TT - Yes I did get the Squires training info from you, may well revisit it a little later on in the campaign. The focus as the moment is elevating my general fitness levels. Well run in two XC races at the weekend, I would have had jelly legs for the second if I tried that Great to read your blog about getting back into it again.
PP - Highly solid 400's track session
Long run roll-call - Jools, CD, DanA, CW (of course, with speed, hills, the works!) and Wardi (with a decent HM thrown in)
RyanS - Nicely run at Stubbington, that had been my plan (5M/Race/5-7M) and I should have been there but couldn't make it on the morning due to our 4 month old daughter being up all night coughing (not been well for the best part of 4 weeks), so we were off to the out of hours GP instead.
Bains - Good work in your XC, great sounding winter 'long run' too.
Dachs - That was a tasty 10@MP last week, you're be out of sight within a mile at Wokingham I reckon! Well run at the XC too.
Did a second MLR with 70 mins Sub-LT of week last Friday, bit fresher than Tuesday's attempt so came in about the same pace (6:43/M) but 5bpm lower HR. 15.4M in total. As previously mentioned family medical matters meant no racing for me on Sunday. I did however manage to get out later (once things were sorted out) for 12M of easy to steady (6:46/M) with the last mile hard (5:48/M). Ticked off 91M for the week.
Much the same this week with similar MLR inc 70mins steady on Tuesday & Friday and the rest easy. I've also got Vo2Max & Lactate Threshold testing on Thursday afternoon, never had it done so it'll be interesting to see what results I get.
My effort on Tuesday's 70min effort was a touch high for me (163 av HR vs the target 155-160). The aim was to be sub-LT for the duration and my legs felt pretty good still at the end, so probably didn't exceed the required intensity. The Royal Victoria park loops probably didn't help with a couple of hills to negotiate on each of the 4 laps. Gonna try it again solo Friday morning.
Jools - Good effort on the off-road k reps and and a very pleasant sounding MLR!
Dachs - Top work on the county bling and vest, are you Wokinghaming this year?
Wardi - Great bit of racing in the middle of a MLR, the flooding has been a much lesser inconvenience down south but still can catch you out - my easy run this evening gained an extra mile when I got to an underpass which looked more like a swimming pool...
Padams - Congrats on the XC team prize
Bains - good job getting through the club rep sesh and a nice LT run too.
Coro - Have you done the mega commute run yet? My longest work runs have been 31 & 32 miles (one in each of the previous 2 years in prep for a summer 50k trial race)
Decent week so far, 10+5 Easy Monday, then 14 inc 70min Sub-LT (HR155-160) and 4M recovery on Tuesday and another 10+5 Easy today. The Sub-LT section on Tuesday was probably a little hard owing to a combination of 4 x hilly/windy park laps which made up the bulk of the effort. I also had the company of a, fitter, run partner (occasional forumite, Scott Edgington) who pushed me on a bit! av heart for the 70mins came out as 163, so definitely on the high side. Planning to repeat the run on Friday morning solo, so it will be interesting to see the comparison.
I had a reasonable training stretch through the autumn, I adopted an easy only/aerobic improvement approach (a la John Hadd), with no session/speed, and bagged some decent times at the Lordshill 10 (57:06) and Gosport Half (75:51). Then got a nasty chest virus at the start of December which hit my fitness pretty hard. I had recovered enough to run the Christchurch Christmas 10k (34:28) mid Dec, but the heart rate data told me that I'd been set back . Carried on the easy running over Christmas/NY so I'm hoping to start to see a return in the next few weeks.
London training kicked off last week with 95M@7:21/M including the Hants XC Champs (44th 6:59/M). In a bid to break the habit of 3 x 2:33-ish of the last couple of years, I'm changing marathon training approach to generally easy/decent volume (85-100M/wk) with a couple of sub-lactate threshold runs per week to start with. It seems to be working well before I got ill, so the plan is to continue that up to the Wokingham Half then decide how to tackle the 2 months leading up to London. I'll be running the Stubbington 10k this weekend, is anyone else?