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Would love to assist if I can Steve. Fingers crossed both our training plans go well! Missed that you might be doing Kenilworth too HA, hopefully see you there.
Your consistency this year is very impressive SQ, particularly post-marathon. Great stuff. Nice you got to take advantage of the facilities at Bath, looked great. You’re now earning money at races and being paid to train, so officially a pro runner
Nice long run TR, it’s always nice when you’re not expecting much and they go well.
Solid week Hamo, great work.
Really pleasing weekend for me. When I woke up on Saturday my legs felt pretty tired, so wasn’t sure what to expect for an easy 10 along the canal. However, once I got going the legs felt pretty good, and pace was decent for the effort too. I was really pleased I made the effort to get out early, as it avoided the heat later in the day, and was a beautiful morning. Lots of wildlife about, and very peaceful.
Yesterday also went really well, 20 miles averaging 6:53/mi, my best long run in a while, and reassurance that Friday’s quicker pace wasn’t a one off! It was also the best I’ve felt on a long run for a while, so overall very positive. First 100 mile week since my glute injury too. Touch wood everything is feeling fine, just the usual tired legs you’d expect. Will aim to stay around that volume now for the next two weeks.
I broke out a fresh pair of Adidas Boston shoes for the long run, as my current pairs have quite a few miles on them now. According to Strava it’s my twelfth pair! Fair to say it’s my favourite shoe ever.
Outstanding long run, spoons.
Don’t’ think I have ever managed that in a steady state run (without sections
at MP etc). Very impressive. And in Bostons not magic shoes as well!
I think some recovery time post 100M is fair enough AWC…
You seem to be coming into form at the right time, Joe. My god I hope it cools down for
you. What is the famous hill in Roth on the bike called – where the crowds are
like at the TdF? That looks awesome.
Good to see a return to triple days, Jools.
Easy 8M yesterday morning before a standard blood test. For
the first time ever, they couldn’t get any blood from me. Must have been
dehydrated, which is a bit of a wake up call. 3M recover in the afternoon. 10
easy this morning on the canal. Missed the most of the rain. Don’t know if I can
face up to a headwind commute tomorrow, so might drive then do a long loop from
I reckon congrats are in order to Millsy and AWC
for their respective epic Centurion ultra performances. Loved the reports.
Somehow I’m still not sold to this ultra business … despite AWC’s transcendental expierence.
I do love the prospect of hot pasta for race fuel though. Beats a gel any day!
Also congrats to TR for slaying those Brighton demons with a superb sub 3 on a
tough course in Yeovil. And you certainly don’t rest on those laurels looking
at your sessions. Good luck for your autumn campaign.
Sorry to read you had to drop out, Macca. Hate
the no power in leg feeling Hope you get some answers soon so that those race
entries don’t go to waste. SQ: I hope I remembered your name correctly and it was you who made into the Marathontalk
Kit around the World hall of Fame with your short shorts Great half marathon result even if
there were no pom-pom waving cheerleaders at the finish. And to follow that up
with an excellent 10k on a tough course plus the hilly (and wet) half is
I don’t do high heels but I swear by Compeed blister plasters.
Hamo: you are making me feel really lazy if you’re
doing a 100 mpw plan for a half! I thought the up to 85 marathon plan was
plenty I took those split LT sessions by feel. Some days I would do the jog
break on others I just wanted it over and done with and ran through. Mentally I
find it hard to get going again after the jog break …Spoons: your recovery looks promising, especially your recent 20 miler and the sub 38 10k in nasty conditions. Steve: Good to see you back at the sessions.Jools: Hope there's nothing wrong with you. It looked like you had recovered OK. Maybe just a low-level virus. Whatever it is, I do hope it's short lived. HA77: May be worth to have your iron and B12 checked, especially if you had issues in the past. Joe: Good to see you. I hope Roth goes well for you and that things just fall
into place on the day. Promise to stay away from rogue car drivers and
tractors, will you?NE: How did the SW50 go?
Can’t believe that I’m already in week 5 of
my Berlin campaign. I’m struggling with the heat over here. Joe’s already mentioned
the 38 degree forecast. Even though I do get up around 4am to avoid the worst of
the heat it’s well over 20 most mornings even at this ungodly hour. I’m not
complaining though and got most sessions in as per the plan. Weekly mileage so
far: 60, 60, 65, 65 and if things go to plan this week will be 70 which is plenty for an arthritic old bird.
Did a 10 miler with 5 @ LT
today and was pleased to see 7:18 pace without feeling like I’m about to die.
Enjoy the recovery AWC, you’ve earned it.
Good to see things are coming around just in time Joe. Crazy temperatures over on the continent at the moment, at least it’s getting warmer here so you’ll have a bit of time to acclimatise.
Stick with it Jools, I was in the same position but eventually things will click.
Greenwich looks so different without the marathon paraphernalia doesn’t it TR! Nice MP session.
I try to only use the VFs for bigger sessions SQ, using them for all long runs would become an expensive habit! Great canal long run this morning.
Well done getting the plan done despite the heat chicksta. They say training in the heat gives similar boosts to altitude training (albeit via slightly different mechanisms I think) so come September all that hard work should show.
Confidence is definitely building Hamo, although still a long way to go so trying not to get too carried away! Nice work at the summer games, great your daughter enjoyed it too.
I got absolutely soaked on my easy ten yesterday, and unfortunately my waterlogged vest resulted in a shredded nipple. Had to tape them up for the afternoon recovery
Change-of-pace tempo this morning from the Faster Road Racing plans. 4 mins sub-LT, 4 mins just above LT, then 5 x (2 mins sub-LT, 4 mins just above LT). Conditions were reasonable, bit of a breeze and a bit humid, but nothing terrible. Worst thing was the stench left from the floods! I was a bit nervous about the session as it’s quite tough and non-stop. Pretty happy with how it went though, I averaged 6:05/mi for the faster sections, 6:33/mi for the “recoveries”. This compares pretty well to when I did this session just before I set my 10K PB, when I averaged 5:58/6:29. So to get close towards the start of a training block bodes well.
It was hard to judge at times as the pace on my watch was all over the place, jumping 20-30s/mi presumably due to the tree cover around the racecourse at this time of year. But I know not to read too much in to my LT paces in training, as they're never very impressive. The main thing is it was 38 minutes of non-stop effort. With the warm-up and warm-down it worked out to a sub-90 half too, always a positive sign when the midweek sessions start coming in under that barrier.
I set off on the SW50 ultra yesterday at 9.30am hoping I might finish in daylight. Good news - I succeeded. Bad news - that's because it was 4.20am Sunday morning!
Brecon-Cardiff. 52.5miles, Over 10,000ft of climb - some of which was really brutal . Memories of going up the steep side of Tor y Foel having already done Pen y Fan and Crybyn will hopefully live longer in my head than in my legs - which are currently killing me.
Simply didn't train enough for this, and went in sleep deprived and this course certainly found me out. Took an hour's rest at Checkpoint 2 and was so knackered by the time I got to the Caerphilly checkpoint, 10m from end, I thought I might have to pull out. But 90 minutes fast asleep on a lino floor - some hot soup and I actually ran the last leg quite well.
Luckily the vest was so wet the blood didn’t get any chance to dry in SQ, it washed away under a tap straight away. Doubling on long run day Very impressive!
Definite gains to be had from lighter footwear TR. I got a free pair of Nimbuses for a magazine thing I was part of last year, they’re like bricks compared to something like the Zoom Fly so I’m sure you’ll notice a big difference.
Sounds positive about the knee Macca. Although cycling growing on you does sound worrying…
Sorry you’re still struggling Jools.
Sounds like a tough one NE, well done for completing.
Hamo I find judging the varying tempo really hard, and always slow too much on the “steady” sections. However, it does make things more interesting than a non-stop tempo. And two years ago I was flying after doing a couple of them, so they certainly seem to work. Sensible to listen to your body, consistency is much more important than slavishly sticking to a plan.
Great pace on that LT run Steve. You really seem to be flying at the moment.
Talking of fast shoes, the new Nike Vaporfly Next% has been released today if you’re a member of their “Nike Run Club” app. They don’t seem to have instantly sold out like the 4%s used to, I think they go on general release tomorrow. One of the listed features made me laugh: “The translucent grid pattern looks fast.” Although given all the research on placebo effects in endurance sport, looking fast could well help!
NE: Congrats for sticking this one out. Sounds absolutely brutal and certainly not something I'd fancy having a go at
Hamo: Smart move to back off. You've done mega miles lately and increasing intensity AND volume often leads to injury. That speedy stuff at the club summer games is a good replacement for the LT run methinks. Spoons: Interesting stuff about training in the heat boosting performance. I had no idea. Really good change of pace run from you. I find those super hard to do and would probably opt for the treadmill or just go by effort. Nice miles, SQ. Can't help with Nike shoes, never worn any. And I'm too slow to justify those expensive Vaporflies...
BTW: How do people get on with the 10mm drop in the Vaporflies? I get injured if I go over 6mm Macca: That's the diagnosis runners want to hear Jools: most bizarre … at least the HR seems to behave itself again. Let's hope the legs follow.Steve: Excellent LT run
Joe: Speedy stuff! A bit sobering when training data make it so clear that you are not as fit as you hoped you'd be by now but we are not machines and sometimes a training cycle just doesn't go as well as planned. There's a lot more to come from you and Katie by the sounds of it. That girl can run! Amazing. A rather heavy legged 15 miler for me this morning. Can't use the heat as an excuse today as it was only 16. Very nearly cut it short but I'm not injured or ill so it was just my inner Homer trying to stop me. Wasn't pretty but now glad it's done.