Nice run TR. All downhill? 4 week taper?
20m run unfuelled today. Very cold out there so wrapped up warm. Ran over very rural lanes where I used to live 6 years ago, so a bit of a trip down memory lane. First 11.5m covered in 1hr 30min, but then my mate slowed and was very tired from 16m onwards. The last 3 miles took 40mins! Overall 20.5m in 3hr 32mins. Good for time on feet and unfueled running, but certainly no good for pace!
Back feels ok so after an easy 5m tomorrow, then I might try to do a bit of a session Tuesday. I can get 12m in early morning, possibly 16m if I got up really early. Any advice on what I should try to do? A 12m inc 10m progressive / 12m inc 5m @ 6.40 PMP / 12M inc 2x2m Tempo etc?
I think I will do another 20m next Sunday, but not sure what pace to aim for. I will also be running a flat 10m on Good Friday (weather permitting) where I will be looking for a low 6m/m average all going well. I will therefore plan to run 5m easy Thur and Sat and maybe a hilly 8m Weds morning.
Keir - Nice effort yesterday, the pace of that one wasnt important at all, just getting the leg strength back up is the priority and 3:32 is going to go a long way to getting you back.For the 20 you're thinking of next Sunday I would just relax for the first 15, without even looking at the pace, and then push along the last 5, possibly finishing somewhere between 6;00 - 6;15 if the legs are enjoying it.For a session tomorrow, it is difficult to say because it all comes down to what only you know, ie how your back is holding up. You may be better with some kind of fartlek session rather than anything prescriptive. Maybe 16 miles with a few efforts of up to 2-3 miles at something around MP but only if you're confident it wont do any damage?
Keir - excellent time on feet run there, that'll do you the power of good. All downhill as in thats the longest run done for me, merely a 20M next weekend, and then a 16 and a 12.
OK. I'll get up at 5am to do my 16m route with 3x2-3m @ PMP efforts and adjust the effort to how I feel PRF. A question I've had all campaign is what these final 4 weeks would normally look like. I'm used to a 3 week taper but your magic8 ended 4 weeks before VLM. So, for future campaigns, assuming everything has gone well in the build up, what sessions would you do in the final 4 weeks?
How did you get on Keir ?
15M and 5M double for me today, the 15 was 1 at 8:02, 10 av 6:36 (even paced too) and 4 easy in to work. I did 10 av 6:15 this time last year but it smoked me and it was really hard, todays was a steady effort. I thought it wise to ration the effort this time, take away the layers and work luggage and it equates to faster than 6:36. Last time I wasted matches seeing how fast I could run. My aim is to keep the right side of 3M every 20min (6:40 pace) but actual pace will just take care of itself on the day.
Rubbish. Another good training session missed. Ill with the same bug my daughter and wife have. I was up from 2am and although I made it into work, I had to leave halfway through the day to go home to bed. Slept better last night and stomach feels a bit better, but still not great. At work, but no fit state to run. Fingers crossed I will be ok to have a go at the 10m on Friday.
Nice session from you TR. A very sensible approach to saving those matches. I like the 3m in 20mins. Makes it easier to calculate pace and progress when your tired mentally.
Keir - More gremlins are the last thing you need, frustrating or what!
To answer your question about the last 4 weeks, the general principle is to:
a) Lower the volumes
b) Keep the intensity
That is why the ideal is to get a 26 miler in at the start of this period to gain a good last dose of aerobic development before then gradually letting everything in the legs regain full strength.
The first 2 weeks of this last 4 week block dont need to be too cautious in that a hard 10 miler, or even a hard HM, may well be appropriate but only on the basis that nothing is strained. The emphasis should be on feeling smooth at speeds a bit quicker than MP to emphasise how effortless the early miles of the marathon are going to feel.
Mileage might drop by 10-15 mpw during this period, so not dramatic but it should start to make the legs feel a bit less achey and a bit stronger.
Then, the last 2 weeks are when the mileage can really drop with ideally the following:
1. 2 x 3-4 miles @ about MP
2. A full effort 5K3. Longest run of 10-12 milesLast week:1. 4-6 miles continuous @ about MP (prob Tues)2. Longest run of about 6 miles3. Prob 3 rest days4. Saturday run - relaxed, ie 8 min+, 5K or similar.
Also, in the last 2 weeks:On the nutrition front I will be looking to do a carb depletion phase in each of the last 2 weeks, ie Mon-Weds, and then eating normally for the rest of the week but without the widely practised bloated carb loading in the last couple of days.And on that note, as we have just entered the last 4 weeks it was good to get a 26 miler in last night despite the fact that there were no other runners out there at all due to the snow. It was actually very pleasant.
bloody hell Keir, couldnt you coincide the illness with the injury ?
I'll try next time TR!
Impressive 26m in the snow PRF. How deep was it out there? Did you run in your normal training shoes? Thanks for the taper advice. I have learnt a lot this campaign from your and others comments. A pity I havent been in a position to apply it all this time, but it has all been noted and stored away for the future.
I've avoided posting the past few days as it just feels as if I am moaning and wingeing all the time. But dizzy spells and sickness knocked me for six Weds eve and after sleeping for 12 hours, I helped get the kids ready for school, then had another 3 hours kip and it would have been more had the postman not hammered on the front door. Although getting better, I wanted to run today, but sense prevailed. No point as I would either have run badly and depressed myself or more likely would have made myself ill. Still not totally right now. Needless to say, all VLM bets are now off. Fed up with all this. On the positive side, I am only eating about 1/2 of what I normally would, so weight is being lost or at the worst maintained.
21m unfuelled again today. Just like last Sunday but htis time by myself so faster. Felt springy and pleased to get out there. Happily ticking off the miles at 7.20m/m and at 10m felt like I could do this all day. At 12m I had planned to take a gel ready for 5 faster miles, but it had dropped from my pocket on route.
At 14m sped up to 6.30m/m to see what it felt like, but soon dropped to 6.50s and only then for 1m before stopping. Bit of a rest them tried a more conservative 7.00m/m, but less than 1m at this pace this time. Sudden lightheaded and shaky leg feeling and I realised on the verge of bonking. The next 5m were a very slow jog walk home, semi hallucinating and dreaming of a can of coke. I just kept telling myself that this is good for fat burning! Couldn't form words when I got home, but a couple of bowls of cornflakes with sugar helped. I haven't been in that sort of state whilst running before and I guess it s due to reduced calories whilst ill this past week. On the positives, my hip niggle I could feel when I focused on it, but wasn't an issue at all.
Will run easy tomorrow, but if I feel good I'll will try the 16m with some PMP (maybe 6.50s) as you recommended for last Tuesday PRF.
Doesn't sound like an enjoyable finish Keir. Make sure that you get some decent carbs in you before attempting the next tough session. Seems like your illness took more out of you than you realised.
Bloody hell Keir, another long long run then, unfuelled means during the run, you have to fuel the night before. Must have been the illness, but the time on feet will come in handy.
I'm with moof too, last thing you need now is some hard running to knock your body back a a bit again. Stick with looking for run frequency from now on in, you can always do a few strides to turn your legs over a bit.
ok. I guess at this stage there is no point hammering it. I am not going to suddenly turn things round overnight and if anything risk burning matches which I can no longer spare.
Last few days have been 5m, 7m, 12m. Having to drag myself out a bit though. All a bit of a chore at the moment.
You need a bit of a mojo boost, how are you going to do that? VLM is a little over 2 weeks away and I assume you will take a shortish taper so you most likely need to find a nice race with a soft PB (or no PB at all) and smash it.
Keir - Reading between the lines, you are actually not in too bad a shape for a decent crack at a marathon.
However, it really is a case of thinking in terms of maintenance rather than training now. You probably have a big effort in you, but not several due to the various downtimes, so this is definitely where the saving matches comes in.
I wouldnt be concerned about the paces being a struggle on the 21 miler because you were clearly running on empty. Bear in mind that the unfuelled LSRs are done at much slower paces, ie 90-120s/mile slower.
I know what PMJ is saying about a mojo boost but I tend to think that given the circumstances you will be better seved by lining up at VLM with a mind full of doubts, that way you are far more likely to employ loads of caution and increase your chances of a good run. A confidence booster in the meantime might actually push you the other way.
Have been a little bit busy over this last week myself but will have daily input over these last 17 days to VLM.
Keir, sorry to read about all your woes. I think you need a bit of mental motivation. I've just listen to these videos aimed at the Belfast Marathon and found a few ideas that might help.
Thanks for the video BB. I'll check that out later.
I know what you are saying PMJ. A decent confidence booster would be nice. But I did have 3 races planned for this campaign where I hoped to pb; a 10k where I stopped midrace and a HM and 10m both of which were DNS. I think a race so late would either burn matches, as PRF says, or more likely, back fire as I do worse than I hoped.
I take your point as getting too much confidence from a good performance PRF. Doubts are pretty big at the moment, but still hoping I can get close to sub 3. I'll work on keeping things steady over the next 2 weeks without any panicky last minute speed work.
I'm starting to think about the future. I do believe that the best marathons are run on the back of previous campaigns. I'm thinking of maybe picking up a number for Abingdon, as I have had 2 good races there before. But I really need to decide whether I can get my head round another campaign.
Chin up Keir, you should still be more than fit enough to bag a sub3. Keep the run frequency high and put in some strides or 30sec to 1min cruise sections to get your legs turning over, but dont beast yourself at all. You might be wise to simply race some shorter distances inc some 1/2s through to the Autmn and then simply do 5 or 6 ~20M long runs and then do Abo, it might work better taking the emphasis off the marathon. You can keep a midweek 10-12 through the summer and a 15 or 16M long run and then just top up the long runs at the very end before Abo. That way the campaign might become part of your life instead of taking over your life. My VLM training is simply some commutes and a long run, its part of my life and doesnt take much mental energy.
Usual calf issue at this end means no running since last Saturday, although I did a 5M test run today and should be able to build it up again after the weekend. So if you can run ~2:55 pace then I'll give you a tow in 2 weeks.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |