I only needed to hold 2:11 per 500 for the last 3.5 ish kms… but when your gone your gone I guess.
I’ll try again after a rest day.
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Week of mixed fortunes here, building up to a half marathon in exactly 6 weeks.
On the plus side, ran every day. Have averaged >80km per week for the last 3 weeks. Had a good interval session on Tuesday night, back on streetlit pavement rather than grass, made it faster & felt really nice.
On the down side, couldn’t hold target pace for tempo run again. It just felt too hard. But I think it must mainly be in the head. Was aiming for 2*4km at 4mins/km as part of a longer run, but in the end did them at more like 4m15s/km. Mitigating factors: on grass, and a little hungover. Maybe next time.
And then on Friday I stubbed my toe. Stupidly. Any trotter feishists, there’s pics on the injury thread. I tried to do planned long run on Saturday but it was too sore. Ditto Sunday, although a lot easier. I feel like it should be ok in a couple of days.
Runalyze is now coming up with numbers a bit more like I hoped:
1h24mXXs is the race day target, so still some work to do.
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Stop sandbagging, you should be looking for a 1:22!
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LOL, if you can find me a short enough course then perhaps. Otherwise, judging by how hard 2*4km at 4m15 pace felt, no way!
Feck all today.
Will go for 20 minutes of yoga before bed.
One of the boys had picked up a bug from school/nursery. Covid tests all round coming back negative so the big one spent all day at hospital again sounding very wheezy and short of breath. Little one has been whining and coughing lots.
I woke up and felt like man flu had hit me. Smashed back a lemsip and a berocca. Feeling much better now after a lazy day. Movie and an early night for me!
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Finally tried runalyze, no idea if it’s processed all the data (I just chucked it the last 2 years data from the watch)
I have some doubts…
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If your HR vs pace is an outlier from their standardised model it comes up with funny figures. See @funkster low 2.xx marathon prediction.
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I think mine is probably spot on at the moment at least up to half mara distance
Could there be some bad data in there eg. bike rides tagged as runs? Or are you in fact Mo Farah, etc?
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VO2max estimate is probably reasonable well it’s probably about 5-10% high as I’m not in top shape, but that is the right ballpark number when I’m in fully shape, and my HR/pace is probably still right to when I’m in shape, my problems are that I can’t go hard enough, so I can why it slightly over-estimated I guess, but even if it was 62 that only adds a minute to the 5km I think, which is still ludicrous.
Doesn’t look like any outliers in there - the “fastest” and “longest” events are all right, and thinks look good.
I think it’s just assuming a fixed efficiency, and my running efficiency is simply not that good (not as bad as Maryka’s who’s over 70 in the lab, but never gone sub 20min 5km)
My HR/Pace - I’m no funkster - but I am less efficient, using more VO2 (on the treadmill) at 5:30/km than 5/km, so I guess I’m not normal.
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Post marathon week, 9h07m training. Nothing hard really. 2 Weeks to Barca, so just recovery and endurance pace stuff mostly. I watched/read a bunch of things about post marathon recovery, post Ironman, serialising Ironman events but couldn’t find anything about a detonated marathon attempt 3 weeks before IM so I took bits and pieces. All rest Monday, just bike Tuesday, cycled to the pool on Weds, rest, I suppose Friday and Sunday were moderately hard days
Oh and the brick run was on 90km of the virtual Barcelona course, followed by my run/walk plan for IM. All seemed well although legs are a bit aches, probably more from gardening all day Saturday than the marathon though 
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Tough weekend again. Friday deadlifts then 16km at 4:47s, Saturday should have been a 10km recovery…I had 90 mins of football 65 of those were with 10 men, still won 5-4 but was a tough game. Then the dreaded 32km, for some reason I picked a route with 250 elevation, got that done at 4:37s but had to stop at 31km for a Paula, thankfully I had planned for this eventuality and brought paper with me! 
The few beers after football probably didn’t help matters in this regard!
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Logged in to check my Runalyza…seems like my Garmin Connect account had disconnected so it has zero data for this year.
Where is this “Marathon Shape” you lot keep talking about?
AH - Calculations and Prognosis panes, nice 
Right, it’s still uploading my historic data, but this is where it’s go to so far…
I have ran a 1:27 solo half marathon this year, ran a 1:30 last year and a 1:21 the year before that.
2019 10km; 36:34, 2020: 37:30 solo, 2021: 38:15 solo (can you see a trend here?)
5km’s aren’t comparable, as my 2019 ones were all at Stretford parkrun, which is RAPID, due to 800m being on the running track and it being pan flat.
At the minute, I reckon I could run a 18:30ish 5km at Stretford.
Probably around 38:20 for a 10km and about 1:25 for a half marathon.
Marathon?
Not a sniff. 3:15 maybe?
With a bit of training (like, 13 weeks) I’d be hoping for a sub3 (with the inevitable crash and die after 30-32km - ha ha ha!)
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It’s loading in more data…got my sub-18 5km in there now.
Good to see that years later, some things never change 
When doing a 5km, it is always THE BEST idea to do the first km at least 20 seconds faster than what you think your average pace should be. Get it in the bank early, yeah.
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Runalyze is wonky for me. It has my VO2Max as 45, yet in a few races in the last couple of months it’s recorded it between 55 and 58 
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Print (Sum(17,37,54,43,33))
184
Decent recovery in the last km
I’m just jealous!
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First 400m is on an athletics track, last 400m is on an athletics track.
So maybe first and last km not so “quick”
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15.18 mile run this afternoon in 2:11
First hour bounding along happily - probably because I had a can of that Monster energy drink - 60 grams of sugar in one 500ml can - 
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UT2 session on RowErg
60mins (5x10:00/2:00 rest)
2:13 pace
144 HR
Stroke rate 20
11243 mtrs
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6.5k on the rowing machine. Nice and steady.
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