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Nicko, I have the same issue with 5k and 10k in that there barely appears anything between those paces. Probably like of grit and toughness.
It won't be something i'll do again. There were parts of quasi country roads that are 60mph and rat runs at rush hour. One car's wing mirror was inches from me. Then the hesitation at junctions etc, it was little fun.
4m very light recovery lunchtime done.
Enjoy the parkrun at Keswick OO.
Impressive readback Gul! Hope you're managing to get some running in.
You've had a great build up Stevie - hope you do the training justice on Sunday.
Good luck with the parkrun nicko - you must be due a quick one.
The 7 miler sounds less than fun DT but still a reasonable pace. My training history has been a bit potted. I've always run since University days but never too far or too often, may be a max of 20 miles per week. Back in 2009, I decided to run Brighton Marathon in April 2010 to get a GFA qualifying time for London 2011. I decided to use the P&D 55 to 70 mile schedule and just about coped. So between December 2009 and March 2011 I ran a reasonable volume (essentially three back to back marathons) and set most of my current PBs and was aiming for 2:55 at London. However, I managed to inflame the ankle ligaments four weeks before London and the race fell apart after 5 miles and I damaged the ligaments some more! I struggled with minor injuries from March 2011 until October 2017 when I started training for Brighton in April 2018. So, the current mileage and consistency is all new territory! I'm also due a good run at London as well - so hopefully 2020!
12 miles progressive run late afternoon, with the last 10K as:
2K at 4:30 m/km, HR 1482K at 4:20 m/km, HR 1532K at 4:10 m/km, HR 1592K at 4:00 m/km, HR 1652K at 3:50 m/km, HR 171Marathon HR is c. 165, so quite encouraging.
results on your front. BTW, dry needling has done wonders for me, especially in
Good luck tomorrow Nicko
and OO (tomorrow and Sunday!)
DT, sounds a
little like a game of Frogger.
Nice shoe score Stevie.
Good luck in the race.
Gul, good to hear
from you. Yes, final full week now.
SBD, keep at it.
Consistent consistency is where it’s at. Nice stats today.
So did my final full length SubLT run today. Decided to try the
Nikes again (figured another run to get used to them and get another data point
would be worth it). Not much sleep last night (< 5 hr; must work on this!)
and felt pretty tired so not expecting much. Between a 1 m warm up and a 2.5
mile cooldown, the following 10 subLT miles happened (6:36, 6:33, 6:35, 6:42,
6:38, 6:34, 6:42, 6:35, 6:26, and 6:09). For me, this was an exceptional run. Very
encouraging for the marathon.
BTW, I laced the shoes a bit tighter today. I tend to tie my
shoes very loosely. But these Nike shoes have a weird heel and I felt like my
foot slipped around a bit on my last test. Pretty locked in today though. And I
kind of fell into a natural cadence that felt comfortable and was brisk. So
after 4 runs, I finally felt natural running in these and really appreciated how
soft and comfortable they are. I think I’ll race the marathon in them. Still
not sure how much speed they may give over my other shoes (maybe 8-12 seconds
per mile; or maybe none; as a scientist it’s hard for me to conclude much after
a couple of runs…could just be natural fitness gains that were on the way
regardless). But I think they could save some pounding later in the race and
for that alone could be worth trying.
20M on tap for Sunday, then taper.
Good luck to Stevie at Berlin tomorrow.
A good time and place for an easy run OO - good luck for the 10K.
Good to see the ankle is holding up Jools. Conditions sounded very grim.
Well done on breaking the 20 minutes nicko. You can only get faster.
A good couple of weeks training Gul - plenty of medium-long runs in the mix.
That's a confidence-building subLT run VT. Good to see you think the shoes are delivering the magic. For the subLT run - is this run at a capped HR and is this effectively marathon effort HR? Any thoughts on the target time in three weeks?
Found myself in Wallingford today on parental support duty so ran the 7 recovery miles on the Thames Path early morning. A bit windy and some rain but not too bad. All very pleasant and legs feeling recovered. Just need to knock off the 22 miles tomorrow in what could be interesting conditions.
Well done Stevie - brilliant result - looking forward to the report!
22.5 miles for me this morning in 2:50. Conditions not too bad, windy but only a few light showers. Legs feeling a bit weary, I don't think I've quite got over last Sunday's HM yet, so it was a bit of a mental struggle to get through the miles. Picked up the pace a little for the last 5 miles, so 6:51 m/m, but this was hard work!
83 miles for the week and with Abingdon in 3 weeks time it's officially taper time! A few beers are in order ..
Gul, I like what
you have done. Lots of great MLR stuff plus the xtraining in the pool. What a
great mix. Will keep injuries at bay by relieving some of the repetitive motion
we all gorge on.
parkrun and strong late night LR.
Gdawg, nice 14
miler. Seems as if you are on the way back. You can feel it but know it won’t
go boom now, right?
Good MP stuff Jools (especially
under weather duress) and MLR/LR.
OO, not a bad 5K
for having only decided well into race to up the ante! Maybe not surprising the
10K was a little less speedy with the 5K still in the legs (plus LR now after
those days; you are an animal!). Congrats on some good racing sessions. A big
SBD, Good effort
on tired legs today. Nice brisk miles at the end. Nice entry into the taper
(cheers). Also, yes, the subLTs are done at MP HR. But my history suggests that
I will end up running about 20 seconds/mile slower than what I hit on these
subLTs. In this case, I would be over the moon if I could maintain at 7 m/m or
better. I hit near these times a few years ago on subLTs and thought I might be
on for a 3:05, but just didn’t happen on the day and ended up with 3:09 (which
I got the previous year on same course in not nearly as good of shape). I think
it will come down to how I feel on the day (and hopefully it will be good!).
Either way, I didn’t miss any key sessions this time around and should have the
fitness (and speed) on hand to vie for a PB (so anything under 3:09 would
count as a win for me). BTW, what is your
week of miles and very consistent bit of quarters there (love that a bonus lap
was waiting when you uploaded the dataJ).
21.5M for me Sunday. Really nice weather (clothes pretty
much dry during this one, which is a first for the year). Didn’t push (8:23 ave
with somewhat brisk miles for final 1/3) but full of energy and felt like I
could have kept going (probably the result of two nights of sleep totaling 15
hrs…oh yeah!). So a good strong final week totaling 65 miles, including two
subLTs and a LR. Taper begins today (yeah). I’ll kick it off with a day of no
Just looked back and since June I have managed 9 LRs of 20
or more (4 @ 20; 4 @21 and 1 @ 22) and 4 at 17 M. Normally I take a few of the
LRs and load in 8-10 miles at MP. But not this year (only got MP work in the
subLTs). Hopefully that won’t bite me. Sitting
on 2011 miles for the year.