Introducing the third member of our 2008 FLM Dream Team... Wardi.
Wardi’s goal is sub-3:00, and he’ll be going all-out to scratch six minutes off his PB in order to hit his target.
Steve Smythe will coach Wardi directly on this thread and he’ll be posting his training progress on a regular basis. Feel free to ask questions and leave your support, but please try not to hijack the thread.
You can read more about Wardi - and the other runners and in our FLM Dream Team - by clicking on the article link at the top of the thread.
Otherwise, read and enjoy!
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Comments
<scoobs plonks herself into chair whilst munching on a galaxy bar>
Best of luck Wardi. Really pleased you got selelcted. Especially as I notice we share the same (less serious) weaknesses.. Therefore I shall have a little tipple on your behalf this evening. :0)
Good luck Wardi!
Best of luck Wardi!
Wardi - I've just had a look at the schedule they've given you.
I'd be interested to know the reasoning behind starting you off on a long run of 12 miles when you've already clocked up a 20 in this marathon training. It seems the first few weeks cut back your mileage drastically. Has it been explained why? Is the schedule based on where your training is currently?
Wardi - well done on being selected for RW training advice.
As BR noted the training seems to be taking you back a step. I would be interested to know the reason why too. Is this individual training advice or a generic schedule for you to follow?
I hope you achieve your sub 3!
Believe me Wardi, I'll be lurking. And I trust that you are going to do some damage to those HM and 10k times on the way. They are overdue.
BR has a serious question, and I'd like to see it considered by the expert adviser. If he is not proud, he may even tailor the schedule to suit the athlete, as I cannot believe that he has already studied your personal training records in preparation for your new schedule.
(I'll take the original schedule as my focus, as I'm a slacker at the moment.)
A fair observation BR/Hilly/Blisters. Steve Smythe is aware that I averaged 70mpw for FLM this year, I am sure he will be along to discuss the schedule soon enough. He is a circa 2:45 man as a V45 so I will certainly respect his views. I need to know what is necessary to drop my times down a notch or two so that sub 3 will be realistic.
20 miles yesterday, 10 tonight. The old legs seem fine.
i'll be following your progress and supporting you all the way
Wardi - I've no doubt that he is a well respected and successful coach. It just struck me as odd that your first 3 weeks are 41, 49 and 55 miles, when you've just done 30 in 2 days.
Is the point of the schedule for someone aiming for a sub 3 to download it onto their Garmin and start from a base of (say) 35 mpw or is it specifically aimed at Wardi of Tadcaster
Do you intend to stick to next week to the letter or will you be tempted to run longer than it says?
Wardi
Congratulations!
Hope you'll still be posting on daily training as well.
BR & hilly
Interesting questions; it does look like a generic schedule in need of a little tailoring to suit Wardi's current level of training, for a smooth transition if nothing else.
Let's hope for an informed response from SS.
Coaching Wardi will probably be the biggest challenge of the lot, not least because of the informed audience watching!
I will be following this with interest
wardi-is that pic of you 20 years old or something?
you dont look 50!
Interesting points here
I will, being a slightly more mature runner, ;- be watching with interest
It's the fresh Yorkshire air and breathing in the pure aromas from the John Smith's Brewery on a daily basis keeps him young
lovely photo of you scooby
yes wardi, which face cream?
20 mile bike commute today to keep the legs turning over.
200.. indeed, all my DT thread chums keeping an eye on me plus a sub 3 attempt at age 50. No pressure there then!
I have a 5 mile flat course club road race on Jan 6th so I may do a few intervals tomorrow or Monday in preparation.
Wardi!
Congrats on making the team!
I am looking forward to hearing how you get on and will be lurking here - don't forget us over at the DT though!
I echo what BRilly et al have said though - the first few weeks of your program do seem a little generic and a bit of a step back.
I keep trying to tell people about the youthful qualities of Sam Smiths...
Oh.So the add for Boddingtons where the woman uses the head of the beer as moisturiser doesn't actually work then? I guess no-one remembers that add... Will try Tesco's.
Wardi - I did a 26 mile bike yesterday. Aha! I can match you on that. This is something. No chance on the running front though..... But will pop in to support in most likely a non running way. However, I do echo the sentiments of others about the step back. I wonder why. Perhaps you won't actually follow the plan for the early stages until it matches what you are already doing? I don't know enough really to comment!
As I can sustain high mileage without injury my feeling is that I might as well continue with it. I am sure the RW team will be happy to discuss this. My midweek medium long runs of 11-16 miles have benefitted me in the last few marathon campaigns, plus I do double sessions on some days. What I must pay attention to are the 'quality' sessions, it is speed at the shorter distances that I am lacking.
I did explore the 'Smartcoach' facility on here. I keyed in a recent 10k time and opted for training 'very hard' in pursuit of a marathon. It is harder than the sub 3hr plan suggested to me, but interestingly it dosen't ask for a target time.
Today.. my quiet country lane where i do my intervals was like a skating rink this morning so I revised my plans. Chose a loop which I run regularly and after a 3 mile warm up embarked on a fartlek session.
11m done inc. (rough measurements) 3 x 400m, 3 x 800m, 2 x 1200m at sustained paces between 5:50pm & 6:20pm.
75 miles for the week.
I remember it Scooby
:
LOL
right yes, serious training
good m,ileage wardi