Howdy, Stranger!
Categories
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
Dull - if you think there's a chance you may be overtraining, why not change things around a bit and try something different?
Gobi - because I'm nice (well my Mum says so anyway) I've copied and pasted all form guides into one post for you:
DFC: 15:53 Leeds, Hyde Park 5k 5/9/07
1:08:33 Leeds Leg 1 of Leeds Country Way, 11.77 miles MT 2/9/07
16:00 York 5k, 7/8/07
Sue C: 10k - 43.32
10 mile 1.14
Half - 1. 38.30 (my time, the official times were a well documented b**ls up!)
My own - a 2:55:46 untapered at NF 3 weeks ago, and a complete balls-up of a taper since with a gammy knee and lurgy/stomach bug. Tergat is sub 2:50.
TT - 2:48: 07
Joolska - 2:49:33
PhilPub - 2:49:49
MT - 2.49.59
JEJ - 2:50:00
DFC 2:52:08
OuchOuch 2:52:14 - also heard that Jersey is a bit hilly and don't want yet another person run a quicker time than me.
Dull - 2.53.54
Sue C Selby Predictions
Joolska - 1:31:21
TT - 1:34:34
DFC – 1:36:24
DFC Selby Predictions
TT - 1:12:56
JEJ - 73:24
Joolska - 73:56
DFC – 1:14:29
Anyway pretty much the only thing I drink now is wine, but I do drink far too much of the stuff. If I suffered from the hangovers that others seem to get from binge drinking, then I would have given up many years back.
Most on the planet have there addictions, booze and running are mine. I know it's not ideal, but better that than drugs and child porn.
5.5 miles this morning. Over 50 miles already this week. Did an 8 mile tempo session y'day, and was travelling remarkably well. Based on that run out, there'll be no problem with my breathing at DMV, the $64,000 question is whether my old legs will hold out for the 26.
TT I don't really want to change anything, as I really enjoy the high mileage stuff and may even move up to ultra at some stage, sub 3 or no sub 3
Dull
TippTop - Jersey Predictions
TT - 2:48: 07
Joolska - 2:49:33
PhilPub - 2:49:49
MT - 2.49.59
JEJ - 2:50:00
DFC 2:52:08
OuchOuch 2:52:14 - also heard that Jersey is a bit hilly and don't want yet another person run a quicker time than me.
Dull - 2.53.54
Sue C Selby Predictions
Joolska - 1:31:21
TT - 1:34:34
DFC – 1:36:24
JEJ - 1:36:44
DFC Selby Predictions
TT - 1:12:56
JEJ - 73:24
Joolska - 73:56
DFC – 1:14:29
TippTop - Jersey Predictions
TT - 2:48: 07
Joolska - 2:49:33
PhilPub - 2:49:49
MT - 2.49.59
JEJ - 2:50:00
DFC 2:52:08
OuchOuch 2:52:14 - also heard that Jersey is a bit hilly and don't want yet another person run a quicker time than me.
Dull - 2.53.54
Sue C Selby Predictions
Joolska - 1:31:21
TT - 1:34:34
DFC – 1:36:24
JEJ - 1:36:44
MT - 1:36:59
DFC Selby Predictions
TT - 72:56
JEJ - 73:24
Joolska - 73:56
MT - 74:00
DFC – 74:29
Work meant that my track session did not happen last night which is an arse. I had to settle for 5m easy in the morning and 7.5m steady from work to home. Joolska I too was on the lookout on my run in the dark. The Old Kent Road is not the greatest place to be running at 10.30 at night. Still, it brings a real significance to the phrase 'running scared'.
JEJ don't we get to hear all the gory details of your track session? Is it secret training?
DFC - 73:49
SueC - 1:36:21
TT - 2:48:57 (hopefully fully over NF)
PP - 35m 37s
TR – one day my time will come !
TippTop - Jersey Predictions
TT - 2:48: 07
TR - 2:48:57
Joolska - 2:49:33
PhilPub - 2:49:49
MT - 2.49.59
JEJ - 2:50:00
DFC 2:52:08
OuchOuch 2:52:14 - also heard that Jersey is a bit hilly and don't want yet another person run a quicker time than me.
Dull - 2.53.54
Sue C Selby Predictions
Joolska - 1:31:21
TT - 1:34:34
TR - 1:36:21
DFC – 1:36:24
JEJ - 1:36:44
MT - 1:36:59
DFC Selby Predictions
TT - 72:56
JEJ - 73:24
TR - 73:49
Joolska - 73:56
MT - 74:00
DFC – 74:29
PP - 35:37
TR - ?
MT - t'was a club session of 2 x [1200 (60s), 400 (60s), 1200] (400m). I meant to run at 78s per lap (tergat 10M pace) as an easy / recovery session from the weekend, but in windless conditions I couldn't run that slowly hence 3:50, 69, 3:48, 3:46, 68, 3:44. I actually intended to run the 400's in 74 - 75s and was rather surprised to hear the times - it felt like 5km pace tops - conversational effort throughout the session.
Padams - does a HM count as a 'proper' race, or does it have to be one of these strange ~20M ones that you find where you can jog your way to victory?
I've posted my question to MG2 on whether he thinks I should run FLM. I'm in two minds, but whether or not I run would make very little difference to my training for the next few months. I'll increase long runs from 90mins (14 - 15M) to 2hrs (18 - 19M) in November anyway, whilst I've already put in a midweek 75mins (11 - 12M).
JH1 Yeah, the 3 hour jobbie will be Sunday mornings... simply can do it in the week... did 3 hours on Sunday and hope to continue with that this month... however, the hills I have to watch... the Surgeon says that although the biking is fine... try not to get on hills where you're off the seat giving it beans, as don't forget, it's a stress fracture and I need this to heal ASAP. However, yeah, I'll hopefully do a few rides in the week just of an hour or something epsecially with nights coming in... and get the long one in the weekend. Thing that cheeses me off, is I hadn't done anything for 10 weeks... and coul've been cycling... so I'll still have lost alot of fitness from then... however, I fully expect to be in 17 minute 5k shape by Xmas... if I get to that shape then it'll be a slow buildup again to London
Padams Can I just say mate, awesome run, and don't forget, you're now ranked 15th in the country now! 15TH for petes sake, mate my hat is off to you, as it's something that I've been targeting this year and was planning a similar time for London 2008, however, that's not going to happen. Just bukdl on this and you never know, Bejing? No reaosn why not is there!!!
Pug
FFS some people don't wanna believe the demonstrable facts do they?
As you were.
JEJ - that was a training run with no prizes, so I wouldn't call it a proper race, no. I was just trying to get you to commit to FLM! Are you doing a HM soon then? Would be interesting to see how close to (or under) 70 you could get.
Pug - thanks for the comments, however, I can now see my rate of improvement reducing (surprisingly!) so even 6 months proper training (+lose a few kgs) would only result in a low 2:20 at best at FLM08 I would imagine.
Was thinking about my training yesterday and came to the following conclusions:
So I think next time (if there is a next time...) I will do much more MP training (much easier when there are loads of long races around like in March rather than August), but there are some improvements to be made.
And humble enough to see room for improvement too. When you say that you could do more MP stuff – then a novice like me is all ears.
PugI like your enthusiasm, but FFS go carefully when you get that cast off for good. Just for a minute I thought you were Tergatting a sub 2:30 yourself and a trip to Bejing. Given your current woes – I’d Tergat London 2012 if I were you – we can all come a cheer you on then too.
Glad to see that JEJ shares my current aim of getting the long runs back up to 2 hrs and the 90 min midweeker back in place. He’s learning !
JEJ - V.impressive times from your session. You seemed to have found a new gear recently.
Pug - Good to see you posting again. I'm glad to see you are getting out and doing a bit. Won't be too long before you can start the running again.
I ran a tough session on the roads (not flat) last night 5 x (~750m + 30 sec + ~450m + 2 min). Most of the good guys were out last night (including a new semi-pro tri guy who is going to start running second claim for us), but I was pleased that I could hold most of them off during the last couple of reps - IMO this is where the marafun endurance comes in useful.
2:20, 1:24, 2:23, 1:24, 2:21, 1:27, 2:20, 1:26, 2:20, 1:22
Still undecided about the 10k this Sunday, but GER is almost a certainty. Gobi - let me know if you want to pace each other for the sub-75.
Padams - I drew a similar conclusion last year (more MP necessary). I think that 4 x 5km @ MP with 5min jog inbetween is the session to do, but this is also an interesting read.
HM is Trento in Italy, 18/11.
I'm basing it on the fact that Padams is saying he hasn't had a good run and felt off and still did 2:29... of course there's a world off difference between 2:29 and 2:20... but I'm sure with professional help he could certainly get close... either way, 2 years ago he was a 2:4x man, and now he's bordering Elite... which is some going...
And who's this other guy?
Pug
I'll be lucky to break flippin 3 hours again in London, but hye ho...
Pug
planning to run flat pace from the start(5.43 pace I believe) and try to just nip under 75 with a good last km.
If this interests you then YES lets run off each other.
Gobi
pug Can't remember the other guy's name either but he was gonna beat me in Berlin ;oP
Funny thing about padams' conclusions is that it's pretty much my conclusions BEFORE Sunday. Thought more MP stuff (and above a la 10k's) and possibly less miles would allow me to mainitain a HR above my usual 161bpm whereas endurance and low end aerobic conditioning weren't a problem. It's back to the drawing board now on that one. Always said I knew sh!t didn't I? Think I'll stick to 'I just run' for a bit longer.
Gobi I shouldn't worry mate FLM is gonna be 2:50+ for sure. Nothing better to do on that particular Sunday and it is a whole bunch of fun but it definitely isn't a Tergat race. IM is gonna be the main focus now until June. Had my 8weeks of fun now it's back to the stuff I don't enjoy as much. Funny choice that. Wish I had Dull's joie de vivre.
So nature vs nurture? My take is I've never seen anyone on the start line of a marathon with more legs or more hearts than me. On the basis they are the key ingredients to running I refuse to believe anyone has an advantage over me. padams is younger (annoyingly I will have to admit that this is a factor one day) and has trained better - predominantly in his former life before running. If I was his age and had carried out similar training (all the rowing etc) then why wouldn't I be 2:2x? Personally I can't see any reason why I wouldn't. No scientific proof to back it up of course just the way I've always viewed it. What's that quote about the two groups of people in life? There's those who think they can and those who think they can't. They're both generally right. It's as simple as that for me.
I promise to get my head out my aerosole, study the form and do some (generally wildly inaccurate) predcitions before the weekend.
Interesting to note that two people on Sunday who possibly ran the 1st half slower than expected due to not feeling great both ended up with very close to even splits and still had decent runs. What price me feeling perfect and ending up with 1:19 and 1:22 for 2:41 and maybe padams 73 vs 76? Just a thought.
As you were.
Padams/CRAB - I'm a big believer in loads of MP. I figure it's simple logic really, if your body knows what the pace feels like you'll find it easier to maintain that pace, even when you tire...
If I get my tergat on Sunday it'll be simply down to having run bulks @ my tergat pace. If I fail it'll be most likely down to me messing up over the last few weeks and not doing enough of those runs. When I was training well though I was running 14@tMP on Monday mornings and 10@tMP on Tuesday mornings and felt really strong for it.
Mind you, it's all horses for courses, and I might have been better off if I'd followed a traditional plan, so.........
So not only do I need to run the best part of 100 mpw, I also need to do lots of it at 6m 52 per/mile.
Funny thing was – I can’t remember doing much mileage at all at MP last time – I was wayyy too cream crackered to run that fast !
I shall be Donning the green flash later – I’ll see what I can do.
Back from holiday and browsed through a few pages....looks like everyone is racing well at the moment. I can't remember them all but well done CRAB, PADAMS and NM2 some pretty spectacular improvements!
CRAB How does the Berlin course compare to Cardiff? Obviously you shaved a big chunk off your PB, but how would you split the improvement over course and training?
Where's CM for the prof's advice ?
I really did have no idea whatever what I was doing. It's a pleasure to follow this fred and pick pearls of wisdom from you all. Keep up the good work!
I really did have no idea whatever what I was doing. It's a pleasure to follow this fred and pick pearls of wisdom from you all. Keep up the good work!
EdB - don't we all?!?!
MP (or even slightly slower - 7min/miles) is a good pace for me right now - cos it's kinder to my knee. So I can do some of that instead of speedier stuff.
I just need to get Padams to pose for a new picture in an orange vest.
Doesn't everyone wear Dunlop Green Flash (or yellow or orange - remember thay came in other colours too ?).