Yeah I'd ignore the dishwasher, my girlfriend has been waiting about 18 months for me to hang a mirror up on a wall.
I think that's why she hates me
Sorry, I'm still newish to all this so am happy to pick up any tips from you guys that will stop these things happening !
Just looking for some views/guidanceI'm doing Chicago marathon (my 5th) in OctPB is 3:20 (off 50miles a week max)i'm on week 3 of the P&D 55-70 mile training planI know MP for a 3:10 is 7:15 but I want to train a wee bit quickerI realise it's different for everyone but do the paces below seem reasonable?HM pb is1:27 a few months ago but not as fit nowRecent 10k 41:30minsJust a bit concerned about the lack of quality runs, its probably more about building mileage at the moment though.
Oh yes, sorry - hi Phil!
Debutant, from my limited experience (only one marathon) but off similar times to you and same schedule, I think I used 7.15 as PMP, 6.35-45 as LT pace, 6.15 as VO2max, and did long runs first half 8.30-8.45, second half 8.00 and a couple of miles at MP at the end if I could be bothered. So pretty similar to yours except that I think I was following the P&D recommendations in the book a bit more closely with the MP +20% speeding up to +10% thing etc. and my VO2 pace was quicker.
Debutant... that looks about spot on...
A 3:10 would correspond to a VDOT of 50.2 - http://www.attackpoint.org/trainingpaces.jsp?eqdist=1500&vdot=50.2
Which would give training paces of:
Long, slow runs, easy or recovery runs - 08:14 or slower
Marathon Rehearsal - 07:15
Lactate (or anaerobic) threshold pace - 06:52
15W - that sounds like a milder variant of what I've got. Try looking at sacro iliac joint dysfunction/disorder . The remedy is mainly core and glute strengthening .
I don't know Fiona. It's on the outside of the hip, I was thinking more like hip bursitis.
15w - mines right in the outside too. I can press exactly on the spot. Apparently it's all the muscles round your pelvis for stability. Some of those then get sore. That's why the core exercises help alleviate it. Pain can hip, groin, back, sciatica like.
15w hope you get it sorted agree with Fiona it does sound like a sacro iliac niggle.
Welcome Phil, and how are you finding the training so far?
3 mile recovery run today crikey its scorching out there, but at least it meant that I ran it at the right pace for a change.
Plan for today is BBQ and to try and hydrate adequately in time for tomorrow's sweat fest. I do not think that I will be racing this now but taking it as a long run with some MP miles thrown in for good measure.
Good luck to all those racing and running this weekend
Ok Fiona - what sort've core work do you do for it? Plank etc?
Morning all. Bad day at the office for me. My 18mi with 10@mp turned into a 17mi with 9@mp, and the last one or two of the 9 I struggled to stick to the pace. Didn't feel good at the start, no energy, legs aching all over...and decided to cut it short. So, not great, but not too bad, and a few lessons learnt....for these long runs with mp miles going to try and have some breakfast beforehand, and even the long runs of 18mi+ I'd prefer some breakfast, so think I'm going to switch long run day to sunday and leave a bit later in the morning, sorry family. Also - I was fine this time last week, but the LT session followed the next day by a 15mi run badly affected me I think...so need to run these mid length runs slow if day after a LT run, or even tweak the schedule and insert a recovery run or something.
Hope all ok out there. It's going to be hot, Was pretty warm when I left at 6.15 this morning.
15w I would suggest some classic pilates exercises of the clam...
and also the bridge....
These really target your glutes and helps with pelvic stability. I am sure Fiona will also suggest other exercises.
15West, I have 18 w/ 10 MP tomorrow. Which P&D plan are you running? Is your marathon on 6th October?
Scorchio tomorrow, but I have to be at work for 08:00 and will run before that, so I should miss the worst of the heat.
Autumn marathon P&Ders are the only people that want a shit summer!
Marathon is Chester on 6th Oct and I am on the 70 to 85 plan andrews - although I have been not running all the recovery miles following the long runs. I feel I have overdone it a bit this week....looking forward to next week's recovery week of only 68mi! Definitely going to keep all paces moderately slow next week...and may reduce a little bit. As I am switching things round a bit next week's long run will be 20 to 22 miles...that will be on the sunday after breakfast. I don't have time on saturdays for breakfast and a long run as have to take daughter to swimming lesson....and it seems to be my role to take dog for his morning walk too.
Mine's Jersey on the same day. I'm doing the 18week 55 to 70 plan.
May consider 70-85 for VMLM 2014. Don't know if my back/groin/hip would take it though!
15w - as Lisa says, plank, bridge, clams, single leg squats plus lumbar rolls and back extensions is what I've been doing.
Hope all the long runs go well tomorrow, I'm still in the air conditioned gym on the cross trainer. Would much rather be out in the heat tho'
Having a day off today. Definitely going to be focusing on recovery this week...and will be trying out those core exercises Fiona, thanks. Going to move everything a day forward, which will mean long runs on a sunday for the next few weeks at least. Will be re-jigging again the end of the month to fit around certain things going on....
Just been for a walk with the dog. It is hot out there already. Good luck everyone today running/racing in that....the heat will have an affect so if you don't get the time you want, or the run felt harder than it normally does...you can put it don't to the heat! Set to stay hot and dry for the next week too, especially in the south.
10 mile race this morning and it was BRUTAL!!
Brilliantly organised, very friendly but bloody tough. And I was slow, 1.29 what's that about?
Anyway it's done now and II bought a sun lounger on my way home, so garden & shandy o clock for me, aaaahhhhh!
18 with 10 MP (6:38) was tough. No carbs - I had a Clif Shot Blok in my pocket just in case, but managed to finish without breaking into it.
Can't imagine running 26.22 at that pace!
I've also posted this on the Chester forum,
Southport half marathon for me this morning, that was the hottest weather I've ever ran in, in this country.
I managed to run a new pb of 1.20.37 so I'm really pleased with myself. Just waiting for the results now.
Im starting to realise that training for an autumn marathon is a lot harder than one in the spring.
Well done for everyone that gets out today
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