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P&D Autumn Marathon 2018
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Scott - Sorry to hear mate, I did see the results Nick posted afterwards so knew you'd just missed out. Been speaking to him this morning and he said to say that conditions were far from ideal, so on a better day I think you'd have been there. Nearly went down to Wimbledon myself last night (I think you mean 14:10 for the 5km!), the track is a 10 minute walk from my house. Nightmare for your coach, you should've got him to call me, we've got a spare bed!
Monster session on the bike this morning, basically a 50 minute time trial around Richmond Park, as hard as you can. 40 miles total in 2 hours. Could barely turn the pedals on the way home.
Thanks for the LT pace advice a page or so back chicksta - you mentioned you did 4:43/km for your first sub-3:30 which gives me some added confidence considering I'm working with 4:39/km. Great 10k result, did you get any prizes? And a promising 20 miler too. +1 to cool and overcast in Berlin. An odd lie-in will do you good.
Seeing a live badger is a good running highlight Macca. I have only ever seen squashed ones next to the road.
Good 30km HA.
Nice cross-training with the dancing, partying and walking Jools.
Well done on your city2surf PB and high placing John. That is a lot of participants!
Bad luck on the conditions yesterday Scott. Moving house (or helping someone to) is good cross-training. Will watch the video thanks. Not fun for your coach regarding the car.
Well done on your tri Reg even if you weren't happy with the results, hope that Achilles improves soon.
Hope the biking increase went well Stevemac
Well done on your pr first finisher and PB muddy. Hope you don't have any illness lurking at the moment.
Good Sunday race SQ despite the distractions and shoe issues. Nice conditions/ course by your writeup. Good MP session. Thanks for the Ethiopian / video links will have a look into them.
Good biking Joe.
For me a 10.5 (errm 6.5 mile) tune-up race yesterday. Warm and a bit mugggy are not my best conditions but I was very happy to get round in 45:57 for 4th in my age group (F40) and 10th lady overall (of 147). Went through 10km in an inofficial PB time (43:57) so will definitely have a go at that one in a 10km in 2 weeks time. Lost a bit of time on the first mile due to congestion and on the second due to stitch but felt strong legwise the whole way round. The lungs struggled to keep up with them though. Please to finish in front of some pepole I would normally be behind. 4 seconds were missing to being able to stand on the podium for my age group but I did at least get to stand next to it as they were pretty generous with prizes. Rest day today, LR tomorrow and then a hill race on Sunday - will take that easy though - just out to score some points at least for the team.
Quality work on the bike Joe, I attempted a 3 x 15 minute session at a similar wattage on Sunday and only managed 30 minutes so 50 minutes is great going, you may be one of the few that can match that FTP over an hour for real. What's that Richmond Park loop like Joe, seems a lot of the London based triathletes go there, is it just because there's not much else or does it provide a good ride?
Muddy, running hills, even small ones probably isn't a good idea! I have no idea about my shoes I just order a pair off the internet that look alright and put them on! I have seen a physio befoer about it and I am doing the previously prescribed eccentric loading. Also doing some calf raises, foam rolling and general other bits. From what I've read I think it's best to just moderate the workload. Although I've barely broken 30 miles in a week all year.
Reg: calf raises should hopefully do the trick. But perhaps it's time to go to a running shop and find the right shoes to speed up achilles recovery ...
Impressive bike stuff, Joe. Has your leg recovered fully from the IM accident?
Hazel: Top work at the 10.5k
No bling for me - it was a very low key affair around the proper 10000m event on the track.
Just a 10 mile jog this morning. It's heated up again. Sigh.
Reg - We've seen in the past that you've got strong form on the bike, just need to get back into the swing of it with some harder riding. I think my FTP at the moment would probably be around 325w. Richmond Park - bit of both really, it really is the only place to ride in south London without having to travel out to the countryside which takes 45 minutes to get to. But it's an awesome 7 mile loop - really testing and technical parts to keep it interesting. Not a place to go to ride fast times though!
Chicksta - certainly logging the miles at the moment, great stuff.
Katie did the dreaded 12 with 7 @ LT session this morning. Anyone got that coming up?
Morning all.
Have you tried to increase iron, HA. Worth getting retested if you have? Nice fartlek.
Hope the Achilles heels up (groan), Reg. As Joe says, an opportunity to smash out some swims and biking.
Hard luck Scott. Good luck tomorrow. Packing the races in. The benefit of shorter stuff I suppose! Although for significantly more pain...
Joe that is shifting on a hilly and twisty course. And a huge power output.
Great racing Hazel. Podium spot as well!
Nice 10M jog, chicksta- definitely language from this thread!
Cracking run this morning. Decided to go long today rather than Sunday, with half an eye on a 10k in 9 days and fitting in another long one next Wednesday. 9.2M warm up, then local laps for 10M at MP effort. Really pleased to run these between 6:10 (downhill) and 6:30, for about a 6:22 or so average for the section. Listened to music (very rare) and had a couple of caffeine gels which seemed to help. Now about the crash and burn! 20M at 6:59 average total. Real confidence booster.
Joe, that loop sounds ok but I don't think I could cope with being in London. I take for granted the pretty good cycling we have around my area. I reckon I am just missing the long rides, I did a 10 mile TT in July and knocked 1 second off my PB averaging 334w so I reckon I am still around the 320 FTP mark. I have 11 weeks until the Euros which is probably about a week or 2 after Kona.
Did 40 x 100 in the pool last night and went as quick as I've ever done but I am pretty fatigued today! That's got to be close to a yellow card HA?
I liked the 12 with 7 @ LT when I did it.
Just a 10 mile jog, Chicksta. I look around my office and see plenty of people that would see that as a major challenge!
Didn't mean to sound blasé about that 10 miler. The jog referred to the pedestrian pace rather than the distance
Hope you can manage that long run, Hazel.
Steve: Good turbo training there. Being stuck indoors must be hard though. Good training for mental strength I suppose.
I've no idea what FTP is
SQ: Boom. Brilliant run there. I just did my 600m reps at your MP and thought I was fast
Felt pretty washed out this morning but gave myself a good talking to and a kick up the backside to do the session on the treadmill. As much as I hate treadmills but they're great for intervals. Just an easy run tomorrow and then a HM race on Sunday.
Happy weekend all
SQ - long run sounds like a real confidence booster, great pace as well. Looking promising.
Reg - yeah it's not ideal, especially if you want longer riding. Like everything else though, you just find a way. How fast you doing those 100s in then? No yellow cards being used at the moment as HA has gone AWOL again; it's a free-for-all.
Steve - how is the new turbo treating you?
Hazel - be careful in the thunder..
Nothing major for me this weekend, might have a pop at a hilly parkrun though - we've got a club 'mob-match' up at Gladstone Park. With my running at the moment, will be lucky to duck under 18 on a hilly course.
HR on both recent 10K training runs was high for the pace but I put that down to lack of fitness from a month away.
The HRM is unchanged & the data is smooth so looks pretty reliable.
Usually find that a fast 5K race time correlates with a higher average HR. Challenge now is to get my aerobic fitness back without exhausting myself.
Winning time was 1:21 for the men and 1:36 for the women.
Sounds like your 10km PB is in for a big rediction soon Hazel
Hopefully all the loading etc over time will sort it out Reg
Looking further ahead is anyone running Telford or Leeds Abbey Dash 10km?
Massive confidence booster SQ, great run!
Good to see your managing some cycling Steve
Sounds like a decent run chicksta on a far from ideal course, I remember doing the 'flat' MK marathon over here that was flat apart from the million under passes you had to go down and up, felt like mountains at the end of the marathon
The fitness will return quickly Jools, no harm in having a couple of down weeks to let the body recover anyway
Yesterday did the 800m/400m double at the Southampton southern athletics league match. About 40mins between the two. In the 800m tucked into the pack going through 400m in 62 and kicked with 200m to go winning in 2:02:5. Then in the 400m was a non scorer with 2 other blokes much quicker but didn't disgrace myself compared to them running 55.1. Not a bad days work! An hour today at 6:47 pace. All easy now until the final track race at Watford on Wednesday
Solid performances Scott: a win’s always popular at a league match.
Pushed it today with 10K before brunch then cycled 10M for a 2K swim. Very tired from 2 late nights catching up on all the summer athletics so the swim was slow. Took the scenic, hilly route home & pushed hard. Was dripping with sweat when I got home but quick change of footwear & I headed out for another hilly trail 10K. I bonked badly after 5M so cut it a bit short. Legs are cramping badly now as if I’d just raced a marathon! Oops.
Early night calling.
Very fast long run SQ - just to reiterate my comments above, while I could do a session like that, I’d be bollocksed for about a week. One to place in the schedule very carefully. Which I’m sure you have !
Jooligan - Sounds like you are just rested more than anything. I find higher heart rates are harder to achieve when I’m tired at the peak of a training block. I wouldn’t sweat over today being tough, you’ll soon get back the coordination (and economy) that disappears after a break and makes everything feel like much harder work.
Hard luck with the wind on the sub 2 attempt Scott but nice to pick up the win in the league. Best of luck for Watford.
Around 63 miles for the week for me, best mileage I’ve had for a while. The highlights of the week were 6m marathon effort, parkrun in 17.22 for 4th, and a nice long slow run of 20 miles in warmth and humidity this afternoon. Rest day tomorrow.
Nonstick: I believe MP runs are meant to be effort based so probably a tad slower than target atm. Saying that I think the training benefit would’ve been better had you done the 12M at target pace & bookended them with some slower miles even if the average pace was slower. Btw 160 sounds pretty high for MP imo. What’s your max?
Great racing Scott. Is it a final crack at the 800 at Watford on Wednesday?
Standard Jooligan - diving back into it!
Impressive parkrun Muddy, great stuff.
Nonstick - As Jooligan said, you're much better to follow the script and run the slower miles either side of the marathon pace segment to get a better idea of where you're at. Those 12 miles at MP should feel hard but just about manageable. Heart rate is very individual, and you should use past races to get an idea what is sustainable for you. My marathon heart rate is in the mid 160s for most of the race, but everyone's will be different.
We had a 'mob match' against a rival club at Gladstone parkrun on Saturday. One of the harder courses I've done, 2 laps and some pretty tasty hills. I gave it a pretty hard effort, and ended up with 17:57, which I'm not too unhappy with. However, with 250m to go I was in a group of 3 and they both out-kicked me which was less pleasing. Need to work on that mental toughness.
60 mile ride and 4 mile run yesterday. 8 weeks to go to Kona and the proper hard work starts this week.
Excellent hilly Parkrun and weekend's training Joe. On 'mental toughness' - I remembered you ran a half (or was it a marathon) after a collision with a car in the bike phase. I don't think you have to worry too much on that front.
Hazel - great racing, and a confidence booster to finish ahead of faster runners. You seem to have had a strong training block so building up nicely for Berlin. Almost taper time!
Chicksta - great result on a hilly course. I always think of them as great for learning to run at changing paces, which can be useful when you need to move between groups or just up the effort in the closing stages.
Scott - congrats on the win, sub 2 seems close. How many more races do you have?
muddy - big mileage week must be a good sign for you, if you can maintain that you’ll be in great shape to finish strongly.
Jools - great efforts at racing/training/mixing it up
joe - solid training again, you’re carrying the fitness through well for the Kona block, must give you bags of confidence.
SQ - racking up some seriously impressive training, great use of the school holidays! What big sessions do you have coming up?
I managed a couple of longer paced efforts last week. Firstly 10k alternating 1k between HMP and sub-MP. I have done this at 10k/MP in the past but happy just to get through it. Then yesterday did the P&D 22M w/14M@MP, coming out at 6:37/mile (or 4:07/km) on an undulating loop with over 800ft. I always dread this session but once I’m into it I quite enjoy it, it’s hard but not enough to leave you wrecked. Am enjoying making up the weeks as I go, may do some more long intervals this week.
Good 800 win Scott. Best of luck for your final track race in Watford. I hope you get optimal conditions this time.
Hard mix that yesterday Jools.
Good week that muddy.
Good luck for the start of your training block Joe.
AWC: phone break is a good idea. Well done on your sub 20.
Great 22 miler John.
spoons if you are currently lurking: keep forgetting to ask how your feet are?
Hill race for me yesterday - 8.6 miles with 855m of ascent in 1:36:38 by my watch and 1:37:20 officially (strange as I started my watch a couple of seconds before the line and stopped it a few after). Was in two minds whether to do this one or not as I hadn't done any decent hill training in a couple of months and I had done a hard race on Wednesday and a long run on Friday. I wanted to turn out for the team though and also get a fifth race done in the series so as to get an overall finisher ranking. Kept the effort sensible so I should recover from it ok for this week's training. Spent most of the downhill bits pulling up my shorts every few seconds which was a bit irritating - they are a bit too big but so far on the flats and ups I've had no trouble!
Legs didn't feel too bad this morning on a four mile recovery.
Muddy: Great week there. For a moment I thought that 17:22 parkrun was run at MP
. And what a brilliant 22 miler you did on a tough course. Excellent work.
Nice track double there, Scott.
Crikey, Jools. That's one tough little private triathlon you did.
Well done on the mob match, Joe. Only 8 weeks to go. Time flies.
AWC: Very impressive seeing you knock out a sub 20 park run already.
JohnOz: alternating MP and HMP is such a great session. I used to do it pre injury. Must get back to those eventually. It makes MP feel easy
That sounds proper hard core Hazel. Well done. Hope you don't get Tuesday legs
Just a 6 mile recovery run for me today. Legs were surprisingly bouncy. Clearly the MP yesterday didn't wreck them which is just as well as I have one final big week coming up.
Full on day that Jooligan no wonder you were ready for sleep
You're flying nonstick, you should be pushing towards those mp runs being target pace but obviously unlikely to be possible early on in the campaign so go by effort. Only thing I'd say is just make sure doing the long run that quick affects the rest of the training, if so consider dropping the pace for the non mp parts
Solid week muddy with a good mixture of training
It's a 1500m at Watford this week Joe, haven't managed to run a PB in the 1500m this year so hoping to end the season on a high. Look forard to seeing more crazy volume of training from you over the coming weeks
Good to hear the recovery is going well AWC, I may have missed it but whats the next target?
Smashing long run John!
That sure looked a tough race judging by the elevation Hazel, legs obviously in decent shape if after that they're okay this morning
Some decent LRs being posted, SQ, John, Muddy and Hazel (plus hilly race).
Likewise, well done on the placings Chicksta, Berlin sounds like its coming round soon. I might go and have a look at the list (whistfully).
Nonstick, can only echo what others have said. For me, I find MP pace doesnt change a great deal, more the ability to hold it for longer gets better.
Joe - like Scott, looking forward to the Strava feed whilst I munch my bowl of cereal in the morning.
AWC - SDW100 registration opens this Saturday I believe - although appreciate it might not be on your list of immediate priorities.
Jools - love that training.
Ticking over here, without a plan my runs all appear to be merging into similar distances at similar paces. Prompted by paying my GFA entry and a snow cancelled rearranged half fast appearing on the horizon I might start a P&D plan just to get me running at different paces.