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Dec 2019
10:01am, 2 Dec 2019
243 posts
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riggsy99
Nice work cam
Sounds like the comeback is coming along nicely larkim
HappyG sounds like an amazing run well worth getting up for
I managed 30 miles last week on my second week of recovery from the marathon. Longest run was 10 miles. Legs are feeling good so will increase mileage this week and put some strides/hill sprints in to turn the legs over a bit
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Dec 2019
12:35am, 3 Dec 2019
1,164 posts
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Shortcut Cam
WW, monitoring my HR on recovery/medium-long runs is making me run faster. My coach looked at the initial data and said there had to be more HR intensity. For years I'd just plod along at the same pace and over the last year it was decreasing. Subsequently most of my running would be at recovery HR. By the end of the first 8 week block I ran last week's medium-long at 75%-80% HR intensity equating around 30-45 secs/min faster than I was at start of the year for London. Building a solid base HR and subsequent pace can only benefit the tougher sessions like hill reps and intervals. For these I still run to pace then check I'm reaching anaerobic HR afterwards, which I am.
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Dec 2019
10:26am, 3 Dec 2019
1,278 posts
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Oscar the Grinch
Sounds like you are doing the right things, Cam.
Who has plans starting soon... and which ones are we following? I remain a P&D acolyte but interested in others. JD appears to be making a comeback... or is it just Baz?
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Dec 2019
11:17am, 3 Dec 2019
9,650 posts
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larkim
I'm planning on using JD - sort of. I need to get back into the position of being able to get the volume done, so I'm building up this side of New Year with just easy running plus participating in the various club races that happen to be on this time of year - XC league, county champs XC, borders league road race. Or a parkrun if there's nothing else swift going on at the weekend.
That plan takes me to 5th Jan, and it's 13 weeks from there, and my plan is to follow the JD "4 week" cycle plan by just dropping in to it at that point. Trying something different than the usual P&D, though keeping max volume 55mpw.
I was tempted by a 12 week P&D on the basis that I've done that before, and I may yet change my mind, but that's the current plan - as much because I've bought the book so I might as well give it a try!!
London briefly came back on my radar as our club won one of the "small club" ballot places again this year, but my 19yo fancies a crack at it, so I'll be steering him towards P&D I think if he wins the place from the club (there are only 5 people eligible for our club ballot - me, him, SWMBO, the lead coach and one other bloke - and four of us have already indicated we're not going for it!)
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Dec 2019
11:35am, 3 Dec 2019
1,279 posts
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Oscar the Grinch
Well that does rather narrow it down!
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Dec 2019
11:38am, 3 Dec 2019
9,653 posts
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larkim
Indeed it does! I run the allocation process for the club, so if someone else does appear out of the woodwork (our requirement is to be a club member and have been rejected from the ballot, so there's one other adult who *might * have applied into main ballot, though I'm not sure) I'll have to step aside and let someone else do the random draw to avoid a conflict of interests!!
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Dec 2019
11:48am, 3 Dec 2019
1,281 posts
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Oscar the Grinch
Our club runs the same system but has 20-odd entrants to the draw for a couple of places. By contrast, my second claim (which make me ineligible) has just 3 for one spot. Last year it was only 2. One lad has been in the draw both times and was not selected on either...
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Dec 2019
11:51am, 3 Dec 2019
314 posts
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Rog T
same system for out club place at London too - we have 29 in our draw for 1 place. Can't see us getting another 30+affiliated members to bump our places up to 2. Although some of the club are getting faster and getting in via GFA which would reduce the entrants a little
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Dec 2019
11:59am, 3 Dec 2019
9,657 posts
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larkim
We allow 2nd claim, but that's mostly because we have so few members, 1st or 2nd.
If no-one rejected from the ballot wants the spot then we go to any other club member, and then to family members of club members. Though we've never got past the "ballot" rejectees since we introduced the process.
(Before VMLM changed to not allocating any automatically to clubs with fewer than 10 members, ironically, we failed to claim our spot on multiple years so could have had entrants and didn't!!)
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Dec 2019
12:31pm, 3 Dec 2019
15,631 posts
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Bazoaxe
Yeah, JD plan for me starting on 16th December....its an 18 week plan spread over 19 weeks with an extra week for a raced HM.
In separate news:
1) After my fall and blood loss I only have a wee scrape on my knee
2) I have horrific DOMS from all the hill running (probably the braking on the downs)
3) This morning I received strava kudos on vlm from April and my HM PB from September from people I don't know !
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Sub 3Hr Marathon
Nov 2024