Stuart - well done for keeping the show on the road.
Have not been feeling great today. Not sure if it is a virus coming on me or I am just tired. Heading for bed to see if I can sleep it off and hopefully will be able to get out there tomorrow for my LSR. It is a toughie as it is meant to be 20 miles with 10 miles at MP. Need some energy in the tank for that.
Nell - some good running fom you this wek despite the intrusions of your 'calls'. A week away before the HM. Certainly a challenge.
Ali - a good session from you last night too even if it was a bit rushed. You seem to be enjoying it too which is a great place to be.
Well I was not expecting to get an email today telling me that I had got a place through the ballot for the Royal Parks Half in October. But I got it and I am really chuffed with that. I love this HM. Although a lot of runners it is well supported nad usually the weather is just about ok. It will probably become my main focus for a HM PB this year.
Evening all. A lot going on today and Big G nice to see you back.
I had wondered where you had wandered off to. Another sub 1:40 for a HM. You see to be in cracking form so I see no problem with you not having done much above 16miles. You will just knock out another great time whether it is 20 miles or the marathon itself.
Sean - great 800 reps there. In fact super 800 reps. If you push yourself really hard you might sneak in at just under the 3 hr mark in the marathon .... lol .... I agree. I do not think the Yasso 800 theory is up to much.
Interesting that we are all struggling on the losing weight front. I wanted to lose half a stone or so to get to my ideal running weight. But I have not shifted a thing. If anything I have gained a pound or two. Really annoying. All this running and no benefit !!!!
Stuart - I only have 5 runs of 18 miles and over in my 15 week plan. 1 x 18m, 3x 20 m amd 1 x 22m. I did my 18mile run 9 weeks out if that helps for a comparison.
Canter - as the others say. Do not go out on a speed session. Ease yourself back in with an easy run. I would treat the HM on Sunday as a fast training run not a race and get back into the training plan next week. You cannot make up the mileage and do not even try. If you do you will get injured. Pretty much fact. You have been doing some cracking training so you will be fine. You will have lost a little bit and may need to adjust your MP a little but you can guage this closer to race day.
Carter - nice run from you today and I have to admit you seem to be managing your running very well at the moment. Take it easy on Sunday as you do not want to over exert yourself off road and risk undoing all the good work.
I enjoyed the fartlek session on Tuesday and followed last nights comfortable run tonight with a progressive 7 miler on the running track. 28 laps of teh track. Floodlights were on and they went off when I was on lap 27. The plan was to start at just over 9 min mile, and kncok 15 secs off each time with the last 2 laps sub 8 mins.
I have to admit this was a much harder session than it seems it should be. I struggled to keep the first 2 - 3 miles slow. But then as I moved from mile 4 to mile 5 where I was moving up to 8min miles it was a harder transition than I thought it should be.
Stats as follows :
9:02 ; 8:41 ; 8:24 ; 8:12 ; 7:57 ; 7:38 ; 7:09
I did however enjoy really going for it on the last mile and this was done at a fairly constant pace. If anything I got faster as the mile went on.
8:09 min/mile average.
So Carter, you asked how it is going. Overall it is going well. I set my plan up with 5 sessions per week but do not always do 5. I usually have a 3 - 5 mile session in either before or after the LSR at the weekend. I am just conscious of how much time during the week I dissapear when I come home from work so if the short run fits in at the weekend I do it and if it does not I do not stress about it. And in reality I am not sure how beneficial this run would be. I would need to race it in a parkrun for it to be of help but they just do not work with me being a taxi at that time on a Saturday morning.
In any case will run approx 580 - 600 miles training for the marathon this year.
For my first in 2011 I ran 380 miles.
In 2012 I managed just over 500 miles.
In 2013 I only managed 450 miles.
So if I can stay injury free I will have put in alot more miles this year. I also think the speed sessions during the week are of a higher quality than before. The question is will it translate into a better marathon time.
I am also much busier at work this year and what I need to make sure I get over the next 5 weeks is enough rest so that I really am refreshed when it comes to race day.
Ali - great progressive run from you tonight and fast too. Seems to me you are in much better shape than you thought.
Stuart - really impressive stuff getting on the treddie after a 12 hour shift. Takes great mental strength to do this regularly. Need alot of discipline and it looks like you ahev it oin spades. No worries about last night, Every so often we all have a bad day at the office. The important thing is not to worry about it and move on.
6 miles at a comfortable 8:43 min/mile for me tonight.
I am planning a progressive run tomorrow night but not as far as yours Ali as I have a 20 mile LSR at the weekend and need to save myself for that.
So tonight hada 6m fartlkek session in the plan. Have never done one of these before so probably did not get it right.
I planned a 1 mile w/u and 1 mile c/d. Each fartlek interval was roughly meant to be :
4 mins at HM pace followed by 2 mins jog rec
2 mins at 10k pace followed by 1 min jog rec
1 min at 5k pace followed by 30 sec jog rec, and
30 sec at 1 mile pace
And about 4 mins jog rec in between each session.
Did not set up my garmin properly so kept an eye on instant pace and gaaged the timings. From swopping between screens during the jog rec I could see that I was a little over / under in places but overall got it about right.
I did this on the roads but next time would do it on the track and convert the distances into laps of the track so it is easier to as then only focusinng on pace.
This was a tough workout straight after a race but I enjoyed the variety. Stepping up through the gears is challenging and it does take alot out of you.
I covered 7.5 miles in all at 8:08 min/mile pace for the total run.