Talkback: ASICS Target 26.2 Team: Lee

Introducing the fourth member of our ASICS Target 26.2 team - Lee (aka Choisty) With Virgin London Marathon Championship qualification as hi...

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20/12/2011 at 18:04
Also I now have an appointment to see a cardiologist to have an echo cardiogram, which should what the cause of the inverted t-wave is, so am I ill or an now
20/12/2011 at 23:51
Doubt if you are ill judging by the training and racing - you are probably just too fit for what they see as a norm!
Edited: 20/12/2011 at 23:51
21/12/2011 at 00:56
Steve Marathon Coach wrote (see)
Doubt if you are ill judging by the training and racing - you are probably just too fit for what they see as a norm!
I think they are too used to seeing unfit people there and not über fit peeps like yourself Choisty!
My bet would be affleet.
21/12/2011 at 08:12

Yip - my bet's on racing snake type creature too!  Am sure you'll be fine but fingers and toes are crossed to be safe!

21/12/2011 at 11:57
Belated congratulations Choisty. Looking forward to following your progress. Hope you get the all clear as would be a shame to be a non starter!

I like your idea of stretch goal, perfect goal etc and using training paces from stretch goal.

My stretch goal would be sub3 but 3.05 may be a more realistic time, so may train to my "stretch" goal. (Main goal to get to VLM in one piece!)
21/12/2011 at 18:02
Well back from Rome now, no training due to alarm clock issues, lets hope father Christmas sorts those out!

Thanks for the votes of confidence, I am booked in for Friday so hopefully will be given the all clear, ready for the boxing day kick-off.

Thanks moof, the three goal approach has served me well and works well in races if you are ahead of your stated goal.
21/12/2011 at 21:22
I'm deffo betting on fit. Got a fiver on it with PaddyPower
22/12/2011 at 17:16

Well I tried a session out as suggested by Steve.  I think Steve must know his stuff as it was uncomfortable but possible. 

The session went like this 1mile warm-up at 7:30 pace, this enabled me to start just after the first road crossing.  Then 15 minutes at 10k pace or 5:34 for me, the first mile was clocked at 5:35, not bad, then I started to realise the track was going up, I was on pace, but the track was still going up, but I was on pace getting hard now, this was silly the track is only marginally going up but it is a mile of slight climb(about 1% gradient), the second mile was hard but clocked in 5:40, now a quick turn (think oil tanker) and back down the same incline finishing the last part mile in an average of 5:28.  I nearly pushed on to 3 miles, but decided to stick to the plan and stop at 15 mins the average pace was 5:36 so 2 sec above target, must try harder. This was followed by just over 2 miles of warm-down at 7:40 pace, a quick stretch, shower and lunch.

 Thanks Steve, this is going to be fun

22/12/2011 at 18:00
well done - excellent running. I will put the first month's schedule up early morning.
23/12/2011 at 01:52

Here is the first month suggestion.

Lee Schedule

Week one: 43-48M

Mon: December 26: Tempo: 6 miles – first 3 miles at marathon pace (6:05-6:15), 2nd 3 miles at half-marathon pace (5:40-5:45) mile jog start and before (8M)

Tues: December 27: Relaxed: 6 miles in 7 minute-miles with 4 hard uphill bursts

Wed: December 28: Steady 7 miles at 6:30 pace

Thurs December 29: 6 miles easy with middle 15 mins at 10km pace

Fri: December 30: 5M easy

Sat: December 31: 13 miles at controlled 6:30-7:00 pace

Sun: January 1: Rest or 5M easy

Week two: 60-65M

Mon: January 2: am easy 4M: pm: 8M (6M easy first 2 miles, 5 miles at marathon pace (6:05-6:15), easy 1 mile)

Tues: January 3: Relaxed: 7 miles in 7 minute-miles

Wed: January 4: Steady 8 miles at 6:30 pace

Thurs January 5: am: easy 4M pm: 9M inc 4 x 2km - miles at approx 10km pace (5:20-5:30 miles) with wu/wd with 400m jog (2-3 mins recoveries)

Fri: January 6: 5M easy

Sat: January 7: 15 miles at controlled 6:30-7:00 pace

Sun: January 8: Rest or 5M easy

Week three: 62M

Mon: January 9: am easy 4M: pm: 9M (1M easy, 7 miles at marathon pace (6:05-6:15), with middle 1M at 1/2M pace, easy 1 mile)

Tues: January 10: Relaxed: 7 miles in 7 minute-miles

Wed: January 11: Steady 9 miles at 6:30 pace

Thurs January 12:am: easy 4M pm:  9M inc 5 x 1 miles at approx 10km pace (5:20-5:30 miles) with wu/wd with 400m jog (2-3 mins recoveries)

Fri: January 13: 5M easy

Sat: January 14: 5M easy

Sun: January 15: 10M including Stubbington Green 10km – aim for approx 35:00

Week four: 64-69M

Mon: January 16: am easy 4M: pm: Relaxed: 7 miles in 7 minute-miles

Tues: January 17: 1M, 5M of fartlek, 1M

Wed: January 18: Steady 10 miles at 6:30 pace

Thurs January 19: am easy 4M & pm: 9M inc 8 x 800m at approx 10km pace (5:20-5:30 miles) with wu/wd with 200m jog (1 mins recoveries)

Fri: January 20: 5M easy

Sat: January 21: 18 miles at controlled 6:30-7:00 pace

Sun: January 22: Rest or 5M easy


23/12/2011 at 08:39

Choisty - it's amazing how slight inclines seem to grow when you are trying to keep up a decent pace!

Well done by the way

23/12/2011 at 08:58
Nice session Choisty

Blimey Steve. When you say early morning, you really mean early morning!!!

I am interested to see that you have planned for LSRs to be run @ PMP + 30 - 45 secs. Will this be the consistent pacing plan for the whole campaign, or will any be slower with some PMP efforts etc? Also, what will be the longest LSR distance run? And, what sort of cycle are you working on (3 wks hard, 1 wk easy? etc).
23/12/2011 at 09:57

Kier, I like the pace Steve suggests, I can control myself at that pace, although I run in a lot of hills so the pace does vary.  I'm hoping the long runs get up to at least 24miles a number of times, I've peaked at 26 before, which is great for building confidence.

 USB, indeed the mearest hint of hill starts to feel the north face of the eiger.  THe route I used for this session is a disused (and meteled) railway line, so it really is easy running, although grip is a bit of an issue with rotting leaves in the wet.

23/12/2011 at 09:58
Steve, If I miss a session should I try and catch it up by switching out an easy run?
23/12/2011 at 14:01
Choisty - good luck with the training - I'm afraid this mileage frightens me (going for 4hrs) so if you don't mind I won't be following your thread for training advice.  It looks like you'll be up around Mo Farah's 120 miles per week at peak - my body couldn't take anywhere near that but I reckon yours can and seeing you at BC I think you will relish the prospect.  Go for it mate !!!
23/12/2011 at 20:22
re missing a session - yes best to miss an easy run but never run two successive days of either hard or long or fast ie if miss Thursday and do the hard speedwork on Friday, don't do the long run on Saturday and do it Sunday, and would be best to miss the speed session than mess up the long run.
23/12/2011 at 22:45
Cheers Steve.

Well the echo cardiogram is done and the results are in, lo and behold I am fit! No problem with the heart at all, I will get the DVD at some point and hopefully put some footage up as it looks cool!
24/12/2011 at 08:25
Woohoo, that is very good to hear, Choisty - even though it was what we expected!
24/12/2011 at 12:18
Today has been excellent way to finish the running week. First I skidaddled down to Basingstoke Park Run to record a new PB on the course 17:05 to come 4th and 42secs faster than a month ago! I then ran home to complete a total of 16miles in 1:48. The total for the week was 55 miles.

Now training begins...bring it on!
24/12/2011 at 13:50

choisty - Glad to here the cardio came back as 'ultra fit runner', and not 'faulty ticker'. I met you breifly at the boot camp, I was in group 2, and we all realised you were going to be fast, when you got your track spikes out for that 5k sess with steve. Like others I'm looking forward to seeing how you get on, even thou your times/pace you seem to be able to do are from another planet.

Have you ever thought of combining your 2 loves and doing some ironing whilst track running, ala 'extreme ironing'. Then you could post some photos on here.

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