Howdy, Stranger!
Categories
Options
Sub 3h15
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
sensible work G-Dawg.
Thanks, Gerard... I keep checking po10 just to make sure!!!
Gul/Birch, i take Birch's point that one needs to capitalise on fitness as you never know what is around the corner. I have just found that for me, my best marathons (the ones I have finished and not had an horrific time) are the ones where I have erred on the less ambitious side of my fitness. Where I have gone with the more optimistic approach it has backfired on both occasions.
3 miles over lunch was unpleasant. My quads are still a mess. I have still to get a good nights sleep since the weekend. Even my garmin status advisor is onto me telling me for the first time I can recall that I am 'detraining'.
Sports massage this evening will hopefully help things along.
DT19 a cracking report , you held on right to the line and got your reward for holding your nerve ,the one most of us want but few will achieve, very well done.
Nicko a very tough race the heat must have been unbearable fair play.
Badbark happy birthday and a nice 3:15 to celebrate.
Not much to report here , ran a 5k for the club , went ok (21.14) but didn't run a step last week and nothing this week either so far just too busy (making excuses !)
Great to see the regulars are taking up the slack ......
DT - hope the sports massage helps and you can get a good sleep and decent recovery.
Leslie - good to hear from you. Hope you get some time to do a bit more running soon.
Out late last night with some old work colleagues and didn't get out till 5:30am this morning. Did 9 miles with 7 @ 7:32/m. Let's call it MP
Not sure if I'll get to post any more till next week, so must wish Stevie and Lorenzo good luck at Abo this weekend, plus anyone else racing.
I'm enjoying nice weather in the Lakes and aiming for a 60 mile week.
Nice 'MP' session, Gul!
Thanks, Leslie!
Enjoying the carb load, Stevie. What's the plan in terms of grams etc?
Massage went well and feel much better for it today. Will try and get a run in tonight though it isn't priority this week. This time tomorrow i'll be sat on a flight to Barcelona where it's set to be 23c and sunny all weekend.
I'll be interested to know the carb load info too, Stevie. My approach is very unscientific in that I don't have many on the Monday, Tuesday, Wednesday, then eat whatever carbs appear on Thursday and Friday, then eat more of them. Saturday is carb themed but not huge amounts.
I think I'd like to try something a little more structured to my weight and needs.
Big work night out last night. Have decided sleep is more beneficial tonight than running.
Got a small trail route planned for Saturday. will probably start ramping things up again next week.
It's quite nice this post-marathon glow malarky.
Stevie, yes I aimed for 8g per kilo so I targeted anything just over 500g, albeit I didn't count on the Saturday.
Thanks, G-Dawg. First childfree break in quite some time for us. The 2-3 weeks post mara are always well needed and earnt for sure!
DT - That made me laugh out loud. I totally get that and that time is yours forever. It's brilliant isn't it? Have a lovely break in Barca.
I'm really excited about our boys in Abo. Can't wait to hear how it goes.
Gul - Sounds fabulous. Very romantic! Have a wonderful time.
Birch - I love your posts. It's great to have someone with so much experience and to be able to share the passion and wisdom you have for running!
G-Dawg - Great pacing duties. It's very rewarding to do that. Nice one.
OO - 60 miles pw is great. How is your knee?
Juggling work and life commitments here but had a lovely 10k jog with a fellow work colleague from our Cape Town office today. It was one of those lovely runs with a misty light rain fall but very pleasant temps about 17c. Will do some tempo stuff tomorrow with another pal. The body feels great a the mo and I'm raring to go. Just need to find race and let loose.
Done a few miles in the sweaty gym this week, had it to myself so no horrors to report, although when I flicked round the TV channels to find something to deaden the boredom the best offering was camel racing from Dubai.
Off tomorrow to the absolute a**e end of the boonies so mainly dropping in to say good luck to those racing this weekend, enjoy it and above all, DBS!
Joolska - hope you're alright, for Britain;s "Cycling City"; Bristol can be a right arse to ride around at the best of times.
Best of luck Stevie and Poacher this weekend - look forward to hearing some tales of success on Sunday afternoon!
It's a good job I did drop out as I am barely able to walk normally let alone run after Chester T Squirrel esq has chafed me to oblivion - it's like someone has belt sanded my inner thighs! Looking forward to getting healed and trying out my new Inov8 Roclite 305s before Gower.
Jools - Very scary that. Please do be careful. Bikes can be such dangerous things as there are so many idiots out there.
Nicko - You sound in a bad way.
5 miles in the glorious sunshine along the prom today. 1 mile w/up easy then 3 miles tempo with 1 mile w/d. Tempo pace came out at around 6:44. That was a nice run.
Gul, I haven't congratulated you on a great HM, well done, Squire!
Nicko, rather you than me, Pal. That sounds horrific! Well done on doing that run, though.
WFH today so managed a cheeky lunchtime 5 miler in nice conditions. The first mile was at 7.03 pace. Less than 2 weeks since I averaged 7.05 pace in the Chicago marathon, today that pace effort felt like sub-6!
Just goes to show how long race efforts can take to recover from (well, me anyway). I loosened up a little and averaged 6.51. I want to maintain that pace on these runs for the rest of the year and carry it into the London campaign.
Good luck to the racers this weekend, especially the thread smackdown boys in Abo.
You lads give that course a good kick up the jaxy for me as the weather last year thwarted a PB attempt, missed it by 14 seconds.
I've said this already, but the water stations are quite spaced out, so don't get dehydrated like I did and puke twice at 23 miles. Watch out for the incline in the last mile.
It's a good event, run well and DBS!
Nicko - That sounds painful! It shouldn't but the comment about Chester the Squirrel chafing you to oblivion did make me chuckle.
G-Dawg - Thanks for the tip, I'll be taking s salt capsule every 30 mins and will take on water at every station so hopefully that will keep on top of it.
Thanks everyone else for the good luck messages. Itching to race now! Just a 20 mins jog to do tomorrow then it's race time.
Gerard - you seem to be in good shape - you're right - find a race !
quiet week here - 29.5 so far - all pretty easy (legs still not fully recovered from the XC)
lastly (but certainly not least) good luck to Stevie and Lorenzo tomorrow, and any others in action
Ref caffeine: as long as you are not sensitive to it it can give a good boost in racing. I normally take a caffiene gel/shot before a shorter race and I'll be taking 2 caffiene gels tomorrow
Gul – Yeah, as Poacher say’s don’t stress too much about targets. Run honest, work hard over the last 10k and see what time you end up with. We do this for fun after all.
Stevie – Good luck, run a cracker!
Lorenzo – I always stay of caffeine for a week before a major race, and then take a 200mg tablet an hour before the start. The caffeine definitely makes a huge difference, although I’m not sure how much abstaining for the week does. I’d recommend taking caffeine but be careful with coffee, if you haven’t tested. It moves the bowels! I hope you have a great race.
I ran 15 miles today including a Parkrun after 9 miles. I really went for it, treating the Parkrun like a race and I’m chuffed with 18:07. That’s only 4 seconds outside my Parkrun PB and fastest since 2015. It’s also my highest WAVA in a Parkrun of 80.77%.
I’m surprised I managed to run so well, as my legs were stiff after the 3:13 training marathon on Monday and 5x1 mi intervals on Thursday.
This week I also clocked over 3k miles so far this year. I’m still on course for my goal of 3650+ miles for 10 miles a day average.
Massive congrats, Stevie, well done!!