Latest posts by VTrunner

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Sub 3h15

Posted: 20/10/2016 at 22:44

Birch, trials of miles and miles of trials, eh? Glad to hear you captured some magic on the last run. Hopefully that continues and some new firm goals can't hurt.

Gul, you're getting downright speedy! I'd say you've had a great year. From that sub40 10K to that really fast parkrun, you are in a great place. And that half is pretty impressive too!

Abbers, nice to hear from you! What was the event in Salisbury and how did it go? How was your cricket season?

Leslie, glad both knees are good again!

SJ, you are still up to old tricks I see. Wish we could talk some sense into that hip for you.

Played soccer against my 9 year old and her teammates last night (parents vs kids). Not bad 3 days post marathon. This is the least sore I've been following a marathon (which of course has me thinking what if I tried to do one more this fall...).

Debating a short run now but it's raining and dark and I think I may just stay inside...


Sub 3h15

Posted: 19/10/2016 at 13:40

GD, well done! I was hoping you'd get back what you put in and sounds like you did that. Even pacing really indicates how well you ran. And 3:09 in the heat w/enforced walk breaks is impressive. You did it all right and got what you deserved! Congrats. Here's to another PB on the next attempt!

Gul, you were really getting fit last time I looked in. How fast did you get around on the 1/2 (I'm guessing it was quite speedy!)? And was it a tough course/weather day? How about the parkrun? I've hadd my scientist hat on when following you so want to see how the experiment has proceeded!

Leslie, you must be very fit again now. Has the comeback gone forward w/out bumps in the road? I hope so!

PMJ, interesting comment on your pacing for training. Most of my nonquality running is usually about 1:45 to 2 min slower than MP. Each year it seems these sessions get a bit slower. HADD would say that is good and you can't run too slow. I'm not sure though. But my cadence stays very high despite slow pace and my times haven't suffered so who knows. Main thing is doing what keeps you on the road and not benched!

Sub 3h15

Posted: 18/10/2016 at 23:47

Hello again to all my sub3:15 friends! I've been away for some time...and have missed you all!. I hope you have all had a fine summer and hit all your race and training goals.

My summer was a tough one. A steady mix of extreme work deadlines, kidney stones (and operations x 2 to remedy them), a 2 month chest cold (likely acquired during intubation from the first op!), and still managing to run Forest run.

I managed to run 3 races since I saw you last, including a marathon 2 days ago. I'll give you a brief recap of my highs and lows over the next few days.

In the meantime, I have no idea what you have all been up to (still have some big work deadlines coming up so no chance for a proper read back). But have to say I'm curious as to how GDawg managed in Berlin, whether Gul signed up for a marathon yet (and how the HR stuff is going), whether Birch got his mojo back, what kind of trouble SJ is up to these days, what type of gardening/landscaping project Poacher is doing, and how GM has managed with the medical stuff!

Sorry for the disappearance but promise to visit more regularly again!

Sub 3h15

Posted: 05/08/2016 at 21:10

Leslie, nice one with your girl! I'm trying to get my little rascals to go out for short stretches with Dad.

Birch, you're an Adonis. No grey here (or my Dad) but fortunately for him he's got your retention…I'm hanging in there but losing the battle.

Lithotripsy (aka stone smashing procedure) done. Won't know if all worked but until later but so far no pain and will be optimistic. Cool enough, my doc and his resident are both marathoners. My wife marveled that they spent 2 minutes talking stones and 20 minutes taking about, yes, you guessed it, running!

Sub 3h15

Posted: 04/08/2016 at 22:53

Gul, that's getting  your money's worth! I don't usually go over 250-300 miles.

Leslie, you are really getting the reps in. Hope you left some in the tank for the weekend. Do you have an A race coming up that you would taper for?

GD, nice 8 x 800 session (I'm set for that one next week).

So took Sunday to Tuesday off. Urologist said I could run so did a 12 miler Wed (body felt all out of whack after the days off but was good to get the miles in). This morning the stone moved and I was in a verrrrrry bad way for about 4 hrs. Ended up in the ER and then stone shifted again. No pain since. Unbelievable how nasty this gets when the kidney is blocked (just fetal on the floor and nothing takes the pain away...simply groan and vomit, then repeat over and over). Hope the procedure tomorrow does the trick because this is no way to live! Plus it's hard on my marathon training

Sub 3h15

Posted: 02/08/2016 at 03:53

Gul, you have shown some very nice fitness gains on the HR plan you are following. The test you do seems similar to what HADD proposed, but I have never actually done that. You are certainly ready to add in some of the subLT stuff now (perhaps over-ready!). You'll see (further) significant improvement with this component when you get there. And I think you'll learn the feel of your realistic marathon pace very well and have a metric to know where you are in your next race. If you pick a flat, cool weather race, I don't think there will be any wall for you to hit if you do this HR stuff correct (big PR could be in the cards).

On my end, I had 267 miles in July (and 1567 on the year). Am liking the Hanson plan. Have been feeling very strong and love the new twist in workouts.

On a more serious note, was literally passing blood in urine this past week. W/out all the details, found out I have a 7 mm kidney stone. Luckily, no pain at all (just the blood after a few runs). Lithotrypsy to break it up planned for Friday and then hopefully out it comes. Have had one before (but that was fetal on the floor can't be arsed to function type of pain) so seems to be common for me. Need to drink more water and cut out all the coke zero I drink! Doc says I can still run despite the bleeding. This was a cutback week for me anyway so have taken 2 days off and am debating whether to do more or not. Life is full of surprises.

P&D autumn marathon 2016

Posted: 29/07/2016 at 21:59

Ramjet, thanks for sharing your experiences. I think at this point I may just do 3 wks on and simply make the 4th week easy (with strides as you say, which is what I usually do). I won't try to get those missed quality sessions back but instead just pick up the following week as listed on the schedule. This never seemed to hurt in my previous builds so will put some faith that this will serve me well. The other thing I find somewhat odd is that the quality sessions are so close together (Tue and Thurs). Normally I'd throw 2 easy days between those sessions but so far I seem to be coping well. Overall, I'm liking the new elements. Was time for a change I suppose.

Good luck as you get ready for your next marathon. And smoking 5K result!

P&D autumn marathon 2016

Posted: 28/07/2016 at 16:34

Ramjet, I'm dropping in to see if you can give some comments on the Hanson plan? I normally live over on the sub3:15 thread but saw you have been using Hanson recently with some good success. I have normally done more of a HADD approach and shifted over to the Hanson plan this cycle (training for an Oct Marathon). I found a copy of the 60-80 mile plan online and have been following. But I noticed that there is not a single cutback week. I'm 43 and pretty much know how things will end if I don't step back every (at least) 3rd week. How have you dealt with this previously (did you take cutbacks? And if so, how often?).

My previous marathon builds have featured weeks of about 65-75 miles. Quality sessions were a 13 mile run Mon/Thurs with 10 of the miles at subLT (aka MP-10 sec). Then a LR of 18-22 and all the rest of the days easy running. Strides 1 or 2 times per week. I'm hoping that dropping one subLT session and adding the VO2 max intervals (aka the Hanson method) will get me over a plateau I've been on recently (especially considering that I have done zero V02 max stuff since returning to running about 6 years ago). Anyway, thanks for any advice you can give about this plan and what you've learned along the way.

For the rest of you P&Ders, I attempted P&D once, but it resulted in injury (but that was several years ago so probably was too much too soon!). But am always impressed by the performances this group churns out. And have read the book as it has some great info.

Sub 3h15

Posted: 26/07/2016 at 22:02

Long absence again...life's been so hectic it's been hard to get on here regularly. But great racing to many of you recently. SJ, gritty performance to cover all those miles on foot when your body wanted none of it. Seems you smashed the phases I and II and given new hip you'd surely have smashed phase III. Sorry things have gotten so problematic. Hoping for better luck in your next venture (but 40 miles ?). Moof, horrible, horrible news after all that dedication and effort. Find some other way to use that fitness.

Leslie, you are an interval machine! Nice wheeling recently. I am now 3 wks into the Hanson's plan so have accordingly done 3 interval sessions myself (wk 1, 6 x 800 w/400 jog recovery; wk 2, 12 x 400 w/200 jog recovery; wk 3/today, 5 x 1K w/400 job recovery; all done at 5K pace which has worked out to about 1:31 400 M; 3:04 800; and 3:57 today for 1Ks). Today felt very strong vs the earlier sessions so perhaps am starting to adapt. HR on all other runs has dropped like a rock too this week. Long runs in place now too (18-19 milers and comfy). Overall liking this plan. Lorenzo, you asked what it was like. An average week would be 8M Monday, interval session as per above (or other iterations upcoming) Tuesday (10-11 miles total), Wed, 6 miles, Thursday 8-10 miles at MP (14 total), Friday 8M, Sat. 6M, Sunday 18-20M. Also have strides thrown in Monday and Saturday. One quirk is that this 20 week plan has no cutback until taper. So I'm doing 3 on and imposing my own cutback. Mileage ranges from 60-80 (but I will take 1 day off each week so more like 60-70ish). Some weeks will also replace the midweek MP miles with a progression 10M ending at half marathon pace and then throwing the MP miles into the LR on weekend. I like it because it is very much what I have been doing but I drop a subLT (aka MP) session for a V02 max interval session, which I believe I have needed for quite some time.

Hope everyone is doing well!

Sub 3h15

Posted: 11/07/2016 at 19:20

OO, blazing parkrun!

Lorenzo, good motoring in the 1500 as well!

Gul, I think you have a crappy HR strap. What watch do you pair it with? If it's a garmin, I can send you a link to a strap the never does what you are seeing. And you'll easily get at least a year's life out of it before it may start behaving a wonky w/readings (and for $30 USD, a reasonable yearly expense). I'd only be concerned about those spikes (e.g. not due to bad strap) if you are also feeling your heart race at the same time. Otherwise, totally bogus as each of us would certainly know when we'd gotten to max HR!

So Leslie, finally started my faster work! Am going to follow the Hanson 61-80 mile plan (I'm jumping in at week 7 of 20). Today was 3 mile warm up, then 6 x 800 at 5K pace w/400 jog recoveries, then 3 miles cool down. First 800 a bit fast (2:59), but then settled in at 3:08 for last 5. the last 3 definitely felt like more effort needed to maintain, but I think that's to be expected. These are my first intervals since 2011. Could tell I was out of my comfort zone (a prime indicator I need to continue!). Anyway, I'm in the water now so will continue on. My other quality work each week will be a 8-10 mile MP run (aka subLT). So still keeping one of my normal sessions but adding in the speed for the other. Fun to mix it a up a bit. Next week will be 12 x 400...

Back still tweaky but heel flared up (getting some numbness in foot again). Fizz visits on calendar.

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