Good running sessions by Birch, Joolska, Lorenzo, Gul, OO, Abbers, Bike It, VTrunner, Blisters, SJ, GM and KR
Sorry to read about your injury problems GD, LH and CC2
Great race performances by SJ, Wool (despite decap), RFJ, JF2, Jools, Bike It, PMJ and LH
I’m currently half way through my final block of hard training before I taper for VLM. After a rest day on the 14th March I’ve run the following mileage -18 (including 1:23HM), 10.6, 15, 22, 10, 6, 15.5 including HM in 1:21, 10.5, 9, 10 & 5.5 double including intervals and 13.5 this morning. I’ve another 5 after work today and then the following before a rest day and taper – 10, 6, HM race, 18, 8, 10, 10&5 double including intervals, 13.5&5 double, 8, 23, 8 and relax!
This is based on a P&D 12 week schedule. The 1:21 HM on Saturday was in Larne and including a final 5k of about 18:20 which is faster than I’ve run a Parkrun in over a year. Yep, I’m coming into some good form after my 3 week lay-off. I'm niggle free, feeling strong and confident about a PB in London.
PMJ – Well done on the GFA target and thanks for the great detailed report. They are always my favourite reads on the forums
Gul – Sorry to read your marathon didn’t go to plan but it’s another notch in your marathon completed belt. You certainly didn’t have a great training build up so don’t feel bad. The only advice I would give is to stop putting a limit on your mileage. I used to get a lot more niggles when I ran less (50 to 60) but have been completely niggle free since running regularly over 90 miles. I find the more I run the easier it gets.
GM – Nice comeback performance
RFJ – Brilliant back to back racing!
OO – Super 20 mile PB and sub 3 is definitely on the cards
I ran the DUNE Half Marathon yesterday which is a cross border race alternating from Dundalk to Newry or the other direction each year. The plan was to use it as part of my P&D scheduled run of 18 miles with 12 at MP however it didn’t quite work out that way.
I ran 4 miles before the race at 8 m/m pace and intended running the HM at about 6:40 pace. The first 2.5 miles were up a pretty steep hill (400 feet climb) but afterwards it was all downhill or flat the rest of the way. I completed the first 3 miles in 6:49, 7:18 and 6:29 feeling good and relaxed knowing that hill was out of the way.
I didn’t look at my Garmin for the next few miles and just ran at a comfortable pace that I thought I could manage for a marathon. It was all steady downhill and looking back I ran the miles in 6:07, 6:13, 6:17, 6:06 without my heart rate rising over MP effort. I was feeling very strong and running along with the first lady (Mary) who was getting a lot of encouragement from the spectators.
I was still not pushing hard and completed the next miles in 6:21 and 6:11 but had dropped behind Mary by about 20m. I was still feeling very comfortable and now my competitive juices started flowing. After a few weeks lay off in January due to an operation and only a 12 week marathon training plan I decided to put a bit more effort into the last few miles.
I targeted Mary and started catching her over the next two miles (downhill) which I completed in 5:57 and 5:55. I went passed her over the next (flat) mile in 6:10 and entered the last full mile. I realised at this point that I could beat my Jantastic target of 1:23:25 (fastest HM last year) so kept the hammer down. The last full mile took 5:58 and was 5:44 over the last 0.1 to finish in 1:22:38 which was only 47 seconds outside a PB.
So my VLM confidence been raised considerably and I will definitely be targeting a PB now. I had my first rest day in three weeks on Saturday and will now not have another until the taper starts in three weeks. I’ve about 90 miles planned weekly till then including 18, 22 and 23 milers and two more HM races.
I wasn’t sure about the P&D plan as I’ve only run faster than HMP once in the first 6 weeks but the cumulate effect of high mileage seems to be working well. Bring it on!
Jantastic request - If Nick, Colin or Pauline read this could you pretty please with sugar on top leave the Consistently Consistent sub-3:15 team? I'm sorry if you are injured but your lack of recording any runs for over a month is affecting the whole team. Thanks!
I haven’t been near the forum for months but thought I’d drop in as I’m into week 2 of a P&D 12 week schedule for VLM. It’s good to see MsE on the same schedule as we can compare our progress.
Great HM racing and report PMJ. I liked your photos too.
Welcome aboard brixtonrunner. That’s a great HM result and I think with a few more months solid training you could be targeting sub 3. I ran 2:54 of a 1:22 HM, although this included some 100+ mileage weeks.
It’s great to see all the usual suspects running good mileage.
I’m sure a good few on this forum can remember my ‘walnut’ problem that occurred during a 100k race last summer! I’m happy to report that I finally had the operation to fix this issue at the start of last month. I went through hell on earth for a few weeks while recovering from the surgery but I’m now back to running properly again.
My fitness level is way down after almost 3 weeks without any exercise but I did manage to complete 64 miles last week niggle free. I’m running the 105 mile P&D plan but will drop a few runs and take a few rest days. My mileage will peak in the mid 90’s and I will take another few weeks to reach the higher mileage. I’ve changed the days for many of the runs but will always make sure I run the key runs each week.
I ran 10 miles this morning with 5 targeting HMP. I was happy to manage about 6:28 pace for the HM section which is only 13 seconds down on PB HM performance. I’ve pencilled in 6:40 pace for the marathon but will have to see how I perform over the next few months. It’s great to be running again!