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Surprisingly well. Haven't done a proper fast 5k (i.e. parkrun) for ages so had no idea what my 5k pace is, which made picking a pace for 5x800m a bit tricky. The existing 5x800m workout on my Garmin used 5:15/km pace so I just decided to try running at whatever was just uncomfortable and ignore any "below pace" warnings if they appeared.
Instead I found I was able to keep to under 5:15/km for the intervals and heart rate peaking at ~180bpm.
Supposed to do a 24k long run today but sacked it off after looking out the window this morning. Easy to do this as I'm off tomorrow, daughter is at school all day and the weather is slightly better.
Am slightly behind where I'd hoped I'd be in marathon prep (I'd want to be doing 10x800m intervals by now), so I'll probably readjust to aim for 4h15 to 4h30. Not particularly worried about the time, I just want to tick off London and get to the point where I can run the full 42km without legs emptying with 10km to go (which happened on two previous marathons).
Main goal is I get the weight down to under 80kg this year and then keep it there (instead of yo-yo-ing back up to 95kg for the winter). I'll then aim for sub 4h in 2020 depending on which marathon I end up with a place in (Brighton as a backup to London ballot entry).
tl;dr they went ok, hows the prep for the Big Half going?
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There was a bit of adverse weather in North East London this evening.
Having been looking after my three kids all weekend, I treasured my 95 minutes out and about, even though my nipples bled.
Love from David
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Oddly enough it was great fun despite being utterly ridiculous to be out running in wind that was throwing you sideways, forward, or back down the track you were trying to run up. Sideways rain a lot of the time too.
Ran most of the way with a friend and then needed to warm up after the last CP so started running a bit faster only to find myself overtaking loads of people but feeling like I was trotting along at an easy pace and feeling pretty fresh.
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Totally ridiculous. Over 50mph up on the plain. Running into it was like running up a hill. With it behind you (which wasn't very often) it was like someone shoving you in the back. From the side your legs were getting blown into each other and you had to constantly lean into it. Then you'd hit a rare sheltered patch which suddenly felt like you were being pushed the other way!
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Ran out of motivation 21km into today's 24km run. Taking 3 well out of date gels didn't help and they really were inedible (which I found out after a mouthful of the first) so in the bin they went.
Going to be a long slow trudge around The Big Half on Sunday as I doubt my legs will have completely recovered by then. Oof. Will be surprised if I can go faster than 2h15.
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Needed some new trainers so have gone for the Pegasus Turbo 35s - think someone on here recommended
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I really like them - bought some normal pegasus the other day and am going to return them as they aren't as comfortable and also seem to come up slightly smaller.
The Big Half on Sunday is currently in doubt for me. After deciding I was going to go for the marathon I have managed to injure myself, an over-use injury on my hip. All running since the National has been painful when ever I press down on my right foot. So racing London is off and now I need to decide if I am going to not bother at all or go along and have a fun run round this great city.
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Ah yes think it was you!
Yeah I tried them and the 4% on - and these had a wider front footbed and felt more supportive. Also Gyakusou just released one so I went for those 😎
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After the National I had a nice short jog by the coast on the Sunday then found Monday club social run v.hard with a few pains too. Took rest of week off so first run back with club tonight, with Trafford 10km on Sunday. Not an ideal time to skip a week, but better to give myself chance of starting this Sunday.
In other news:
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Training for the Rotterdam Marathon (7th April) and ive been tracking my running on Strava and Elevate (previously Stravistix). Very pleased that over the last week ive kicked my fitness up over 50! no idea what 50 is or if it is any good but its better than where i was before the Amsterdam marathon in October so i`m pretty pleased.
Anyone else motivated by seemingly arbitrary numbers?
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If that is what a VDOT of 50 suggests then i dont think it is VDOT!
I have set off at 3.30 pace in both my previous marathons only to capitulate to 4.00 both times. Being fitter this time i'm possibly thinking of setting off at 3.30 again but i will feel like a right wally if i capitulate again, so i`m thinking of aiming for 3.40 instead.
Edit According to this it is based on TRIMP ?! https://www.runningmatters.me.uk/2017/01/06/stravistix-making-strava-even-awesome/
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It's easy for sites (and Garmins) to over estimate, especially if they've seen your HR higher.
My Garmin (Forerunner 935) is currently estimating my VO2MAX at 46 which gives race predictions of:-
5k: 22:40
10k: 47:01
Half: 1:44:11
Marathon: 3:36:24Despite me only ever running a 24:24 5k and a 2h06 HM (the marathon times were garbage) and that was when I weighed 10kg less and was much fitter. Right now I'm aiming for a 2h15 HM on Sunday.
It's down to the watch having an incorrect opinion about my max HR, and I can't find a way to tell it otherwise. In normal running I generally max out at 180bpm at the end of 5k or similar, but playing 5-a-side I can occasionally peak at 190-200bpm. So the watch thinks that finishing a 5k at 180bpm is me taking it easy and I've got a boat load in reserve.
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@juanito - Noooo! I might've been up for Big Half spectating/post-race drinks but not around. Shame about London, your XC form was looking very good. All the best getting back to things.
It's shit-or-bust time for me. Week 1 of a 6-week fast-track plan to get in sub-3 pacing shape for Brighton Marathon, with 25 miles of running in my legs for the year to date up till last Saturday. Friday I had a physio session where we analysed my running form (via a video uploaded to Hudl Technique ) and the results of my recent MRI scan.
Upshot is that tendon inflammation is being caused by my right inside heel collapsing slightly, so after having a good go on loosening things up, she gave me heel inserts and some strengthening exercises with bands. Since then I've managed runs of 7 and 5 miles with a day's easy cycle in between. Jogged to the gym and back this morning (45 mins rowing in between) and another 7 miles planned this evening. I'm not sure whether I can feel the difference of a 4-degree wedge in the right heel, but the foot genuinely feels way less niggly than it has done for a while, so I'm tentatively getting back to daily running to give the marathon a chance.
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Bollocks. Calf went *ping* 5 minutes into tonight's 5-a-side game.
Good news is that I was able to carry on (league game, we had no subs and couldn't swap with the keeper as he's beyond shit outfield), although it was damn uncomfortable but (most importantly) didn't get any worse playing for 35 more minutes. Could sprint when necessary but definitely limping so it's probably Grade I and a bit.
Will take the bike for school running club tomorrow morning and will call off Thursday's footy as a precaution. Will be mildly annoyed if I can't do The Big Half on Sunday, but more important is skiing in two weeks and then London Marathon late April.
I think I last saw my foam roller being used as some form of a prop in my daughter's ever expanding LEGO empire. No doubt I'll be in trouble for liberating it.
rhb
dubkev
Greenbank
doubleodavey
Arducius
Tenderloin
juanito
5awyr
jb000
PhilPub-
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@hippy
Enjoy!