For anyone trying to crack the 3 in any marathon anywhere in the world
Tim - Missed your question there. Reason for increase in speed is mileage and marathon training. After a spring marathon campaign, I trained for an autumn marathon at the end of October so have bags of miles in my legs and am reaping the benefits now with a few PBs. Since the marathon I've been running less miles and doing more quality. Classic base mileage then sharpening I suppose.
10x800m tonight at the club with just under a minute to recover, managed to keep consistent intervals around the 2:50 mark. Felt pretty good & after a nice 14 miler at the weekend i hope I am buillding nicely towards Wokingham. Just have to try hard not to blow it over Christmas!
Already a little jealous of all of you planning your marathon schedules, wish I was! Making an Autumn marathon all the more tempting
Dan A - what a brilliant present. I am beyond jealous, as much of the fact that you have someone who would even think of such a gift for you as of the gift itself.
I do not run at Gobi o'clock, or even sparrowfart, but I have occasionally been known to run at stupid o'clock.
Definitely NtS will love that one!
Nervous nerys here -- after a remarkably long injury-free period, I've got a bit of a niggle back on the inside of my lower R leg -- which I self-diagnosed as the all-encompassing medial tibial stress syndrome last time (had the same thing before VLM this year). I've no race plans except county XC champs on 6 Jan and a possible parkrun, so I'm having a few consecutive days off to encourage some bone deposition, and just scoffed some fruit yoghurt. Encouragingly, given my hopeless self-control already in the face of mince pie temptation, eating plenty of calories is suggested... (and I have been rather light recently, so maybe that could have contributed to it being a bit iffy, though also making me as fast as poss).
On the other hand I have logged 1938 miles so far this year, so all else being normal I'd expect to reach 2000 for the first time. Not a good reason to muck about with a dicky leg though.
TR - I was referring to "20M is a long way this far out". I think doing 20m easy this far out is a good thing.
NtS - I believe you have to tailor make your training to your own ability/needs with the main focus on maximising your strengths and a minimal focus on your weaknesses. I'd have thought double HM + 10 should be a good aim, but maybe using a 20m race as a long effort might give you a better indication?
Fingers crossed it's nothing CW. The rest won't do you any harm though, and it's a good time for it
Hope it's not a stress fracture/syndrome, CW. I like the idea of mince pies as injury recovery!
5M easy for me this morning.
marmite - that has to be Gobi oclock given it was a Sunday.
Cw - bone deposition !
TT - I understand now. If YD does a 20 this Sunday and theres still 16 or 17 weeks I think that a long way for a novice, might be wrong but I would expect him to run his 20s a bit fast given that he's used to shorter distances. He could end up doing 15ish 20s if he keeps doing them from now on, so I would rather see him do 8 to 10 as a newbie and stick to long runs of 16 to 18 until the end of January. But you know what you are talking about better than me.
90min turbo and an MTB commute bagged.
CW - Sounds like it's a broken leg, you better get to hospital before it falls off.
Nice to see Marmite popping in.
Dan - thats sounds brilliant.
Old No7 - Solid intervals.
17 yesterday and 5 this morning, legs seem to be enjoying the increase in mileage.
Fingers crossed Andy D, do you have a target time in mind? Good session Old No7, especially with the short recoveries.CW – I had to google bone deposition, I was thinking it was something to do with witness testimony! Too many American Courtroom drams watched I think. Anyway, I hope it’s not as nasty as it sounds because it sounds horrid.Good work on the early miles Jules and SLLooks like I have kicked off a debate, thanks for the concern TR, and I will heed your advice.A bit of background, I have run 20s before in Half Mara build up, so they are nothing new and at this stage they are not going to be happening every week, as I have a few races and shorter long runs planned over the next few weeks. This Sunday, I have invited club mates to tag along at 8 min per mile pace, so if any turn up I cant go and turn the run into a burn up. If no one does turn up I will still keep the pace slow. At this stage its all about time on feet and fat burning.
YD - sounds like you have it all under control then. 20s in 1/2 mara build up is nuts ! I do long runs of about 12M max when I have no marathon.
looks like SL is back to it nicely
CW - Good luck with the, er, bone deposition. Are purple Quality Street any good for that?!
YD - All looks sensible enough to me. On the other hand we've got 5 @ MP planned for the end of our 20 on Saturday! Yesterday I took a long look at my training/racing calendar for Jan - March and for one reason or another there are very few weekends where I would want to try and fit in many "hard" long runs, so in a way I'm glad I've started with the 20s as early as I have. It also means that my main "MP" efforts will continue to be the Thursday evening semi-long runs, which is what I'm used to doing previously so that's OK.
PP - I want to feel comfortable with the 20+ milers before I start adding in the harder efforts later on, but there is that balancing act of me being a first timer and not burning out, as TR is warning against. I have been tinkering with the plan I put up on the other thread. Like you, early on in the campaign I will be doing decent stints at MP as part of my midweek medium long run, at some point down the line this will stop and the MP efforts will start appearing in the long runs, the midweek medium longs will then become easy runs to support the tougher long weekend runs. So, decent length MP efforts will be a mainstay throughout, but will appear in different runs depending on what stage I am at.
Jools - sorry, 'fraid not.
CW - sounds like classic case of runners' paranoia to me. Couple of days and you'll be right as rain.
Flight to Norway is afternoon on Jan 1st. Just remembered I've entered some off road 10k up and down Box Hill in the morning. That'll blow away the cobwebs.
Never been a fan of early morning running. Annoys me that races are always so early on Sundays so as to cause minimum disruption to the poor beleaguered motorist. I'm suprised they don't set us off at 3am to keep us out the way. I have done races that last from Friday to Sunday, so technically I've run at every time of the day.
PP "Are purple Quality Street any good for that" -- yes, but I'm not going to let on because they're my favourite too, hands off!
My let is just a bit jippy, nothing serious -- just don't want to aggravate it at this point, as it did give me some grief in a similar way previously.
On the 20s, I quite like doing one every once in a while out of marathon training just to dong my endurance bell -- every month or two say -- so my body retains some memory of what endurance is about, and doesn't have to re-learn from scratch. I have absolutely no evidence to point to that it's a good idea though.
Dan "Annoys me that races are always so early on Sundays" -- hear hear; actually early suits me for getting back to the family without too much disruption, but I'd much rather they were on Saturday so that the rest of the weekend can be spent eating and drinking excessively in celebration, Sunday is there to recover, and there's some hope of public transport being useful to get to the thing in the first place. But even off-road races tend to be on Sundays, when traffic closures aren't an issue... (with the notable exception of parkruns of course, and track meets).
Look after that leg CW, I'm in the same boat as most others on the 20's. Even when not training for a marathon I like to drop the odd one in just to keep myself knowing how they feel.
Training heading west. Cold still hanging on and the cookie monster has been on my shoulder all day work and every time I passed a HUGE tin of biscuits at work. The cookie monster made me get at least 2 biscuits!
Also remembered that the world is supposed to be ending tomorrow. So I am ending a 3 week spell of abstaining and entering into the Christmas spirit and eyeing up some lovely bottles of rioja that were gifted to me today If all goes well and the world does not end. I will do back to back runs as penance on Friday and Saturday
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