QS - Great to hear from you. Your pacing strategy is interesting, as I've noticed that my Actual Marathon Pace has always been about 10 seconds per mile slower on the day than my planned marathon pace during the 16 week schedule. I've wondered whether I should be training at about 10 seconds per mile quicker, particularly on long runs - which is what you seem to be doing. The only problem is that I know that I wouldn't be able to get any where near the equivalent track repeat times.
Regarding my mega gym session. Yes, you all did read correctly! But honestly, it looks worse on screen than it was in practice. I got to the gym at 7.30am and there was only 1 other person there. I had my ipod loaded up with my favourite tracks and started the session. The 1st 45 mins really dragged by and I thought that I'd made a mistake, but the further I got into the session the quicker the time went by and the more determined I became to make sure I completed my plan. As I got towards the end of the 20 mile treadmill session, I even started thinking that I might continue further, but resisted in case I invited injury.
Looking forward to this week's recovery.
iFish ??!!! Impressive Stuff
QS. You guys are resting, I'm just getting going. Seems you are right on track...
Had to try and slow myself down for 1st long run, but still came in 15 secs a mile faster than I should have.... The rest week worked too well me thinks!I think I need to slow down a bit or risk injury or peaking too soon
My Half marathon plans have been scuppered by work, so I may just do a duathlon a couple of weeks before instead of an 18 mile long run. The Plan is being currently being (re)constructed.
Can only think that my aging ankles are not as strong as they used to be!
Hope these few suggestions help.
Nice running at the weekend people. Always good when runs come in a little quick, especially on the Furman and it's blistering pace.
Quickstepper - why out of love with triathlon? Isn' t this the season when we lyrca fiends wake up, greet the sunshine and lay down on the aero-bars?
Sorry to hear it's been a bit cr@ppy weather in the UK. Just to annoy you all, I was basking in the sunshine and 20degs of Seville on Saturday. Sunday was hazy sunshine and 9degrees. No wind. Perfect marathon conditions. I'll spare you all the details (if anyone cares I started a blog), but the headlines are: Taper/carbo-load all good. I nailed 2:57:18. Felt totally in control right up to mile 24ish. Backed off a bit to avoid any massive damage in leiu of upcoming VLM. A bit of actual pain through the last few km's... today I'm stiff but not exactly in pain, and probably gonna hit my regular Monday spinning sesh with the missus tonight. Bloody great weekend. I think I'll make Seville a regular thing. So fast, flat and well organised. Cheap as hell. Even if you jog it as a time on feet run, you could do the whole weekend for £150, and I've now got a new towel, badge, keyring, running kit (vest & shorts), and a medal!
link is here . I got in at 1am, and was at work at 08:30.
I say work, more stat checking, blog writing, PowerOf10 surfing... talking of which, I'm currently 33rd ranked UK marathon runner for 2011. Woo! The benefits of an early 26.2 ehy?!
QS - Blue Active Gel is a muscle/joint rub, which contains emu oil and other secret ingredients! I usually buy a large tub and when it's about 3/4 full, top it up with pure emu oil. Runner's rituals; strange aren't they!
blue active and emu oil
What X training are you doing QS?
Ben - Are you doing more cycling and swimming in build up to London, or more running?
QS - I'm definitely taking it very easy this week. As over the moon I am about my time (and thanks so much for your kind words), the number one aim of Seville was to 'take a marker' for the winter's training, and kick off the run into VLM. I'm focussing on not falling into that post-marathon binge state... the prize is still a fast VLM time!
I completely understand your triathlon thoughts. I'm very much the same. I can't get into long rides, and my swimming is mid-pack at best. I've taken a few 1on1 lessons, and after a winter's worth of work, they're starting to pay dividends, but I'm never be a cyclist/swimmer in the same way I'm a runner.
iFish - I've got VLM, then the two London tris, Galway70.3, then NewYork marathon this year, so I'm keeping the swimming/cycling up as much as possible so when the running miles drop away post-VLM I'm still in good shape, but I'm essentially on the Furman model still... a mixture of running paces, and a few cross-training sessions... although the miles are much higher and the cross training at a higher intensity
How does that gel stuff help you? I've never quite got with any muscle rub type things. Maybe I've got horrid thick skin?
Phew, you're all here and gassing away then, good stuff!
Sorry, still haven't invested in cleats, sigh, but enjoying some sunny bike rides again outdoors at last.
Ben - fantastic result, well done! That's really superb. I want me one of those numbers beginning with 2!
QS - good advice above. I was prescribed calf dips for my achilles tendinopathy. These are an eccentric exercise, which I still practice fairly regularly. Don't know if you tried those, and there's something similar called Walt's SAS exercises. PPOnline had an article about this stuff. That along with gait analysis. On the other hand, I was also prescribed orthotics for over-pronation, so I've never known which of those actually fixed it for me!
re. biomechanics - everyone I've seen says I have a good gait, good form, no heavy landing etc, but still there are injuries. I'm sure it's down to a previously inactive lifestyle with none of the sports etc at school that might have toughened me up or prepared me for what I now do - pounding pavements relentlessly. The current Medial Tibial Stress Syndrome (aka Shin Splints in olden days) is happy with 40mpw running and 100mpw biking, but doesn't like me running on consecutive days apparently. I can live with this.
I'll keep tabs on you all - it's nice to be reminded of those harder Furman paces, now all my long runs are nice and easy (8:15 mm+). Still, I've chalked off four of them so far. Other runs are one easy, one intervals (slower than Furman) OR just easy again, plus one tempo (HM pace).
Brighton Half this Sunday, after which I'll have a bit more of a clue about what state I'm in for VLM. But maybe not, if it's really windy along the prom, which it always is!
[Edited for spelling!]
I've missed a bit, so read back.
Excellent running Ben. Well deserved sub 3. Congratulations. Your probably back into the swing of things now. Hectic year of racing ahead with marathon training forming a good fitness base for later tri action. Like it!
QS - misserable wet rides will tend to make triathlon seem uninspiring, but come spring, summer you'll be loving it again! I'm a back of pack swimmer for same reasons you gave but means I spend rest of race passing people which is nice.
iFish - I agree. I think the tough sessions are good mental prep for mile 22-26.
LM - How was the half? Hope good. Sorry didn't wish good-luck before.
I had my first 20 miler last weekend (must seem like a long time ago for you london marathoners) It was nice and controlled. Finished strong for a negative split. Looked at my watch and saw I had averaged 6:42 min/miles. OOPs a bit too fast. Didn't really feel too sore after.
Also had to throw in an extra 1k rep in my intervals yesterday as felt I hadn't quite done enough.Am I peaking to soon or should I just ride this good feeling??
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