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Overdone it?
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I am currently buoyed by my last few 5k outings but realise the gains will plateau out eventually. Would love to post another PB at December's race and then look to carry on with the training for the half at the end of March. I still have huge doubts sometimes though concerning the pace I have to run in order to get the time I'd like. I have to keep telling myself I'm new to all this and still establishing that base level of endurance/fitness.
Here's my progression over 6 months or so:
In Jan 2014 I was running around 20-25 miles per week. By March around 30-35. I would say my training then wasn't optimal and I was running in what now feels like a pair of clogs ! You are much younger so I would say you have every chance of running a really good half in the Spring.
It stands for Punish and Destroy.
(Advanced Marathoning by Pete Pfitzinger and Scott Douglas)
Easy 7 done today. Absolutely chucked it down. Didn't take my waterproof jacket with me to make things worse. Fun all the same.
I remember the days well when every time Muddy ran a half marathon he would be 2 minutes faster than the last time!!!
David, P and d books are a very good read as others have said. I have the advanced marathoning book and faster road racing. The schedules are very tough in my view. I followed the entry level 55 mile schedule for London 2014. The clue is very much in the title of the book and I wasn't near advanced back then!!
Tommy, I assume you didn't make Pitchcroft?
Well done on last weeks training, Mcf and good luck with the schedule.
A fairly light weekends training after Friday, left me feeling rather refreshed going into today's session of 2k at 10kp (90) 1k at 5kp (3 mins) Repeat, (3 mins), Repeat. 9k volume in total. Plan was to start at the lower end of each pace zone first time around and progress each time. I pretty much did that with the 2k efforts starting at about 6.16 pace and ending about 6.10 pace. The 1k efforts came in 5.59, 6.00 and then a final disappointing 6.12. The 2k efforts felt quite controlled, it's that step up to 5k pace that puts me in my discomfort zone.
Easy 8 tomorrow then very little happening as I role into Sundays 10 miler.
That session sounds horrible, DT! Not surprised you struggled with the last 1k.
David - I'd agree that you are only at the start of your journey and have loads of scope for progression, probably with fairly minimal increase in training load at this stage as long as you are consistent and train sensibly.
Yesterday was meant to be 8 with 4 at LT but needed to fit into my lunchbreak so did 6 with 4 at LT. Felt ok and speed a little ahead of what I was expecting which was good. Got up at an ungodly hour this morning to do a 4 mile recovery run in the rain. So early that I had to take a head torch as the council turn our streetlights off before 5:30. 9m tomorrow morning, again pre-work so another early one. I might try an off-plan flat Parkrun on Saturday to see where I'm up to as bit uncertain what my paces should be at the moment.
Blimey McFlooze, getting up in the freezing cold early hours for a *recovery* run is proper Eye of the Tiger stuff ! Well done on the threshold efforts and good luck for tomorrow am. Have you started on the P&D plan for Manchester now, as that sequence of runs seems vaguely familiar ?
Nearly 20 miles up for me so far this week. Mostly easy but went for a double fartlek run on Monday. I was feeling frisky, so peppered the lunch run with some faster bits then went for it again in the evening with some speedy hills.
I found Daniels a bit less so, with LT runs being a bit slower than what i'd consider 'proper' LT, i think maybe LT + 15 seconds ? Still challenging but obviously feel less fecked at the end. Nevertheless, i certainly had fitness gains from it.
Still feeling Sunday's 15 when i woke on Monday so i've switched to evenings and Monday came out around 45 seconds a mile slower than normal so a proper recovery run. Last night was noticeably quicker with a pal and i took the opportunity of doing a longer one with company.
6-10
Looks like this time the comeback is on, Mace.
Muddy, decent fartleking. I find these faster sessions actually leave me feeling much less battered than higher mileage at a slower rate. not a surprise as when I followed the run less run faster system religiously a while back my legs felt great. Ad I said then I think faster running suits my gait more.
Delving into stats now available to me, Tuesday's session my garmin ground contact time percentage was very close to 50/50. 8 miles at 8mm today and it was more like 52/48%.
Easing into a taper now for weekend then few days recovery and back at it for main goal (Brass monkey and operation sub 83).
DT - I'm not sure about a comeback but i'm confident ( bar injury ) that i'll be on the start line in April. Never paid any attention to the ground contact stuff myself as i expect it's ok if you're there or thereabouts but worth looking into if you were something like 10/90.
May sneak a short one after work as i have my eye on a 50M week
6-10-6-5
From front page of site - does this mean it didn't go very well?
36 miles up for the week so far - sounds like nothing compared to the above. I'll have a break from running until the race Sunday morning (a biting wind is forecast).
I have to enter races for the threshold parts of marathon training, though for Hull I don't recall doing much threshold work until very late on, when the penultimate big run was 10m mp and 3m threshold (and I did that within Kenilworth half). Edit: Oh yeah, and a parkrun at threshold.
10 miles at threshold for me this morning in 58.20. So a minor 6s 10 mile pb to report ! I am distinctly happy with that after getting utterly drunk and not sleeping at all with erm... food related illness ... on Friday night.
The race was held under pretty blustery conditions and I felt like I was running a lot slower than I actually was. However going through 5 miles at 29.10 and seeing a lot of people from the 5 mile race finished ahead of me gee’d me up as I was called out 4th in the 10 mile race. I made a big attempt to close the gap to 3rd in the final three miles as I felt strong, but just couldn’t make it. Delighted to pick up 1st v45 trophy and a £25 Argos voucher though. That’s Christmas presents for the family sorted
i put in a lacklustre performance annoyingly. i felt crap in the warm up and in the first downhill mile as i struggled to run faster than 6.20 pace i knew it was going to be a battle.
somehow i clung on to a reasonable pace to run 63.40 and miss a pb by 14 seconds. Mile 9 cost me it!
I lay some blame at fridays work party also.
Thats 3 distance pbs of 6 this year (5k, half and mara) so in that respect its not the clean sweep ive managed for last few years though my cumulative shortfall in other 3 distances is 29 seconds (5 mile- 10 seconds, 10k- 5 seconds and 10 mile- 14 seconds).
Onwards and upwards though with Brass Monkey in a mere 5 weeks.
I took an SG style F-OFF having done an extremely ploddy 3 miler on Thursday evening. I intended 4 but had had enough after 2 and it was sooooooo slow !!
Then on Saturday it was a similar story for 3 miles, right leg was aching and i was fighting the urge to turn back home. I didn't cave though and shortly after things improved and i ended up with a 16 which was rather pleasant on the whole if you take out the start and the last mile up hill.
Resisted the urge to top the week up to 50 yesterday evening as i think the signals on Thur/Sat were that i'm probably at my limit at the moment
6-10-6-5&3-0-16-0 = 46
I had an abysmal week's training as spent 4 days drinking in Croyde Bay. Did manage to get out for a few long walks but I'm treating it as a low mileage week. Back into the swing of things today and going to test out some new running shoes.
I saw the official results had me at 58.18 on chip ... so, Mace, I'm happy to upgrade it to a huge pb now
5.5-8 for the week so far.
Morning.
Muddy - good work on the huge 10 mile PB. You seem to be going well at the moment, are you in for THE marathon next year?
DT - shame you just missed out on a PB but still a decent time and you achieved your main goal for the year. Looking good for a PB attempt at Brass Monkey too.
Mace - good mileage. Don't push it too much, plenty of time to build for London.
I've continued with some jogging about generally getting to about 30/35 miles/week. The only run of any note being a parkrun sandwich on Saturday morning comprising a muddy 6.5 mile warm up along a footpath next to the River Soar-a muddy Loughborough parkrun @about MP (felt more like HMP effort)-and a muddy 6.5 cool down. Was enjoyable for the first 14 or so miles but then became a bit of a slog...still a good way to kick start marathon training.
7-0 so far this week.
Congratulations
Meanwhile I am back over 50 miles per week so starting to feel a bit fitter. Not as fit though as my shiny new Garmin thinks I am. I bought a 235 in a black friday deal because my old watch was having trouble finding the satellites and my running pal neighbour Fifi was getting annoyed standing around in the cold waiting for me. I am particularly enjoying the Wildly Optimistic Race Predictor feature.
Oh also I am getting a puppy.
Good luck with the puppy
I've had a bit of a setback unfortunately.
During my long run on Saturday, I trod on something that made a crunching sound and it caused me to yelp like a puppy ( topical ! ). My foot immediately felt hot and i feared it was bleeding so turned round to check what the offending item was and it turned out to be a bicycle derailleur. As it wasn't glass i carried on and it felt ok for the remaining 10 miles. Monday morning it wasn't feeling right before and after a 5 miler, then i had to cut short Tuesday's run as it was worse.
So no running since Tuesday morning but it does feel better today so i'm hopeful it's nothing.
Oh good, so Mace and now Lit will both be beating me in London again this year!!
What's your VO2, Lit? My pb plan wasn't quite that, however it does indeed make things easier next year!!
Hopefully it'll be fine in the next day or so, Mace.
Easy 12 for me last night. 7 planned over lunch.
Haha, my actual VO2, DT, or my pretend VO2 from the watch? Latter is 59 - based on a couple of weeks worth of easy runs, a couple of sessions, and a not-very-impressive-but-okay cross country race. I think it's because I have a high max HR (and yes, I know wrist-based monitors are less accurate than chest straps, and no, I don't care).
yes, your pretend one of course, which sets all your race predictions.
I always find it strange when I have just raced a half (for example) and my vo2 goes to say 60 and it predicts I can run a 1.18 half, when I have just run one so hard in 1.23 that it has given me a 5.0 training effect and recommends 72 hours recovery!
lit - agree with you on the optimistic race predictions. My 235 has me doing a marathon at 3:05... nope!