Susan, running sounds good, as does hubby doing park run.
kS, I forget the exact length, but giving blood might mean you are tired for a week or so. Likely still feel it Sunday.
Howard, great running again. There is no stopping you.
I'd still do the Oakley rather than doing 20 @ MP flat out 6 weeks before, no substitute for an actual race, testing your kit out, running with others. I swear by doing 8-12 at MP, even split with a short break. Can do those into the taper a little too.
Ran Tuesday club hills and Wednesday gym session, work is back to being like a war zone too so got mad again. Thursday Slight cold and snuffles so cancelled run yesterday and today. Light one tomorrow.
Ikle, I suggested splitting the 20 miles into quarters or fifths above. It's a training run not an actual A race. Maybe cautious but that was coach's suggestion.
Walls and ceilings don't sound good. What's the house like now?
I missed the half.
Howard great running, you can do sub 4. Doing last 2-4 at MP or faster is a great test.
KeyserSuze. Loving the PB. Good work.
Fido enjoy Malta. I looked at the body bank thing but backed off.
Ran Trail 25 in Bolton Saturday, went okay. Hilly in parts but a bit soulless, people not friendly, though it was foggy which meant you didn't see many people. Maybe should've tapered more the weekend before. Good training on tired legs though.
Couldn't get to do walking event next day as car had engine trouble so Mrs FRC and I walked around the Wirral instead and had breakfast lunch and our evening meal whilst out. 27 miles some trail in 8 hours. More like 11 with breaks. Lots of fun.
Massage last night. My lady reckoned legs were pretty good nick. Walking helped.
Ikle, you're having work done in the new house? Confused.??
JCG, good speedy 10 & 19 miles soon after. Hope the tooth okay.
Susan keep on running. Excellent Park run.
Martin tremendous achievement to do the 4. Some good pacing & mental info there too, how is hurty foot? similar problem I hadron was affected and inside calf muscle massage helped. Another pal is doing the 7 mara in 7 days one so will pass on info. What and when did you eat after each one? Also recovery tips you used each day.
Howard I'm sure you can do the sub 4 from speed & runs you've been doing. One point, I was warned off by a coach doing the whole 20 miles @ marathon pace 3-4 weeks before the marathon though.
He suggested splitting 20 race into quarters or fifths, some MP, some easier, so maybe miles 1-4, 9-12, 17-20 @ MP? If Oakley has hills, ideal sections to back off. You still finish fast and test sub 4 legs but not drain tank. If you race the whole thing that's 3/4 of a marathon.., you might blow your sub 4 chance. Less really is More. It worked for me.
Keyser remember, same as Howard, during training you're running on tired legs. After even a short taper, you'll have more speed. Trust your coach!
Saturday 6 miles road with back pack on, trail shoes inside, then 6 miles muddy trail, and another 6.5 backpack miles to home to make a great 18+ miles.. Sunday after a few glasses of wine evening before and 5 hours sleep with pal needing to take his son to kids footie, still managed 16 miles @ MP+60. Tough but got going by mile 3-4. Great 50 mile week and still squeezed in anniversary meal. Mojito time.
Strength session with PT and a few light runs this week. 2 trail events this weekend, running 25 miler saturday, then walking 21m with mrs FRC Sunday. There will be cake.
And Susan, were you doing similar or more treatment? Hope all okay. Deer Park 10k would be a good target to have.
Great running Howard. Strong. No booze?
More work last Friday and Saturday. Computers really are the work of the devil, but pay well.
Ran a nice 18 miles, MP + 60 seconds, lots of chat and all fine, apart from getting blown around seafront artificial lake for 1 mile.. Mile pace went+ 2:30-3:00! Worse than any hill. bacon butties waiting at the end.
7-8 miles nasty hill session Monday. Legs a bit tired but expected.
PT session Tuesday stretched the hams out nicely and just finished 8 miles tonight doing km cut down.
Great session to understand and test your paces. On a 1 km loop, 3km @ half pace, rest, 2km @ 10k pace, rest, 1km @ 5km pace. Rest. Can go half km/ then quarter but we did 4x 0.5km as coach recommended. Ouch.. Hands on knees and could feel lunch by the end.
Oh and it's our anniversary so met wife just after with flowers.
Rest day tomorrow and a day off.. Courtesy car after wife was bumped the other day being delivered
Another mad work day, 12 hours plus, two minutes for lunch and more work tonight. Managed to squeeze a much needed 45 minutes in gym 7pm. Foam rolling my back (Ikle!), then good mix of stretching, dead lifting and single leg balance/ box work. Legs feel so much better after heavy lifting, but no time the last 3 weeks, hamstrings/ glutes definitely sore without it.
More work to do now and tomorrow, then fingers crossed long run Sunday.