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Ey up. Just thought I'd stick my head in and say hello.
CW, CD, Al_P - good marathons, even if not quite what you wanted.
Al_P - sorry to not cheer you on, but I opted to not be around a marathon race day given my current lack of fitness.
Who's next up on the marathon front? TR? sj?
My stomach issues seem to be coming under control and I've switched up my training - km instead of miles, easy being very easy (easy range is currently 5:04-5:26/km pace!!), and the sessions will be about consistency (and eventually volume) rather than flashiness - so it's now similar to what I picked up when I spent the month in Kenya a few years back.
Last 2 weeks were 73km off of 4 days and 86km off of 4 days, all relaxed. I'm hoping for 5 days this week (3 days in), and back to 6 days next week. I even made track last night for the first time in months - 21km as 5km easy, 10 x 600m (1 lap jog recs), 6km jog. Aim for the 600s was 2:09-2:12 (estimated 10k-HM pace based on a starting MP of 3:45/km). Ended up with 2:09, 10, 07, 10, 09, 08, 09, 06, 05 and a 2:00 to finish, all feeling relaxed. Fingers crossed it's (finally) onwards and upwards from here!
Ha ha, who's _not_ doing it? :-) Well I will for sure -- my tenth consecutive one. Congrats on your place.
CD -- great job, sounds like your WAVA tells us you were actually in very good shape.
Wardi -- I'll be getting up to register for BM, but probably better if you can find another volunteer to register you in case it doesn't work having two from the same browser or IP address. I could try on a second PC/private browser session if you get stuck though.
SJ -- rumbled (re aeroplanes) ;-)
WTGY -- golly, welcome back!
A lot of people I hear saying how unfair the ballot is, but they don't seem to soften when I point out that the 6000 GFA places and 20k charity places are open to anyone who can be bothered to do the hard work to hit the required targets.
Prompted me to have a countback of how I've got into VLM over the years; since 1997 think it's been 21 entries
1 x charity
2 x sponsors place
1 x deferral
5 x ballot (100% success!)
10 x GFA
2 x Champs
Best keep that ballot ratio to myself though
Joe, good luck for the weekend. Expect it will be the first of many.
1 charity / 4 GFA
Times
1 2:50 (2017)
1 2:52 (2007)
1 2:55 (2006)
1 3:00 (2005)
1 3:07 (2016)
Joe - great blog, get a real sense of the excitement. Hope you have a great race and amazing time in Kona.
Wardi - if i don't get on line again before Sunday -have a great race and enjoy the beers, wine, cake, curry etc etc afterwards.
7 miles with 2 at MP today though they did come abut a bit quicker than planned so hope the taper is working and legs are freshening up for Abo.
LMH - i had best get crab to come to yeovil again then.
I got into the ballot the only time i applied, i think you just need to say you'll run sub3 as anyone that can already do that is in anyway. I didnt enter the ballot this time though, im right on for Brighton!
6m inc strides today.
Besides I had a thing for the Lochaber marathon up in Fort William. ~500 runners and beautiful mountains to look at. Seemed a bit more me tbh.
WTG - nothing specific as such but mixture of P&D and RW Sub3 schedule and making it up. Probably best mileage for any campaign. Hitting 50+ since early July and five prior to this week were all 60+ with max at 66 mpw. Just about all I could fit in time available to me.
Nicely done TickTock, TR, Wardi.. ticking over nicely.
Rest day today as left knee a touch-sensitive.
London for me has been GFA twice, one club entry and champs 12 times. Next year will be back on GFA. I did enter the ballot once, was rejected, but got a club place that year instead.
I don't know what the % of international runners was at Chicago, but it was a lot more than 3% at the 5k the day before when they put your national flag on your number, it seemed like every other one was non-US. Mind you, that race would tend to attract the visitors staying in the city centre rather than locals travelling in. If London tried to stage something similar the day before VLM they'd get a lot fewer than the 5000 that turned out!
15 @ 8.03s. The general aerobic pace is improving these last few weeks. Fingers crossed that is an across the board pace lift!
5 x FLM/VLM: 2 ballot, 1 club, 2 GFA. Missed out on GFA this year due to the change in T&C & unsuccessful in the ballot however I will be entering the club ballot so not quite out yet.
5M with 4x800m today which weren't as fast as I'd've liked/expected given my reduced mileage this week. Probably have another day off tomorrow given the forecast.
Hope the storm's passed through by Sunday Wardi else the marathon could be a right slog. Best of luck on the day.
Courtesy of letsrun, a week of Mo's training 2-3 weeks out from Chicago:
Mo Farah - Training - 120mpw - 195km
Mon - 20km mod - 78min
15 km easy - 64min
Tue - Track 15km - 2km warm-up+cool-down at 5:00/km +
6x1km in 2:26,2:27,2:28,2:28,2:31,2:41, 5' easy jogging between reps
10km easy - 43min
Wed - 20km easy - 86min
15km easy - 64min
Thu - Track 25km - 2km warm-up+cool-down at 5:00/km +
15x1km in 2:45/km, 2' easy jogging between reps
Fri - 20km easy - 86min
15km easy - 64min
Sat - 40km long progression run at 3:26/km
(first 10k at 3:40/km,10-20k 3:29/km,20-30k 3:21/km,30-40k 3:14/km)
Sun - REST
Only 7 London's for me - one charity place (when I was 20 and had done no running training), 1 GFA and the rest Champs.
I guess overseas runners would just need to get on the elite start - can't remember the requirement for that, something like sub-2:15 for men? They just need to stop complaining and man up.
CW - I won't be doing London 2019, I can't commit enough training to do it justice.
JoeB - shame Katie didn't get what she expected/deserved, but you should never complain about a PB! Have a great time in Kona, I missed a lot of the stuff you're doing as I think we didn't arrive until the Wednesday and were staying a bit further from the race venue, but I wanted to use my holiday after the race rather than before. Plus I had to sort out my rental bike/wheels which took half a day. I remember being amazed at how long the flight from California to Hawaii was, considering that's only about halfway across the Pacific!
TT - sounds like you'll build a good base with that approach. I saw Mo's training on Letsrun - not sure I believe those km times on the Tuesday! Interesting how slow (for him) the easy runs are, which was also the case in Kipchoge's training for Berlin.
Jools - also looks like good base building, lots of steady miles.
Good luck to all this weekend's racers.
5.5M yesterday, squeezed in between getting out of work and doing nursery pick-up. Might get 6M or so done at lunchtime today.
Saw the Mo training on Letsrun, boy they are a mostly a mental bunch on there... So much negativity.
sj - the km ticking past faster has been a bonus I didn't click with until I changed. The letsrun lot are indeed generally incredibly negative. I couldn't believe that none of them had made the connection to Kipchoge's (or general Kenyan style) training.
TT - the left hammy (which ruined vlm and yeovil) tendon is all good now. My right hammy has been tight for a while (but is runnable), so i was proactive and had it pummelled last Friday but its still tight and now still sore from the pummellng too. I need to leave it alone now though.
4m easy earlier, just 12 or 13 tomorrow and then its time to get ready for the thread day out next sunday.
TT -- interesting to see that Mo, like Kipchoge, has a near-full-length long run in there (40 km). I went metric just for my Camino adventure, because everyone talks about the km there.
Back from Munich but I still haven't run since my marathon last Sunday, partly because I needed to be on my bike to get to the dentist just now. I'll do a little bit over the weekend though, I'm sure.
Nice reports again on those tortuous marathons, oh why do it to yourselves? (I know full well why, my mate does them because he enjoys them
)
Al P - Good effort on the Bmth marathon. Not that I'd ever do one again, but the familiarity would kill me - many times i';ve battled along the prom in a westerly direction from Hengistbury to my folks beach hut at Branksome Dene! My brothers mate cousin won it - very good time too
Thanks Wardi & TR - Euros in Malaga were great (would recommend Malaga as a city break - very nice!), but race tactics weren't the best. Have entered the World indoors in Poland in March too. The relays were as tortuous as ever, bugger of a course...Don't think I'm doing Chichester this year though.
Main reason to pop-in is to wish Joe, Wardi & ES all the best of luck for your races. DBS.
Wardi - weather sounds good for Sunday.
Fleet 1/2 opened today, that will do as a pre Brighton test for me 4 weeks out.
All the George (Best) to Joe, wardi and ES.
Best of luck weekend racers, Wardi, hope that weather keeps on improving, ES, likewise, Manchester is fast and will have a decent field to run with (many of my club mates running around 76-82 mins.
Joe, enjoy the race and experience, looks amazing.
Left knee and Achilles not happy. Trying my best to not think about it. Mrs SJ sent home from work today too, full on lurg... Avoidance tactics in full operations.
If I tip up at the XC tomorrow and do 90 mins Sunday, I could be around 50-odd miles again... Maybe too much 7 days out.
Oh re thread day out at Abo, hope I manage to finally meet some of you... Never managed it yet
Just popping in to wish the weekend’s racers all the best as we are traveling tomorrow. Remember to enjoy it Joe!
My bike is racked and I’m back in the apartment with my feet up. Kick off 6pm UK time Saturday, and I’m going to do a brief blog post with some tracking info. Going in planning to love every minute of it but I’ll know there will be times when it’s not a bed of roses. Can’t wait to see what the day brings.
good luck to everyone else racing this weekend; it feels a world away from the Surrey league which is kicking off today!