Overdone it?

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23/04/2013 at 11:55

Last week - 4,6, 10.1 (2WU, 7.5 ST, 0.6CD), REST, 6.1,REST, 12 Total 38.2 miles (Steady run at average pace of 7:32m/m).

Next week trying out 2 quality sessions although second is light quality.

Now corresponding with Stevie directly and as this thread has mainly been a conversation between me and him I need to work out if it still serves any purpose or I would be better moving to another thread (quite nice as a personal running diary for me - often looked back to see what times I did 6 months ago etc).

Cheers, Skinny

23/04/2013 at 17:03

Hi Skinny - a vote for keeping it going from me. 

I very much enjoyed reading the whole thread through shortly before joining the forum earlier in the year when I was beginning to hunt round the net for some ideas for introducing a bit more structure to my running. I found your story and progress quite motivating, and Stevie's advice very instructive - meant to drop a note on here once I did actually sign up actually...but never got round to it as I'm a bit crap.

Obviously, the tension and excitement has slacked off over recent months, but things should get a bit more 'gripping' once you're back at it with some quicker work and particularly once you're actually racing again. 

I think you mentioned recently that you were considering decamping to The Middle Ground, and see no reason why you shouldn't do both if it appeals. Would be good to see you across there - you're still a fair way ahead of me at the moment but in a similar enough ball park as to make comparing training and experiences worthwhile.

24/04/2013 at 09:37

Hi Bob - thanks - just finalising my race plans for the year and will post them once sorted. I think part of the excitement (I quite like the idea that anyone was gripped or excited by my efforts!) was the attempt of a 44 year old to beat his HM PB that he set when he was 13 and the struggle to make it happen.

Now I am on a slightly different journey - destination currently unknown but I have a few long term goals that are too long term (and out of reach at the moment) to write down yet.

The Middle Ground was an option if Coach decided he didn't want to continue (he's doing it for free so its quite a perk for me [Coach don't read this and get any ideas!!!] and I respect the time he is putting into my running). I lurk on both Middle Ground  (so have been following your efforts - massive improvements over last 6 months - well done!) and SG thread every day but some time last year I set myself a target that I had to achieve before I posted on either thread.

The Middle Ground target is in my sights (but not yet achieved which is of course very different!).

The target to post on the SG thread is one of those goals that I don't think I will ever achieve but you never know.

There is no doubt I am now more committed to my running than I have ever been and that is down to originally posting on this website, then SG 'adopting' me and then the realisation that with running hard work pays off - both in terms of PBs but also how you feel on a day to day basis.

Cheers, Skinny

24/04/2013 at 13:32

Thanks, Skinny - as a bloke of a similar vintage I guess that's where your story chimed with me. It feels great to be chasing down, and often beating, younger and more experienced runners so soon.

Look forward to seeing what you map out for yourself for the year once finalised, and like the idea of the stepping stone targets you've set for yourself in the longer term. See you on The Middle Ground in due course - sure it won't be long before you hit those targets if you apply the same commitment as you did last year. Stay fit and good luck!

P.S. Enjoyed the explanation of where the login name came from - was a good job I wasn't sipping coffee at the time - would have been all over the screen! 

25/04/2013 at 09:24

Another vote from me for keeping it going.

I really enjoyed following your progress and as sub 1.30 for a half is a target I'd like to achieve in the future (current pb is 1.37 - however this was as part of marathon build up so first half of the race was done at MP and then gradually winding up to the finish so I think there'd be a little bit to come off that if it was ran at all out HMP?)

Currently in training for a marathon (my first) on June 1st in Stockholm. Enjoying the training but looking forward to getting back to some shorter stuff and hopefully using the marathon training to realign my pb's for the shorter distances.

25/04/2013 at 10:03

Okay Tommy and Bob - thanks for posting and letting me know that at least two people read this stuff! As two people could almost be a fan base I'll keep posting my weekly progress against Coach's plan on a Monday plus race plans.

Coach can comment when he wants and I'll quote him sometimes when he tells me off (as he has done this morning!) 

Tommy - good luck with your marathon - why did you pick Stockholm for your first?

My birthday is on May 31st and I will be 45 so June 1st would be my first opportunity to do a parkrun as a V45 - another plus of running is that even getting older has its good points!! 

25/04/2013 at 10:19

Definitely keep it going Skinny, more people will be lurking and being inspired by your progress than you will realise.

There's less need for me to waffle too much on here now, so like you say if i can add anything I'll try!

25/04/2013 at 10:26

Good question! Basically I'd been thinking about doing a marathon for a while and wanted to do a 'big city' marathon, a google serach came up with


The date fitted well with my plans (wanted a spring one rather than autumn) and my wife is a teacher and this falls in the half term holiday so allows us to have a few days holiday as part of the experience. Additionally the course profile is pretty flat, with only a couple of short steep climbs when you go over a bridge onto one of the islands.

Tut-tut getting told off already!

Anyway 8 miles easy for me last night and 5 miles easy this evening.

25/04/2013 at 12:14

Sounds like a good marathon and a lot cheaper than Honolulu!

Enjoy it and be careful your wife doesn't tire you out too much!!


29/04/2013 at 10:27

Last week was my first ever containing two quality sessions and felt a bit weary by end of my long run yesterday (although 4 hours gardening on Saturday will have contributed to some of that).

4.5Easy; 10.5 made up of 3Easy plus Strides, 6.5 at MP, 1WD; 6.5Easy, REST, 5.3 made up of 3Easy, 4*75m Strides, 6*12 secs sprinting up steep hill with 3 minute jog recoveries, 0.6WD; REST; 12.1 LSR. Week Total 38.9 miles.

Ran the 6.5MP at 6:55 mile whereas MP is 7:05 - 7:10. Was quite pleased with that as very windy so pacing difficult.

However Coach (voice of the wise) said that I smashed them a bit too hard and that I should stick to paces prescribed as harder work would be to come in future.

Sure enough looking at this week we're already discussing whether I do two quality sessions or reduce back to one for this week - lesson learned!

29/04/2013 at 10:32

Also the Power Hills session has helped me discover another new part of my body - my hip flexors.

When I started running I thought I would need my legs and my feet.

Now I know I need my toes; front, mid and rear foot; heel, achilles, ankle, shin, calf, knee, hamstring, quad, hip flexors, glutes, hip adductors, hip abductors, abdominals.

I'm sure there will be more to add to the list as I progress!

Anyway after a bit of googling to discover what was between my quads and top of my legs I was able to add another stretching exercise to my growing portfolio and feeling much better today.

08/05/2013 at 09:09

Got my first real race of season next Tuesday - 5 miler to assess where I am - bound to be a PB as never raced one before - I think sub 32:30 (6:30mm) will probably be the goal as the goal by end of July is a sub 40 10k and would like to think I am getting close. 32 mins would probably mean I was capably already, so we'll see. Probably requires a good night weather wise and a good even paced effort.

Last week training - 4.6, 10.5 incl 8 miles Steady, 5, Rest, 6.1 incl Strides * 5 and Diagonals * 8, Rest, 13.7 LSR - Total for Week 39.9 miles.


13/05/2013 at 09:12

Last week training REST (went fellwalking??), 11 mile quality session (see below), 3m easy, 5 mile easy, 7 mile easy containing 8*300m hills at Steady effort, REST, 10.5 miles easy. Total miles 36.5

Quality Session on Tuesday was 3 mile WU followed by 7 miles at MP building to tempo with a 1 mile CD. Current MP pace is 7:05-7:10, current tempo is 6:40.

Went 7:10,7:06,7:04,7:01,6:44,6:34,6:26 so by end I was going faster than targeted although last mile was downhill a bit. Happy to hit those paces as last year when I got these training zones after my 1:29 HM I didn't believe I could ever hit them outside race conditions.

So 5 mile race tomorrow night - its certainly not going to be too hot for a good effort - 8 degrees forecast.

Cheers, Skinny

13/05/2013 at 09:23

Good stuff, Skinny - and all the best for tomorrow night. Are you going to let us in on any target times, or are you keeping it under your hat?

Like the sound of those diagonals. Not come across those before - think I'll be giving them a go at some point in the next week or two, as I'm trying to protect a shin niggle, so trying to do my quicker training work on grass for the time being.

EDIT: Just noticed you mentioned your target time last week! 

Edited: 13/05/2013 at 09:27
13/05/2013 at 09:33

Hi Bob - thanks - I did let you in on my target time on 8th May .

I'm going to aim to set off for 32:30 pace so 6:30mm but I'd like a little faster but I'm pretty certain I'll only get that by running an even paced race - problem is I'm not really that good at finding the pace yet!

I think at the moment my second quality sessions of the week (like the diagonals)are still deliberately light as I'm still only at about 2 months of running at 35 - 40 miles/week - they're my favourite sessions of the week though because all a little bit different and I don't really have to go through any prolonged pain 

Like the new running avatar by the way - what happened to the fat cricketer guy?

13/05/2013 at 09:47

Thanks Skinny - sounds good - will keep an eye on here for how you go. Have similar problems with race pacing simply due to lack of experience and early over-exuberance I guess.

Cricketer guy? Yeah, the fat old git started running apparently! 

14/05/2013 at 20:53

Okay then Coach - as per my PM missed your target of 32:XX.

The race started at 7pm but you had to enter on the night and earliest you could enter was 6:15 so aimed to get there at 6:15 - unfortunately got slightly lost and arrived at about 6:20 to be told that I had to park about 5 mins walk away. Then small byut very slow moving queue to enter meant I left to head for the start and my warm up 3 miles with strides with about 15 mnutes before the start! So I modified this to a slow jog for half a mile then a half mile with 5 lots of 30 pace strides. Anyway a little bit rushed but felt okay on start line.

Nice sunny night with only a gentle breeze and about 12 degrees so no real excuses.

Lined up at the start with a field of about 100 people and struggled to get as close to the front as I wanted bearing in mind no chip timing.

Anyway off we went and a quick leap up and bank and round a couple of people and I was running unhindered by people in front of me.

Quick time chack after the inititla bursrt shpwed that I was going a bit fast at about 5:43 so slowed up and tried to find my pace. First mile went by in 6:17 and as runners around me started slowing I ran with someone who was passing me. Looked at my Garmin thre times in next mile and showed 6:15 every time but felt very comfortable. Realised why as mile 2 clicked by and a 6:38 mile - holy sh1t! TOO SLOW.

So mile 3 upped the pace and focussed my eyes on back of someone about 50 yards up the road who had passed me around end of mile one as I figured he was running ki9nd of speed I needed. Mile 3 passed by in 6:17 and although I was working hard I was quite confident I could hold the pace - we came to a little incline and I seemed to almost float up it alongside the guy I had been chasing so let myself run with him a little. 4 miles arrived and a 6:09 mile.

Sp 1 mile to go and pressed on focussing on other people ahead - passed them both with about half am ile to go and ket pressing - last half mile was hard but kept my pace going.

Stopped Garmin for a 5:59 last mile and a total time of 31:20

So as I say I missed your target of 32:xx

I am sooo excited - this training is brilliant - I am running times I never thought were possible and we haven't even started the real hard sessions yet!!.

Thanks - bring on the 10k!! Cheers, Skinny

14/05/2013 at 20:54

Wow - that was a long post wasn't it!!

14/05/2013 at 21:34

Bloody brilliant result, Skinny!

Congratulations - that's a big leap forward you there I think?

Excellent race report too - well worth the long post. 

14/05/2013 at 21:50

Congrats skinny, a terrific performance.

I'd deliberately left the "target" loose, to not pressure.

However, that's 6.16 pace, which is faster than your current 5k pace zone!

Therefore, tomorrow i'll make some sense of it, and create some new zones.

Just a 3mile recovery run tomorrow (i know Wednesday was going to become your rest day...but need to look after the basics...and a recovery run the day after a race is one of those)

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