For anyone trying to crack the 3 in any marathon anywhere in the world
6M very easy (8.16m/m) for me after a much needed rest day yesterday. Legs still a fraction tired but much, much better than they were 2 days ago!
Wardi, yes VLM 2013 is on the agenda. I have a plan and will see what the outcome is one the day (need to retain GFA!).
Al_P - good news on getting straightened out. I'm sure dinner with your wife would be nice, but you can keep the XC and the hobbit !
Jools - where's the mileage gone ?
a drizzly 3hrs on the bike today for me.
Big day of sports in our house tomorrow, need to bag ~16M earlyish as we then have an U16 ko at 11:30, U12 ko 2pm, U13s indoor crkt at 4pm and U16s at 5:15pm. Wont be indoors much.
Ha ha, TR. Cross-country tomorrow includes a mob match (8 to score) as well as a team race (4 to score); from the team sheet I'm more likely to be 5th or 6th scorer than 4th but I wanted to front load the week mileage wise so that I could still run relatively well tomorrow without dropping any miles.
Jools - you're doomed then, tapering is over-rated for short distances.
Toro - sorry, forgot to say (earlier), no not Hilsea (dont think that opens anymore), I dont use a proper Lido, it's W'ville pool. Its a 5min walk at lunchtimes.
I'm not sure that 12 - 14 - 5 - 20 - rest - 6 as a 6 day training block amounts to a taper, TR, so I'm sure I'll be fine!
7 miles off-road today on a new route. Mud, mud and more mud! Averaged 7:39 min/mile, which was about what I was aiming for.
Hurtling down hills with mud underfoot is hilarious!
Long run tomorrow then, aiming for 2 hours on my feet.
Thanks TR - I saw a plan online to get Hilsea open but it's quite old and obviously hasn't been able to raise the cash etc. Shame because I love Lidos. When I was living in Plymouth I used to love the Lido.
Jools - Good Luck!
ES - Be careful! It as awfully barmy weather for this time of year 11 degrees here on the S. Coast.Long run today (although a relative slow sprint for most on here) 14 miles in 1hr 40min. Some nice HR data out of it too. Which raises an interesting debate that must have been covered previously (i'll investigate): First assumption - you are training using HR.Will you get better results training very closely to a pace as long as you are within your HR Zones or just sticking in zones without worrying about pace? According to the Attack Point vDOT Calculator I ran 20s too quickly today. About 30s slower than Sub 3 M pace. It has my M pace at 6:36 based on 37:22. I was 1:45 slower than that M pace. About 1:20 slower than my last 10km pace. Not a million miles out but certainly approaching the junk miles grey zone. The point is it was always comfortable and at the lower end of the Polar 70-80% zone with a 72% overall average. I am content but curious.
I have been reading quite a bit of Don Fink Ironfit which I feelis quite a basic approach but certainly gets results.
Toro/TR -- part of the Christmas "entertainment" from my sister's place in Chichester a couple of years ago was a Boxing Day dip in the Arundel lido. Even the surface around the pool was cold enough to be painful on the feet, and the water was something else...
Well run in the XC AW, it seems like all the county champs are this weekend. I have mine (Cambs) tomorrow. However, I logged the highest weight on the scales this morning for over a year (compounded by a big curry last night), so I don't think I'll be very swift. I'm beginning to suspect that increased holiday wine consumption is significant there, so it's just as well normal standards of abstemiousness return next week.
Didn't run today because I'm still worried about my niggly inner tib, though I did 7M on it yesterday, and experimented a bit with how my foot landed to see that could improve it (possibly). The same side gets odd blisters so maybe it's all related. It's not a huge deal but I don't want to go into the spring campaign already damaged. Answer to increased weight = run more and eat less. Answer to fixing any iffy bones = don't run and eat more. Err...
Good luck to all those racing tomorrow, esp Dan (or was yours today?).
Jools - remind me, are you running VLM this year? Big mileage in there if not.
Wardi - plan is still to head north for Brass Monkey, but unlikely to be in PB shape. Spent most of December ill and still not shaken off the lurgy...
...however despite the snot overload, I still managed a very enjoyable outing at the Tromso Polar night half marathon yesterday. All run in the dark (3pm start) on snow and ice the whole way; but they lit the route with candles which was a nice touch. Didn't bother with spikes, and managed fine in normal road shoes. Was surprised at the standard of the quick guys who disappeared rapidly.
Overall result was 10th place in 1.25 in a field of about 200-300 (more ran the 10k) - effort level felt the same as for a sub 1.20.
Winner smashed the course record and dipped under 1.13 (he has a mara PB of 2.21 so is fairly handy). Great fun for a novelty race. Might come back one day and do the Midnight Sun marathon in the summer.
PS, but most importantly I was the first runner in shorts having overtaken the leading shorts wearer just before halfway
DanA - nice one, sounds a good experience.
CW - they use that Lido for a Tri in May.Chichester is a regular place for my bike rides.
17M for me today, did 16 last week, 15 the week before, but after a summer and autumn of ~100M per month I'm struggling on the long runs, However, I'm taking solace in that fact that if I'm this unfit now then it's going to be hard to peak too early.
Lord D. I recall from a few days ago (scroll back a thousand pages) that you were aiming to run this race as part of a controlled experiment in order to demonstrate the value of high mileage training, as though we needed convincing. Your very tasty 1:19.20 requires some back up data if you please. Miles per week now vs previous attempt, taper periods, shorts, colour of socks/shoes, beardiness, and for what it's worth, whether or not you had a challenging 1-2-1 race in the final couple of miles.
[Personal, but boring contribution. 21 miles run on Friday, at a pleasing 8:20 pace. The more miles I do, the easier nad (typo) quicker this run has been getting. Funny that. Saturday 57 miles on the bike with a group. Legs completely toasted, hit the empty tank at 45 miles. Hallucinating at 55 miles. Might take a rest day with just swimming today].
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