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Cheers for the kind comments - I'll be goading some of my fellow V45 mates to see if they can beat it (in a jokey fun way :-) - a couple have done some very handy 10k times, like at Battersea Pk Saturday am...
TR - yes you might say I've come to my senses (ha ha). But to be honest, Berlin in 2015 was really a break with a marathon included. I did train hard for it, knowing it would be my last. I could try again, and do say 2.35/2.36 if I was lucky...and still be nowhere in the rankings. Not worth the hassle in my book, loads of fast old buggers about, luckily not so many like track stuff!
Al - Funny you mention the Supernova Boosts. I had some before my current pair of Glide Boost, don't like them, too big and clumpy. Glides are being phased out, but I love them, just feel more responsive. Idid actually buy some Adios for Berlin, but thought they would be too light. Used Tempo Boost instead and they were great.
Gutted that the Glides are going - and the Asics Gel Hyperspeed too!..thats 2 of my 3 staple trainers gone - hoping the Adios don't go too..
CW - I thought dog-assisted parkruns were meant to be denoted in the results somehow, but whoever did the results processing on Saturday obviously didn't know this....
My lunchtime run was a tale of 2 halves, started off with 1.4M warm up to get through the worse section of road crossings, narrow pedestrian sections etc... Then cracked on with a steady effort, but my legs thought otherwise. Usually I aim for a HR of 150-155 to start with, today I couldn't get it much above 145 for the 1st 3-4M (splits of 6:17/6:17/6:13/6:11)Once I got to my park tempo loop and went round once I was on the edge of canning the effort and just going easy back to work. I pulled in for loo stop at 4.5M and after that my legs and HR kicked up a gear. Miles 5-10 were 6:09 /5:59/5:49/5:51/6:00(traffic light stop in town)/5:32(burnt it back to work trying to dip under the hour for 10!). All in all a decent run, 10M in 60:18, so a tiny bit quicker than last week. Pretty sure with less miles in my legs and a clear route I'd be comfortably under an hour for 10M, something which I've never done before.
CW - yes, I fully expected more training marathons yet, I'm sure you used to do the odd one rather than most long runs.
AL - yes I understood, LT = less than. Good 10M there.
I had to take my zero today due to a work trip, do that will have cost me an mlr commute and prevent me hitting my target of 350m for the month, but I will hit the B target of 10m/day average. I spent 7 hours driving today, so we'll see what that' done to my tight hammy during tomorrow' run.
Cracking 5k time for a V45 SC2, where do you currently rank in the UK out of interest?
Charlie .. indeed lovely Temps here. No less than 10-12 at night and a pleasant 14-17 degrees in the day with 90% blue skies. 8.3m on the prom yesterday as I ran back and forth along it's length. Cripes Padams how many lengths did you have to do for the Ironman? ?
Nice to run in t-shirt and shorts and no gloves for a change.
Wardi - sitting on the train in the dark with rain looming at the other end, I'm not at all jealous
3.5M run commute to the train station so far this morning, legs feeling surprisingly fresh given yesterday's effort. Meeting a mate for a jog around Eastleigh and then into work. Couple of light single days now to hopefully recover decently for parkrun
TR - a day of no running might do you some good (the driving probably not though!). I'm going to be touch-and-go for 300M in March, so behind you but not too far. On a completely different note, I keep thinking the "s" button isn't working on your keyboard/phone/iPad or whatever you're using, but then I notice it is working but never after an apostrophe!
TT - Paris should be fun. My made-up figure of 5:45s already had a bit of allowance for a taper, so not sure it will be enough to dip under 2:30. Plus I haven't been doing very high mileage so the taper won't make too much difference I suspect.
10M on Tuesday evening inc. 6x1M on the track. I did it with one clubmate in lane 6 while the main session was happening in the inside lanes, so we did 3.75 laps as the effort (which is pretty close to a mile in lane 6 based on a bit of maths!) and jogged the final bend, so probably only about 40s recovery. Efforts were 5:45-5:50.
Following on from CD's comment on the GPS measurement, we were running clockwise and can confirm the distance on my Garmin was close to 10% over (it thought I was running about 5:20 pace for the efforts, sadly I wasn't).
Only 3.5M yesterday because mini-Padams wasn't well so the day was a bit disrupted (he's better today), then 5M with the dog this morning and will do a slightly longer lunchtime run (maybe about 9M).
TR: I suffered a kind of cranky ankle a few times and wondered if it was driving in my stiff work shoes (now got more bendy ones though), my accelerator foot held in place for ages. I've never been a fan of cruise control but maybe I should think about it next time we get a car, and check it out in the work pool cars. At least then I could relax both legs and move them around freely on open stretches of motorway.
I felt seriously fatigued last night and started Googling overtraining symptoms, which is never a good sign. I thought I'd rest today if I felt the same, but while I'm still ploddish, I somehow feel much better, so I did 11M (in two chunks) before work and will hopefully do another 10 onthe way home -- trying to bag another 100M week ending tomorrow (currently at 75). Unlike Wardi I was hugely layered up today, trying to get a bit of heat training in.
I just got my final email from VLM. On page 10 of the final instructions document it is clear that I (25646) am on the Blue mass Start. I'm surprised by this. For the last many years I've been on the Fast Good for Age start. In fact, after a dodgy year in 2016 (3:13:39) I was still on the FGFA start in 2017 where I was in better shape (3:05:29). I'm in still better shape for 2018 (very close or under 3). Anyway, I know they have to draw the line somewhere, but this seems odd for the above reason, and also, what happened to the "Normal" Good for Age bods being on the Green Start? Any ideas/knowledge?
Glad mini Padams is better today.
Are you sleeping ok Charlie?
It's nice to be top of the rankings Simon.
Last LSR for me in what turned into a glorious morning once the frost had gone. It was so nice out that I made the most of it and did 22 miles with a nice negative split and strong finish. Maybe it's all coming together just in time?
CW - so you were worried about being overtrained, and are planning to run 21M today? Doesn't sound massively sensible to me (although it's easy to say that from an external perspective).
LMH - it was lovely for running this morning. Sounds like you had great run and are timing it perfectly!
9.5M done at lunchtime - chose a flat out-and-back route and was pleased to see some 6:3x miles feeling very easy. I think I might try some MP tomorrow (maybe 13M with 10M at MP, if I can manage that which is unlikely) before a final 20M+ easy run on Saturday.
Funnily enough I associate you with the post race phrase 'felt strong throughout'. If anybody can turn early 5:45s into a 2:30, it may well be you. That said, I've been studying split times (albeit for London, which has it's downhill quirk) and even the most even paced runners need 74ish at half way to run under 2:30.
I did manage 10 at a good pace yesterday evening, having had to change my intention 3 miles in once I realised that the group I intended to join for 5 x 1600 HM pace, 30s recovery (with 3M tempo wu, 2M after) were at a local race elsewhere. I backed off a little and averaged 5:48 pace for the run. On the plus side, that was after a monster 7 days (104 miles?) and only ill effects are a blister on my little toe. My legs don't bother getting tired anymore - they realise it won't stop the next day's punishment so just get on with life.
I have a couple more big sessions planned, including a 20 with 16 @ 95% MP (having already done a 1 + 15 @ 6mm + 5 fast end of easy a couple of weeks back). If I can absorb March and the final few sessions, plus maybe drop a half kilo (postpone Easter chocolate), I might get close. Will probably be down to conditions on the day, groups forming etc.
I'm obviously mainly worried that my "final evacuation" (that has been relatively easy for 13 years on the various smart starts) will be compromised on the mass start. The helpdesk stated that the blue GFA-ers will be queueing with the masses.
I'm a one-trick pony, so my qualification race is always the London Marathon and my target has been 3:00 for the last several years, but as I said, this year my qually time was a good chunk better than the year before.
TT - sesamoiditis still painful, but bizarrely I'm able to run big miles no problem. Just hurts the foot when I poke it or bend the toes excessively.
Had a big weekend of it with a 3h40 run on Saturday morning (no idea of distance, but I'd guess around 28-29 miles of which the last 5 were the quickest), then another 5 miles in the evening, followed by a decent 12 the next morning. Two days later did 10x800 on the track avg 2:48, then 16 of my quickest midweek miles for a long time the next evening.
Not sure tapering makes much difference to me tbh, so another couple of weeks with a bit of fine tuning and we should be good to go.
Good to hear that the sesamoiditis isn't affecting your running Dan.
Sounds like an 'interesting' February BEJ - amazing that you're back to where you are.
Padams - A good time of year for 6:30s to feel easy!
BEJ - Nice steady 10M after a big week and after achilles trouble (sounds familiar to me!)
Dan - Good mix of volume and speed there then! Looking at the VLM final instructions you won't be needing to stand up for 3 days before the race this year?
Running mate had to bale on the planned loop of Eastleigh this morning, conveniently messaged me just as the train I was on pulled into Southampton station, so i took the opportunity to hop off and run the 8 or so miles up to work. Oddly my legs felt quite rubbish compared to before getting on the train, wonder if the sitting down for 40mins made them seize up a bit... Was glad to get the plod over and done with!
LMH - Good work on the 22m, keep ticking in the taper.
CW- I was driving a big van, so LT ideal for that length of time, but my legs seemed ok today.
6m today, only slightly tight hammys (both legs so that must be from all the stretching), will try to run a 're end distance tomorrow.
In other news I received my vlm email today so deferring my place had worked (even though it's not supposed to) after all.
April Marathon dates
Paris - TT
Manchester - SJ
Brighton - UDS
Great Welsh - OO
London - TR, DanA, CW?,Joe, Jooligan, Al_P, Padams, BJ, SK, CD?
? - LMH
5m recovery this morning after a faster 7m y'day inc. 3m 5.50. Slight issue with my left hip still (think its caused by allowing the pooch to sleep on our bed and she takes all the room, causing - so she is back in her basket for now).
Paris - TT
Manchester - SJ
Brighton - UDS
Boston - LMH
Great Welsh - OO
London - TR, DanA, CW?,Joe, Jooligan, Al_P, Padams, BJ, SK, CD?
Been off all the starts in my time and no preference TBH. Green this year presumably with the other senior seniors.
We're now in Malta for Easter and running in short sleeves for the first time in 5 months. 11 miles in 20+ degrees yesterday made a nice dhange from snow! Last long run before VLM on Sunday or Monday.
Simon - you got me thinking about track today, I remember a key session of 10x400, 60sec rest, you had to do them under 60sec or you had to miss the next. All done in 20min too.
CW googling over training made me smile given 2 rest days/week. I have googled it a few times recently too due to my hurty quads (that wasn't even in the symptoms list).
16 wet and windy miles today, no tight hammy, just the usual achy quads. Maybe I'll find a way to roller them as well as the hammy. 16m salvaged the week a bit too.
10M road race today was a bit disappointing with fatigue getting the better of me. I was running in ASICS Piranhas too & with about a mile and a half to go I was regretting the lack of cushioning. Calves were very unhappy with me at the end too. Managed a 7s PB but was looking to take 90s off really.
I'm jealous CD - though I did manage another dry run this morning which was appreciated.
Easy to roll your quads TR but lots of quad stretches are probably as beneficial.
I always enjoyed the green start Wardi though it was nice meeting some of the guys from here last year.
Hope your hip eases OuchOuch. No London for me, Boston (Lincs rather than the glamorous one) on the 15th for me.
Backed up yesterday's 22 with 14 today which was easier than I was expecting. 100 miles for the week with tomorrow's run to come so unless the weather is really foul/I come down with the lurgy/legs seize up/knee gives way I should manage my highest mileage week of the year before heading into the madness of the taper. I intend to keep running every day unless life/whatever dictates otherwise but will reduce the volume by about 25% next week.
LMH - wow, 100m in 6 runs in 6 days, no wonder you have legs of steel. So 80ish next week ? Race day 2 weeks time? I'l have a roll about on the roller later.