Padams - it's the first one of them I've done in a long while (but I've generally not done many long runs lately - I need to get back in the habit), so it was a bit of a shock to the system. Ideally I'd have done the same as you said and built up to it, but needs must. On the flip side I find them preferable, (and better for me), than the monster MP sessions most on here knock out in their long runs which just seem to grind me down.
selbs - I reckon I need in the region of (possibly in excess of) 2s per mile per week to have a chance of a pb, but some of that will come from weight loss anyway as I get down to race weight. We've still got time
Great reps bains. Get yourself in a race (other than the relay one)!
TR - hopefully that rib injury clears up soon; it must be bad if it's affecting your sleep.
Top bombing Lev_. You're obviously in stonking shape so go put it to good use. Nice of marders too.
I had my first over 20m run since the 4th of August today (only other decent run in between was a 6m/19m double 15 days back) - I did say my main Frankfurt concerns were lack of endurance (and lack of speed and being overweight)
I addressed 2 of my concerns by making it a surge run, so 3m wu, then surges of 1min (5:08), 3mins (5:16), 10mins (5:31), 1min(4:52), 5mins(5:20), 10mins (5:32), all off of 5min recs (7:09) followed by 9m to make a 21m. To put it in context, the 10mins were about 10m race effort, and I reckon 5km pace is probably about 5:15 at the moment, so not terrible, but a considerable amount of improvement required between now and then.
DrD - firstly, if you're having problems, then surely a session is just asking for trouble? If you've had such a consistent 10 weeks then you have more to lose than to gain by being daft. I've used an aqua jogging belt and found it very good whilst injured. You just need to stick to reps rather than steady 'running' to get the benefit as it's harder to get your heart rate up without the impact. You can pick up one for ~£15-20 on Amazon.
Wow PP, his conversion is nearly as tight as mine! I'll keep an eye out for him on the startline.
As yesterday marked 50 days to Frankfurt, it made it a convenient marker for me to get my finger out. I accept that I will need to run the red line for the next few weeks, but if I do it sensibly I think I can still get in pb shape (I'm not really interested in not trying).
Right now I'm lacking in endurance, speed-endurance and am too heavy (though now 'only' 2.7kg too heavy, rather than the 4kg I was before house moving/cleaning kick-started things ).
I've learned my lesson before from trying to add more miles, and I know that large MP sessions are less effective for me than most, so I'm planning on having a weekly 'diet' of a surge long run, a track session around 10k pace and a road reps session (or hills+stuff) at around 5km pace, and fill out the rest with easy/steady/AIF miles - usually I would just do the surge long runs and a 10k session and throw in adhoc quicker miles if I felt good, so this is really about putting a bit of structure around that to make sure I don't goof off.
I got started with the 5km pace one this morning. 2 x 1/2m @ quicker than 5km pace (2min recs), then 2 x 1m @ 5km pace (3min recs). Average pace for the 2 x 1/2 was 5:01m/m and 5:13 for the 2 x 1m (which is probably about right for now).
SL - I hope the tweaked hamstring is ok now? And 'decent shape' would appear to be an understatement. I'd suggest picking a target race and sharpen a bit for it on top of your already excellent condition and let fly. I've been through all the heart stuff over the last few months (some concerns because of family history, my low heart rate and one of the scans showing my heart pumps very slowly (turns out to be that it simply pumps very strongly). Generally all fine (small bit of calcium in one artery) as I'm sure yours will be, but I can certainly understand your anxiety.
Al_P - looking very good!
Cheers DrD. It has been a hectic few weeks, and yes, I agree on the stress. It took some of the fun out of the holiday as I was having to make calls to deal with it all. Nice 4 x 15 session and parkrun.
Lev_ - another looking in very good shape.
Nice 10k bainspj. Congrats on the pb.
Congrats on the podiums/riches KD.
Tmoth - kowtow!
Maidenhead runners, generally, well done!
PP - great running! I believe that may be the same guy who won it last year as well.
As for me, well I never made it to Maidenhead. In the process of lifting, moving, etc, etc, I tweaked my calf. I had hoped it would settle down, but when I had to cut short every run I tried from Sunday to Tuesday I had to take the blinkers off and rest it. The tight calf did also trigger an issue with the popliteus muscle, but I've had that before and know how to deal with it.
It has been a rather hectic week anyway, with my youngest starting school on Thursday and then we completed our house sale/purchase on Friday. It turns out the previous owner is hygienically challenged (and that's being kind) so we've been permanently on the go since Friday morning. I was so tired by yesterday morning that even without the calf issue I would still have run poorly at Maidenhead - I somehow managed an easy 16m yesterday am that I think I must have sleep-ran through most of.