SL - chapeau! Incredible report. It sounds like you really put yourself through the wringer. Well done!!!
Dan - report please? As PP says, if it's the toughest race you've ever done that's saying a hell of a lot!
Well raced PP and Muss!
Welcome CJ2. A lot on here follow the P&D schedules to great success, so it might be worth looking at those.
Plan said 35km today, but that was never going to happen in that heat, especially with the option to do it either Friday or Saturday morning, condition(s) depending. Ended up with 26km though, which makes the monthly stats:
Km: 476.64 Pace: 4:24 Rest Days: 7 Races: 2 - a 5m in 27:45, and HM in 75:18 (3rd) Pb': technically 1 as I've never raced a 5m before.
Over 191km of the total was in the last 9 days, so definitely starting to kick on now.
That sounds very positive PP. Well done. Bonus points for the use of melange
I had dropped down to the half at Waterford (due to not being fit, no long runs, and tweaking my calf a few weeks ago). It's a challenging course so I figured sub-75 would be a very good result. In the end it was very very windy, so 75:18 was good enough for 3rd (last year the conditions were bad enough, but that time would only have placed 6th or 7th). That leaves me on close to 150km for the week so far, with one run tomorrow to come, so I'm starting to get back to it
Nice target Muss. Will be good to see how you get on.
Ouch indeed cc2! I've got 20 x 200m next Wednesday! That should be equally ouch!
Welcome dct. CW has summed up the basic requirements pretty well. Beyond that it's a case of adding bits that you find suit you. In terms of mileage, don't set a figure, just play around until you hit a total and structure that you reckon you can repeat week in, week out, and the total will increase naturally over time.
Recover soon ES.
Ran a 5k time-trial last night (i.e. 10k effort). Target was 17:15 based on Bupa a few weeks back, but thought I'd be doing well to hit that after Tuesday's hills+stuff session. In the end it was more mental than physical, and I seem to be starting to find my metronome again, going through 2k ~5s up on target and finishing 12s up. Starting to feel like my head is finally back in training, but a long way to go to get fit!