Running

Well, I know how to crash into other people a lot and I've been assured that's half the game.

May have to come back and see if I can learn how to play the other half soon.

I haven't yet heard confirmation of whether I'm in for the SDW50 yet, but I figure I should start doing some training just in case. So, this schedule is intended to take me from now (Monday 9th) up until then.

Tuesday and Wednesday sessions are club sessions which I enjoy because they are sociable. I want to keep some cycling in there because I'm hoping to do some TTs and maybe some Audax in the summer. I don't know if I'll do any Tris this year but I'm sad about the fact I didn't swim at all last year so I view the swim sessions as optional/gentle recovery swims just to get back in the habit.

I last ran an ultra (TP100) in 2013 (!!GULP!!), I did IMWales in 2015 and have essentially just been riding and running for fun in 2016 so nothing heavy. This will be a pretty big jump in volume so we'll see how things go...

It's just a first draft, but am I doing anything silly? Am I going to die?

1 Attachment

• Training Schedule?.pdf

Don't all the horses do the running around tho?

On hivemind advice, I tried a 15 min slow treadmill run at lunchtime. Coughing much more after it, but otherwise no significant ill-effects. Will report back if I have any significant relapses into Ebola.

Am I going to die?

Probably not but is a turbo session on the monday after back to back long weekend runs realistic? Geniune question, I don't tri so haven't ever gotten on a turbo with legs tired from running.
You're training 7 days a week most weeks which most training plans wouldn't advise. but again, you've done this before so you know what worked for you in the past. If it was ok then ...

^This from the person with zero ultra experience...

[Bit of an incoherent braindump]

Be good to see your plan include note of intensity against the sessions and to know is your overall goal Compete or complete?

What will the club sessions give you beyond social? I'd bin off Tues, and do morning and evening runs Weds (eve club) to lead to combined longer time on feet by extending the morning run over time. Might not work for you with other commitments though.

Fwiw Last years double run days plan I followed allowed plenty of rest (often inc. gentle bike commutes) and helped develop my 'keep going' mentality. More of the same this year. Pretty much all done around 'Maff' intensity.
[/boaibd]

Spine race, x country, parkrun. What a great Saturday / weekend.

Then the first proper longrun of marathon training tomorrow. Hooray.

Dot watchers paradise http://map.opentracking.co.uk/spinerace17/map.htm

Pretty cool:

Hope folks enjoyed their xc today.

My s3 gps didn't cope with trees well, recorded over 800m short and trace looks like I cut the course badly on 2 laps (would've been very obvious to the runners I was with!).

As I move to v40 soon, and family might want to acknowledge this with stuff, any current recommendations for a small, cheap gps recorder, allows gpx export ideally & can be recharged on the go via powerbank?

[moononstick.jpg]

That parkrun map is good.

XC was another solid if unspectacular outing, inside the top 50 but failed to score in the top 10 for the club. @philpub's little red shorts were a lot more visible today: i nearly caught them on the line. We have yet to have a properly muddy x country here in the south, today there was a film of mud over a very solid surface.

Watching raindrops before my run now.

Also had a good XC outing yesterday, above average. Was at an equestrian centre so included a thigh deep water feature in freezing cold water. Three times.

Bracing. i've never run a course like that. I imagine it wouldn't be massive ly enjoyable.

First 20 miler of the campaign ticked off.

40 miles this week, felt super strong on todays 14 miler despite a few too many glasses of wine last night, held off from extending the run but did the last two miles at marathon pace, seeing that people are doing 20 milers already makes me think i should have extended the run a bit!

Spent most of the week trying to shake off a cold, which at least meant having strong and well rested legs for XC yesterday. I gave @juanito a sniff of a sprint victory by nearly stacking it on the final muddy dip before the finishing straight but somehow managed to stay upright and kicked on. Exciting stuff! I think I was 12th scorer for the club, same as last year but about 20 positions further up overall, which tells me we had a ridiculously strong team out, and I'm just happy that it seems the cold is behind me and I can get back on track with marathon mileage this week. 20 miles this morning around the canals felt relatively comfortable, if very wet.

Does anyone have a watch that'll show me splits? Just to borrow for Sunday next week. Normally I rely on Strava and earphones but I don't really want to have earphones for a mass start race - I've heard it's not the done thing.

Payment in beers or SIS recovery powder, whatever your preference.

New to this running malarky, training is one thing, but where do I find awesome running fashion?

In particular I'm after some tights in a cosmic print, unfortunately the only ones I can find are 'novelty' meggins and I'm not sure that the fabric or cut will be up to it. Any shops/brands I should try?

My friend is an ambassador for inknburn - can't say I care too much for their designs myself, but they're certainly pretty 'cosmic'

http://www.inknburn.com/

She's the one with the cat ^

The tights she is repping are awesome! I'll have a look, thanks.

Urban Nights North Stands race tonight. 16k in 1h28

Last year I came 18th out of 19 and subject to verification I've come 18th out of 26 starts and should be back on the same points again. 8 minutes faster although I'm putting some of that down to a better route and a hell of a lot of luck with traffic.

Next month is the much heralded Tipsy Sportsman which works on the following principles:
100 minutes, 8-10 pubs.
Points given for each pub visited based on how far they are from HQ.
Points for each pub doubled if you drink a pint. Must be real ale, no substitutions.
1 point for each minute or part thereof that you get back before the 100 minutes is up.
5 points deducted for each minute or part thereof that you are over the 100 minutes getting back.

In case any of you think that simply not running and netting a cool 100 points would be a smart move, there is last year's score sheet with a new record set for number of pints necked in an hour and forty.

I'm looking for some advice re VO2max tests. I've just joined a running club and have started on a programme of structured weekly track sessions with a club coach (should have done this at least 10 years ago, but anyway). To enable the coach to benchmark us, we did the Balke 15 min run test this eve and will do it again latter in the season to gauge our improvement. Obviously it's tempting to use the VO2max result to estimate 5k / 10k race times etc. Does anyone have any advice about how realistic such estimates are, especially for such a simple VO2max test?

http://www.topendsports.com/testing/tests/balke-15min.htm

My Garmin shows simillar vo2max results to what the Balke test gives. I think the Garmin race time predictor is achievable for 5k if I ever do a 5k and a few seconds optimistic for 10k. The marathon time is 18min faster than I've ran, but ive not done a flat/road marathon.

Some of the prediction tables are laughable, which may be down to them assuming every male runner is about 60kg, whilst im 68-69kg.