I hope you are all have had a top start to the week. I send this out as I wait for my flight from Geneva, after spending some time in my favourite place in the world. This summer I am definitely going to be getting out here more frequently.
I don’t normally use this write up to comment on Athletic current affairs but it seems the last 21 days has been rather hectic. From the new rules around shoe dimensions and Nike Vaporflys escaping the ban (or just paying enough money), a new panorama episode into Mo and Alberto Salazar, Tokyo Marathon mass race cancelled over coronoavirus with 35,000 runners effected - I hope this is not an insight into what is to come for the olympics later this year, and finally on a positive note a new 5k road record 12:51(4:08/m) by Joshua Cheptegei and also a pole vault world record by Mondo Duplantis 6.18m, worth a watch incredible.
Whether it be positive or negative athletic news you can not disagree with the fact that such events add to the drama around the athletics events and I do believe that the sport requires this to attract more attention and add some spice to the events especially given its and Olympic year. This leads me onto what I believe UK Athletics should look to initiate and emulate the US Olympic trials.
US Olympic Trials
With just under 2-weeks to the US Marathon Olympic trials it is an exciting time for US distance running with all off the top marathoners getting to race head to head for those 3places. What makes this affair so exciting is:
Story lines - there are so many different story lines and backgrounds for each individual lining up on the 29th. Whether it be the seasoned athletes like Jared Ward, Scott Fauble or Bernard Lagat (45) or you have the track specialists like Galen Rupp and finally the ultra runner Jim Walmsley. These are just a few names and the women’s line up is even more exciting. But each athlete has a point to prove and wants to pick up there ticket to Tokyo.
The Course - recently it has felt like marathon spectating has been all about getting the quickest ever time and there is a pursuit to try find the flattest course. This has been emphasised by the sheer growth and attention on courses like Valencia, Dubai or Houston and in turn it seems that the aspect of racing one another has become secondary. This course in Atlanta is rather lumpy and as you are aiming for places it should be a very exciting and tactical affair as it is all down to the head to head foot race.
The point hear I want to make is that UK athletics should emulate this. Given the healthy state of UK athletics especially marathoning there should be a trial event that sets up who gets there ticket stamped and to entry this race you need a qualifying time. Not only does it put pressure on each individual athlete to show up on the day and perform, just like what the Olympics requires but also gives your top club runners a goal to aim for and to attract more awareness to the competitive nature of domestic athletics. Of course we have London however I do believe there is the depth of talent in UK running to host such trials without taking away from the London Marathon. So please UK athletics let’s get this in place to see some of the nations top marathoners go head to head.
I finally think I have got rid of those flu like symptoms over the past week. I was still lacking that top end VO2 work but put my head down and ticked off two workouts that touched on those threshold paces. Thursday was meant to be alternative ½ MP + 10k pace but given the conditions I was only able to hold 1/2MP for 12*1k (90”) with a total volume of 15miles avg. 5:25/mile (3:26/k). I was in chamonix this Sunday and rattled of a solid workout long run made up off 3*5miles on the loop (350ft) I was able to progress each loop kicking things off with a 31:37/29:22/28:40 this last rep was avg. 5:42. I was rather pleased with this as given Chamonix isn’t too high you still feel the altitude at this sort of effort and the undulating nature of the loop makes the final 2miles a real drag.
Only a few more workout to get myself in the best possible shape for London big half, so it’s time to knuckle down.
What the week looked like: Lower milage but larger volume sessions
Weekly Cool Down #1 07.01.20 A week in Chamonix really takes a lot out of the body trying to fit in the running on top of the skiing meant that I went into this past week with tired legs and a couple niggles specifically in my hamstring and right ankle. Robert, kindly squeezed me in on the Monday to help work out the niggles and flush out the legs ahead of Wednesday. Wrap Up Monday: AM: 8miles @ 7:07/m - massage session /PM: 60min cycle Tuesday: AM: 6miles @ 7:07/m / PM: 6miles @ 6:54/m - This was a different approach to telford so really took it easy on these runs but inluded some drills in the PM Wednesday: AM:1.4m WU - Serpentine NYT Race - 31:51 / PM: 5miles @ 7:15/m Thursday: AM: 12miles @ 6:52/m / Gym session - included kettlebell and plyometric drills Friday:AM: 8miles @ 6:52/m / PM: 6.3miles @ 6:00/m Saturday: AM: 10min Tempo (5:09/m) - 10* 60”hills - 5*250m (avg. 4:40/m-45”) - this was a tough session but a great one to put in the bank. 10.8miles @ 6:24/m / PM: 5miles @ 7:07/m Sun…
Weekly Cool Down
10.06.20 Hanging onto Dad's wheel down to into Crail Weekly Cool Down - #22
I hope you are all well. Sorry for the delay, I ended up loosing a lot of content yesterday morning that did not save. Very frustrating!
Training took a positive step forward this week. It is nice having the goal to build back to full fitness when there is no rush to get back racing, as I am sure at this time with no races on the cards it’s hard to keep your motivation up if you are in the best shape possible and it’s even harder to maintain it at that level.I have enjoyed just keeping the training relaxed but I am defiantly missing racing and the social scene that goes with it, especially at this time of the year when those Sri Chimony Monday Night 5k start to kickoff.
As I have been steadily increasing my mileage over the last three weeks I have started using a new piece of tech called the Stryd Power Meter. From what I can make out this is the only device out there tha…
Weekly Cool Down 05.05.20
Another one of Dumbarnie Links - 10*150m (running the bend) Weekly Cool Down - #17
I hope you are keeping well and not too stir crazy. All is alright on this side of the screen, I throw myself at training last week and ticked off two sessions that I was happy with and then kept the running easy for the remainder of the week, even though my HR would say otherwise, I think the battery needs a swap out.
This week I tried a session that I have never done before and on paper it looked rather light and easy but I was blooming knackered after it. Having joined the athletics scene later in life via triathlon I feel I have missed out on the traditional route most athletes take when stepping into longer distance stuff. It is obvious that there is a focus on short faster sessions in youth athletics, and I never really had a shot at focusing on this, not that I ever really had a strong 100m or 200m time but I have missed out on working on that max spee…