Al_P -- wow, that's a hell of a week with a lot of quality *and* mileage. Big week from you too SL.
TT -- you're just goading me now with your max 20M (nice one though)! Glad Al is a full-distance ally (as is Marigoldof course, always did his full training marathon about 5 weeks out, even before his ultra days).
My quad DOMS is abating but still present, and the cranky knee is less so but still noticeable. I opted to extend my bike commute to 15M this morning (knee and quads seem happy with biking) but that now means I'll have had 6 days with only 2 running days in them.
Nice one PP, you were more than 3 mins ahead of me (didn't want to emit any spoilers until you'd reported in). Glad to have said hello before the start too!
Good idea RS, I should stalk some of my nearby XC finishers to get an idea of performance (especially if I miss the Watford half this Sunday, which I intended as some kind of performance yardstick). Glad yours turned out well.
Edit: just bike commuting for me today. My quads feel like they've run a marathon from those repeated fast downhills (good rehearsal for Snowdonia though), and I want my cranky knee to settle down again too.
TT -- actually I've not had more niggles recently, I've only had 2 in ages, neither LSR-related: hip from vaulting a cattle grid in a short run, before Xmas, and just last week my knee after an ill-advised competitive sprint on tired legs at the end of a MLR. Tempting the toaster gods to say so of course. (The hamstring twinge I mentioned was what I did near the end of VLM last time.)
Been offline for a couple of days to attend the Southern XC champs and stayed with my auntie. The XC went OK but not great -- I was 305th/857 so pretty undistinguished. Kept losing places going uphill, only to re-take them going downhill (so I lose on power but gain on economy). And then 15M along the prom this morning at 8:15/M, so not even a proper LSR. The XC was 9.4M of continual hills, so my recently untrained quads are DOMSd from the descents now, and the knee niggle which was almost gone at the start of the XC has come back unsurprisingly... but I'll rest it for a day or two and then be sensible about it. I've entered the Watford half next week but will give it a miss if the knee is still iffy.
Briefly though, congrats on your great XC result Jools! And many happy returns CC2, and a nice long run too. Well trained, you others.
CD -- you might be a bit in front of me (again), that was a great long run there.
TR/TT -- I'm happy with the formula now, and know it means I can run even-paced (hamstring twings allowing that is). It's in the back of my mind that I'll be running Borrowdale again in the summer, and that was nearly 4.5 hrs last time... so a bit of ultra-endurance would do me no harm, either.
I totally agree that some fast running early on simulates a longer run though. I've oft commented that adding miles after a race, for example, feels like a much longer run, presumably because of the extravagant glycogen burn in the actual race, even if it's not that long.
Thanks for the warning on the race entry limit CL. It's not obviously open yet, but I'll try to remember to keep an eye out for it.
Possible knee improvement: I had a really boring phone call at work, and whiled away the time by heaving around on the patella on my dodgy knee a bit, giving it a bit of a massage and such. Afterwards it did seem to be rather better, though I'm still just aware of it.
Tmoth (and TT) -- I've had some pressure/tightness in my left tibialis anterior which does indeed seem to be spookily related to tightness high up in the outer edge of my calf (but not always). Well run BTW. I think the double long run regime looks scarily tough, too. I'm happy enough to do one long run per week (some easy, some steady, some progressive/structured), and one MLR (often with some speed). Hey I'm sounding quite conventional there. Mind you, my MLR will now be followed by a 6M jog home so that's almost a LR, albeit 3-4d before my LR.
Good miles TT, CL & SL.
PP -- would be great to see you race VLM again one day, as you've had such great form this past year. But you're allowed to have Berlin/Frankfurt as your A-race. (Just 15 for the day? Bah, lightweight )
ON7 -- maybe Saturday races exist in the US or something... you'll just have to be a bit flexible in your interpretation of the schedule, as you suggest. I've always wished more races were on Sat (for indulgent recovery on Sun), but road closures are always going to be easier on Sundays. By sod's law the Snowdonia marathon is on Sat, but that would be logistically easier for me on a Sun. Can't win!
TT/TR -- yes Mr GB coach wasn't sold on full-distance training runs (but he was up for a wide variety of views from the audience, all light hearted). 7 of them last year was probably too much, and I certainly don't intend to do them every week (in fact I expect 2 weeks now without a proper LR at all). But for me I am convinced they really work, a) because of physiological adaptation to fat-burning (point taken that on top of the glyco-depletion of other training miles, a normal LR might do that anyway), and b) for psychological adaptation to making the marathon feel ordinary. I really value that, maybe just my fragile confidence, but it works.
Cycled again today (knee still a bit niggly but improving I think, do hope it doesn't flare up in the XC tomorrow). For the first time since switching to the busway path I found myself sharing slipstreaming duties with a complete stranger this morning.