunday and that seems to have made it alot worse. a couple of days off i guess.
Joe - I ran up near your work at lunch today but didn't bother asking if you wanted to come along. Figured you'd still be resting the guts. Good effort on the weekend under the circumstances.
Good effort on the 10km Sorequads. An all star field by the sounds of it.
Fast finish on my 10 mile tempo run was scuppered by a headwind, squally showers, lots of slippery mud and big puddles along the Thames path in the last 5km or so. Still happy with the session though.
Joe - I was in Bath on Sunday.. I happened to be in Bristol for a family event, so decided my LSR would involve running to Bath. The cycle path between the cities is fantastic. It broke me a little though, I haven't been that tired post-long run in a long time. I was trying to hit MP for 14 of the 18, which may have been the culprit.. but I still feel awful today. Possibly cumulative fatigue from the HM last week. Who knows.
Great 10k Sorequads. I didn't know Chrissie was still racing, well done holding her off!
Welcome Mark
I did 18 with 14 at MP on Sunday, but used Thorpe Park HM to get my MP miles in. Finished in 1:34:10 and felt comfortable. Running Warwick HM this Sunday so will see where I am pace wise!
Great MP runs Ramjet, SteveMac, JCG and DPJ.
HA - Champs start is definitely a long term “maybe one day” goal, would be amazing to achieve that! I’m not sure if I’ll ever get there, long way to go and I know improving will only get harder, but will certainly keep trying to see how close I can get.
Nice work Fat Boy Trim it was rather breezy wasn’t it!
Bath is beautiful isn’t it Joe, lovely town. Glad you made it through the race safely.
Crazy pacing Sorequads, well done on hanging on after such a fast start!
The foot sounds very frustrating Reg, fingers crossed for you.
JCG - Love the Bristol-Bath path, never quite made it all the way to Bath yet before turning back, want to one day though. Well done on the MP, hope you recover from it soon!
Legs felt pretty good on my two recovery runs today, another positive sign I wasn’t pushing too hard yesterday. Although 6:40/mi still seems like a scary pace to be heading out for 26.2 at!
Not sure if anyone listens to the Magness & Marcus on Coaching podcast. It's quite US-centric, and they talk a lot about elite and high-end college level running, but I find it interesting and full of good tips. Anyway, their latest episode is on the marathon, and has lots of good discussion about the mental preparation that's needed for a good marathon performance. They also discuss doing multiple big days back-to-back to simulate fatigue, which sounded very P&D.
Runspoon - I was fairly comfortable with 6:45 min miles for the half, but there is no way I could do that for 26 miles... That must have been a gentle jog for you...Eek
I posted to the thread previously but obviously joined at the wrong time as I got lost in the forum changeover.
Recovery day yesterday after 18mi with 14mi @ MRP on Sunday and looking forward to VO2Max session later.
Morning THM3, how much did you up the mileage from TH?
I cant seem to do more than 50 miles pw without getting niggles and injuries (even at 50 miles i struggle a bit).
That time are you gunning for in Manchester?
Definitely think the LT runs have made a difference.
Struggling to decide on a time to aim for. Everything is pointing towards going for sub 3:10, so I'll most likely pace for that, but it still sounds a bit ambitious to me