moof


Latest posts by moof

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Sub 3h15

Posted: 27/10/2014 at 21:23
40 mins, p&d has only 1 to 2 quality sessions a week and only tests out MP about once every 3 to 4 weeks in the long run which is more than enough for me especially with the increased mileage.
I agree with PMJ, the schedules do look a little daunting at first but once you get into them and the endurance improves I reckon it's a manageable plan.
I followed the 70-85 plan, something I wouldn't have dreamed attempting a couple of years ago.
Your plan with all that speed work would break me.

Sub 3h15

Posted: 27/10/2014 at 21:03
Great read Jools, that really is a stunning time, congratulations.

Sub 3h15

Posted: 26/10/2014 at 19:32
That's a very fast run OO, you're very quick over 5 and 10k, do you reckon a sub 80 half is achievable?

Sub 3h15

Posted: 26/10/2014 at 17:22
We all know the time but post it anyway.
Absolutely fantastic!

Sub 3h15

Posted: 24/10/2014 at 23:28
Fishy - I reckon the slightly less intense approach to P&D helped me achieve the higher mileage in training but I do wonder if this had a negative effect on my race with not enough hard miles.
Also the lack of racing may have had an impact, I hadn't raced since May, perhaps I wasn't 'match fit'.
The last four miles were tough and I think I lacked the edge through no regular racing to knuckle down and see it through. I wasn't used to that level of discomfort.
The last 4 cost me about 1.30 mins and it frustrates me but I know I should be pleased with a pb.
I'm never happy!
Sorry to hear you're carrying a few niggles, be patient.

A bit of cycling for me over the past couple of days, about 50 which is easy on a tredder. Also had a little run today, 2.6 mile and my legs said enough's enough.
I'll try them out again on Sunday.

Sub 3h15

Posted: 22/10/2014 at 21:03
VTr- fantastic run and a really strong finish, which is something I haven't quite mastered yet as I'm usually hanging on for grim death at all distances.
Your heart rate is very low, is that max working heart rate? Mine averaged 156 which is about 87% max.

Badbark- what great honour to run for your country, congratulations!

Bike it- did you suffer from a bit of nipple chafing? I tried some 'nip guards', worked a treat.

Still hobbling about here, very sore quads yesterday.
I'm tempted to go out for an easy ride on my bike tomorrow but definitely no running for a few days.

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.

Race
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.
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