I've incorporated a lot of faster than MP stuff throughout my lead up to Leeds marathon this year - plus a lot of hills, it's a real game-changer. Great to see you're feeling better: better to be 100% healthy and 90% fit on the start line than vice versa
I love London such an amazing atmosphere. I know it’s not what you wanted training wise but you’ve still got yourself to the start line in a commendable shape so be proud of that
Loved the candid chat your about training Andy. I agree with you... Save the super shoes for the days that really matter. I just wear mine for racing and harder workouts where I feel I need a boost. I don't think they offer a lot of support and at their price point it isn't worth wearing them down unless I need to. I also felt like I raced my best marathons when I did a medium long run mid week as well. It's been a LONG time since I've been on the starting line for a 26.2. I know my best marathons were when I put in a lot of medium paced mileage. I was quite a bit younger and more capable of handling that intensity back then. Keep up the great content and every time I toe the line for a 5k / 10k I channel my inner FOD runner.
Thanks buddy! Yeah the medium long runs have been a real game changer for me, I think in future they would be the first thing that would be written down on that plan!
I really feel this right now. I started the year hoping to potentially Boston qualify at my city’s marathon, and training in January went really well. In February, there was a weather related blip and I didn’t get the miles in that I wanted, but I was still making progress. I set a new PB at the half marathon in awful conditions, and felt like I had plenty in the tank. But in March, I’ve had shin splints, hernia problems, a pulled muscle in my core, and ankle pain. I’m not getting in the miles I wanted, and my speed sessions have basically vanished as I’ve focused on running as sustainably as possible. I have eight weeks to go, but at this point I’m pretty confident that I’m just not going to have it.
Glad to see you have made the best of training. Obviously I'm biased, but I've seen a couple or other running channels where they say they've stopped running in super shoes because they loose strength over time so they save them for race day. Since I can't run Brighton I wanted to postpone my place but the option wasn't open, logged in a couple of weeks back, now my number was issued and I still couldn't postpone it. Very annoying.
Yeah I appreciate the strong feeling I get in my legs from the trails so I definitely dont want that to go! Ah sorry to hear that, thats not very amenable of them!
Andy, that is a fascinating reflection on lesson 4 ie you would do double threshold again but shorter sessions at faster than MP. Does this mean a) you’d not utilise lactate ie under 2 m/mol and under 4m/mol for the two sessions? Interested in what your approach to intensity control could be AND b) you’d do HM/10km pace for the two sessions on double threshold or faster? Would you limit total hard running to a timeframe(s) or a total 15-18km harder work in the day? Presumably you’d keep the MLR with the big session as a the Long Run with MP within it. That is technically 3.5 sessions per week so interested in how you’d balance that in light of your points around the MLR being half a session. Eg Dbl Thresh tues/MLR thurs/MP long run session SAT (feels squashed? Maybe a nine day block? Sorry appreciate that is twenty questions in a comment but I think you’re identifying something relateable that is not just Renato Canova telling elite athletes to ran 40-50km hard!!!😂😂😂 Keep up the first class Vlogs!
Haha yes its hard to relate to canova when hes coaching such top quality atheltes. So structure wise, at this stage I wouldnt change the volume of sessions I was doing, which was either 5 x 6 mins / 6 x 5 mins or 3 x 10 mins in the AM (30 mins of work at LT1) and then I would stick to around 24 mins worth of work in the evening (LT2) so around 54 total for the day... I would probably still go by effort as I havent got a lactate monitor BUT I would consider investing in one if I was to embark on it again seriously. If I was not in marathon training, I would do this tuesday then my faster session on friday with a moderate LR on saturday. If I was in marathon training, I would probably do a smaller sharper session monday with the DT wednesday then a LR workout with marathon quality on saturday. But the key would be the keep the monday session small I think otherwise it could be a recipe for overcooking yourself! The safer option would be easy monday, MLR tuesday, DT wedneday, rest thursday, easy friday and then MP specific LR saturday
@@TheFODRunner Thanks Andy. Really insightful and interesting. You certainly went through suffering to come upon that wisdom! Some of those DBL threshold sessions looked really taxing.
My long runs (2hr+) are the length of your mediums but a hilly loop that it's hard to get consistent pace on. I've been ending them at a school track about a km from home for 2+ miles of faster work (HM to 10K pace intervals) and I feel that pushing the pace on tired legs is working wonders both for body and for my confidence about what I can do.
Thanks for the great content. Interesting you should mention that about the super shoes, as when I started wearing them last year ( I normally run in Altras ) I found myself having calf problems and tighter hamstrings which resulted in 2 months out of running. I went back to exclusively Altras and , touch wood, back to normal.
Agree on super shoes. I get Achilles pain and I said well. I’ll keep them for races cause they’re definitely faster. But lately I’ve been thinking for races road races to go with a faster non-plated shoe because if it’s giving me an Achilles pain. Can keep for racing or not. But if it’s changing our gate me at 62 I don’t really think my time is going to be stellar anyways.😅
Hi Andy. when would you start to put top end speed work back into the week? Used to do 20-45 sec hill repeats on a 20% gradient x12-15 reps for power and pace...since ilness puff is gone and afraid to burn out again and relapse
I wont be doing it until May but thats only due to London... if I was getting back into shorter distance training instead I would of probably started with a smaller fartlek workout on the trails just to test that I felt OK and if all was good, I would be back on it...but everyone is different and it seems every illness is too!
Of course, it could absolutely be part of the issue! I would say I pushed it too early after the first one and didnt let my body recovery so that when my little one bought home number 2 from nursery I wasnt strong enough to deal with it
It is my zone 2 buddy... I notice a breathing change around low 150 HR, which I used to track many years ago, so I learned to just stay under that effort level and thats where I stick too... HR comes out anywhere from 144/152 depending on fitness levels!
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I love you wearing a BP top, great supporting each other, although it does look HUGE LOL...
Thanks! I love it!
Currently working my way through many of your videos. Keep up the great work
I've incorporated a lot of faster than MP stuff throughout my lead up to Leeds marathon this year - plus a lot of hills, it's a real game-changer.
Great to see you're feeling better: better to be 100% healthy and 90% fit on the start line than vice versa
Good morning. Interesting reflection, Andy. Good luck with your next challenge. First Like from Spain. A nice saturday for everyone.
I love London such an amazing atmosphere. I know it’s not what you wanted training wise but you’ve still got yourself to the start line in a commendable shape so be proud of that
Thank you! Yes definitely proud, happy to be in a position where I can go there without any worries now!
Loved the candid chat your about training Andy. I agree with you... Save the super shoes for the days that really matter. I just wear mine for racing and harder workouts where I feel I need a boost. I don't think they offer a lot of support and at their price point it isn't worth wearing them down unless I need to. I also felt like I raced my best marathons when I did a medium long run mid week as well. It's been a LONG time since I've been on the starting line for a 26.2. I know my best marathons were when I put in a lot of medium paced mileage. I was quite a bit younger and more capable of handling that intensity back then. Keep up the great content and every time I toe the line for a 5k / 10k I channel my inner FOD runner.
Thanks buddy! Yeah the medium long runs have been a real game changer for me, I think in future they would be the first thing that would be written down on that plan!
Gutted for you but I’m in same boat as you so this has been great to follow you and keeping positive 💪👍 many thanks
Thanks buddy, sorry to hear you’ve been suffering too, hope you get to the start line healthy 👊
For MP long runs, I’ve nearly always gone quicker than MP, not much but around 5-10 secs per mile.
Nice!
Good to hear you're feeling better!
Thanks buddy
I really feel this right now. I started the year hoping to potentially Boston qualify at my city’s marathon, and training in January went really well. In February, there was a weather related blip and I didn’t get the miles in that I wanted, but I was still making progress. I set a new PB at the half marathon in awful conditions, and felt like I had plenty in the tank.
But in March, I’ve had shin splints, hernia problems, a pulled muscle in my core, and ankle pain. I’m not getting in the miles I wanted, and my speed sessions have basically vanished as I’ve focused on running as sustainably as possible. I have eight weeks to go, but at this point I’m pretty confident that I’m just not going to have it.
Ah sorry to hear this buddy, frustrating when it happens! Really hope you can get back to your full flow very soon
Best of luck tomorrow 👍 👌
Glad to see you have made the best of training. Obviously I'm biased, but I've seen a couple or other running channels where they say they've stopped running in super shoes because they loose strength over time so they save them for race day.
Since I can't run Brighton I wanted to postpone my place but the option wasn't open, logged in a couple of weeks back, now my number was issued and I still couldn't postpone it. Very annoying.
Yeah I appreciate the strong feeling I get in my legs from the trails so I definitely dont want that to go! Ah sorry to hear that, thats not very amenable of them!
Bounce back champ ❤
Andy, that is a fascinating reflection on lesson 4 ie you would do double threshold again but shorter sessions at faster than MP. Does this mean
a) you’d not utilise lactate ie under 2 m/mol and under 4m/mol for the two sessions? Interested in what your approach to intensity control could be AND
b) you’d do HM/10km pace for the two sessions on double threshold or faster? Would you limit total hard running to a timeframe(s) or a total 15-18km harder work in the day?
Presumably you’d keep the MLR with the big session as a the Long Run with MP within it.
That is technically 3.5 sessions per week so interested in how you’d balance that in light of your points around the MLR being half a session. Eg Dbl Thresh tues/MLR thurs/MP long run session SAT (feels squashed? Maybe a nine day block?
Sorry appreciate that is twenty questions in a comment but I think you’re identifying something relateable that is not just Renato Canova telling elite athletes to ran 40-50km hard!!!😂😂😂
Keep up the first class Vlogs!
Haha yes its hard to relate to canova when hes coaching such top quality atheltes. So structure wise, at this stage I wouldnt change the volume of sessions I was doing, which was either 5 x 6 mins / 6 x 5 mins or 3 x 10 mins in the AM (30 mins of work at LT1) and then I would stick to around 24 mins worth of work in the evening (LT2) so around 54 total for the day... I would probably still go by effort as I havent got a lactate monitor BUT I would consider investing in one if I was to embark on it again seriously. If I was not in marathon training, I would do this tuesday then my faster session on friday with a moderate LR on saturday. If I was in marathon training, I would probably do a smaller sharper session monday with the DT wednesday then a LR workout with marathon quality on saturday. But the key would be the keep the monday session small I think otherwise it could be a recipe for overcooking yourself! The safer option would be easy monday, MLR tuesday, DT wedneday, rest thursday, easy friday and then MP specific LR saturday
@@TheFODRunner Thanks Andy.
Really insightful and interesting. You certainly went through suffering to come upon that wisdom! Some of those DBL threshold sessions looked really taxing.
My long runs (2hr+) are the length of your mediums but a hilly loop that it's hard to get consistent pace on. I've been ending them at a school track about a km from home for 2+ miles of faster work (HM to 10K pace intervals) and I feel that pushing the pace on tired legs is working wonders both for body and for my confidence about what I can do.
Amazing, sounds like an ideal finish to the LR... always good to finish strong on those!
I love thanks from Brasil runner veteran 70 yaers
Hey 🇧🇷!!
Thanks for the great content. Interesting you should mention that about the super shoes, as when I started wearing them last year ( I normally run in Altras ) I found myself having calf problems and tighter hamstrings which resulted in 2 months out of running. I went back to exclusively Altras and , touch wood, back to normal.
Yeah they really do alter the way we run and I often find it doesn't do me any favours if I use them for a prolonged period of time!
Agree on super shoes. I get Achilles pain and I said well. I’ll keep them for races cause they’re definitely faster.
But lately I’ve been thinking for races road races to go with a faster non-plated shoe because if it’s giving me an Achilles pain. Can keep for racing or not. But if it’s changing our gate me at 62 I don’t really think my time is going to be stellar anyways.😅
I remember watching the long run video in the snow and you were dressed like it was August! Best of luck with London though.
Yeah, probably not my wisest move! Thank you
Hi Andy. when would you start to put top end speed work back into the week? Used to do 20-45 sec hill repeats on a 20% gradient x12-15 reps for power and pace...since ilness puff is gone and afraid to burn out again and relapse
I wont be doing it until May but thats only due to London... if I was getting back into shorter distance training instead I would of probably started with a smaller fartlek workout on the trails just to test that I felt OK and if all was good, I would be back on it...but everyone is different and it seems every illness is too!
just a thought , but if you overtrain does that not compromise a persons immune system ? could explain 2 virus 1 after the other ?
Of course, it could absolutely be part of the issue! I would say I pushed it too early after the first one and didnt let my body recovery so that when my little one bought home number 2 from nursery I wasnt strong enough to deal with it
Love the Ben Parkes shirt!
Thanks!
Great video 👍
Thanks!
Can’t imagine how frustrating that must have been. Just enjoy London.
Will do buddy, thank you so much
Hi Andy, Just a quick one - what pace is steady to you is it zone 2 or a bit quicker like somewhere between zone 2 and marathon pace?
It is my zone 2 buddy... I notice a breathing change around low 150 HR, which I used to track many years ago, so I learned to just stay under that effort level and thats where I stick too... HR comes out anywhere from 144/152 depending on fitness levels!
Can you still sign up for this year London marathon?
If yes, how?
Sadly not no!
London will be great :)
Hopefully!
Ben Parkes t-shirt?
yep