Andi, a conservative goal is always touted as a good goal for a marathon. I'm with you. And perhaps if I take that advice I'll actually finish my next one...
Tricia, I just went through a similar spell after my last race. I've never tried to jump right back into another training so soon before. I feel like I've gotten over the hump and the key was to slowly build the miles and have nearly all of them be very easy. Hope that works out for you.
Chick, same deal I guess. Just easy on the gas while you get some volume back. You're internal sensor will tell you when it's OK to start running fast again. And +1 to the night running for girls...my wife had some creepy stuff happen long ago (but this was in the 5 am time in winter so be careful always Chick!).
Yidd, a nice plan in the making. And your welcome!
18M yesterday came out to 8:15 m/m @ 69%. Didn't push and unlike 2 wks ago (a 17M run that left me on the road) felt pretty good out there. Did get caught in a massive thunder storm though...very soaked for last 7 miles...and very freaked out for about 5 minutes as had nowhere to hide...
Andi, nice run. Seems pMP is a bit conservative if you can nail just 45 sec off at sub70, eh?
Yidd, good long effort from you as well. Sounds pretty sticky out there so hopefully you'll get a break in the weather soon.
Out here pretty much every run is a drench fest this summer. But last night went out by moonlight (great idea Yidd!) for 7M. Was actually somewhat cool and I just flew along at sub70%. Legs haven't felt that good in a while (despite the subLT the day before). Think I'm finally getting my snap back.
Today off and tomorrow LSR. Am trying to figure out when to do progressive LRs as they make it hard to hit the Tu/Fri subLTs the following week.
Dan, I think you are just a victim of the heat at the moment. As you say, feeling a bit tired this week on all the efforts certainly won't hurt (especially as you have kept them at easy effort). Effort in the bank. And pretty tough to do a proper subLT 12 hrs after a solid workout in the heat/humidity. No one is set up to run well in those conditions. Get some good rest tomorrow and I bet the LR goes better. Is it supposed to cool down by then BTW?
FWIW, I felt really run down all last week (on easy runs too) but have responded great this week. Everything really is cyclical in this training business.
As to starting the subLTs a bit slower, I have been trying that. It never looks like it though as those first 2 miles are slightly downhill. I've kept them as I need work on my downhill fast stuff. Then the rest of the course is pretty flat.
Heading out now for an easy run. Thinking 10M, but we'll see what the legs say...
Yidd, seems like a sensible plan to me. Was wondering though if you aren't ready to bump things up a bit now? I'm trying to remember what Brian (an expert HADDer) used to tell people. I think it was along the lines of thinking in minutes, not distance. He'd suggest starting so you could run 5 days per week, at least 45 minutes per session. Then you'd slowly move time up on certain days so you could end up with 2 runs of 90 minutes and then a longer one on the weekend (say 90-120). Once all that goes well, then the 90 minute sessions become subLTs (working up to 70 minutes of them). The way your weeks look now, you could maybe add in a 5th day of short duration as you've already got some of that structure already. I think getting a longer run on the weekend and another medium long run in the week could really boost your fitness gains. But then again maybe this is a recipe for injury. Anyway, thought I'd think out loud a bit (and maybe some of the others have comments?).
Today did 13M w/10 at subLT. Kept it within the 80-85% range, but as you can see below the HR did rise as I went. But it was in the 70s and sunny so hard to control all of that. Strange, but the last 6 fast miles ended up being the same last 6 miles of the recent marathon. Didn't plan it but went with it. Felt nice to finish strong. Can't say this effort wasn't hard, but I hung in and it confirmed that my pacing is spot on from the last build up. Now just need to work on keeping HR in check better and most importantly getting these efforts to feel effortless.
SJ, good luck in your race this weekend. Don't think I can fathom that much racing in one stretch either
Gul, nice progress on the repeats.
Marrows, nice job keeping a lid on it...you legs will thank you tomorrow.
Leslie, sometimes hard to beat the heat. I'm similar. Yesterday was going to be my subLT day, but was too hot/humid so pushed it for a much cooler day today. But sometimes no relief is there so you just do it. Well done for getting the work in. Character building at the least.