It looks like you're new here. If you want to get involved, click one of these buttons!
HPR 18wk 70-85mpw A: Sub 3 B:3:05
George 18wk 55-70mpw 3:10
Macca 18wk P&D 70-85 2:5x
Jooligan 15weeks P&D based 55-70mpw 2:59
FBT sub 3:10
AWC – P&D 12 week up to 85mi/wk - sub 3:10
HA77 - DIY plan ~ 100km/week - 2:30
RunSpoonRun - P&D/NAZ/BAC hybrid - sub-2:45
Reg P&L 31-47mpw to Wokey followed with custom marathon plan
Muddy - P&D 12 week inspired but without the hard stuff - up to
60 mpw - sub 2.50
Sorequads - P&D 18 weeks 70-85M, sub 2:50 (fifth attempt!)
Ramjet 18wk 55-70mpw 2:5x
Just Coop Going - DIY plan - survive
Madbee 18wk P&D 55mpw 3:30
SteveMac 12wk P&L HM up to 55mpw tbc
Manchester 7/4HPR 18wk 70-85mpw A: Sub 3 B:3:05George 18wk 55-70mpw 3:10Macca 18wk P&D 70-85 2:5x
Brighton 14/4Jooligan 15weeks P&D based 55-70mpw 2:59FBT sub 3:10TR 2:5x
Shakespeare (Stratford) 28/4AWC – P&D 12 week up to 85mi/wk - sub 3:10
London 28/4HA77 - DIY plan ~ 100km/week - 2:30RunSpoonRun - P&D/NAZ/BAC hybrid - sub-2:45Reg P&L 31-47mpw to Wokey followed with custom marathon plan sub 2:45Muddy - P&D 12 week inspired but without the hard stuff - up to 60 mpw - sub 2.50Sorequads - P&D 18 weeks 70-85M, sub 2:50 (fifth attempt!)Ramjet 18wk 55-70mpw 2:5xJust Coop Going - DIY plan - surviveMacca backup/RRJoe Blogs - DIY tri-plan - sub 4.
Southampton 5/5FBT ???
Edinburgh 26/5Madbee 18wk P&D 55mpw 3:30SteveMac 12wk P&L HM up to 55mpw tbc
Manchester 7/4HPR 18wk 70-85mpw A: Sub 3 B:3:05George 18wk 55-70mpw A*-sub 3 A-sub 3:05 B-sub 3:10 C-sub 3:24 (PB) Macca 18wk P&D 70-85 2:5x
5 mile recovery in the sun yesterday followed by 8x 800m tonight. Will try and limit myself to 6 m/m pace to limit the impact on the legs
Millsy - 9wk 55-70 2:53
Spoons, with my Glute issue It would be a fine balance of pushing each run a little further and then backing off if it felt too painful, have a rest and go again the next day. Also had to be focussed on the rehab exercises. One tip I got from the physio was not to do them on hard running days as the fatigue levels would be too much to get any benefit.
Enjoyed my rest day yesterday and feeling fresh for track night tonight.
Newport 5/5Northender 15wk P&D up to 55 3:20 (GFA)
Pleased the massage seems to have helped, HPR. I get tight glute med as well.
Macca give it a
bash! As you say, a perfect training block is rare, so take full advantage.
Take it easy, Jooligan.
I think the adrenaline of a crash can take so much out of you.
TR my copy of
P&D has 70, 54, 36 (not-including 26 race) as last three weeks.
Great exploring with your six year old, NE. That’s what it’s all about.
Intervals/MLR mash up this morning. 5 x 600m ish on the
riverside with 2:10 jog recoveries. Watch not playing ball and had paces
ranging from 5:56 – 8:11, with a sneaky 4:40 recovery at one point… I’d guess
about 6m/m average. Then explored a bit further north on the roads than I’ve
been before and got a pleasant surprise with a lovely tree lined avenue near a
big manor. Total of 14M at 7:23 pace. Legs still fatigued from Sunday’s efforts, but I guess that’s the
point of this stage of marathon training. Stunning morning for it. Almost time
to consider the sweat gains and begin over-dressing.
Hamo re the
overdressing, I tend to do it in the last 2 or 3 weeks before a marathon. Just
a coat when I wouldn’t normally etc. To be honest, I don’t mind it, but it does
detract a bit from the enjoyment of a run. Last year, with London forecast to
be the warmest on record, I tried some heat acclimatisation in the sauna. I
think over the course of the final two weeks I did about 5 or 6 saunas, building
up from 10 to 30 minutes. There is evidence to show this helps with the body
learning to control sweating effectively and, crucially, increases blood plasma
volume – so should be of benefit whether or not a race is hot. The difficult
thing to remember is not to exit the sauna and then immediately rehydrate – for
the blood plasma to increase you have to make that a gradual process, or so I read.
I think it helped me in London last year. My slow down was evident but a heck
of a lot less bad than others.
TR yes agreed re
being an early morning runner then racing at 10am – 1pm on a warm spring day. I
must say that I wouldn’t race in extra gear though.
Pleased the massage has helped so much, HPR. Excellent progress re HR. Regarding pace, just decide what your
ultimate goal is. I am all for taking a risk, but if a first sub 3 is the
absolute must, personally I would go with the pacer. I did this at Manchester
and London a few years ago, felt good at 20 and so sped up. A really satisfying
way of racing. Just a shame that Manchester was a short course!
Tidy session, George.
Look after that hamstring.
I’ve wondered the same about Mo Farah’s arm warmers, NE. I do actually find that I have a couple
of vests that are cooler than my club racing one and so deliberately chose one of these at London last year. Nice work with S&C mid
meeting. I have an image of a news reader wearing no trousers beneath his desk.
Weights yesterday afternoon. Took it very easy and followed
the advice of only trying front squats and with no weight on the bar. Some
reverse lunges seemed to make my lower back ache, so was careful on that front.
Recovery 4M in glorious sunshine after.
7M recovery round the bypass and fields this morning. Planning to have a crack at the parkrun (winter course) on Saturday.
What do the morning runners make of the European ruling of a
no change in clocks? If we stayed on BST this would certainly make mornings
very, very dark for a large portion of the year. Please note this is definitely
not a political can of worms opening!
NE - How about an Ice Vest?