Latest posts by moof

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Sub 3h15

Posted: 20/10/2014 at 23:07
Abingdon report.
I decided to give the P&D 70-85 mile plan a go for Abingdon but with a couple of changes as I felt running all the long and medium long runs at mp + 20/10% was a little too much as I usually prefer a nice plod, so on alternative sessions I followed P&D style or just a 8mm max time on feet run.
All recovery runs were at a pace of 9 to 8.30mm pace.
I think this slightly cautious approach helped me cope with the higher mileage and I was able to achieve a decent run in the quality tempo/V02 max sessions.
Rather annoyingly I picked up a calf strain midway through the first week of taper. So much for the cautious approach!
Unfortunately my taper became a vertical drop due to this calf pull, my momentum faltered and panic set in with the best part of a week of minimal running and a few very wet bike rides to try and keep the endurance ticking over.
Being a bloke I sulked and lost a bit of focus on my goal. As I know through past experience this endurance training is full of ups and downs with a fair few hurdles along the way.

I set off at a steady pace making sure I ran at no more than 6.40 mm. I deliberately avoided getting into any groups as I didn't want to get dragged along at anything but my goal pace. After maybe 4/5 miles a couple of guys in the group in front dropped back to me complaining that the pace was picking up too much. The three of us tapped along together at a controlled pace and reached half way in a comfortable 87.30.
At 15 miles the wind had picked up a fair bit and it was full on for the next couple of miles up a steady incline, I was conscious at this point I was working a bit too hard and could no longer share the burden as the two other runners had dropped off the pace.
The rest of the race I was on my own, still feeling strong and continually picking off runners that were having a harder time than me.
The last four miles I was really feeling it, I didn't hit the wall as my energy levels felt fine but I just struggled to turn my legs over at a sufficient pace. It really felt like a solo time trial with the lack of runners and support, my pace dropped into 7mm pace and as much as I tried I couldn't speed up.
I'm not really sure how to cope with those last four miles as it was a tough physical and mental battle at this point.
I managed to pick off quite a few runners and wasn't overtaken at all from half way so there was a fair few feeling it.
As I approached the final 400 meters I realised I was cutting it close for a pb and made a final agonising surge around the track to cross the line in an official time of 2.57.49.
I crossed the line and felt emotionally drained and I could have blubbed!
It's the second time I've run Abingdon and that will be the last as I found it uninspiring, running on my own from about 17 miles with little crowd support makes it all the more tougher.
The way my quads, calfs and glutes feel today I'm sure I gave it my all and I'm quite proud of my effort and commitment.
But not satisfied, so I'll see you at London.

Sub 3h15

Posted: 20/10/2014 at 23:05
Renner- great effort, and drop the I'm not worthy line.
I'm pretty sure we all put in the time and dedication to be the best we can be. We are all equals on here.

Bike it, loved your report and the way you toughed it out. Takes courage to dig deep.

Job done Poacher, well done.

PMJ- a really strong gutsy run from you as always, I wouldn't expect anything less.

Sub 3h15

Posted: 19/10/2014 at 14:23
Oops forgot the time. 2.57.47.

Sub 3h15

Posted: 19/10/2014 at 14:23
Tough day today, wind really picked up at mile 15, haemorrhaged a bit of time on the last few miles.
Managed to pick off a fair few runners and wasn't overtaken at all from half way.
Not my A goal but still a PB by a minute really chuffed as I put a lot into that.
I'll write something a little later.
Nice to meet you Bike it, sorry it didn't go your way.

Sub 3h15

Posted: 18/10/2014 at 20:24
Mmmmmmm.....carb loading! Is birthday cake allowed?

Best of luck to all racers tomorrow.

Bike it -my number is 389 but I will be wearing a bin liner, I'll look out for you.

Sub 3h15

Posted: 16/10/2014 at 11:56
I'll set off at 2.55 pace (6.40mm) and see how that feels, if it's too much effort I'll carry on regardless and die a thousand deaths in the last 10k.

Sub 3h15

Posted: 15/10/2014 at 22:00
Nice PB Marrows, well done.

Sorry to hear about the redundancy Abbers.

Double ouch on the big toe Slokey, the recovery sounds about right though.

PMJ, I know all about running under the radar. Those very early medium and long runs can become a bit of a slog.

Just ticking over here with the final week of my taper, 6 miles yesterday with a couple at mp which typically felt way too fast on heavy legs and 5 easy today on slightly fatigued quads which ain't great.
The good news is no problems with the calf.

I've had 16 weeks of great training following the P&D 70-85 plan but a poor couple of weeks in the taper and suddenly I feel I've not done enough.
Taper madness me thinks!

Sub 3h15

Posted: 12/10/2014 at 21:26

Well done Poacher, great effort.

I just checked out Race Jace, that is an incredible time. We all know he's quick but that's another level 


Slokey- Ouch!


I ran 4 miles on Saturday and just 5 today, lots of improvement with my calf so it looks like Abingdon is back on although not too sure what it will be like a Mara pace.

Not too sure how to play out the final week with not much running last week I'm feeling pretty fresh, any advice would be appreciated.

Sub 3h15

Posted: 10/10/2014 at 16:29
September 342 and that's why I'm knackered.
Only 2 miles this week due to calf strain but a fair few on the bike. I was going to test it today but life / work getting in the way.
Hopefully I should be ok by next week but maybe sub 3 might not be on the cards.

I've been running a fair few doubles, as it's the only way to get the mileage up and it's what P&D tell me to do.

Best of luck Abbers.

Welcome back KR.

Sub 3h15

Posted: 06/10/2014 at 22:47
I have the same problem Bike it, I'm blind as a bat with out my contacts or glasses.

Well done for toughing it out Gul, looks like you were a little over keen in the early miles.

Great run Birch, sounds like you had a very good day. I've been sulking a little due to my calf niggle and vowed if I'm not in pb shape I'll not bother but your great report puts it all in perspective.

I went for a run last night to test the calf with 1 mile loops around the block, I may have scraped a pass if I'd stopped on the 5th lap. Oh no, not me, let's do another. The inevitable happened and my calf gripped tight, luckily just a short walk home.
I'll give it a couple of days of no running and carry on keeping the fitness ticking over on my bike. 27 on the bike this evening to make up for the missed long run.

I know you're right VT runner that my body would be glad of the rest but I struggle to leave it alone. For various (not great) personal reasons I've perhaps been too focused on this training campaign.
Well done on the PB, btw.

Congrats on the sub90, 40 minutes.
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