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I've averaged 68.9 mpw in the last 19 weeks since Snowdonia with 15 days off. Last year I averaged 73.4 mpw in the same 19 week period but only took 4 days off. All those 20 milers at the weekends have allowed me to have Mondays off without compromising the total mileage
Decent LR there SJ. Well toughed out in shitty weather & suffering chafing too.
OO.. you must have your own weather pocket down there if you got out in t-shirt! Nice long run banked.
Jooligan.. sounds like a cracking run for you after a heavy previous day. I'm always surprised by my Parkrun pace the day after a long run.
TR..hope the weather is kind to you tomorrow.
Feeling a bit more human after a meal and beer or three.
Glad the window of opportunity has opened up for you TR - sounds ideal with Fleet at the weekend, hopefully this weather will have blown through by then.
Nice base Jooligan.
So, my plan was to have another big week this week then ease off next week before Ashby but with 40-50mph gusts forecast for the next few days and some new niggles after yesterdays slog I'm thinking this might not be a good idea - even if I could manage it which I'm not sure I can without breaking at the minute.
Knocking out weeks in the 90-100 range; same old really. 5 weeks to Boston.
EE - sorry about your news
EE - Sorry to hear about your Dad, RIP
TT - Nice to see you back on here, that TM knee injury sounded pretty nasty (never considered that you could do something like that!)
OO - Nice LR , I'm envious knowing the trail well! I'll hopefully be down running (or cycling at the very least) on the same for the late May BH & again in late August.
My legs took a few days last week to get over the worst of the effects from last Sunday's 20M race, it was mostly my inner quads above the knees which seem to have bourn the brunt of the damage. Monday was very creaky, with only 7 very easy averaging 8:40/M! Tuesday was way better with a 13+8 Easy double (pace back under 8m/M), Wednesday involved a very easy 2M around QE Park on the South Downs trying out the new Salomon Speedcross 5 trail shoes with Alton Sports & then 16M back at home in the afternoon (still suffering a bit of resistance in my quads). By Thursday normal leg service was resumed with 16+10 Easy double, I doubled again on Friday with a sprightly 10 (6:49/M) after mroning school drop-off & then another 12 (av7:12/M) at lunchtime. The 2nd Friday run was a bit challenging being not long after the 1st one (<3hrs gap), but Mrs Al_P was away Weds-Fri at a conference, so it was a case of fitting in runs as and when I could...
I took Saturday off (badly needed after nearly 90M Tues-Fri) and then did another long sub-lactate threshold run on Sunday (post junior parkrun RDing). It started a bit sluggishly, the warm up was ok but it then took a mile or two for my legs to get into gear when I upped the effort. I was running it on a moderately protected 1.3M loop near home to dampen the effects of the gale force winds. From about 3M on my legs clicked into gear and the miles started coming out below 6m/M at a HR which was comfortably below marathon levels. Forgot to check what time I started the normal 70min tempo section, so ran through to 12M before slowing back down. A speedy sub 5:30 last mile helped pull the average pace down to 5:57/M for the previous 70mins (and for the record I was running in Boston 7s, not the 'magic' shoes as per the previous similar run!). A decent end to a big (110M) week, now planning to temper the mileage this week, with a view to giving Fleet a good bash on Sunday...
Sounds as though you're in good shape Dan.
TT/TR - year-end for me, but Mrs P's hours are caused by an experiment she is currently running needing a huge amount of monitoring at the moment (she's now doing more research rather than usual vet work). So the busy times are predictable at least as they have a plan for when the various experiements will be happening.
Jooligan - that's a great effort in those conditions on Saturday. And then to follow it up the next day with a HM, impressive.
TR - ditto, 23M in that wind must have been tough. More miles in the bank though - just need a bit or sharpening now and making sure you're legs freshen up by race day.
LMH - I expect you had even worse conditions than us soft southerners! Well done for toughing it out.
Wardi - another GFA so can't complain too much, and I'm sure you enjoyed a few beers!
SJ - that sounds horrendous, but you must have been pretty proud of yourself when you got home (and had warmed up)!
OO - 80M is a very solid total. For me that's the target mileage in marathon training, and I suspect the marginal benefits for more than that would be fairly small.
Al_P - 90M in 4 weekdays is insane! I'm guessing your work is pretty flexible.
Just 5M for me on Saturday with the dog and child (so quite stop-start), nothing on Sunday, meaning a huge 25M for the week...
Wardi, sorry it wasn't one of your best, but glad to hear you're still on the GFA conveyor. I'm sure you will have enjoyed the cervezas though!
Big weekend Jooligan! And a similar combo for you Dan!
Excellent training, all.
The Cambridge Boundary Run was as delightfully random as ever, being organised by a fresh intake of students each year. I was told at the finish I came 4th (wouldn't be surprised if that changes if/when some results appear), but several peeved guys finished after me who were much quicker, but had got lost. We were warned some self-navigation was required and TBH it never ceases to amaze me how cavalier some people are about finding their way compared to the effort they put into training. To be fair there was one bold flour arrow pointing in exactly the wrong direction which sent some people round in a circle! I covered only 25.8M (following the rest of the field at one point the wrong way, not wanting to lose out compared to everyone else) in 3hr01. It was pretty windy at times and there were some slippery tracts; I gambled on road shoes for the first time this year, which were just about OK, though I nearly lost it a couple of times.
My aim was to be somewhat competitive but not nuke my legs, and I think I got it about right -- I was still able to jog to work this morning and haven't got proper marathon DOMS, but I am pretty creaky.
CW - sounds like about the appropriate amount of effort and not a bad pace considering the wind and terrain.
Inspired by the miles you lot are banging out, and Al_P's tempo runs, I decided to do a slightly longer lunchtime run today (I was in early so I don't feel too guilty) and include something fairly hard. So 9.5M in exactly an hour inc. 5x(1min on/1min off), 3M hard and another 5x(1min/1min). The 3M hard was around a flat loop and the wind didn't seem too bad apart from one fairly short section straight into the wind. The first mile of that must have been a bit downwind as it was 5:30 and didn't feel too hard, the next was 5:42 (with the section into the wind) and then 5:38 for the 3rd mile (seemed to be mainly a crosswind). Pretty pleased with that, although I was very well tapered!
Padams - Some tasty fast miles in your lunchtime run! Happy to inspire
Easy 13 (v) early doors today and then another 8 at lunchtime with 7x30", not very fast, strides.
Dan - another person doing 24m Saturday and 1/2 mara sunday
Al - thats some miles ! And to think im always pleased with mysrlf if i get 2 mlr done in a week. Hope to see you Sunday. Cant remember the last decent weather ive had for a 1/2 though.
Padams - good for Mrs P, sounds interesting. Well done on the lunchtime run.
Charlie - 3.01 is what all the cool kids did for a long run this weekend.
Menn - welcome, i remember you on the 3.15 and P and D threads, you were well under 3 hrs ? 2.4X ish?
16m tonight, busy next few days with work so my easy week pre fleet starts now.
Menn - thats blimmin good progression, what differences are you putting into P and D? Not sure why youd change what is obviously working, although a change might be good mentally.
CC2 - you know the lack of sleep won't have helped, you have a few weeks of training yet and the marathon not a fast 10k has been your focus, don't write yourself off yet. A month after the marathon should be a great time to run a fast 10k!
The wind is awful here again today and forecast to be even worse tomorrow, this week is proving somewhat challenging - I think a few more days in the sun would have been a good idea Wardi!
I can't see the problem if the race is the day after the wedding TR............
CC2- I ran Chester 10k with my daughter - not the easiest of courses.
Amendments TR are;
more 20 milers - min 5 normally 6.
Tune up races generally go to be replaced by Parkrun or Tempo/PMP session excepting an early half mara effort.
VO2 stuff replaced by hills or Tempo/MP.
I also have a big cut back week 5 weeks out and reduce the taper to 1.5 weeks.
Having written that I realise I dont actually do the P&D anyway.....
Well done CC2, nice to get a spot in the age group competition even if you were disappointed with the time in this one.
Looking for some thought after a terrible March training wise. (Haven’t been on her partly due to not wanting to read about your 80m weeks!)
A glute niggle turned into something worse 2 weeks ago and I had to cut my running by 2/3 and no hill / speed work.
I’ve been doing strength every day and it’s helped but niggle won’t go away. I am also now totally off for 3-4 days with a stupid virus!
I had a really good Dec-Feb 3 months of around 150, 210, 220 miles. I did a 80min 1/2 marathon 3 weeks ago.
I think I will still do Brighton, but need to dial back expectations.
Any thought as to if I could still do sub3 / 3”05 on 30-40m/week slow between now and 14th or should I play it safe and jog it? Pain is not unmanagable at 7:30 pace and is better from about mile 3+. Don’t want to wreck Boston qualifying (3:05 for me) and maybe seek another race later in year? (Any suggestions on which?!)
Thanks!
LMH - the wedding is the day before, so i wouldnt join in properly, is the argument.
Menn - sounds like you know waht works, but you must still be following some of the principles. Have you done the 1/2?
TGO - atill 5 weeks, wait and see where you are nearer the time.
Busy and long day today, did the 5m minimum to tick a box.
Yeovil looks to be a good race in early June or else Abingdon in late October would be my recommendations.
Forecast winds gusting up to 50mph today so I'm not rating my chances of being able to run outside. I'm a bit reluctant to resort to the treadie as I'm niggly but if it's that or nothing I may have to see if I can manage a few miles there, it's going to be a low week - I've only run 40 miles so far and the weather is showing no signs of improving:-(
Rough here this morning but I'm sure I can't blame all of my loss of pace on the wind, bad as it is. I would have thought that with three shorter runs in a row I'd be getting faster rather than slower. RHR is fine, no signs of over training, no idea what's going on but I don't like it.
TGO - as others have said, you won't have lost much fitness and the 80min HM indicated you were in shape for much faster the 3 hours.
LMH - don't overanalyse things, some runs just go better than others. Hopefully you'll be back on it next time.
SJ - 4 weeks out I would be looking for 20M-22M with some MP sections towards the end.
Nothing yesterday as busy at work, but 6M into work this morning with a rucksack on.
I'm considering a local HM on Sunday but holding off entering for now given Mrs P is not feeling well and mini-P has a cough so I fear I may get it in the next couple of days. If I feel OK tomorrow I might enter though.