Great run mate. Feels good to get that sub 2.40 monkey off your back doesn't it. Sorry I wasn't around with the colas at the end this year, but glad someone else stood in for me. Maybe you're just allergic to The Red Lion?
Oh, and hello everyone. Hope you're all running well
Just ducking in and great to see some lovely race results from SeeMan, Scott, Bus and especially Lit - lovely to see you yesterday and bigger times to come from you with such strong training partners!
As most have seen, good day out for me yesterday. Finally broke the 2.40 barrier. Went self coached and as such totally changed my training around with a much more endurance focus and longer base building phase using HR and, due to life/work/family, a much more relaxed approach to my training with only 2 sessions a week (although they were high mileage). Cashed it in in the final 10km and never felt so strong in a marathon, averaging 6 min/mile for the final 10km.
Result was a 4 minute PB and gun time of 2.38.37. Glad I can now put that to bed and am really looking forward to having some family time
live and learn indeed Bus. The 'learn' being next time you get taken by someone in footie shorts, slide tackle that mother fecker to the ground
Nice long run SS. Conditions sound atrocious! Big mileage though - same as me for the past couple of week but I have an excuse with VMLM looming!
Today was the last big effort. 30km averaging 6.21; 10km easy (6.55av); 10km MP (5.45av/36.37); 5km easy (6.50av); 5km threshold (5.36av/17.24). couple of warm down km make it up to 20 miles for the day.
Bus - my usual fair the day before any race day is 30 mins with 6-8 x 80m strides at the end at race pace and then about 5 mins at race pace towards the end of my race day warm up. that's usually enough to get the legs loosened off and in the right mind set i find. Good luck for Sunday!
nice reps Deano AND SG. After all, it's all relative. Me and SG being the lanky streaks of pish that we are are never gonna monster short reps like Dean does.
Those mile reps looked tasty to me Dachs. A nice place to be at the start of your training period but im sure you know that bearing in mind you know what works for you as far as periodisation goes.
Heres hoping the heel sorts its self out Simon. Youve been knocking out some great sessions.
haha AG. Being recently new to my workplace, i too have an office know it all who wont stop talking. She's harmless enough but sometimes you do wish she'd just put a sock in it.
SS - lovely session mate. great strong finish. i'd be tempted to just play it by ear on how you feel. Follow Dean's advice if you feel it necessary or if feeling good, follow your head.
Finally the last big mileage week for me. I did the last of the Steve Way big BAC sessions - a good one for that last 10k of the marathon and teaching the legs to run when tired:
30mins MP (5.58 av), 4 x 5mins @ threshold/10k pace (5.33, 5.29, 5.31, 5.24 av) 30 mins MP (5.57 av). MP sections obv faster than 6.05 target but i shouldnt think it'll hurt
Plan is for one last 'fast' long run this weekend. 30km: 10k easy, 10k MP, 5k easy, 5k threshold.
then 2 week taper where focus moves to shorter faster reps with a mileage reduction. Gotta get sharp now!