Howdy, Stranger!
Categories
P&D Spring Marathon 2020
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Cal...Good fartlek type running, esp running hard up the hills. Good sign that the legs feel good. Hope the recovery running goes well for you tomorrow.
10 mile this morning for me.
TR - Nice 10*3 mins!
Cal - Good running.
Macca - Nice marathon!
AWC - Crazy that you have only done 100 miles when you have raced it!! Must say I'm tempted by the 100 mile week!
Keeping everything easy this week, so 8/5/10 miles the last 3 days while keeping HR low (about 50 bpm off max).
Hamo - i just had a similar update in june message from Brighton. I still hope to to the rescheduled North Dorset mara or even IoW.
Steve - the easy week will do you good, as you dont normally have a week with no quality.
Day off work, the spo wanted me to walk with her first, but the payback was i got to run in the warm at 11am whilst she went to the supermarket.
8m easy
AWC - sounds like you need to do the 100 miles in 1 effort then.
Macca - I much preferred my version where you did decided to do the marathon on a whim that morning. I imagine completing the marathon distance was much more of an achievement for your neighbour than for someone with your racing history.
SQ - I'm hoping that due to being a relative newbie at serious marathon training, I will be able to maintain an upward trajectory for quite a number of weeks. The worry is possible injuries, but with lockdown I've really been able to concentrate on strength and conditioning and I've increased distance must more slowly this time round. Hopefully you're feeling better, although I haven't seen you on Strava this week, so that probably gives an indication.
Hamo - that was a massive long run effort on Sunday, so especially in a cut back week I think you're good for a couple of days off. I assume your plan is a 19 week marathon block, to account for any missed training?
TR - Good work on the 10 x 3 mins. I'm guessing with VLM the thinking is that by the 21st of June we'll have a good idea of what phase 3 looks like and therefore if there's any chance of holding some kind of mass participation event.
Cal - That's a very strong hill session. Unfortunately I think it's more likely the concerned looks were more about if you were breathing coronavirus everywhere, rather than for your wellbeing. I think if you take the 6th run very easy, you should be fine.
Steve - You've been hitting the sessions hard, so an easy week sounds sensible.
A couple of recovery runs and 12 and 15 mile MLR's so far for me this week. I've got out of the habit of early running, so the warm weather added another level of difficulty. Although I felt I coped quite well with the temperatures compared to usual, probably due to being at race weight already.
Great hill session Cal.
S&C should see you right HPR. Good week from you.
Very wise as ever Steve. Lots of quality recently so an easy week now is probably for the best in terms of the long game. (I might need to remind myself of that soon
Insane LR/session Hamo. Those last 2 5K efforts probably suffered as the 3rd was so much quicker. Good to see you've reset after a couple of hungover rest days.
Standard training marathon Macca - noticed your runs had included a few MLRs too recently
My week has been Tuesday 7.5M 1550' trail 'race' starting at 11:30 + 4M 450' wu/cd, Wednesday 16M 2800' hill smash: Cat's Hill 1.62M@6.1%, Pludd'sRd 0.98M@8.6%, Vention Ln+ 1.01M@11.9% & Star Beech from Bishopswood 2.06M@5.1% Result CR, 2nd, CR, 2nd
Hydepark - I've been out before 6 the last three runs, but then I don't sleep well (going to sleep is fine, but staying asleep is another matter) especially when it's warm. If I'm awake after 4am I'll just get up. Usually takes me 70-90 minutes from that point to going out, as I need to do the coffee/Facebook/poop/mobility routine before I feel ready.
TR...Yea i'm hoping that a small local 'capped' marathon will be ok to be held the week after London, so the training fits well. Nice easy running, better than the shopping
HPR...The 19 week plan is to account for a week in Tenerife in the summer, so I have a week as a buffer in case/when i don't run much that week (not that that will ever happen, but like London, i was optimistic when i sorted the plan so may as well follow it until everything cancels, for some structure if nothing else). Nice MLRs, they really are the bread and butter of marathon training.
Jools...I agree, i underestimated how i was doing on the 3rd rep, and that told on reps 4 and 5. Nice trail racing, you worked hard this last couple of days.
Cal...That is warm in your flat, no wonder sleeping is an issue. Nice recovery running.
Identical run to Cal this morning for me, 6 recovery miles.
Jools - cracking, you are piling it in.
Cal - can you set some fans up in yr flat
Hamo - whats yr long run plan this weeend?
8m easy
HPR - great MP run, especially after a big night and also getting in 15M MLRs already! Can’t remember the last time I did one of those (and on top of a 12M).
AWC - thanks for the heads up, just saw the Centurion ad come up on FB and then saw you already mentioned it! Very tempted to sign up as well, maybe the only time I will get in a 100M week.
Good way to move up to 6 days a week Cal. The HM was just a personal thing - I set out to do 11 or 12 but realised I was going to be on 20K when I got back so rather than finish there I added an extra out & back.
Strange SQ. Sounds like you're being very sensible listening to the body.
Gentle 7.5M recovery run today which was much needed. Still managed to find over 800' of climb though so I wasn't even tempted to extend it once I got back to my car. I'd driven to the bottom of the hill so I could finish on a DH rather than the usual 1-2M uphill slog.
Good story that AWC, i should get a vest too. Hope the 100 goes well, im sure you'll cope fine, i did 91 with my 10 to 16m bingo.
SQ - sorry to hear youve been under the weather, well done on taking the few days off. Your plan sounds good, and will give a change of routine, 5k and 10k training should be pretty similar? Good idea to do them in that order too.
Jools - good recovery day tactics !
SQ, sensible to take some time out. I think the lack of racing also means the lack of tapering and recovery time as well. New distance goals sounds like a fine idea.
Today was virtual 5K day and, between a week of rubbish sleep, the hills on Thursday and the extra running day yesterday, I knew I wasn't going to be on top form so I took the opportunity to try a new route. It's not actually a new running route, just a new 5K route, which is a lap and a bit of Wandsworth Common.
Did my 2 mile warm-up including some strides, then set off. Felt quite fast to start with but I hit the first mile in 8:19 which isn't great. Decided not to look at my watch again until I finished. I thought I was maintaining an OK pace and I would run 25:xx so I was quite horrified to come in at 26:41. I've done better than that on some hilly parkruns, and the common is flat. It definitely didn't feel as slow as that but I guess there's some cumulative fatigue there.
Oh well, we can't be awesome every week!
I'm doing the virtual Masters Relays next month so think I'll have to taper a bit for that one.
18m today (800ft of climb apparently), plan was to include 3x16min, but realised the mile autolap was going to mess things up, so i did 3 x 2.5m with 3 min easy recovery. Rep paces were at the mercy of the wind and elevation. It appears that i need to do timed sessions in the open, as the tree lined sections seemed to be quite a bit slower for no less effort.
Well done on the hilly 18, TR.
I had another virtual Phoenix event to do and settled on a half marathon as I didn't want to do much more this week due to the extra day of running (the half would take me to 55 miles for the week).
Rather glad I joined Strava recently as I've found looking at other people's runs is a fantastic way to find new routes. One of my clubmates did a lovely looking run so I decided to try and follow some of it, combining it with a section of the Wandle Trail. I decided not to go down to the earlier part of the trail from Earlsfield as that would make it a longer run than I wanted, especially if I got a bit lost later on. Instead I started at my usual spot in Collier's Wood (a two mile run by the most direct route from my house), up the trail to Morden Hall Park, through there and on to Hackbridge. I went a bit further than I went last time but not quite as far as I planned on the trail as I got to a biggish road and went left instead of crossing it to get to another section of the trail. I did find a footpath that took me onto my clubmate's route, though I missed out Beddington Park entirely, which I had intended to explore (it'll be the site of the next London parkrun, whenever that starts back up again).
I ran on a trail for a while which was rather pebbly before ending up on a section of Mitcham Common I hadn't run on before. There were some ponies there - not sure if they were traveller ponies but as my clubmate had photographed them I knew I'd gone the right way.
From there I headed back through Mitcham. There's a pond there and I saw a swan family - mum, dad and a lot of fuzzy cygnets. Didn't manage to count them but it was definitely more than 6!
Ran back up the big hill to Tooting Common - not Church Road this time but the one next to it, Rectory Lane - and home from there. A nice urban trail half.
Easy pace for most of it but did a couple of sub-10s on the homeward stretch, including the hill. 2 hours 17:12 so pretty leisurely, though still a minute quicker than my first ever half from back in 2010!
I did 8m easy (after the usual walk first), my quads were achey after ydays run.
John...Good TM session, nice consistent pace for the tempo too.
Cal...You had a big week, don't over think your 5k, as TR says you have a good attitude to it. Nice 1/2 as well, sounds like a lovely run all round. I agree, Strava is good for picking and trying new routes.
AWC...Nice meaning with the vest, i like it. Best of luck with this week, i've no doubt you'll breeze it.
Jools...Wise, finishing on a downhill.
SQ...Hope you are feeling better, sensible resting. Good idea to take it month about and try different distances, the variation in training will do you well, and keep you interested.
9 ish GA run on Saturday was followed up by a 16 mile 'long' run on Sunday to finish my cut back week off on 50 miles.
6 mile recovery this morning, will be followed up by a 5 mile recovery this afternoon to start the training block for the 40th race...
10m today
SQ...Sorry to hear you've had it tough, you are 100% right though, there should be no fear in talking, here or anywhere. Cant help on any meditation podcasts though unfortunately..i was never one for sitting quietly, as my old teachers would attest to
That is a good 5k, more than a solid time i'd say, but you seem to have a good attitude to building on it.
First LT of the plan this morning for me, 10 with 4 mile of effort. Decided to loop my street, as i have been doing during lockdown rather than head for the towpath, for the LT miles, so paces might be a bit off (i over ran it by half a 'lap' to account for any gps issues with the distance). But pleased to see the miles come out as 5.08, 5.07, 5.09, 5.09. Faster than i was aiming for, so a tougher run than planned, but pleased with the consistency if nothing else.
Good 10, TR. I read that as autoclap and wondered what the hell you were on about until my logic circuits kicked in. Been a bit short of sleep this past week, due to the heat.
AWC - that sounds like a super run. My two Phoenix virtual medals arrived today (with a massive clonk - they're huge!) Very nice medals. I'm not one for virtual events either but I thought these two (Covid-19 Remembrance Run and Key Works Superheroes) would be a good memento of this very weird time. And it's not like anything else is going on my medal hanger this year...unless Valencia happens of course. Which it could - it's not until December.
SQ - good news on the test. I'm not surprised you have been feeling out of sorts - this whole thing has been incredibly unsettling for most of us. I'm probably one of the least affected since I'm more or less retired and have no relatives to worry about, but losing racing and parkrun has left me a bit rudderless. The virtual events (including my club's weekly 5K that I've organised) have helped, as has the quieter roads, which have given me more opportunity to explore. I've enjoyed that very much.
Anyway, I hope you find some motivation in your new goal.
Rest yesterday but did a 5.75 miles walk to scope out a new route. It's Norwood Grove which joins onto Streatham Common, but it is fenced around so not sure it'll be open when I run as I'm an early bird. It's just as hilly as the main common if not more so, so will be good for some hill work.
9 miles this morning. Can feel my achilles again which isn't grand - better get on top of my strength work.
Cal - Nice HM.
Hamo - Superb LT paces!
SQ - Hope you start to feel better soon.
Easy runs of 14m/5m on Saturday/Sunday for me for a 42 mile week I think. Did another easy 10m today, keeping HR low.
Hamo - nice, are you back on the P and D ? 18 wks til vlm?
AWC - that a great start to the 100, cracking long run and it lifts the pressure a bit for the rest of the week.
More good work steve and cal
I did my usual early week mlr, but legs were tired and i want to do 3min reps in the morning so i only did 12m.
Cal what do you reckon aggravates your Achilles?
Blimey AWC, what a start to the big week! Absolutely wonderful to get your daughter involved too. And I can only hope that isn’t the last megadose of pizza and beer this week.
Thanks for the Calm recommendation, John. Had a play today - it’s really good, although most is locked down to the premium. That is a really kind offer and I’d love to take you up on it, but no problem if you’d rather use it in a different capacity. Let me know. Some more good TM running from you I see.
Planning on a mona fartlek hill session in the next day or two.
TR, Steve, Cal - nice easy running.
I think the ultra-slow recovery runs might not have helped as my form is a lot better when I'm moving faster. There's also the fact my current shoes have nearly 700 miles on them which may or may not be a factor. I'll be changing them soon.
Hope you enjoyed your BBQ.
Good running, Steve - 42 isn't much for you is it?
TR - well done on the 12.
Then I exited and went down the road that runs next to (which is also a rollercoaster) to the little wood I'd seen on the map. Holy Christ, it's steep in there! There are some very narrow "paths" but then I had to pretty much walk down some steps, then another section I had to stop and climb down a sheer drop before running back up a very steep bit. It's kind of fun, but I was over 12 minutes for the mile I did in that bit.
Came back up the rollercoaster road, back onto Streatham Common, down to the tennis court and back up the steep path through the woods before heading back along the back streets for a few more miles.
I did notice my form seemed a lot better once I got onto the roads and the last few miles were sub-10 as I was paying attention to my posture.
Achilles is a bit grumpy now, not surprisingly.