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Did my 3 week out 4m, 13.1m, 3m yday. Was a bit slower than the last few mara campaign with av 6.50 (i was av 6.37 3 wks before vlm), but ive had a cold and yday was windy, so probably more to come. Av HR was a bit lower than id expect too (but thats probably cos i knew i was slow already).
Yes planning to run, just no firm plan just yet. I e set my thoughts out so will need to chat through with Lewis. I suspect he was waiting to see how this week's sessions went.
Next week is a bit pulled about as I'm racing in the road relays Saturday and it's mother's day Sunday so we have plans for much of the day so my long run nudges to the Monday.
Glad to get the miles done but a PB tilt seems far off at the mo despite having done more miles then ever.
Meanwhile, the hamstring tendonopathy continues. This campaign has been one continual battle with one thing or another. Looking forward to a break.
The early forecast for Manchester looks perfect.
Tough session yesterday of 7 x 5 min at 6mm off 2 min at 7mm. Felt like nothing in the legs, which isn't surprising as the 5 days prior were pretty big. Also got a bit drained by the sudden 18c and sunshine.
Looks like I'll have much the same to manage at Rd relays on Saturday. Out at 8am for 5m recovery. Spin tomorrow morning so a much lighter couple of days to rest up prior to racing.
DT I guess Manchester seems like less pressure given recent issues. You may as well give it a blast and see what happens?
I did 20 on the track this morning trying to get one long run at decent speed (most have been around 9min/mile avg.), but could only manage 7:40 pace. It was a bit of a reality check of where I'm at. I might do another one, slightly shorter before Boston- maybe a 15 next week.
Good news: negative lateral flow this morning (day 11). Bad news: secondary chest infection since yesterday lunchtime. Man, am I glad I'm just a fun runner now. I did walk to the shops and back, though, which was the most excitement I've had in those 11 days.
I just love running in circles around a track 😛
18:00 at parkrun today- how annoying is that? Beautiful day with no wind, lovely day for running.
Hard luck on the digits today, very annoying.
Jools, hope the chest infection passes. I'm still coughing from that illness I had end of February.
Road relays today in the sunshine. Having not raced since December and had mixed training feedback, struggling with the top end stuff I was low of confidence today and expected the worst.
If you've run at Sutton Park you'll know there's quite a bit of early climbing. I burnt my toast going far too hard on the early hills and I think if it was a standalone race I'd have pulled out. At two miles in I couldn't see how I was going to hang on.
I did, just and ran 32.00 for 5.33m and hit my base target of getting round sub 6mm pace at 5.59mm.
My splits were pretty consistent given I'd felt like I'd completely thrown the towel in with 6.02, 5.54, 6.01, 6.00 and 5.57 and 6.03mm for last bit.
Given there was 300ft of elevation in that I don't think it's a million miles off 5.50 ish pace on the flat which is where I was in December.
Last long run for me, 5.5 easy, 10 av 6.41, 4.5 easy. Just need the weather gods to be kindish.
4 mile walks yesterday and today. I don't think I'll be jogging for a few days yet, as a 4 mile walk is about my limit right now! But it's a real pleasure to be out on glorious sunny days rather than being stuck inside.
OO - impressive combo of 20 mile madness on the track and a pretty speedy parkrun. How are things feeling for Boston?
Glad to hear you're up and active again Jools - sounds like it's hit you pretty hard
How are you feeling now G Dawg?
Manchester folks - any plans for post race catch up?
Counting down the days to Manchester now. Final 20 miler last weekend and as I feel that I've done most of training in pretty undulating / hilly training I'm hoping the flatness of Manchester will be a pleasant change. PB at our local parkrun yesterday which was a) encouraging and b) probably due to the almost ideal running conditions as much as anything else. Followed that up with a lovely 2 hour off-road yomp with MsE this morning - all good fun.
Have also been planning a few bits and pieces for the post Manchester period: a run round the Monopoly Board (streets, stations etc) at the end of April, and a 5 day run with elder Lorenzito along the Leeds - Liverpool Canal which should be both great fun and running through some glorious countryside going over the Pennines.
Not sure whether I'll run the nationals or make my excuses as it's a little disruptive when I'm much in need now of an undisturbed 4 weeks of training.
Lorenzo, sounds like you are well set for Manchester. I understand the newer version of the course isn't quite so flat as the previous version?
Some interesting plans for the months post event.
Tr, sounds like you are in good shape, Tr. Let's hope the weather behaves. Its certainly looking good for Manchester.
Will do last weeks long run today, having settled for a recovery run yesterday.
Sounds like you're in decent shape, Lorenzo. Good work.
I may not run this week, an old injury niggle came back on Saturday. Pes Anserinus, the three hamstring tendons tendons that go to the inside knee/top of the lower leg area flared up. |It should be OK by midweek with some icing but what with the ongoing hamstring tendinopathy that is now just affecting the very top of both hamstrings, complete rest mixed in with some mobility exercises should get me to the start line OK, albeit a little patched up.
Saturday was just a slow 13 miler which felt like 8.25 pace, actually came out at 7.57 which was a nice surprise and a little lift.
As I search for positives, the scales told me on Friday I was just below the 12 an a half stone weight target. That gave me a boost.
I've got a physio massage tomorrow for more patching up and the heavy cold is almost gone, resting HR is improving each day.
Really looking forward to a few weeks off. I've done more miles than the London PB campaign and had all sorts of things thrown at me. I've not done as many speed endurance sessions as I would normally but that means I've had more time on feet. The main positive is the HM PB.
My concerns are the return of injury niggles on the day and how much the recent illness has washed me out. We'll see. Just hoping there's enough in the tank for the primary goal, London GFA.
Hoping it warms up a bit compared to the forecast - waiting around in 5 degree temp isn't much fun
Manchester Marathon
TRFKA Lorenzo Red B
CC2 Red A
Lorenzo, I think I'll be taking a trip to a charity shop one lunchtime to pick up a coat or hoodie I can dispose of.
I'm speaking with Lewis tomorrow to discuss a plan. That will determine how far back I drop from the white start so will add in to the list after that. Red B would be the sensible place and it'd take the rush off the morning with a 9.25 start.
Easy 16m yesterday then 6m recovery this morning.
I've done direct comparisons with the last campaign. In the 6 weeks, same number of runs (81) 15 more miles, 10 secs per mile slower on average across all sessions, but here's the big difference, nearly 4 hours extra time on feet. Got these stats out of Fetcheveryone.com, good summary data views.
Had a sports massage today and the Fizz said I was in good shape. Told me to just run through the tendinopathy discomfort as it will feel better and then maybe worse near the end. That's pretty much the same as what happened in London.
Manchester Marathon
TRFKA Lorenzo Red B
CC2 Red A
G-Dawg Red A
I also had a massage yesterday and was declared to be in good shape
The met Office and BBC both have it 5 or 6c at 10am feeling less. By lunchtime it's up to 10.
I raced Dorney last April in similar temps and wore vest and shorts with my arm sleeves. That was perfect and I had the option to roll them down if I needed to. I'll be wearing same Sunday. If I were racing I'd be reluctant to go with a base layer. I think you'll regret it in the last third as the temps and your own fatigued body temp nudge up.
Slowest rep 3.40 fastest 3.31 so reasonable enough.
Had a chat with Lewis. He wants an hour easy/8m then 3 x 5m at mp off 1m easy then the last 1.3 I can either cool down or finish strong, my call based on how I am.
If that goes to plan I'll finish 2.59-3.01 ish. Ultimately a marathon is still a marathon though and there's plenty to derail that.
I'm going to drop back to red b start so I can go off around the 3.15 pacer. By the time we hit 8m I should have a clear enough path ahead.
Hope you are feeling better Jools 🤞
3 weeks out from Boston I'm having a slight taper week after 2× 68 mile weeks. No injuries but a few niggles. Even I'm getting nervous with all this race talk.
Trust you'll be providing some photos of your pre-race attire Speedy
The Manchester marathon website encourages small-ish rucksacks and gym bags for the bag drop. Will they take a holdall style sports bag? As I'm staying overnight, I'll have a few extra items at a race event than I normally would.
I'm off charity shopping at lunchtime to find a coat or thick hoody to dispose of.