Good Parkrun OO and good to see Leslie back in Parkrun action with commendable result after so long out.
Newbury/Greenham Common used to be my local Parkrun Hilly - I lived in Kingsclere about 5miles south of there. I think I still hold the course PW there when I went around with my son on his bike and he insisted to push his bike around all the way instead of ride it - he was 3 or 4 at the time.
Good to see the knee is letting you get out and put in a few miles Birch.
Another dreadful marathon performance from me this morning. Target was 3:20 which is well in reach. There are excuses, but basically all the rivets popped at 32km/20miles and left me struggling. I went through half in 1:38 comfortably, reached 32km/20miles in 2:29 then detonated.
Training has been good lately and result overs shorter distances positive so 3:20 was definitely achievable. My legs became fatigued and I didn't have the energy to run at my target pace anymore from 20 miles. To be fair it was a 'fairly flat' course, meaning that there were no cat 1 or HC climbs - 200+m of elevation gain with 2 more significant hills. The temp was 22C at the start rising to 30C at the finish which had a huge effect particularly as the sun was on us for much of the race as well. Through my measurements and calculations, I found I lost 7kg in the race and this is after chucking water over myself ever mile at the frequent water points. Altitude is around 1400m at the race site
So some questions to answer - is it the conditions or is it me? Conditions being mainly temperature.
PG3 - It depends on what you are used to and your training age. I don't know things like marathon PB time, the training volumes you did to achieve that or your training age. Presumably your coach has established that!
January and February are not the times for heavy training. They are to lay a base and to get some strength and speed. Gradually ramp up to what is for you a large but manageable training volume and reach your maximum training volume in March and April. By then I hope you would be in 50 miles per week territory.
The absolute priority is getting to the start line. You can't get there if injured - particularly if you paid for flights and hotels. Keep calm now and ramp up slowly to March/ April. Probably the minimum trading volume you would need is 500-600 miles from New Year to Comrades
Yes those strength exercises are about right. For the squats and lunges, do them weighted if possible. Lunges with the weights overhead will also give you good activation of your core, but don't force yourself to do that if too difficult.
Good training Debra - seems like you are on the way back to full strength
Good to see a number of good midweek runs going on
Yes KR - gradients written down in advance. I got the data from MapMyRun and exported it to a spreadsheet. Then simplified it into km stretches and manually set the treadmill. Just a bit tricky to read small text whilst running.
I now have treadmill envy after another Comrades runner revealed he has a treadmill that can download routes from the Internet directly and then replay them and it has negative gradients down to -6%
Short recovery today and 13km with 4 at MP last night. MP felt hard with tired legs still from Saturday