Latest posts by TippTop

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Sub 3

Posted: 02/07/2015 at 14:32

CJ2 - my tuppence worth is that VO2Max is irrelevant to marathoning. There have been examples of people with a VO2Max of 68 running 2:08 (Derek Clayton), and examples of people with a much higher VO2Max not getting anywhere near what the tables say they should. There are much more important measurements to consider in respect of marathon running.

Sub 3

Posted: 02/07/2015 at 10:18

Padams - that's similar to when I had sesamoiditis years ago before I started running (inflammation causing inflammation basically). The cortisone done the trick, so fingers crossed it works for you too Wardi.

PP it is keeping me confused, so it's doing its job Nice monthly volume and the extra mileage will surely have made you stronger as you say.

I stuck pretty much to my plan yesterday despite the heat. 8km jog at lunchtime, and then a light track session - ended up as 17k with 15 x 200m/200m. I had planned 20 reps, but felt that the 15 had given me what I needed. Target was 36-37s but averaged 34.5, finishing with a 31.

Sub 3

Posted: 30/06/2015 at 14:36

SL - chapeau! Incredible report. It sounds like you really put yourself through the wringer. Well done!!!

Dan - report please? As PP says, if it's the toughest race you've ever done that's saying a hell of a lot!

Well raced PP and Muss!

Welcome CJ2. A lot on here follow the P&D schedules to great success, so it might be worth looking at those.

Plan said 35km today, but that was never going to happen in that heat, especially with the option to do it either Friday or Saturday morning, condition(s) depending. Ended up with 26km though, which makes the monthly stats:

Km: 476.64
Pace: 4:24
Rest Days: 7
Races: 2 - a 5m in 27:45, and HM in 75:18 (3rd)
Pb': technically 1 as I've never raced a 5m before.

Over 191km of the total was in the last 9 days, so definitely starting to kick on now.

Sub 3

Posted: 27/06/2015 at 13:58

That sounds very positive PP. Well done. Bonus points for the use of melange

I had dropped down to the half at Waterford (due to not being fit, no long runs, and tweaking my calf a few weeks ago). It's a challenging course so I figured sub-75 would be a very good result. In the end it was very very windy, so 75:18 was good enough for 3rd (last year the conditions were bad enough, but that time would only have placed 6th or 7th). That leaves me on close to 150km for the week so far, with one run tomorrow to come, so I'm starting to get back to it

Sub 3

Posted: 25/06/2015 at 18:44

Quality run by MsP, PP. I hope yours went equally well this evening.

Sub 3

Posted: 25/06/2015 at 09:27

x-post bains. Yeah, my idea is that it gives a similar effect to a triathlete brick session. Keep the sensible head on for a bit longer and it'll pay off.

Sub 3

Posted: 25/06/2015 at 09:24

Nice target Muss. Will be good to see how you get on.

Ouch indeed cc2! I've got 20 x 200m next Wednesday! That should be equally ouch!

Welcome dct. CW has summed up the basic requirements pretty well. Beyond that it's a case of adding bits that you find suit you. In terms of mileage, don't set a figure, just play around until you hit a total and structure that you reckon you can repeat week in, week out, and the total will increase naturally over time.

Congrats RS78.

Recover soon ES.

Ran a 5k time-trial last night (i.e. 10k effort). Target was 17:15 based on Bupa a few weeks back, but thought I'd be doing well to hit that after Tuesday's hills+stuff session. In the end it was more mental than physical, and I seem to be starting to find my metronome again, going through 2k ~5s up on target and finishing 12s up. Starting to feel like my head is finally back in training, but a long way to go to get fit!

Sub 3

Posted: 23/06/2015 at 16:03

Nice double Muss. I've missed bits over the last few months. What's your pb/Berlin target? Was that tempo without a warm-up? Nice double either way.

Nice to see you getting back to it bains. I'll keep my fingers crossed you don't need to spend too long on the elliptical before you're back at it fully.

Reasonable session today. Went for one of my hills+stuff sessions on the basis that I don't time the hills so won't know how sh!t I am
Totally, just over 23km, with 6 x 640m hills @ ~5k effort, straight off the last one into a progressive 5km (18:17, so about current MP for the lot, but last km was around 10km effort). Bit warm out for it too.

Sub 3

Posted: 23/06/2015 at 10:24

Very nice reps PP. That's pretty much the plan. The next 5 weeks will be a mixed bag building up general fitness before the real work starts

Padams - cheers, and yes, the simplicity of calculating over/under against pb pace was another factor in it too.

Good luck SL.

Sub 3

Posted: 22/06/2015 at 21:29

Evening all.

There has been some fantastic training and racing going on, and a definite feeling of marathon campaigns starting to be built up.

Not much to report here. I've still been faffing around and not doing much. I tweaked my calf almost two weeks ago on track, so between that, being significantly over (race) weight and not having any long runs, or training of note, under my belt, I dropped down to the half marathon option at Waterford on Saturday instead of defending my title.

The 10 weeks since I got the all clear to start back have seen me average just under 60mpw, with little to no quality, so I figured it was time to get down to business with Berlin a mere 14 weeks away and me being 'fat' and unfit.

I've switched to metric from this week (various reasons, but it does avoid me comparing current condition with the same time in previous cycles) and am going to do my long runs on a 3 week rotation of 30km/35km/38km - figured I might as well go Kenyan style seen as I'm out there for August.

Also meant I got to start off with an easier long run today of 30km which didn't feel too bad considering. Onwards and upwards

Other than PP, who else is going to Berlin btw? I seem to remember there being a few of us?

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