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mdunn77
1540 Posts |
 Posted - 21 May 2009 : 1:52:18 PM
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Cheers Ian
had a rest yesterday...
Thu 21th May - 4.03m - 00:41:12 - 10:13 - avg hr 67%WHR/147bpm
Nice slow run.. was a bit warm and windy but got a good rhythm going.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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joopsy
622 Posts |
Posted - 23 May 2009 : 06:15:26 AM
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Some brilliant HRM training there Matt and it is really telling in your race times. I am looking forward to seeing what you do in Edinburgh.
In't running brilliant. |
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mdunn77
1540 Posts |
Posted - 23 May 2009 : 12:51:03 PM
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Thanks Nick.. the HR training does indeed seem to be helping.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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mdunn77
1540 Posts |
Posted - 24 May 2009 : 6:29:41 PM
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Sat 23th May - 4.53m - 00:36:09 - 10:13 - avg hr 70%WHR/150bpm
Decent run in the sun prior to a stonking BBQ in the back garden 
Sun 24th May - 10.02m - 01:43:11 - 10:18 - avg hr 67%WHR/147bpm
Meant to get up early and run before it got to hot but very tired this morning. Then ended up going for pub lunch and decided to put this off until Monday. When we got home I had a "that's one less post-LSR rest day before the mara" panic and decided to get on with it. Very hot indeed and hard going - I was a little dehydrated and had cramping calves. Upon getting back I did a Wendi - I filled a dustbin from the garden tap and stood in it for 15 minutes.. heaven 
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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mdunn77
1540 Posts |
Posted - 25 May 2009 : 11:12:53 AM
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Calves very sore last night and this morning. Compression socks are a permanent fixture at the moment. I think it's a side effect of transitioning from a heel strike to a mid/forefoot strike with the new shoes - seems fairly common although it's typical that it happens the week before a mara.
Just been out for a walk which is helping - seems to be easing slightly.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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claire1
487 Posts |
Posted - 25 May 2009 : 11:47:03 AM
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Hope those calves ease up Matt... Personally I find mine the most receptive to stretching when tightness strikes than any other bit of me .... But I can feel so many aches and pains now we are so near
Lol re the "wendi" ...I only have wheely bins and even if I managed to get in I would certainly never get out! |
Edited by - claire1 on 25 May 2009 11:48:08 AM |
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mdunn77
1540 Posts |
Posted - 27 May 2009 : 1:32:08 PM
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lol Claire.. that could indeed be amusing with a wheelie bin
calves - stretching a little has helped (not wanted to stretch too much whilst they're already sore) as has an extra day of rest yesterday.
Wed 27th May - 4.18m - 00:41:37 - 9:57 - avg hr 67%WHR/148bpm
Nice cool drizzle.. that on Sunday would be just fine. Calves not too sore, but still not 100%. Should be ok by Sunday.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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mdunn77
1540 Posts |
Posted - 01 Jun 2009 : 5:35:17 PM
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Sun 31st May - Edinburgh Marathon - 04:16:14 - 9:41 - avg hr 74%WHR/156bpm Report
121 miles for the month of May and 577 for the year to date.
Surprisingly, I don't feel as done in as after London.. perhaps the walk from the east end of Princes Street (where the buses from Musselburgh dropped off) back to the apartment in the west end helped loosen me up. However, I have sore calves, and my left knee is a little achy although on the inside rather than in the usual place (it was troubling me during the last 5 miles yesterday). Need a few days rest now..
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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mdunn77
1540 Posts |
Posted - 02 Jun 2009 : 08:57:46 AM
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just dropped the car off to get the drivers window fixed - it goes down but not up  . Walked the 2.5 miles home which was a good loosener but my left hamstring is pretty tight - need to do some stretching.
Re: Edinburgh.. I just want to put out a big thanks to those who were there to support: my family, LB, Mij0, Carol, Jen, Helen's OH, etc. You all played a massive part this weekend and we couldn't have done it without you.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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mdunn77
1540 Posts |
Posted - 03 Jun 2009 : 1:36:43 PM
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Wed 3rd June - 4.09m - 00:43:24 - 10:37 - avg hr 66%WHR/145bpm
Nice recovery run along the towpath. Massive amounts of flies, butterflies and even a dragonfly or two. A few minor niggles from Sunday, but nothing to worry about.
btw, thanks to everyone who sponsored me - I've raised close to £900 and there's more to come in yet |
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krissienewton
1268 Posts |
Posted - 03 Jun 2009 : 1:48:29 PM
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Well done on the sponsorship and booooo to the flies, I swallowed so may yesterday! 
Krissie
Get up and walk if you have to, but finish the damned race - Ron Hill |
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mdunn77
1540 Posts |
Posted - 07 Jun 2009 : 7:18:19 PM
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more flies for dinner today..
Sat 6th June - 5.75m - 01:07:23 - 11:43 - avg hr 76%WHR/159bpm
Thought it was time to start getting some more off road running in, so I dropped eldest off at her stageschool and ran from there up into the North Downs. Muddy and exceedingly hilly - I ran the hard way across three ridges, and back again. I also got a bit lost in the woods 
Sun 7th June - 10m - 01:41:49 - 10:11 - avg hr 67%WHR/147bpm
Left this a bit late today and only headed out a little after 6pm. Intended to do 13 but then thought I'd cut it back to 8 but made a boo-boo and ended up doing 10. Definitely still feeling last weekends marathon in the leggies. |
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mdunn77
1540 Posts |
Posted - 09 Jun 2009 : 12:22:50 PM
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as I have a lot of 10K races planned over the summer, I've decided to start doing some more speedwork, something I did none of during my marathon training. I'll keep the long runs up at the weekend (around 10-12 miles) and then start increasing those again late summer/early autumn before my next marathon.
So, a typical week for the next couple of months should include one tempo run, one intervals session, one shortish (3-5m) 70% WHR run, one run with 1/3 to a half of the distance at race pace and a 3/1 LSR (3/4 at LSR pace and then 1/4 at near to race pace)
Tue 9th June - Tempo - 4.02m - 00:32:27 - 8:04 - avg hr 80%WHR/164bpm
- 0.5m - 4:57(9:55/m) - 149bpm avge - 163bpm max
- 1m - 7:33(7:33/m) - 169bpm avge - 195bpm max
- 1m - 7:37(7:37/m) - 169bpm avge - 172bpm max
- 1m - 7:28(7:28/m) - 172bpm avge - 175bpm max
- 0.52m - 4:49(9:17/m) - 158bpm avge - 175bpm max
I think that 195bpm was a spike.. I didn't push it *that* hard today |
Edited by - mdunn77 on 09 Jun 2009 2:02:47 PM |
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LittleBigMan
1064 Posts |
Posted - 09 Jun 2009 : 12:44:45 PM
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I'm sure the speed work will yield dividends Matt. I've always kept to a format similar to what you describe (Tempo, interval, easy etc)
I have a selection of 5k's, 10k's, 10 milers before the marathon in October, but I'm not going to change anything much except gradually increasing my long runs.
I've also started building in short 5-10k race pace bursts into my long runs during the final miles, which reminds those fast twitch muscles what they are there for.
I've read a number of reports/articles suggesting that, although long runs are key for foundation work, we can also end up educating our bodies to run slow if we're not careful. Speed, as in intervals or built into other runs really does help and potentially improves strike rate too. There seems to be s lot of discussion around this area lately.
Good luck with the sessions Matt. It'll be interesting to see how it impacts your races as you change strategy
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"The will to win is worthless, without the will to prepare." |
Edited by - LittleBigMan on 09 Jun 2009 12:46:21 PM |
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mdunn77
1540 Posts |
Posted - 09 Jun 2009 : 2:04:12 PM
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Thanks Ian.. good to see that someone else (particularly someone more experienced and faster) is doing similar things.
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Matt's 2009 Diary
