Hi all, some good running this weekend (& pie eating!) I started week 1 a day early & did Thursday's GA 9 miles before work. Sadly I didn't finish work until 8, which is when the pool closes, so missed my swim.
ACP, unlucky with your pb. I think the heat makes a big difference, and really struggle with the heat. I have to do my running all different times due to my shifts - I still always run better in the mornings though.
My final thoughts on the recovery run thing is it's all in the name! I'd never refer to a run as a "recovery" run before i read P&D, although used some runs to aid this. I find that my muscles are better with movement. If I don't run after a hard race/run I suffer stiffness, which is far worse on day two. When I run "easy" I can physically feel them loosen off & there is little/no suffering on day 2. however, I also consider these runs as important for increasing my total volume and pushing myself when tired, which can only improve my strength - that for me is the main purpose. I think of them as "easy" runs as the pace is steady & they don't over stretch me. This is probably where my pacing problems come from though, as what is an easy pace for a 5 mile run isn't an easy pace after 20 miles. So, I'm just going to refer to them as runs and slow them down from now on! Feel free to yell at me if I don't!
Runyax, is Robin Hood not been confirmed now, I'm sure I had an e-mail a couple of weeks ago about it being open for entries. I hope so anyone as I think it's a really nice race.
Matthew, I agree. I have family in Nottingham, which is why Leicester is quite convenient for me, but live in Manchester, so I won't be able to travel down before the Friday night/Saturday morning. It's so much easier when they post the numbers out!
Thanks all, so general consensus is run slower and not push it. That's probably the answer I wanted, but can't help thinking I need to work harder. Maybe I should get the marathon out of the way and then spend the winter working on the short stuff, as I still feel it is something I have to attack at some point.
Condor, when I used to work closer to home I used to split my runs by running my commute both ways. I found it really useful and actually made some of my bigger improvements at that time. Oh, and have some faith in the Tartan Army - looking good at the moment! I'd expect us to do ok against Croatia and get thrashed by the teams we should beat, that's how it usually goes.
ACP, good luck tomorrow, don't forget your sun cream!
15West, glad to hear you're well loaded! Enjoy those 17.
HeOw, thanks. That's always been my understanding of recovery runs as well. I'd say though that my ability to run on tired legs is my strength when it comes to running. I 've done quite a few triathlons as well so that's always been something I could rely on. I do agree that more miles improve your speed as I have continued to speed up, only very gradually. I was looking back at last year's training log and found my long run pace started around 8:50 minute miles dropped to 8:35 3 weeks out and on the day I ran 8:26. I didn't follow a seT plan but near the race had runs of 5 - 8 miles in the 7:30 - 7:45 average range. None of my runs averaged over a 9:00 average so i do seem to be a proper one pace pony! Looking at P&D I have only hit the paces recommended for my VO2 max sessions in races (which i rarely do) so was thinking in the earlier weeks it might be worth adding a few short races to push myself harder and actually give myself something to recover from!
hope you enjoy the bike, I definitely think cross-training helps with injury avoidance, and I found it helped with my ability to cope with training load. I just always preferred swimming!
nice running Lisa, I agree on the importance of feeling good with a pace.
Matthew, it says on the entry section of the web site that you have to collect your number in Leicester the week before as they won't be posted out. I took this to mean you could pick it up on the Saturday as well (I hope so any way!) Might be worth e-mailing the organisers to see if there is any on the day collection. i'm hoping they'll put up a bit more information about it on the site as it gets closer.
Dan, I guess everything is relative but I didn't think the uphill at the end was that bad. It's definitely noticeable that you're on a hill but it's definitely not mountain like in its steepness. Also, i think by the time you get to it you know the finish is at the top of it so that gives you an added boost. Also, you definitely don't feel like you're climbing for the last two miles. I seem to remember it more as a last minute 0.5-0.75ish mile final effort.