Bejesus Dan, look after yourself -- hypothermic, puking your guts up, unconscious for an hour... that's major league stuff. Amazing that you just perked up and carried on all the better for it though! You always seem to end up chucking in these things -- is there something different you do nutritionally on race day that your guts might be objecting to? Could it be related to getting seriously cold this time, surely need to wear more clothes?! Well done anyway for toughing out what you did, and happy recoveries.
Sounds promising on the cadence experiment piscator -- you could measure HR next time to get a better idea of whether you're going faster because you're more efficient or just working harder. Hopefully the former! And yes I noticed the rocket story, big relief for Coro I expect to have another one safely in orbit. There's a lurker here who's trying the opposite cadence move, as he currently strides at 205 /min or so like I used to.
Hope the bruise abates TT, I remember reading in the Running with the Kenyans book that everyone insisted on getting up so early it was dark and then running along stony tracks...
Ryan, CC2 -- great training there.
Top haul Jools, well done!
Looks like Mr Nerukar has come out of retirement Wardi... and I have to eat my words, because I only did 16M in my "long" run yesterday, which is particularly poor because it's my last non-race weekend for 4 weeks, so I won't be doing any trademark overdistance stuff for some time. In my defence I did have a ~3kg rucksack and it involved 1000m of climb, training on the North Downs once more in an attempt to keep my hill adaptations from the Lakes ticking over until Snowdonia. Although my main run was curtailed by unexpected engineering works on the train putting me behind schedule, I scraped 23M for the day with all the other little bits and pieces -- including getting a minor bollocking for running up and down Tottenham Hale platform as I had a spare couple of mins before my train (I'd already done 2.5M out and back or something as I had a 30 min wait).
That long and complicated day left me a bit underfed, so I've continued in theme tending towards low-carb food (just finished one of those fabulous 70p tins of teryaki mackerel from Tesco on a pile of leaves). I'll switch to carbing up in time for my first race this weekend, but in the meantime I could do with losing just the odd pound, and with a light training week in prospect that means something needs to give...
This week (ending Friday as ever) will be about 78M for me -- would have been 84M with the return commute, but need to be back early for an outdoor Shakespeare! And that's about as high as I go in marathon training. As I've said, I've probably stupidly got 3 race weekends in a row starting next weekend, hence no more big weeks for a while, as I want to do reasonably in those races. But I will do one more epic hill training day tomorrow to keep my quads ticking over for Snowdonia later, maybe a couple of days off after that to let my legs freshen up before sharpening/tapering for the first race.
Simon C -- rather you than me! 17M doesn't even count as the weekly long run (if marathon training) for me. But the other 4 must average 22M, which is better... racing soon and tapering down then?
Lev, PP, Padams, Wardi -- great training all round.
Cadence-wise, I can assure you Lev that you wouldn't want a 200+ cadence -- that's too much! Piscator -- it did take me a month or more to adjust to a slower cadence, particularly my calves which had to cope with heavier landings.
Muss -- so sorry about the injury, good luck with it.
TT -- hope the bug is short-lived; not a pleasant way to get back to racing weight... (and a shame to squander some of your training time over there).
I had an encouraging MLR this morning. My legs felt a bit jaded to start so I feared I'd got it wrong attempting a decent one today (after a full marathon on Sun, 8+6M double Tues inc 10xplyo/sprint sets, 5.5M each way double recovery yesterday -- attempting to 'cram' a big marathon training week, as I have 3 consecutive race weekends necessitating lighter training weeks). Anyway, I cranked out 6x0.5M (avg 5:42/M) and 7.4M of tempo (avg 6:37/M) with my 1.5kg pack, for a total of 13.1M in 1hr28 (6:45/M). So OK my half miles were only the HMP of a couple of years ago and the 'tempo' was not even close to MP, but overall that's a much better session of that sort than I've done in a while. And just when some holiday excesses seem to have caught up with me too, at maybe 1 or 2 kg above nominal. Will just be a very easy 6M home, maybe same again tomorrow morning.
pisc -- 160 /min does sound suspiciously slow. Maybe you could be in line for a "free upgrade" as I got a few years ago coming down from 200+ /min! Your rates are much more similar to mine now PP.
Can't wait to see how you do in the 12 hour race Padams. Annoyingly well I'll wager
Muss -- yes you need Mg as well as Ca for bones, and you're probably getting enough of the latter anyhow. As I recall. Areas of bone swich between "building" and "dissolving" mode, so that they can remodel themselves to beef up areas under stress or slim down areas not being used. I mucked about with a 2 days on, 3-4 days off regime at one point so they'd have plenty of consecutive days for rebuilding. No idea if it helped.