Good training talk BB. I used to post on that Furman forum as it was my plan of choice, and has been for the last 10 years, following 2 knee ops. I remember the shock of seeing my joint full of metal Leslie! The plan got me to a marathon pb of 3:05, but I secretly hanker after a higher mileage plan to see if I could go a bit faster.
Good swimming SJ. Are you really so unfit? I mean...6 minutes...come on...
P&D 55 would be immense by my standards, but only half of BBs weekly totals. Nice cross training on the dance floor, by the way.
I think you should patent that technical workout Birch. Great stuff.
Great result Lorenzo and a nice sprint to the finish. Those end of marathon 100 meter dashes always make the best photos. I've also considered the P&D 55, having the inverse training to you (well, for last year's marathons at least!). Lower mileage and plenty of reps and tempo runs - I need to add the mileage. It's interesting to note that our different approaches both garner similar marathon times. Great PB for Mrs. L too!
SJ - After a couples of months of pain and failed self treatment I went to docs in Nov 2014. Investigations and X-rays diagnosed Trochanteric bursitis. 6 weeks of Naproxen & 3 physio sessions sort of helped. But the main cure was rest for about 8 weeks. Since then I've found that resistance exercises to strengthen buttock and hip muscles; and ironically more frequent shorter running days - have combined to improve things.
Work this morning, gave the opportunity for a beautiful coastal 9 miler as the sun set.
BB - Nice anniversary celebratory run there. Great miles for the year too & brilliant progression in your marathon times. Out of interest from your first ever post, what plan did you end up following?
KR - that shed is remarkable. A shrine to the compulsive runner!
SJ - how did you get on biking in today's cold? Hope you were able to manage another epic 5 mins.
Jools - you're so quick.
Lorenzo - I'm sure that you'll make the most of your 50th year, and look forward to moving up an age group?
Quiet week for me recovering from last week's windy half. Beautiful, cold trail run this morning, looking across to SJ's shed. Surprisingly, snow blasted Lakeland fells. Left hip is a bit niggly, but responds well to the strengthening exercises I've been doing all year. Still wondering whether it will hold out over a marathon campaign...
Autumn Shakespeare: Yesterday’s race was the test, with no racing since last September’s Nottingham Mara following nasty left hip bursitis, which won’t be evicted from its new home.
Limited training commenced in March and I gradually built up a nice consistent base of 25-30 mpw through September and October. I managed to slot in one 13 miler and then a 14 miler, but no speed or threshold sessions. However, all seemed fine. A half marathon was on the cards.
The venue - Long Marston Airfield & Race Track, more Mad Max than Silverstone. But plenty of parking space close to registration and the start; and the bonus of traffic free running. The wind socks billowing out at the horizontal and the rain dancing on the glistening tarmac boded for tough running conditions.
The start was along a 1/4 mile drag strip, but I decided that taxiing along to the the right hand runway was preferable, to opening the burners at such an early stage. I really had no target in mind, other than to get to the finish without pain or injury. The 1st K was at 4:25, which I knew would get me round in about 1:35, so I settled into the first of the four 5k loops - a series of out and back dog legs along pitted runways, connected by short sections of footpath. Most unusual, but quite stimulating as the race progressed, with competitors at different stages, forming a multi-coloured parade against the dull surroundings.
My first loop was in 21:58 and all ok. The loops and switchbacks meant that we were constantly dodging the wind and rain from different directions, with the joy of a tailwind short lived as the anticipation of the next turn, and inevitable headwind drew closer.
Loop 2 in 21:47 was encouraging. And onto loop 3, where I expected to find Mrs. F1, who was competing in the 10k. It was exciting, as I knew that the longer I took to catch her, the better her own time would be. Finally, we were running together down the finishing straight into the headwind, so I knew that her time would be about 65 minutes - she would be pleased.
Loop 3 in 21:54, fairly consistent. I dug into loop 4, but began to feel the lack of any speed endurance in my legs - 21:59 gives it away, with a final short loop around the drag strip; where my afterburners failed in the relentless headwind.
My final time of 1:32:16 was encouraging, given my build up and the conditions. And there are a few bonuses - the first being able to run down the home straight with Mrs. F1, competing in her own race; the second - minimal hip pain (and none today); the third, finding out that I was 3rd V50 and that the winning V50 time was 1:28.
Ironically, it seems that my half marathon pace is not much quicker than last year’s marathon pace. But there is time to rectify that little conundrum!
Great report Bike It. Sounds like a tough race in difficult conditions. I like the part of your report when you're 'making the calculations for light speed' and then you bring down the sledge to make it under 3:30.
Interesting observations about speed verses distance verses injury.