VT - Take care!!!
Tek - Fantastic long run!
Chick - 16 with 10 at MP deserves a large beer!
Andi - welcome back.
I confounded my cut-back week by also missing my long run yesterday - I'd planned to escape during a family trip to Holmfirth junior triathlon (lots of hanging around between registration and the actual races) for a 10M hike up to Holme Moss/Woodhead Pass (a cat 2 climb that will feature in next years TdF) ... but time went against me. Meanwhile, my daughter did her first junior tri ... and my son had a bike crash in the youth event ... but got back on and came 4th (fastest in the run stage).So, only 17 miles running for the week but 51 miles bike and 1 mile in the pool. I did the parkrun on Saturday, as I thought a good blow-out was in order to sharpen me up for next week's triathlon - I managed 20:50 (6:42/m) at 89% max HR (6 bpm below my 19:34 PB from 2 years ago).
Teknik wrote (see)
Sorry, not posted for a while as I've been on holiday... Tommy welcome - I agree with DD's estimate for your max. The other thing we need to know is a recent 5k time/pace. Erm...I have only run a couple of competitive 5k races awhile ago too.. I think 2011 best 5k was 22mins. Should have my first few run data later this week..
Sorry, not posted for a while as I've been on holiday...
Tommy welcome - I agree with DD's estimate for your max. The other thing we need to know is a recent 5k time/pace.
Erm...I have only run a couple of competitive 5k races awhile ago too.. I think 2011 best 5k was 22mins.
Should have my first few run data later this week..
Tommy add 3 mins to the 5k pace which is about 7 min miles. So run at 10 min miles.
Tthat sounds about right re the pacing although as I have had so much time off I am thinking nearer the 11min/mile to start with untill my fittness and wieght get back to pre injury shape.
Yes Chick, was hot! but why doesn't the snow/ice melt? and yes, take things easy and drop the LT if your not feeling 100%. Got up at 4am? I'd only just gone to bed lol
Txs Dr Dan and good to be back in the fold Sounds like the Dan Family could create a mini tri team
Tommy, welcome back, it would be interesting to see your earlier 5k race stats along with the new ones when you have them
Do you ever have those runs when you know you shouldn't have gone out? Drove to the Mishnish Lochs this afternoon (just 2 miles away) and had to nip back for my HRM strap, then, started my watch and zilch, nadder, nuffin - forgot to charge it after the 18 miler so ended up running nekid (Garmin nekid of course).
Then to finish the run off I had a fag sat on the side of the road. i got in the car and noticed 3 small scratches on my right middle finger and brushed the small amount of blood away. When I got home the middle finger was a bit swollen but when I got out of the shower the sweeling was across 3 of my knuckles I spotted a doctor shutting the surgery and ran over to show her, she gave me some antihistamines and told me to get in touch if the swelling got worse.
Well, it did and sent a pic to a friend of mine who just happened to be having dinner with a couple of nurses from the surgery and a guy known for his 40 years of Mull 'life' experience - he said Adder bite! He scared me and google images looked just like my hand so after some persuassion was driven to hospital to be put in a sling, given antibioticsand be told it's a bug bite not an Adder bite. This made me feel better but more people have said the little scratches and swelling make them think it is an Adder bite.
Watch this space and if I don't return I guess it was an Adder!
VT take care !
Andi welcome back and jesus !! ouch!!
Chick that's a hard long run - not surprised you drifted at the end given the heat and the 6 warm-up miles.
DD congrats to your two junior athletes, and nice Parkrun.
Tommy good thinking
Spen hope you're ok
SubLT for me today. I thought the rain would make it cooler but it was still very muggy at 7am when I went out. 1m w/up then 8.5m at MaraHR - came out as 7:59mm, flattened out at 1 beat over 83%, so slightly disappointed given the improvement in other training paces. Still, 14 weeks to go, so patience required.
Well, got 6 pain free miles in last night but today the knee got sore within the 1st mile and by 3 miles I bagged it. My PT confirmed IT band issues. Not quite sure how to proceed. Guess I'll just (foam) roll the hell out of it and stretch it a lot and try again in a few days.
The P&D plan seems to have broken me down on many levels, but this knee thing has been the only issue I don't feel I can run through. When it starts to hurt, it just plain hurts.
My target marathon is 11 or 12 weeks away (Oct. 6). Not sure if I'll be able to make it. Will just have to see how I respond.
Chick, hope you are feeling better. Hope you bounce back quickly.
Andi, take it easy there buddy. Hope you feel better too.
Tek...nice steady miles again. Improvement will certainly come.
VT - bad luck. I had IT-band knee issues back when I started and it was so frustrating. I found that switching from heel- to fore-foot striking sorted it out as it took the pressure/rubbing away from the hot-spot.
Tek - slowly slowly catch the monkey.
Bike commute and 5.3M on Monday and 2 x 5M double run-commute yesterday. Back on the bike today and hoping to get in a swim. EDIT: swim done: 400m front crawl in 9 min and then 8 x 50m intervals with 30s recoveries at 1 min per 50m pace.
I have a place at Abingdon marathon on Oct 20th ... after having to give up my Chester marathon for the 6th, I thought it would be Leicester on 13th but managed to officially swap a number for Abo.
Txs Teknic. I'd love to be able to run sub 8 min miles @83% and doubt the day would ever come where I'm not over the moon with that sort of time Would you say 83% is a decent average for a HM? I have one in just under 3 weeks and was planning on just doing it as a LSR but it looks like the sweeper will pick me up well before the finish at my planned pace lol.
Cheers VT, have decided I won't be sitting in the grass for my post run fag any time soon. Fingers crossed you get the knee sorted, it would be a shame to miss the mara after all your hard work
Dr Dan, well done on the doubler at either end of a days work! I keep thinking about them but something always crops up.
Well, 2 of my knuckles have reappeared so the swelling is going down on my hand but seems to be creeping up past my wrist. I'll keep taking the tablets and hope things get better soon (it's getting very itchy). 6.3 easy miles today and managed to keep my avg HR down to 73% (11:40mm) in the heat.
Andi I would say 83% is a decent average for a half - I just looked up my stats for my PB in March and that's what I hit, on fairly even splits. I do suffer from bad drift, though, so "average" is a bit misleading - last mile was 91% and the sprint finish was 94%. Fitter runners would have a flatter graph and higher average %. Good luck with the bite.
VT ice, roller, stretches. ITB is a bugger and you've really got to nurse it. There are a bunch of good stretches on Youtube that are worth looking into.
DD nice training and congrats on bagging an Abo place !
Had a bit of fun last night running my first ever 3k. Course was a crumbly and rutted gravel path around the park. Managed 3:58 per k , or 6:23 per mile, but didn't get a sub-12 as the course was long by 80 metres. Still, it's a PB.... Then a hot, sweaty and hilly 14m MLR this morning - avg.70% max with a few bad spikes over 75%.
Nice 3080m racing Teknik ... and good follow up run!
Andi my HM PB was run at 6:53/m and 88% maxHR and a month later I ran 6:47/m at 88% maxHR for a 10M PB. My 83% sub-LT pace has generally been around 7:15/m when race fit.
Bike commute PB this morning ... by a minute! Largely due to hammering the hill at the end ... a good confidence boost before Sunday's tri. Last bike ride this evening but I'm also going to squeeze in 5+ easy miles today and tomorrow.
Phew its hot. Some good training going on.
Day 4 of Loch Ness marathon training 11 miles at 9 min a mile ,HR at 117BPM = 73%
Will have to introduce two 80-85% runs a week, as have only 9 weeks left, and after doing one on Tuesday, the fade off was lets say ( a lot ) over one hour.
Andi I find the running shoes are more expensive in France but the Kit is much cheaper.
Txs for the info Teknic & Dr.Dan I have a feeling my HR will do more than 'creep' up. well done of the ubber fast bike commute, you'll soon be faster than going by car lol.
Well done on the 3k Teknic, I'd train for something like that but imagine it could be as painful as training for a marathon?
Roy, why did you start training so late? and be careful you don't overdo things now and injure yourself! Yup, your correct, my Brooks Vapor 10's were 110 Euro but as they were a(nother) birthday Present I couldn't refuse (could I?).
An easy 6 miles in light rain today (bliss) 8 secs/mile faster than planned MP and 73% of MAX. Roy, you'll probably have time to go to your hotel and shower/change then watch me cross the line
So foam rolling your IT band is excruciatingly painful. I'm armed with my roller, stretches, and some strengthening exercises. I'll make lemonade. Get stronger and try to conservatively work back to solid running again. Want to protect what I have (nod to Brian) and come back strong. I could always run a marathon later in the season (might have to travel a bit to do it, but that might be OK). Main thing is I want to avoid a prolonged layoff. In addition to strength/stretching, I'll probably do some xtraining (biking, elliptical, fast walking on 15% incline dreadmill, pool running, etc) too. I made huge gains so far this year and want to continue onward. A race is a test, but just one stop on my journey.
OK, done trying to be profound.
Profoundly profound! ITBS is a bitch ... one of those injuries you think you've dropped ... until you run and realise it's still lurking. Sounds like you have a plan though!
Andi ... cycling to work is faster than driving.
What's the mara training plan Roy?
As planned, I squeezed in a 5.35M run last night and then another 5.35M this morning. Not cycling today, so I have a full 48 hours to rest/recover for the tri ...
very profound indeed, VT Sorry to hear about your IT band issues. I can only begin to imagine how annoying this must be. Hope you can foam-roller it into submission.
Andi: Adder bite/nasty insect bite -- goodness But you know smoking is real bad, in more ways than one I would concur with Dr. D. in saying that 88% is viable in a HM. 83% would be more like marathon HR when proper race fit. I'm nowhere near
Tek: wow, fast 3k there! Excellent stuff.A week of zero speed work and lots of TLC has cured the niggles. I just do what I feel like doing this week which is great.Monday: restTuesday: 9 miles (8:48, 69%)Wednesday: 14 miles, ran into work (8:38, 68%)Thursday: 8 miles (8:28, 69%)Today: 3 miles (naked run)No sub-LT this week. Mon-Wed next week are supposed to be cooler so hopefully I can get some decent running in.
Dr Dan: good luck triing
Chick ... very nice pace for sub-70%! And I know it's been hot ... but naked running!
that's why I run first thing in the morning: no-one about
DD well done on the commute PB , well done on the runs and good luck for Sunday's Tri
Roy nice 11 miler. Keep plugging at the subLTs...
Andi good easy run in the rain. I like the short fast runs but they aren't much help in getting round a marathon...
VT I'm a big fan of pool running when injured
Chick that was a good week, and glad you shook the niggles - like Dan said, that's a great set of sub70 paces
5.5m recovery at 68% then 90 mins hot yoga for me
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