Sub 3h15

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  • Gul DarrGul Darr ✭✭✭
    edited December 2018
    GD - great track session; showing some excellent speed.
    OO - nice double and on course for a good week.
    Badbark - those stats are from the new chest strap?
    DT - all the best today and hope the weather is kind.
    7 miles into my run yesterday I felt faint and had to stop or else I think I would have keeled over. I was fine after holding onto a fence for little while and decided to walk home (fortunately I was doing 6 mile loops and it was only a few mins walk!) Had a good night's sleep last night and not planning to go out for a run. Back to it tomorrow all being well. 66 miles for the week.
  • BadbarkBadbark ✭✭✭
    edited December 2018

    DT – Thanks for the GCT and vertical oscillation info. I’ll have to look into it all to see what I need to do to improve.

    OO – Well done in the XC and not getting too messy at your party. Enjoy the 14 miler 

    Gul – Yes, a combination of the chest strap and Fenix 5 gives me the results. I also noticed today that there are two new displays on the watch showing everything in real time during the run.

    I hope you recover well from your faint feelings. Good weekly mileage.


    I ran 7 miles this morning including 10x10 sec hill sprints. That means it was 75 miles this week and now 3,501 for the year. I’m edging closer and closer to my goal! I’m hoping to run 3670+ after running 3630 last year. So this would be an average over 2 years of 10 miles a day.


  • DT19DT19 ✭✭✭
    Couldn't quite manage a pb today. Came in 1.23.39 on watch so 13 seconds short all which i can blame on a very poor mile 9. it was a tough morning with some strong headwinds about. I felt crap in the first mile so frankly i was anticipating a blow up so reasonably pleased to have dug in and toughed it out. 
  • BirchBirch ✭✭✭
    Gul, I hope you have recovered from the faint feeling - good call to have a day off.  
     
    Badbark - excellent miles there - and a super 2 years average B)   
     
    DT - fine effort, esp after the (albeit restrained) party  . . .  
     
    final XC fixture of the series today - 3 laps of a 2 mile course; long climbs, lots of mud (by far the muddiest of the series), and 2 stream crossings per lap.  Needed to keep an eye on one rival in particular to maintain my 6th (:/ ) VoGit place. He needed to beat me by 2 VoGit places to overtake me in the standings. Set off a few paces behind him on a longish flat, then downhill, start. Very muddy at the bottom and along the lower course before starting a long climb back up. Passed him here, and got my head down, until the final lap, where, coming over the last stream crossing, I glanced back and saw him maybe 20 metres back.  I was really tired now (probably the 10 miler I did with my daughter yesterday playing its part), but thought I could hold him off, as the final 200/300  metres was slightly downhill - but he got me with about 30 metres left, and I couldn't respond so pipped me by maybe a couple of seconds.  Still, means I should maintain my place in the League, and perhaps more importantly, I felt I ran well (my rival, also a pal, ran a 10K last week in a time I reckoned I'm not currently capable of, so on that form-line, I did have a decent run) . Anyway, it was a nice way (if XC can be described thus) to finish my efforts in the V60-64 age group, before I move to the V65's next year).   Big bonus was not being lapped by my son - he was about 8th, and I counted 6 go by me before I passed the start/finish area , so I narrowly avoided the family ignominy    :)    
  • SBD.SBD. ✭✭✭

    Well done on holding off your son Birch and maintaining your overall placing.

    Sounds like an excellent result in the circumstances DT19.

    Looking good on the mileage Badbark and well done on the 75th marathon.  Are you planning another before the year end?

    Wise to have a rest Gul.

    Been building the miles here, so 16 miles today to give 62 miles for the week. Just about where I need to be to start the 18-week Boston training schedule. Running fitness coming back and now only 8Kg over race weight!

    Have spent some time recently studying the Boston course profile and thinking about how to tailor the training.  Long and medium-long runs on flat terrain are off the schedule and it's time to start embracing the hills!

    Today's route is a good Boston training route - 120m drop over the first 6 miles, 4 miles of flat terrain, a couple of miles of undulating terrain (the Newton Hills), a steep ascent (Heartbreak Hill) followed by a couple of downhill miles.

    Any thoughts from those that have done Boston before on how best to train for the course?

  • OO54OO54 ✭✭✭
    Well done DT that’s a fine effort.
    Birch, what was your pace per mile at the XC? I had my own struggles with my daughters boyfriend at XC. He’s much faster but came unstuck on lap 4 of the 8 mile muddy course so I reeled him in for a rare victory. 62 miles for the week.
    Sorry SBD Boston is 2020 in my plan.

  • BirchBirch ✭✭✭
    edited December 2018
    OO - no idea of my time, until official results out, but would certainly be over 50 mins for 6 miles/10K ish.     My parkrun pace these days is 7:30, so probably 8:30's on that course yesterday;  apart from the long uphill drag which was very soft and muddy, there was also a 30 metre steep stretch of glutinous sludge which was almost impossible (for those around me in the field) to run up - had to use the fell-running "hands on quads" technique.  3 laps, so 3 times on each section.   This is one of the firmer sections - I'm the VoGit on the right - no 680

    Image may contain 1 person standing child sky outdoor        and nature

    Well done on your victory, OO  . . . 
  • G-DawgG-Dawg ✭✭✭
    Nice going Birch, great Pic.
    Congrats on the victory, OO. Nice reeling in.

    SBD: I did Boston last year, it was proper hot, warmer than London was this year.
    The Newton Hill appear just when you don't need them, so training with some hill attack work and long steady inclines will serve you well. 

    The first 3 or 4 miles are downhill and can mash your thighs if you're not prepared and manage the pace well. Too many people enjoy themselves there, get time in the bag and then pay for iy big time on Heartbreak Hill at 21 miles.

    I wore calf sleeves to mitigate the muscle vibration and help stave off excess fatigue, I definitely think this helped. The Newton Hills claimed many on the day I was there, some proper fit looking runners crashing and burning, it was an achievement just to keep going.

    Here's my report if that helps...
    https://forums.runnersworld.co.uk/discussion/168846/sub-3h15/p1620

  • OO54OO54 ✭✭✭
    I think your XC course was tougher than mine Birch especially will soft mud which we avoided. Think my pace was around 7 min miles.
    Easy swim today, back to it tomorrow 
  • SBD.SBD. ✭✭✭

    Excellent report G-D.  If you were to run Boston again, what changes would you make to your training schedule and what changes would you make to the race strategy?

    6 miles recovery this evening - all nice and easy.

  • SBD. said:


    Today's route is a good Boston training route - 120m drop over the first 6 miles, 4 miles of flat terrain, a couple of miles of undulating terrain (the Newton Hills), a steep ascent (Heartbreak Hill) followed by a couple of downhill miles.

    I'd guess that route uses the Chiltern escarpment somehow. I do a lot of miles around there so you can run along the top of the escarpment (Christmas Common, Stokenchurch, Bledlow) or along the bottom (Chinnor, Lewknor, Watlington) and mix those with as many ascents/descents as you want. 

    Boston does have a total drop over the course so to truly simulate it you may need to do point to point. 
  • G-DawgG-Dawg ✭✭✭
    SBD: My race strategy on the day in Boston was spot on. Don't overdo the first 5, steady work for the next 15, work hard but steady on Newton Hills, whatever is left for the rest. The weather changed that, it was a day for just getting the medal, however if I did it again I'd adopt the same approach.

    Training wise, I'd find hills to work on at the end of my long runs. That will get the body used to working harder after running a decent distance as well as prepare the head for the mental challenge.
    The Boston experience was amazing, whatever the weather, you're in for a treat.

    Got myself our for a 10 miler last night after a tiring weekend of socialising, including the stag do. 7.08 pace average last night and felt quite strong compared to recent runs. There's definitely something in this resting malarky.
  • Badbark - that's an incredible average to maintain over 2 years.
    DT - that's a great effort and result given the conditions.
    Birch - well done maintaining your overall VOGit placing. Nice photo.
    SBD- that profile makes me feel ill. No trouble training for Boston UK near where I live :)
    GD - good pace for your 10 miler.
    No repeat of Saturday's incident, I'm pleased to say. Maybe I was just a bit tired and needed a bit of rest. Did 13 miles yesterday at an average pace of 7:37/m and another 13 this morning, a tad faster averaging 7:23/m. 194 to go.
  • Leslie: I always thought that was one of the great things about endurance running that you see people in their 50s and 60s doing pbs! And often very tidy pbs (sub 3s) at that.
    Don't know what vintage you are but there are always new targets out there and basically run lots of miles and you never know where it will take you.
    Glad to see the same level of insanity being maintained over the intervening years with amazing/crazy annual mileage totals being chased by certain forumites as the year comes to a close.
    I don't think I ever hit 2,000 for the year let alone 3,500
  • G-DawgG-Dawg ✭✭✭
    Track intervals tonight. After a 2 mile warm up it was 15 x 400 in 1.23 with 60 sec recs. Slowest rep was 1.24 and a few were 1.20. The quickest we're near the end and may have had something to do with my hands almost freezing off and wanting to hit the shower.

    First session like that in ages, happy with the consistency.
  • OO54OO54 ✭✭✭
    Love the track GDawg but hurt my hip overdoing it last Thursday so will avoid for a while. Lots of swimming this week
  • Trying to have a catch up here:

    G-Dawg - Absolutely loved your Boston report, I'm still slightly hovering about doing it in 2020 instead of London. Excellent track reps!

    Birch - Some excellent XC racing, congrats on holding your age group position. The course sounded brutal!

    Badbark - That's a well toughed out marathon and a huge mileage total for the year. Will you take a rest in January? Congratulations on the 75 marathons

    SBD - Sounds like you are getting back to it nicely. Hows the calf feeling?

    Gul - Hopefully the faintness was a one off, you seem to have recovered quickly post marathon!

    DT - Well dug in for the 10m, have you got a target for Brass Monkey yet?

    OO - I hope the hip problem isn't too bad.

    I ran Brueton parkrun in 18.27 on Saturday for 7th place which is my highest ever finish. In hindsight it was ambitious to think I could PB straight after holiday and with one run in 8 days! Sub 18 will have to wait until next year. I did tick over to 1500 miles though for the year.

    Its 16 weeks on Sunday until Manchester so need to get focused again. Although I've been running I feel like I've been going through the motions slightly since Abingdon. Back to 5 days a week training this week. Did 6 on Monday and 12 last night with 5 at tempo. Averaged 6.23 for the tempo which I'm fairly happy with.


  • DT19DT19 ✭✭✭

    well done on the family victory, OO. Hope the hip clears for you.

    Well done also on not being lapped by your son Birch.

    Some good running elsewhere!

    Stevie, Spring seems light years away at the moment, but will roll around pretty quickly once Christmas is done no doubt. I found out that racing straight off a holiday doesn't end well when I did a 10k in October. Mt Brass Monkey target is the ever elusive sub 83. I've had 4 goes at it and the one time it would have happened was Liverpool last March but the course measured short.

    My official time sunday was 63.37 so 11 seconds off a pb. Being pragmatic, when I ran my pb it was a huge breakthrough performance for me, so to get that close on what was a below par day and feel disappointed is progress.

    I think next year I may pencil in the Telford 10k.That has come on loads in the last 5 years with 230 plus runners going sub 35.

    4 at recovery Monday followed by spin and then a rest day yesterday. Still feeling sunday in my legs today so instead of a faster session I am going to do a 12 mile mlr tonight.

  • GD - great 400m rep session.
    Stevie - good parkrunning and very tidy tempo run. You've prompted me to check and I should have started mara training again if I want to do an 18 week campaign for Boston.
    OO - hope you're enjoying the swimming.
    DT  - 63:37 makes sense now! I was sure you had said it was a 10 mile race, but then I doubted myself and wondered if it was a HM as I thought you posted 1:23:xx! Great time whichever.
    12 miles this morning averaging 7:38/m while delivering some Christmas cards (have to be very careful not to rattle the letterboxes and wake anyone up).  Still not fixed my garmin strap, so carrying it in the palm of my hand and it's picking up a much faster heart rate (through a glove). Very strange.

  • DT19DT19 ✭✭✭
    edited December 2018

    Gul, yes it was a 10 miler.

    Personally, I don't think any of us need to do 18 week campaigns. If you are running back to back spring/autumn maras and have already completed 2 cycles and have maintained a degree of training in between, then in my view 12 weeks is quite enough.

    Gul, yes I wouldn't want you popping a card through my letter box at the sort of times you are out and about!!

    I meant to mention, I am on 1949 miles for the year so should pass 2000 by early next week.

  • SBD.SBD. ✭✭✭

    PMJ - Yes, that's my home (Lacey Green) to Thame via the Phoenix Trail route.  I used to run this a lot in this past but in recent years got in to the habit of cutting out the hilly bits! 

    A strong 10 mile there G-D.  Interesting feedback on Boston.  I'm hoping the hilly 10Ks I did in the summer will have kick started the hill training focus for the next few months. 

    The calf's not bad thanks Stevie - just need to keep working on the strengthening exercises and sort out the dodgy hamstring ... Sounds like you're getting back in to it nicely!

    A good Christmas Card delivery run Gul.  Very strange indeed on the HR - is that the optical sensor?

    I still like the 18-week campaign DT but may be that's because I've rarely managed to start a campaign off a solid block of training.

    12 miles at lunchtime yesterday.  Had to juggle a few work commitments to get out during the day but felt much better for it.  Managed to find a few more hills to incorporate in to the standard mid-week run.


  • OO54OO54 ✭✭✭
    The all year round plan works better for me ;)
    My hip gets sore after 5 miles a the moment so a cut back week with more swims. 
  • DT - yes, I think you're right about not needing an 18 week campaign. I think I do need enough time to fit in some decent long runs though!
    SBD  - I think I would benefit from doing at least some of my longer runs later in the morning, so it's on my list of tweaks for the next campaign. And yes, it is an optical sensor, so wouldn't expect great accuracy in any case.
    OO - cut-back week sounds sensible.
    Another 12 miler this morning - a bit slower, averaging 7:53/m.
  • DT19DT19 ✭✭✭

    Sounds sensible, OO.

    Nice 12's Gul and SBD. Must have been something in the air as I also did 12 last night. Wasn't that enjoyable as I had a drinks event Tuesday night so was a bit squiffy, it was quite cold and I took to the streets for it as opposed the lanes as it was evening when I got out.

    Easy 7 hopefully over lunch today.

  • Nice 12s DT, Gul & SBD. Telford is also on my radar DT, I'll be able to have a good run up after Berlin to have a decent crack at it.

    SBD - Hope the hammy holds out, I found glute stretches really helped with my slightly dodgy hammy.

    7 for me last night, didn't realise how cold it was, I was frozen when I got back! Legs are slightly tired today but I think that's just the shock of running 3 days in a row for the first time in a couple of weeks. Just 4 on the plan tonight followed by some drills

  • DT19DT19 ✭✭✭
    Telford is the home of my first ever sub 40. It was kind of my sub 3 marathon of the time as 10k and half was the extent of my running.
  • OO54OO54 ✭✭✭
    Very cold here today also. The hip lasted for 8 miles including 10 short hills, so that’s a relief
  • DT - not too cold here.
    Stevie - very dedicated to be doing drills at this time of the year!
    OO - good news. Sounds like you've got snow on the way.
    10 easy miles this morning.
  • Gul - It was freezing last night! I quite like drills and I think I can feel the difference already in my form. Hopefully will be a lot better by April, going to do them again tomorrow but get my girlfriend to film them so my coach can check if my technique is right.

    Feels like temperature of -6 forecast for tomorrow. Got 5x4 minutes off 1min recovery to do. The standing recoveries won't be fun! Did 4 miles last night for 4 runs in a row, actually feel a bit disappointed that I'm not running today. Work Christmas meal though which will be fun

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