For anyone trying to crack the 3 in any marathon anywhere in the world
Nice session Lev, will be interested in your shoe question myself. Have some ds racer 9's on the go now but have ordered some ds racer 10's to replace them with after a few more miles.
Any excuse for cake and wine is a good one Tmoth! Hope your daughter had a nice birthday.
Nice training everyone, especially that mammoth session by Lev (who obviously thought a standard BAC session isn't hard enough by adding extra!).
35 mins on the TT bike for me before it got dark, just to check it still works and to get used to it on the road again (race in 10 days). Then club session of 8x600, 2x300.
Quickly because I'm at work but A.W. I've gone for the Eton and Windsor HM at Dorney Lakes. It's flat but prone to catching every breeze, apparently. So in conditions like this it's pb potential.
8 miles early doors and hoping to add some more later. Left calf was fine so that just leaves top of right foot but it's all a warning.
Will read back properly but I can see some great training from folks.
Lev - Cracking session. I might have to get in on this BAC business before Berlin.
I've just been informed that I'll be running off Green start for VLM. Isn't that just about the least relevant for a sub-3 pacer? Am I right in saying that green GFA (as opposed to red "fast" GFA) is for those who have qualified with a time slower than 3:10? So who is going to use the services of a sub-3 pacer?? At least it's less than a mile before we meet up with Blue start runners, so some chance of hooking up with club mates I know wanting to use my pacing services?
Morning all. I'm in the middle of an increasingly hectic period with work and home stuff at the moment, so finding it difficult to get on here, never mind keep up........
LS - are you applying for the job of CW's deputy? Nice long run!
Nicely done at Cambridge CW. And of course you had to do another HM(+) afterwards too!!!
Congrats on the sizeable pb A.W.
And likewise bedders.
Dachs - what way have your training efforts been focused over the last time? Primarily longer tempos if I remember rightly? Your Mordor comment to CW actually made me lol
selbs - great news!
DrD - that's rotten luck. Fingers crossed for a miraculous recovery!
OS - brilliant! "Don't worry, I'm sure he'll still go aqua-jogging"
How's the calf today TR?
Dan - I've been there and got the t-shirt. I'm slowly learning to ensure I stick in my optimal mileage range - my recent cold probably helped remind me - and to not run if I feel it's the right thing to do or if I'm too tired. Easier said than done, despite the fact that I know it works (that was basically what I done for Amsterdam). Sometimes the hardest thing is knowing when you're just approaching that 'too tired' zone and backing off. I will give a +1 to PP's story. All my pbs have been set post knee op so there's plenty more there for you.
Too much cracking training and variations of 20m races to comment on individually, but well done all.
Some (overdue) faster running for me yesterday evening as part of a 9m - 2 x 1/2m, 2 x 3/4m on road. Full recoveries. Hard effort on the 1/2s (average pace 4:44m/m), a little more controlled on the 3/4s (average pace 4:53m/m). I made sure any slopes were in my favour as I just wanted to get the legs turning over a bit quicker. Felt like a cart-horse on the first 1/2, but much smoother on the first 3/4 (last one was into a bit of a head-wind, so not as smooth, but still good). I seem to be a little further along than at the same point pre-Amsterdam so fingers crossed I continue that trend.
Gotta love this weather...
MLR yesterday morning, out of the door at 4.45am, long-sleeves, gloves, came back with frozen hair and eyebrows! Was meant to be 12 miles but overshot it and found myself 2 miles from home having done the subscribed twelve. Had to leg it back to have time for shower/breakfast before work.
Second run at 2.30 in the afternoon - quick four miles at marathon pace. Gorgeous 'spring' sunshine, racing shorts and a VEST. Ace!
Did a really (very) steady ten miler this morning but I think the weekends racing has caught up with me. Had the exact symptoms TR mentions further up the page regards delayed DOMS in the quads but nowhere else. I'm terrified of things going tits up in the next few weeks so am doing my best to keep a close eye on everything, just hard to know when to run through the niggles or ease off....
Some stonking long runs & sessions on here over the past few days. I am sure I am not alone in worrying whether my own training is sufficient having seen what others are putting in.
DanA - chin up... Feel terrible for you, but there is always good news around the corner and I think you are due some!
PP - how do you know that you are starting from the Green start? Seems like an admin balls-up to me... hope it gets itself sorted so you don't waste your efforts.
HR - I love your "danger Zone" terminology - it definitely describes how I am feeling. 10 days of hard training left before VLM taper and I think I have a niggle in every part of my body.
Just a steady 10 for me this morning. Isn't it just great running in this weather!? As long as we don't have an early summer (with high temperatures in April) I am all for this good weather.
Had a rather enjoyable 8x2 mile session (round a 0.8 mile loop) on Saturday in the midday heat (training for the mind and body) and a track session on Monday (2,4,6,8,1k,8,6,4,2). The rest has mainly been steady this week.
Quick additional question - do others on here do core stability work? circuits etc? and if so, how much and how often? I'm torn between the benefits of doing these sessions and the chance to get some additional rest.
CW - great effort at the Cambridge Half - 76 is still a great time. I really don't know how you managed another half after a flat out HM race (not surprised you're a bit 'jiggered'). I barely made it to the pub! I think I might be turning into you - after my 26 miler my feet look pretty similar to yours with a huge red area on the top of one of my toes. I'll spare everyone the photo! I tried to run with it on Monday but I must have altered my gait and developed a groin strain the next day. I think I need to take things easy for a few days to avoid compounding things further.
DanA - good analogy. So cruel for it to happen to close to the end.
PiMan - nice 13 miler with MP. (plus a great 24 at the weekend!)
Lev - very impressive to BAC up your long run with another good session (see what I did there?)
L Diddy - I like the sound of these weekends, I must try and arrange something similar for summer/autumn.
J Itch - nice job at Finchley (enjoyed your Fetch Blog )
Dr Dave - still can't believe you're benched. Praying for the miracle. (I won't quote Luke 4:23 at you!)
TS - my aim is sub 2.40, but will be happy with anything under 2.45.
bainspj - RW provide at least one pacer of each pace for each of the starts, so they've organised it already and I assume they know what they're doing, and that's what they want! I did ask about Blue start but maybe someone got in there before me. (I might have another word though...)
Re: core exercise, I used to do it a couple of times a week until I got a bit bored of it quite frankly. It's not quite the same thing, but I do think that indoor rowing is very good exercise for the core (get me under the right light and I've definitely got more of a six-pack than I use to!) with the added benefit that it's an excellent aerobic exercise, so a good complement to the running, and/or possibly useful as a substitute for easy/recovery runs.
Thats a rapid pace on those reps TT.
bainspj - last year I was pretty religious with two sessions of strength and core work until about a month to go to race day. I did always find I was knackered though every session I did. This year I dropped those strength sessions from November and have had the energy to do more miles and feel I'm getting more from my running sessions.
But I will say what I did last year was necessary for me as I had various weaknesses which needed to be kept in check and I benefitted in the long run through doing the sessions. I guess it depends on if you need to work on any aspects of your strength or condition or have the time/energy to fit extra in to your schedule?
MLR of 15 miles this morning, not the most enjoyable or comfortable run. Very much feeling battered and bruised after my massage. Was pretty pedestrian pace wise, but thought that was better than forcing it.
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