Running

As were coming towards the end of the year, anyone got anything exciting planned for next year?

Not really - thinking about TR250 if back gets sorted - would really like to do a self-supported adventure run in Tajikistan/Afghanistan - couldn't get sign off this year, but trying to wear her down. tbh, just running without chronic pain would be enough.

Got a really awesome run for early next year I'm keeping under wraps for now. Need to up my fitness for distance not too concerned about speed and will also need some detailed orienteering.

Deep tissue massage yesterday. Such pain, many agony. Calfs were very sore yesterday but ok today, hips though are tender as. No run today, but really looking forward to tomorrows.

So far my runners knee seems to be doing fine, last few runs has been without issue, though only 6k long. Even managed to pb on 1k the other week on a grassy downhill slope.

Tempted to start build distance again after xmas, but not tempted at all to aggravate knee. Any pointers on how long I should hold back for?

No real big plans for 2015 at least, only just getting into running.

I suppose my goals are:-

• Lose weight (down to below 76kg and hopefully ~70kg, scales said 91kg early September, now 84kg)
  
• Sub 50min 10k (and then work towards sub-45min)
  
• Sub 22min 5k (parkrun)
  
• Do at least one HM distance run (whether just on my own or a properly organised thing)
  

Goals you say. Go on then.

• Work distance back up to 10k, then get a sub 45min in
  
• Sub 21.30 5k would be nice
  
• and so would a half be
  
  

Do you trust strava enough to measure these things?

March

• Paris Half Marathon
  
• Berlin Half Marathon
  
  

April

• Paris Marathon (3h20-3h30 goal)
  
• London Marathon (no set goal, ideally would like to beat 3h52 from this year though)
  
  

May

• Copenhagen Marathon (If recovered try to improve on Paris time)
  
  

Aug

• Spitfire Scramble 24h race (as part of 8 person team)
  
  

Oct/Nov

• Ideally would like to run Chicago or Toronto marathon end of the year
  
  

General goals

• <20min 5k
  
• <1h40 half-marathon
  
• go from 94kg to 80ish
  

I have plans/goals but I don't have any exciting plans. I need to make exciting plans!!

3:30 marathon in April
1:40 half
44 10k
21 5k

Or I might ditch all this long distance malarkey and aim for a 2:00 800m

Repeating my target of 2014 as I failed:
Sub 20min 5k
Sub 40min 10k

And some more:
Complete first Marathon in Summer
Sub 1:30 Half Marathon
as well as fitting in a few Triathlons and TT.

Next year I want to buy even more trainers! Adidas Adizero Boost 2 look sweet in neon orange.

long distance

Pfft

Is anyone, other than @I_am_Hingis and @kl, doing anything actually exciting??

Anything over 800m is now considered going long.

3:30 marathon in April
1:40 half
44 10k
21 5k

run faster than dammit

ftfy

Nah - 2015 is all about sanitised corporate "excitement".

Next up - Toughmudder*

* Not really - that shit can GTFO.

I said it last year, but I will get a sub 3 marathon this year.
@HatBeard that's a pretty full on schedule. Why?

New goal: learn to run in heels. I just had to sprint across the museum and it was not graceful. If I can manage not to fall over in front of a member of a royal family then 2015 will be a winner.

February:
X-C league

March:
X-C league

April:
London Mara (half an eye on sub 3 but it's not my main focus so not setting any firm goals yet)

June:
Cotswold 113 HIM

August:
Wenslydale Big Cheese

September:
IM Wales (sub 3:30 run?)

Plus some 10,25, 50 and 100mile TTs when the handbook comes out. Maybe look for a fun shortish ultra for winter 2015.

Anyone want to give me a London place?

I'd also like a London place, but mini-Pifko#2 is due mid March, so not great timing...

Big target next year is sub 2:40 at London.

After that hopefully some more fell races maybe try and get into Borrowdale.

June: Run up a hill.

I will also be training to ride up said hill.

For this, I will need a proper duathlon training plan, to start from 01/01/2015 and run for six months.
Would anyone happen to have such a thing?

I think I need to be able to maintain 300 watts (more, ideally) for the ride (1 hour 30) and then the run is 2 hours 30, but no real idea how to work out if I am on course for that other than a rather half-arsed idea that a 1 hour 30 HM would be a decent indicator.

As I asked the question I feel I should add an answer of short.

Getting over this knee thing for starters.

Then a succession of reasonably long trail races (20, 26, 26) through the year where I'd like to chop some time off.

Sub 18 5k is a big goal, and chop some more time off my 10k (at 37:00 as it stands). Maybe try and get my half marathon down a couple more minutes closer to 80 minutes.

Oh, and if a road marathon should present itself I'd like to go sub 3 hours just to put road running to bed for me.

First, get over this knee thing.

2015: Sub 18 5k (18.35 this year) would be nice here too, working most Sat mornings so it's a case of getting to the right Parkrun once fit for it.

Race the Train 10k age group podium or maybe longer version just beat train.

Plans for March Ultra have been parked, some off road trail runs in the peaks would be cool instead, mulling over the idea of summer run-packing to include a bivvy out overnight (would involve walking and a pub too ideally).

Before all that, last 2 xc series to do first.

Sooooo, looking at a general "what to do" plan.

At the moment I commute into work and back on the bike, and spend ~45 minutes in the gym (doing strength and core) work 4 nights per week.

This is my "doing no training" level of exercise.

I'd estimate that my FTP (sorry, running fans) is around 260 watts right now and (doing zero running right now) I could probably run a 48 minute 10k if I went out the door right now.

When fit my FTP was probably around 300 watts, and my fastest 5k was just over 20 minutes, fastest HM was 1:45, which I both could have run faster, but also hurt myself when I ran it, if that makes sense?

I was thinking about alternating running one night with cycling the next - so Monday 10k, Tuesday hour of Regents, Wednesday running intervals, Thursday 2x20 on the turbo, Friday commute, Saturday 10k tempo, Sunday 3 hour ride and an hours run.

Do this for a month and retest (FTP on the turbo and HM).