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Nice one TR.
Years ago I used the P&D plan to adapt a plan for Lit.I remember thinking at the time that the LT zone they define is pretty tough.
I can't even imagine trying to put in a 7mile shift between 15k and HM pace! Even the slow end of that sounds pretty dam brutal to me!
I'd have to split it into 3x2mile or 2x3miles HMP, like I would in a build up to a HM race.
I suppose it's Daniels approach which is the nearest to what I've worked to
You work out your VDOT from your times, and then you get different zones like "T" for Threshold - but the critical thing - is that they slow per time running.
So the 20min pace might be the equivalent of the P&D LT zone, but it can stretch to say 15-20secs slower - which is what I always used as my "MP" zone.
You'd start there, then ramp up over time.
A good coach will make the plan challenging and progressive.
So if it's pitched right, it should be like you found this one - tough, but achievable. Then you progress and can handle slightly harder each week. Be glad you can't see week xxx now, or you'd bin it right off
With those splits, are the first 2 on the slight down, and the last two on the slight up? To account or the quite big gap between the pairs?
Can't quite place what a race course perimeter track would be like. Is that a sort of grassy trail? Or like Maidenhead's sort of track? Either way neither sound "that" fast, so that will have played a part too.
However, good to see you booting some "proper" sort of reps out. Not something you do that often? And again, great news compared to not that long ago where any running felt awkward on the calf
Sorry to hear Jools - reading that link, he sounded a guy with loads going for him, showing none of us know what others are truly going through. Looks like a nice tribute in your run.
Back more in my comfort zone - irrepressible anorakism - I encountered exactly that message for the first time a couple of days ago!
Apparently you have a flagging limit per day - that seems to be in the 10-15 territory.
Then you can't flag anything for 24hours - it's designed to stop you just doing it maliciously. Apparently they can actually take your flag facility away if you are found to have done them without decent reason,
I had very similar to what you say, some colossal douche who had cycled the same route week in week out for ages - leaving me 2nd in a seg
Took a few days to clear his crap out!
Can you actually flag from the app? Or do you need to be a premium member?
I have to do it back on the laptop.
Other issues on the app, are things like only seeing a seg is say 0.4m, rather than the specific, of whether it's 0.40, or 0.49 - that makes a big difference to the average pace needed.
Segment Friday tomorrow - I know you'll appreciate that Jools, whilst others don't
But it can't all be PO faced seriousness can it and if ever there's a time for random length multi paced stuff, it's surely now.
Bus you're having it hard, so for something lighter, I popped over to Slough for a seg rampage.(If you're not into segs - just scroll past)
Gave myself a tonne load of options, all around the area, ranging from the tough ask sprint paces, to moderate "just get the route right" to cruise it.
Ended up taking 9 of the 10 I attempted.
The one I didn't get was typically the one I tried first and needed the sharpest pace, sub 5 for quarter mile on a path in Salt Hill park. Very windy, which certainly didn't help,
Tried it twice, and I reckon I was 50-50 for hitting the right pace on the second one - but on checking it's logged me at 10-12min miling Must have stopped too soon daganabbit
The rest were all between 0.35miles and 1.2miles (bar one final 0.25miler), needing between 5.30 - 7 (!), so took a fair few of them down a huge way.
Pleased to still boot out a 5.15 0.25miler 15miles in
Was surprised to see that a "Hill" loop in the Slough ends was a pretty moderate slope, and obliterated the "Up" seg. Got 5metres into the "down" version, but it was such a blooming gale it seemed an absolute fool's errand, especially gone 12miles by then.
But all in, 16miler, taking about 3hours + all in with the drives in there! Looking forward to a right lazy evening and day off tomorrow I can tells you!
plaudits to Joe and Katie - just saying to the HHH whatsapp group, is there a
London runner who hasn't done a session around Battersea this lockdown? Good
sessions from TR, SG, Pete and Jools, hoping Wool and especially Bus heal up
soon. Bus - just keeping seeing images of 'Reg Prentice' Kenny Everett's
hapless caretaker character when I hear more of your woes! Luck has got to
change soon mate.
Not going to
moan about too much about my running - had a very lucky 'run' injures wise,
probably out for a total of 4-5 months in 20 odd years. Still managing the left
hammy quite well, it's not going away anytime soon though. So after the 5mTT
disaster I had a nice parkrun trot round in 28.50, wit the kid, nice to enjoy
it again. Sunday run was ok, 6.59 miling for 14.6 miles, warm and breezy.
Had a 5 miler Monday, then put the old Adios on for a session Tuesday - 5min
tempo, 6 x 60 secs with 90, then another 5min tempo. Felt ok amd the leg was ok
too, so very happy.
difference a day makes. Thought I'd stick the Rockets on for the 9 mile trip to
East Bucks (Wing) and back. Felt really 'meh’ for the first mile anyway and the
leg was ‘nervy’ and funny – well that sorted itself a bit. But after about 3
miles after I have gone up Wing hill, the right calf starts hurting 3/10 style.
By the turnaround at Wing it was 5/10 and had to run back with it. Threw the
bloody Rockets in the wardrobe!!
So put the
compression socks on for the rest of the day – then the Hoka Hupana I ordered
were the wrong size!! Anyway Weds was hobbling, been better yesterday and
today. Will run a bit tomorrow and see what it’s like. Got some more Adios 4
delivered yesterday, still waiting for the Hupana’s now I think it’s gone
At least the
ones I’m sending back were £105 and the replacements are £85. £20 up….once I
get the money back.
font changes?? Anyway got to go - 'Shy Guy' by Diana King is on. Reminds me of
a drunken summer 1995 working for Eurocamp near exotic Calais!!