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mdunn77
1540 Posts |
 Posted - 13 Jan 2009 : 1:23:32 PM
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My pleasure Kristine  , and thanks again to you too.
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 - 13 Jan 2009 : 2:37:37 PM
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Right you lot, I need some advice. This week's plan is this:
Mon: cross/rest
Tue: 3 miles 70% WHR
Wed: 6 miles race pace
Thurs: 3 miles 70% WHR
Fri: rest
Sat: 6 miles race pace
Sun: 11 miles slow
However, it's the NTRIX on Sunday.. As such, I'm planning on resting on Friday and Saturday. I did my 3 miles today - my dilemma is what to do on Wednesday and Thursday..
I have considered doing a long run (between 8 and 11 miles) on Wed, followed by 3 miles at 70% WHR on Thurs. Basically I want to be fresh(ish) and ready to push a bit on Sunday, but I don't want to go too off track on my marathon training..
Any ideas?
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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Dips
4076 Posts |
Posted - 13 Jan 2009 : 4:07:34 PM
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Mmmmm...what would I do, a dilemma. I guess I would put my long run in there on Wednesday and a 3 mile recovery on Thursday so you have just lost a 6 mile race pace. But then again it might be more beneficial to drop the 11 mile long run and keep with the rest of the programme as you will be swapping Saturdays race pace 6 to Sunday's 12k.
I wouldn't worry too much at this early stage. Training plans are there as guidelines and I don't think anyone sticks to them mile for mile.
Dips x
"If you ever get a second chance in life for something, you've got to go all the way."
- Lance Armstrong
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PeteStockdale
416 Posts |
Posted - 13 Jan 2009 : 4:10:29 PM
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A suggestion...
Quicker 6 on wednesday
A slow gentle 6 on Thursday
Rest on friday
Rest on Saturday (or 2 miles to 'loosen off'?)
Sunday - NTRIX in the morning. 3 miles slow in the evening (as you'll still be tired from the morning it will replicate the last 3 miles of your 11, and also act as a good recovery run to help loosen off).
I may be very wrong though - I'm not sure how heart rate training works so it might be a daft idea 
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"I just felt like running" - F. Gump |
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Dips
4076 Posts |
Posted - 13 Jan 2009 : 4:13:37 PM
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Much better suggestion Pete. BTW: I'm not doing a long run this week. Doing Track session tonight and around 6 on Thursday. Work cuts out tomorrow so plenty of rest for me 
Dips x
"If you ever get a second chance in life for something, you've got to go all the way."
- Lance Armstrong
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mdunn77
1540 Posts |
Posted - 13 Jan 2009 : 5:02:39 PM
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That sounds like a great idea Pete - many thanks.
Thanks to you too Dips, although I won't be following your advice on this occasion
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 - 14 Jan 2009 : 1:25:04 PM
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My run today was..
5.7 miles, 8:24 avg pace, 81% avg WHR.
It's been foggy here all day - v cold (about 2 degrees) and moist air meant getting/keeping warm was a bit tough. However, today's session was intended to be a bit of a tempo session and I pushed reasonably hard and really really enjoyed it. Maybe it's just that the endorphins don't kick in much for me on shorter, slower runs but after this run I feel fantastic 
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 - 14 Jan 2009 : 3:55:12 PM
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been doing some race planning during the last week or so.. here's the current plan up to the end of July:
8 Jan 09 - Not the Roman IX
24 Jan 09 - G3 Race 1 (10k)
01 Feb 09 - Fetch Surrey Mile - Part 1 (not yet entered)
07 Feb 09 - Guildford 5k Time Trial
14 Feb 09 - G3 Race 2 (10k)
07 Mar 09 - G3 Race 3 (10k)
15 Mar 09 - Fleet Half Marathon (not yet entered)
05 Apr 09 - The Asics Kingston Breakfast Run 16 miles (not yet entered)
26 Apr 09 - London Marathon
19 May 09 - Queen Mother Reservoir 10k - Race 1
31 May 09 - Edinburgh Marathon
16 Jun 09 - Queen Mother Reservoir 10k - Race 2
04 Jul 09 - Guildford 5k Time Trial
21 Jul 09 - Queen Mother Reservoir 10k - Race 3
26 Jul 09 - Down Tow Up Flow Thames Towpath Half Marathon
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
Edited by - mdunn77 on 14 Jan 2009 3:57:05 PM |
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mdunn77
1540 Posts |
Posted - 19 Jan 2009 : 1:29:48 PM
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Still on a total high from yesterday.. a great day!
Week 4:
Mon 12/01 - Rest
Tue 13/01 - 3.22 miles - 00:29:31 - 09:10 - avg hr 165bpm/81% WHR - hmm.. I slowed down (compared to the previous week) but my HR was higher
Wed 14/01 - 5.66 miles - 00:46:56 - 08:18 - avg hr 166bpm/81% WHR - my HR is nuts.. not far off a minute a mile faster than Tuesday's run, same avg HR
Thurs 15/01 - Rest (was supposed to be another 6 miles but ended up going out on Wednesday night and drinking Limoncello..)
Fri 16/01 - Rest (was at home with the kids all day)
Sat 17/01 - Rest (and again)
Sun 18/01 - NTRIX - 7.46 miles (12k) - 00:59:07 - 7:55 - avg hr 174bpm/87% WHR -
Total for the week: 16.34 miles
Not a great week from a mileage p.o.v. as lots of stuff came up which made it hard to fit some of the mid-week running in, but other than that it was fab. I had a very uplifting run on Wednesday and the whole NTRIX experience was brilliant.
btw, here's the elevation/pace/HR chart from my NTRIX run (report at http://aluaka.forumco.com/topic~TOPIC_ID~1825.asp):
Elevation off the chart Interesting.. my HR was reasonably steady throughout (once it got up there)..
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
Edited by - mdunn77 on 19 Jan 2009 1:33:02 PM |
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mdunn77
1540 Posts |
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MarkWillcocks
1275 Posts |
Posted - 20 Jan 2009 : 12:51:09 PM
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nice "show the vest" shot.......and Dips creeps in to shot too......
He who dares Rodney, he who dares. |
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Ian B
1336 Posts |
Posted - 20 Jan 2009 : 5:27:11 PM
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I said i had tunnel vision, did'nt even notice that female person
Ian B |
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Mich
7 Posts |
Posted - 21 Jan 2009 : 07:24:18 AM
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Hiya,
You were asking about Fleet Half Marathon. I'm a big fan of it, have done it 3 times in the past, but it was a while ago (2002 - different course, 2003 and 2004). It was always really well organised, closed roads, and good support. Course is fairly flat, just some minor undulations. The first mile is a bit strange as it is a loop around the start line.
It was always a favourite of mine as I used to live it Fleet, so could walk to start. It's not quite so convient now as I have moved 8 miles away, but still a local race. |
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mdunn77
1540 Posts |
Posted - 21 Jan 2009 : 08:37:45 AM
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Cheers Mich, sounds good.
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 Jan 2009 : 1:38:06 PM
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I've gone and missed out on the Fleet HM, so I've entered the Liverpool HM on March 29th (see you there Stephen, briefly)..
Week 5:
Mon 19/01 - Rest
Tue 20/01 - 3.21 miles - 00:30:05 - 09:22 - avg hr 163bpm/79% WHR
Wed 21/01 - 5.59 miles - 00:50:12 - 08:59 - avg hr 164bpm/80% WHR
Thurs 22/01 - 2.53 miles - 00:22:38 - 08:57 - avg hr 158bpm/76% WHR - just a short one along a muddy path near work in my trail shoes
Fri 23/01 - Rest
Sat 24/01 - G3 xc race 1 - 6.44 miles - 01:05:00 - 10:06 - avg hr 169bpm/84% WHR - report at http://aluaka.forumco.com/topic~TOPIC_ID~1843.asp
Sun 25/01 - LSR - 11.11 miles - 01:48:02 - 09:43 - avg hr 153bpm/72% WHR - finally got my LSR approaching slow enough - good HR
Total for the week: 28.88 miles
A good week - good mileage and a very enjoyable race yesterday.. here's a pic:
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
Edited by - mdunn77 on 25 Jan 2009 1:39:51 PM |
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Matt's 2009 Diary
