For anyone trying to crack the 3 in any marathon anywhere in the world
Oh I did drown in a pool of sweat, but I did have a rather large towel with me! TBH it's a great session even if you do it for say just 30 or 45 mins. Far better (in my view) than just running at a set speed for the whole thing - makes it much MUCH less tedious.
Good tough long run there, TR. Nice one by you this morning too Jools.Sweedo -- the last thing I want to do is tempt you into setting off too fast only to have a miserable outcome, but that rather fine 25M in 2:50 in training does suggest that your target could well be more like 2:45, so I concur with the others. (What's your PB? A champs start qualifier would be nice if you've not had that before...)SL -- wow, that's another great run even if the legs were protesting.LS21 -- interesting session, glad it went well.
I did another umpteen laps of Parker's Piece this morning -- by the end I'd formed such a neat track, other cheeky blighters were using it as a footpath through the inch or two of snow we have. I had an interesting biomechanical insight from all this -- looking at my footprints from previous laps, I saw that my right foot (always the black sheep out of the pair) was leaving prints rotated noticeably outwards compared to the left. So I started trying to correct a little -- nothing too dramatic, that would be silly at this stage -- by turning it in a bit. Maybe it will help the odd blisters and niggles I've had on that side. Did some experiments of running differently for a section, then looking at the results on the next lap (like waiting for old-school pictures to be developed), and I had to make what felt like positively pigeon-toed steps on the RHS for the two feet to actually look symmetric.
Overall 27.3M @ 7:02/M. I'd decided against a progressive "performance" run because I didn't want to risk enraging the slight back-of-the-right-leg niggle, which indeed did become noticeable for a while around 15M before disappearing again. But once I knew I had a long run safely in the bag, I gave it top welly for the last 1.5M of the marathon (5:58/M), mara split this week 3hr04. Not a very significant stretch of speed but good psychologically, esp overdressed and in wind-blown snow. Overall I'm now in a very good place endurance-wise, but need to catch up on some quality -- that 1.5M was the first time I'd touched MP since the half two weeks ago.
Oh, and I tried "doping" on green tea this morning, as an experiment... supposed to encourage the burning of some extra fat. Didn't feel any better than starting on coffee, but then I missed the caffeine; both would be the way to go, if it actually does anything.
Jools - that was a dececnt 21M, similar pace to mine y'day. Might see you on the course.
CW - I'm not looking.
Another big run CW.
Good runs too Jools and SL, big week of miles for you.
17 for me today at 7.45 m/m, 2.11 and pretty comfy. Was vile weather out there today, a bitter wind!
SL - if thats the hardest week you've done and it was 107M then that 10M has to be worth more than last years 10M. Its tricky to judge fitness though. I did 10M in a 14M av 6:15 as my last midweeker last year, this weeks 8 in 13 was av 6:38, so tons slower, but its still difficult to assess how far behind last years fitness I am in terms of race day goal times.
AW - well done, thats you pretty much done and dusted, You are well placed for a decent sub3.
Jools - I'm outraged!!!! Is the ladies team 3 to score as I guess that could be one excuse as they had to give 4 of us £50 each........ even so - NOT ON
Nice long runs SL and AW....... qualty week SL, and yes - pretty dizzy.
Full details of one mans OCD obsessed running round in circles antics here in my weekly summary....
..... I see I'm not the only fool around here, nice "laping" CW
Only managed one lap in the freezing cold this morning, though it was 21.46 miles.
Last 6 attempted at mp (6:34, 6:42, 6:37, 6:30, 6:40).
Marigold - cracking stuff ! 2:31 for a training marathon !!!!!! bloody hell, so approx 30sec/Mile slower than PB. wow, that'd be like me doing a 3:04 in training ! respect due there.
Nice run postie!
Cheers TR/OS - It was always going to be a bit faster this time as it coincided with a mileage cut back week and also as I said in my blog - I'm actually already at race weight where as normally 4-5 weeks out I've still normally got 1/2 stone to lose!
And yes OS, no stops at all today. I did do some nutrition testing along the way though and ate 6 "Clif Shot Bloks" (strawberry) on route. They seem to be a cross between a gel and and a solid and they worked quite well for me. Took a bit to get the hang of chewing at pace but they seemed to go down okay. the 6 blocks were the equivalent of 2 Gels apparently...... I'm doing some experimentation for when I perhaps move up a distance with my racing and need to take on a bit more food
Marigold - maybe the change of schedule this year has done you good, looks like it so far. Looks like a few BAC sessions have done Al_P the power of good too, he smoked it round the Eastleigh 10k today.
I had 3 pee stops in my 23M y'day and I didnt take a drink with me, I was still processing the beers from the night before. There's not many runs that I dont stop to water the bushes.
I guess I'll aim for it and just see how I feel on the day. CW, my first marathon I did last year was 3hr 6mins but no where near as much training as this time. Haven't heard of a champs start qualifier- going to look in to that now.
The Hastings HM is blimmin hard. pretty much climbing until 9 miles against the wind which destroyed me. Pushed it from there to the end and ended on 1:21:53. Very glad VLM is flat.
Good long runs ppl. Kind of miss not having done one, mainly because I can't completely pig out for the rest of the day.
Marigold: ladies' team was 3 to score. Perhaps they're quite old-fashioned and feel that we delicate little girlies need to be rewarded for the arduous efforts of completing a half marathon??!
I hope that both Marigold and Charlie no longer feel dizzy...
From a rant I have seen on Facebook it looks as if the Southerns were cancelled, too. Ballot for the Nationals, guys?
Wow (again) SL, that was a hell of a week. Hope you get to taper soon...
Thought of you today Marigold as I remembered you'd be doing much the same run (by tradition). What a lightweight though... a marathon is 26.22M, not 26.21, and you only ran at ~9% slower than PB when my 2:53 a few weeks back was 7% over PB. I'll let you off though because apart from yours being a not-quite-of-this-earth training run, your non-pitstop strategy totally outclasses me -- probably something to do with my ridiculous dried fruit intake... (not on VLM weekend, obviously).
Sweedo -- championship entries explained here -- what they don't really explain is that it is technically the national inter-club championships, hence you absolutely must wear club kit, and you get to start just behind the elites. And the starting enclosure has more Portaloos than you can imagine. What's not to like?
Dids.. the recalled chunky Kit Kats are nothing to do with me, I haven't worked there for years! The one perk of the job in my day were 'solid' Kit Kats. Once in a while the production line biscuit machine seized up and stopped dispensing. While cries of 'bring on the biscuit mechanic' rang out, about 400 Kit Kat moulds full of chocolate were discreetly wrapped by the machine operatives. All were distributed to fellow workers for their lunch break treat and a few went home for the binlids. The chocolate in a solid Kit Kat tastes heavenly I can assure you. Good to see you back in action BTW.
SL.. cracking tempo run & a tidy 23.5m today - with over a ton this week you deserve another curry!
Nice 23m yesterday TR, good long runs from PP, Jools, & AW too.
Mind boggling stuff, Charlie running lots of pieces of Parker's Piece & Marigold bombing around more than a little of Littledown. Amazing stuff!
Jools.. I see the Parkrun was 20.01 so PP will be pleased! Sounds like a great effort on that course. Is the Ashton Court climb more SSS (short, sharp, shock) or LSC (long steady climb)? I do a summer 10k which has 1k of SSS tortuous hill after the start then a very long, not as steep descent - the legs are like rubber at the end!
LS21.. good progressive treadie session there fella. Nice way of letting off steam after the XC cancellation.
Headed out for 14m today but managed 3-4m before my hands started to turn numb in the windchill. Retreated home & banged out the other 10m on the treadie while watching the World XC races on telly - similarly cold in Poland! 14m today gets me to just over 60m for the week.
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