GD, I also think some slower stuff could be in order. I run similar marathon times to you and I only get at 7 m/m or faster at most 2X per week. Everything else is between 8:30 and 9 m/m. I would fall apart with that much quality. You must have good genes! Do you feel pretty knackered all week long or do usually have good energy? Perhaps your true easy pace is around mid7 minute miles? I would wonder whether just 2 fast sessions with slower ones in between would leave you fresher to maybe push even harder on the quality day?
Need to get out yet today but looking for a window between rain storms.
So I'm not the only one! Thanks Jools, and glad you are sorted on the personal front. Hope the calf is a very temporary setback.
Gul, I think 2 quality sessions per week would be plenty. What are you thinking they will be? I have been doing 70 minutes at say HR 160-165 x 2 per week as my main sessions...then a LR and the rest easy miles but also added strides to 1 or 2 of the easy runs per week. Now I'm wondering about getting the 70 minute subLT sessions comfy again and then dropping 1 and replacing with a VO2 max session instead, which I've completely missed out on. That may be my next marathon schedule (which may just be the Hanson's method so need to read more about this).
Today got my arse kicked (Fizz had me doing lots of glute stuff) then a 12 M easy paced run in very hot/humid sauna-like conditions. Think I got my backside firing for good portions. Interesting/frustrating trying to figure out how to get those muscles to work.
OO, I've been running seriously about 5-6 years now so yes a long time to discover this. But I've no coach or anyone really that advises me. I think my issue is larger than just a tight back. My left hip is weak and then right one tends to dominate. The Fizz team has been working with me on this as I used to get lower leg injuries on the weak side frequently. Maybe I'm using the glutes some but just not enough (her comments may not have been as black or white as she made them sound). Anyway, something to work towards.
Badbark, utterly amazing! Congrats on a once in a lifetime type of win! You continue to amaze. Recover well (and hope you are still in relatively good shape down below!).
Gul, I see you are getting all the toothpaste lately. This may pay big dividends to you. I wouldn't worry about 9 m/m at all. Are you planning to mix some strides and work sessions back in now? I think that once you can go out (on a reasonably flat course on a "non" hot day and maintain a steady HR/Pace for 10-13 miles you are ready for adding in some of the subLT runs (or whatever type of quality you are envisioning). Do the slow runs feel more comfy lately or do they feel unnatural/uncomfortable? I can't remember if they ever did or not...
SJ, epic week on the bike. Was feeling the sun and wind as I pictured your rides.
Fishy, nice racing and even better news to hear about your hip. Hope all keeps moving in this good direction.
Last week was crushed at work, but it paid out w/2 small grants coming into the lab. was a strange training week as did 2 subLTs and no other running through Friday...then got some easier miles over the weekend. Looks like another 200 miles or so for June so hanging in there. Getting used to the heat.
My fizz has been looking at my running because of my back. Well, back seems sorted now but she says I'm not using my glutes much at all when I run. So her solution has been to have me do lots of glute strengthening stuff and dynamic running moves to train me to use them. She says imagine what you could do if you used your a$$ Probably more evidence that I could use a coach if for nothing else just technique adjustments.
Gul, glad to hear you are squeezing from the bottom! You may naturally progress to a point where those slow miles feel really good sandwiched around 2 quality sessions and a LR.
2 days ago I did a subLT session in heart of a very sunny/hot day. Failure on all fronts (got a little heat sickness that lingered plus my claytons, which I thought I'd broken in enough to skip blisters, gave me blisters!). Yesterday did an easy 10M at dusk and they were gentle and blissfully cool. Ahhhh.