Running

Outing myself as someone who rarely reads the bike threads on here...

8x 800m tonight, all just sub 3mins with near same recovery. Apparently that means I'll qualify for Boston or something. #notachance

Worth it tho

https://www.inov-8.com/jack-scott-spine-race-2024

I may have found the answer to my heart rate conundrum.

https://www.trailrunnermag.com/training/aerobic-deficiency-syndrome/

I have never trained at lower intensity. Other stuff seem to fit too. I suppose that this means I have a long time of very slow running ahead of me.

Steady not slow, don't get confused.

A good foundation helps build a solid house. This is the way.

I think my house might have sunk.

This sounds so good. Might have to give this a go

UPHILL TREADMILL POWER HOUR
There was a session I brainstormed and executed a few times which I thought was extremely effective. It's the Uphill Treadmill Power Hour:
Short warm up of 5/8 minutes.
Start the treadmill and get to max incline as fast as you can (usually 30 seconds). On the treadmill I used this would be 25% incline.
For the next 60 mins keep the treadmill on this incline, all you’ve got to do is keep moving uphill (reducing the pace if you need to).

It’s so variable how steep different treadmills go, yet it’s guaranteed to be unpleasant regardless !

In the spirit of it not always needing to be fun to be fun, I'd give this a go.

Happy with the Southern XC at Beckenham Place Park on Saturday. A bit shorter than the 15k advertised but still pretty tough with a mix of surfaces from stony paths and lumpy grass to boggy patches, and 640 ft elevation. I didn't trouble our scoring team that made our first ever podium but did finish first V50, and 155th overall/720. End of XC season for me, Paddock Wood HM up next in March.

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Good effort! I didn’t make it to watch in the end, but took the dog there for a walk on Sunday morning and could see where the course had been. It did look like a lot of elevation changes, and was very boggy in a couple of places.

Where have the red short shorts gone Phil?!

Strong

Road racing only. The muddy stains weren't a good look!

And just like that, pretty sure London Marathon is no longer feasible.
Pulled my back deadlifting in a hotel gym, just not paying attention to technique.
Fucking angry with myself, but can’t even stand up.
Worst thing is- I have a full day of conference to cope with, so expecting some agony.

Positive outlook dude - might just be a strain and you still have 10 weeks until marathon day! Good luck with the conference and sending positive vibes 🙏

^This

Just pulled out of the last day of the 496 Challenge with tendonitis in the front of my right ankle (mad crepitus every time I move my foot) and suspected stress fracture in one of my left metatarsals (acute stinging pain plus some bruising). Think the latter may have been caused by compensating for the former on days 29 & 30. Gutting to have to give up at this stage but I don't think I could even walk the required 31k today.

Rest and recovery on the agenda for the next few weeks. Any injury recovery tips appreciated

Well done for getting that far, it's a serious challenge!

Where is a good place in south east to go for a fast 5k?

Not SE London, but not far off - Battersea

Dulwich Runners used to do a 5k race in Dulwich Park over the Summer, not sure if this is still happening. And there's always the fast parkrun courses if you just want to test yourself over the distance. Dulwich and Burgess Park might be the quickest in SE London. But yeah, Battersea Park FTW.

Lower Sydenham

https://onthegomap.com/s/dmc3g62j

Fast as fck