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Dear Frodo,
Last year, Plum mentored my sub 4 VLM attempt, which, in the end, was not successful
He has suggested I merge my sub-4 training thread from last year onto here, "so as to avoid confusing the old fellow" ie him
Is that OK?
I am signed up for Stratford, one week after VLM, and have started my training plan exactly the same way as I started last years, by going off too enthusiastically and hurting my left hamstring.
Planning an easy jog tomorrow followed by a week off and heavy drinking
this is the plum plan
My most recent race was the Epsom 10, on 20th Nov last year, which I did in 1:27:30
so that is where I am starting from
Mikefrog did you do the Liverpool marathon? There was someone with frog or something frog on his top.
Hello everyone
I have sent poor Plum a veritable phone book-sized essay answering his questions and await his judgement!
Good to see you over here, Mike, but sorry to hear about the hamstring issues. I had a little potter around a hilly 10 mile race in December too, didn't push too hard (have a bit of a mile-wide lazy streak, me
) and came in at 1.30xx, so we're still hovering around similar times.
Sibryne- 4.05 is soooo close, I'm sure you'll blast a sub-4 soon
Which marathon are you targeting this time?
Would you like the stats up here, or sent to you boss?
*waits (almost) patiently*
Shall I put the kettle on?
I have asked Frodo a few questions mainly for my benefit about time she has available to train, current times etc and her honest aims and desires.....
I asked her as she had the opportunity to do me a 5k time trial tonight on the way home from work just to get some numbers as she has said she likes the gadgetry side of it looking at results numbers etc which makes my life easier, some of you will remember Froggies technological reluctance last year
Some numbers .....
a sub 4 marathon is (to give you a few yards to spare) 9.09 min mileing
a 1.25 10 miler in Feb/March would be good for the confidence
as would be a 1.50 half in March/April and a 3 hour 20 miler or two or three is the aim from this side of the fence
The months are irrelevant really as they are dependent on when your Marathon is but this is why we are here to discuss this sort of thing
It can be done on 3 runs a week, I am proof of that but 4 or 5 is better, 6 is magic. I don't believe in running for the sake of running, give each training session a point and you will be more effective. Gash miles are just that, tiring you for the sake of feeling tired and detracting from the next session.
Some of you will lose weeks for whatever reasons......Don't panic and don't try to play catch up, stick to the plan and keep the risk of injury down.
Listen to your body, if it says it is tired it probably is, don't run maybe cross train or just go for a walk or just slob out on the couch.... wanting to train is half the battle.
You are allowed beer and curries and choklit
Right I will shut up for a second and let you lot have a ponder
I know you have a half on Sunday that you aren't planning to "race" but it would be nice to see what consistency you have so I would keep the rest of the week short and sweet so have a cycle commute tomorrow in and out... We can do some intervals on the way home on Thursday and then see how you feel before deciding on Friday's pain. Rest on Saturday or a swim. I know how much you love that
Looking at what you have said in the pm I would like to put some speed in your legs but don't want to injure you so slow but sure is the way forward at the moment.
Thank you for your time today - hope your club training run was good too?
100m recovery
400m sprint
100m recovery
for 40 mins............ I is buggered especially as my lungs don't cope well with the cold for the first 15 mins or so.
average with the sprints and recoveries 4.07m k's so have to be content with that.....
You will be doing longer slower intervals on Thursday m'dear
Congrats to both Plum and Frodo - I can't think of a better team
I remember Frodos Lakes ultra last year, then couldn't do liverpool.
Which I did do sub 4 in happily as first time....But always interested in training tips and ideas, Should be a great thread.
Much like Plum, 10 x Sprints & recoveries tonight. Tough.. Especially after gym circuit at 7am.
Remind me, What's your current marathon PB and other times Frodo? Excalibur is mega hills too?
Thanks SOLB
FRC - my running PBs are not an advert for distance running
10K - 0.47
HM - 1.49
Road M - 4.30*
Off-road - 4.20**
* This was recorded at the Leicester Marathon 2010. I was offered a free place the week of the event and I took it to use as my last LSR for Snowdonia, which had been my A-race target and was three weeks later. I had followed the 3.45 RW plan and hit all the targets, so was feeling confident. I ran 18 miles at MP, then chilled out. I stopped for a good ten minutes to help someone who had fallen and badly cut themselves and pottered home, enjoying the views. I then had an accident the week of SNOD, which meant I couldn't run it
** This was at the Man V Horse last summer, which is an off-road, mountain based race with navigation. However, though it is advertised as a marathon, it is short by over two miles, so we certainly can't count it!
Everything I ran last year was prep for the Lakeland - slow and steady. The reason I put myself forward for this mentoring was that I couldn't shake myself out of that training rut; slow and steady is nice
I can trot out 10-11m/m for hours on end, barely breaking into a sweat and enjoying the views. Until last night, it had been a good year since I had done anything approaching speedwork 
Somehow, I don't think Plum will let me get away with that again
10 min gentle warm up then..
1k in as close as poss to 4 1/2 mins record HR and actual speed please
Recover by jogging gently until your HR is back down to below LSR rate as discussed and record the time taken to recover
repeat times 4 so you will have pushed for 4k
10 mins or whatever necessary gentle jog to get home
THEN Stretches
1) hold right ankle and pull up to right glute hold for 20 secs
repeat with left leg
repeat twice more
2) Cross right leg over left and touch toes..... hold for 20 secs
...change legs and repeat
repeat twice more
3) squat on the floor with bum on heels hands together elbows between knees and push apart.... hold for 20 secs
repeat twice more
I will give you some pre run dynamic stretching bits tomorrow.
I am trying to shake you out of your comfort zone really as I know how happy you are plodding..... this week is very exploratory and there should be a lot more structure honest once the half is out the way and I have a better idea where you are.
Questions?
Anyone?
*sets off with one leg stretched over the other and heels together*
*falls over*
I don't know if I'll be able to make 4.5m/K like that...
tuts.....
who is in charge here
;-)
Please don't make me switch the Garmin back to miles tonight - I can't remember how to do it!