Howard, great running to do 16 miles again so soon. Not sure about using virtual partner on an lsr, watching the seconds ahead and forcing the pace to match the previous week? (I only use vp for races)... That's not really a long slow run then.
The 3 weeks hard, 1 easy you mentioned. Week to week my logic your fatigue will vary , so pace varies. Are you still monitoring your hr?
Martin. I'm not thinking of doing Comrades.
Nfs, definitely go for 2 rest days.
Quite a few friends cycle & run, one doing Sportives regularly, aced his marathon first time sub 4 - .3:48, massive improvement all distances since and now on for 3:15-3:30 easily. He alternates one long run, one long cycle at weekends. Other friend did the to / from work cycle 2-3 times a week, and lots of mileage fri-mon, limited rest, struggled on day. Doing runs every week on tired legs (occasional yes), but especially on key tempo and speed sessions is counter productive for me.
Doubles. I do sometimes. Asked our TeamGB coach about this. Long run or double? He answered both, easy on his 80-90 mile a week.
Suggestion was alternating long run one weekend, say 18-20, double the next.
During equinox training though in Sept, I did do triples for 2 weekends and food in between.. 9am/12pm/4pm .surprising thing - best run was always the last one.
Wabo, I'm all for cuddles, sounds like you will be very happy at moment. Can only meet good races for you.
10k didn't quite go to plan. Session with PT on the Tuesday, killed my legs for 4-5 days. Worst DOMs I've had for a long time. Just one little exercise nearly the last one. Legs were running okay, but tight, and not there on a few hills/ ups. That fifth gear acceleration.
One sub 40 and just fraction over in 2 weeks with 2 other races in between as fast so not too shabby. Lots of rest this week. Aced it last night with 2k tempo, 4 x 800 and then 2k again Last 2k in 7:59 so faster than some of Sundays kms when struggling. So the speed is there, just to look after it.
Howard awesome 16 miler. I've never known you in Yoda mode. Great to see.
Nfs plenty of speed there, you can go 3:45 with a 44-45 minute 10k time, very close to 3:30. Club pal did sub 3:30 at age 58 so definitely possible. ??Not sure about your plan being "less is more" though with one rest day. I'd drop at least one bike, possibly two so you're rested after Sunday long run and before Wed run too.. Notice you already were tired this Wednesday.. Imagine once you've done 21 miles at weekend. ??My 3:15 and some ultras is off 3 run days, a circuit and a strength session, 2 rest days
Another 10k tomorrow, see if can push the legs further.
Ikle Good going. I'm sure you can do sub 22 soon.
I can remember doing 5k in 33 minutes maybe 15 years ago and being passed by a man in a 9 ft inflatable nun costume so anything is possible (see current time below).
Still getting sessions with team GB athlete & coach (currently in Kenya for altitude training) with tons for improving at any distance 5k to marathon so could post you some.. He often has our group doing 1k or 2k intervals various ways for any distance race.
Shed boy, off that mile, should be faster.
Last 6 weeks for me.
Took me a good 6-8 weeks to be fully recovered from June Comrades, maybe longer in terms of full speed so have been doing a steady build running and gym work with my S&C coach..The 24 hour team event at short notice at end of September, left hips a bit sore and tired again so backed off from original October plan of 2 ultras, and went for different plan of short races & speed in November.
Came 15th out of 160 in off road 9 miler 2 weeks ago and even got third in age category so some money. Then new 10k PB last week, 10 seconds off 2 year old PB. League race yesterday was short of 10k plus a mile off road but would've been another PB if full distance, highest I've placed for club and even scored 2 points. All looking good.
Got another 10k this weekend, try and stick the fast start of Sunday with the rest of the other weeks race.
Fido, IKEA too cryptic for me.
Times when I joined sub 4 Fred for 1st mara 3 years ago
5k/ 10k/ half / full
21:40/ 46/ 1:39 and ended up doing 3:48 full
20 (never done park run)/ 39:47/ 89:29/ 3:15:04.