Carl D

Latest posts by Carl D

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RW F7 – sub 3.30

Posted: Yesterday at 21:51

TR - massive congratulations. Result was never in doubt really. If anyone could run a controlled race to get sub 3 then it is you. Holds the gfa place for another year which must be nice.

I am now officially into my taper having completed the obligatory 8 miles easy (on a hilly coastal route on the south coast of Cork in Ireland). 63 miles in the piggy bank this week which is the longest I have ever run in a week. Legs feeling much fresher today too which is a bonus.

I think it is important to have some sort of plan to follow even in the downtime between major training periods to keep a rhythm to it all and keep a level of fitness so that you can push on when the next block of race training is required.  Typically I would never have done this in the past but having put so much effort in to get myself to a new level I want to build from this after my race no matter the result.

It takes a few goes before you find the kind of plan that works. I have tried a few before teh one I am using for this attempt (Hansons) and have to say that this is the one that suits me better than the others.

RW Forum SIx – 3.30 – 4.00

Posted: Yesterday at 20:12
Absolutely fantastic running from you both Nell and PS. You seem to have smashed it out of the park. Fair dues. Looking forward to your reports when you have recovered / got back home and all that jazz.

Anyone know how washwood got on ?

So travelled to Ireland early this morning. It was a complete contrast weather wise to London. Blue skies and not a cloud to be seen.

Headed out for an easy run around the hills overlooking the river and the harbour. Ran down to the local beach as well. Beautiful scenery indeed.

8 easy miles later and I have completed 63 miles this week which I am proud of. Legs felt much better today and ready for the taper now. Must book a sports massage for the end of the week.

RW F7 – sub 3.30

Posted: 25/04/2015 at 23:08

TR - best of luck for tomorrow. Am sure that you will ace it.


Hard 6x1mile interval session for me. 11 miles in total. One more run left before my taper starts. Cannot wait as honestly the body is well and truly mashed.

RW Forum SIx – 3.30 – 4.00

Posted: 25/04/2015 at 22:10

Nell - best of luck for tomorrow. Like your strategy. Go for it I say and looking forward to reading all about it.

washwood - best of luck for tomorrow. Most important thing to remember is to enjoy it. Listen to your body and believe in your training.

Looks like the weather will be perfect.

PS - really pleased that you have managed to keep calm and get yourself sorted. Will be rooting for you. And listen to Carter's advice. You have nailed all your training runs and run some strong 20 milers. You know you can do it so if the gremlins come along during the race tell them in no uncertain terms to bugger off somewhere else.


Ali - well done for marshalling the park run this morning. It is such a great event and some day I will do likewise. Great that you are ready to get back out there again so quickly after the marathon. Shows that you are in good form.


MY OH travelled to Ireland early this am and I follow tomorrow. Had the joy of ferrying the kids around to all their activities today and am truly shattered.

Managed to squeeze my 11 miler in (just) but was clock watching to get back to the house on time for another taxi run.

It was 6 x 1 miles at faster than MP with 400m jog recoveries.

This was truly hard today. Probably a combination of doing it after the 18 miler with MP and generally being tired after weeks of running.

I had to dig really deep to make this one come good and my splits for the mile intervals were :

7:30 ; 7:27 ; 7:30

7:26 ; 7:26 ; 7:24

8 miles easy when I hit Ireland tomorrow to round off my last week of heavy running. Next week is taper week. Happy days.



RW Forum SIx – 3.30 – 4.00

Posted: 25/04/2015 at 08:51

PS - you re most welcome. 

A tad wet in London first thing this morning. Weather tomorrow for our VLM runners looks to be more of the same.

RW Forum SIx – 3.30 – 4.00

Posted: 25/04/2015 at 00:14

PS - hang in there. We are all willing you to the start line but only if you think you can do it.

The problem is that unless the doctor / physio or whatever has some sort of understanding of what we do, they will be dismissive and tell you that you are about to die unless you follow their advice. And of course if you do not, they can always say that they told you so and their arse is covered. 

In a sense the chap is right as it is the ethiopians and the like whose bodies are better suited to long distance running. There are loads of running books on the subject.

But of course we are not professional runners either.

We are just normal people (some people might question the normal bit) who decide that we are going to take on a challenege as that is what running 26.2 miles is. It is a massive achievement to complete it no matter how you complete it. Last weekend we saw some fantastic achievements on the thread.

Everytime we run one of these things we are part of an elite few who have actually done it.

We put our bodies on the line to get the adrenilin rush when we cross the finish line after taking on ourselves and winning each and every time.

And in doing so we put our bodies under enormous stresses and strains that most people do not  in a lifetime.

The more we do it, the more we come to understand how to listen to our bodies so that we do not overdo it. But sometimes things happen.

Keep resting the knee and keep the weight off it. If it is taped you might be ok.

I did my calf in my first marathon a few years ago about 6 weeks out.My physio was brilliant. He knew I was going to run the race and he resisted the temptation to tell me to stop and wait for it to recover naturally. 

He worked with me for the few weeks and taped it up just before the race.

I got round in 4:46. I was delighted. Should I have done it. Probably not. But at that moment in time, doing it was rhe right thing for me.

Only you can work out what to do and whatever you decide we will be there to help you along. 

RW Forum SIx – 3.30 – 4.00

Posted: 24/04/2015 at 13:22

Canter - I think I am mad. I remember posting this back in January before I committed to this high mileage, 6 runs per week plan.

Carl D wrote (see)


I am not exactly sure what I will top out at in training. I am guessing it will be 50 - 60 miles which will need 5 runs minimum per week. The Hansons plan requires 6 runs per week and I need to have a think this week if that is something I can really commit to.

I have trained very much with a 3:30 target in mind but I was not really sure how I would adjust to running 6 days a week and not really having cut back weeks. This week is my third week in a row being in the 60+ miles space which was something i considered to be out of my reach.

So when I started this I was thinking that Chicago would be where I go for sub 3:30 and that Richmond would be as close to 3:30 as I can get because it is hilly.

I have done so much more training on the hills on Hampstead Heath hoping that this might help come race day.

The profile for my 18 mile run the last few weeks looks like this :

 This has an elevation gain of approx 1160 feet.

This is a profile of what lies ahead in Richmond in a few weeks time with a whopping elevation gain of 1750 feet :

 an alternative view of the same thing is :

 So I am going to have to think about my strategy. Sub 3:30 on this course would be fantastic and I could then really go for it in Chicago and see how far under I can go. But to get sub 3:30 will need a very controlled race as the hills will take their toll. That is the only certainty about race day. Anyway I have a few weeks to think this one through. No doubt I will get some help with it along the way too. 


Ali - great to see you back in the gym. Had a look at your race photos and I am amazed that despite your considerable difficulties you were still smiling. Well done you. And great that you are back in the gym and feeling strong. Like your 2 marathons a year strategy.

PS - listen to ALi. Nothing but rest and ice until Sunday. But if on the day it is not recovered listen to your body. There are plenty of other races but recovering from an injury is not pleasant.

Canter - great splits from your session yesterday evening. Looks like you have got rid of the effects of your marathon.

Nell - weather looks good for a tilt at a seriously good PB for you. Your training has gone well. 

washwood - enjoy the experience and then when the effects of the event wear off you can think about what is next. For now just rest and prepare for the greatest event to unfold.


8 miles easy for me early this am. Only about 12 hours between finishing my run last night and being back out there today. So it was not an easy easy 8 mile

RW F7 – sub 3.30

Posted: 24/04/2015 at 08:27

Great to see everyone who has completed their marathon planning for the next one.

sense - as TR suggests, adding a couple of shorter sharp reps to the plan as you go through it would be really good. 

My place in Chicago in October is now confirmed so I will need to think about how long a training plan I do for it. 16 weeks or 12 weeks. If 16 weeks I would be starting marathon training again at the end of June. Hmmm ....

TR - that sounds like a hell of a leg massage but as you say hopefully the guy knew what he was doing.

Good that you have picked the number up early as from today Expo gets a bit mad.


This week has been another busy week for me and I am away with the OH this weekend (in Ireland) minus the kids.

So running opportunities will be limited as I cannot really abandon her for hours on end while I get my long run in.

So have had to juggle the plan with this being my last high mileage week before taper.

8 miles easy on Monday.

12 x 400m sprints with 400m recoveries on Tuesday. Reps were all 85 - 90 seconds. Was really up for this run as I love the really short stuff.

Rest day on Wednesday as I was doing stuff in the evening.

Only night I could squeeze in my 18 mile long run was last night. Boy that was a toughie. Included 10 miles of MP which were just a slog. Never run that amount of miles in the evening before and probably should not do so again. Anyway 2:25:30 (8:04 min/mile) was my time which is not shabby.

Planning 8 miles easy today and going to do my MP tempo run tomorrow in between dropping kids at activities and then offski until Tuesday.

That will leave 8 miles for Sunday which should be doable and that would be a total of 63 miles for the week which will be my biggest weekly total ever. 

RW Forum SIx – 3.30 – 4.00

Posted: 23/04/2015 at 21:52

18 miles after work tonight with 10 miles at MP. 2:25:29 or 8:05 min/mile and MP miles were at 7:44 m/m average. Not as consistent smiling as I would have being the last long run of the campaign and absolutely Shattered. It is so hard dragging oneself around that mileage at the end of the day. This just felt hard the whole run. very different feeling from running it earlier in the day.

But it is done now. Going to do 8 miles easy tomorrow early which will be tough but gotta be done.

PS - just keep applying the ice, make sure it is elevated and see how it responds over a 24 hour period. You need to rest it too which might be tough with little ones but only way.

Do not panic.

RW Forum SIx – 3.30 – 4.00

Posted: 23/04/2015 at 00:45

Carter, Ali & Sean - amazing race reports. Each one of you had your own issues to deal with in the race and you all overcame them and did really great. What I like about these reports is how much of you that you put on the page. It is much more than the mile splits. It is about the journey. Really proud of you all and the bar for race reports is getting higher and higher.

So VLM this weekend. Know a few other folks running it. Looks like the weather is going to be kind.

PS - you will be fine. You know and we know that you can do it. Calm thoughts from now to race day for you.

washwood - great that you are already thinking about the next one. But knock this one out of the park first !!

Nell - when do you hit London ? 

Will - enjoy the break. Know what you mean about having a life thatt means runs need to be adjusted. I am away with the OH in Ireland (without kids) this weekend. It is my birthday early next week. So nice hotel and all that jazz. So no way can I take off for an 18 mile run. So bringing this forward to tomorrow evening after work and adjusting the schedule to teh end of the week. No other choice as life is in the way.

Carter - one of my running mates just beat the 3 hours mark in Boston and it was onlt about 2 years ago that he smashed through the 3:30 mark. So if you want it you can definitely get it. I say go for it.

Canter - I think you have a much faster time in you. Decide what it is and live the dream

Ali - very impressive that you are getting on with things so soon and with a smile on your face. Youhelp put  everything in persepctive. I think you did great cosnisdering your issues and a lesser mortal would have packed it all in. 

So this week I am finding time to get the running in but work is busy.

8 miles on Monday easy. As I said previously found the run harder than it should be. Legs took a while to turn over. 

The oppoite was the case last night. I tore up the track (it was late and dark) and loved the freedom to just go for it on the track. 10 miles with 12 x 400m intervals at its core last night. Really loved this run. Splits were 1:25 to 1:29 per 400m. 

I have found a profile for my marathon which I will post after my long run this week. 



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