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Dangerous, looks like you have a busy schedule coming up! Great to see improvements and at that rate of progress a sub 50 10k is well within reach. Much depends on the course and I can tell you (from distant memory!) that the Newport 10K is very flat and fast. I remember it quite well because I was shadowing a runner who systematically cut every corner. It was so annoying I felt like asking him at the finish if this was his PB.....for a 9k.
Hazel, as for 'keeping an eye' on rivals I plead guilty too. Indeed I almost stalk them!
My age cat is of course not overfull (for obvious reasons!) so it's quite easy to locate the guys that run at around my level. I am also such a sad specimen that I actually look around the line up at the beginning of a race to see who looks around my age! Mrs JB thinks this is quite worrying.
I'm 'puppy-sitting' thus evening so I'll try to avoid Swittle's fate!
Well with that he's only cheating himself tbh and what's the point in that. I've turned down PBs based on it being more downhill as part of longer runs for that reason. I live in Newport, well outskirts thankfully, and yeah the course is very flat, as is the Bristol one to be fair so no excuses on those.
Have a 5k in Cardiff next weekend so planning to use that as a meter and run negative splits from 5k/m as a practice, done go off to hard and burn out session.
30min yesterday was and easy/recovery run and man I struggled, legs where still lifeless, weak and lacked energy...
Puppy sitting, I'd be all over that. Love dogs. I've been told I'm allowed one but I need to wait until end of year, re-mortgage, boy starts school, usual life gets in the way stuff blah blah. He'll be my running buddy...
In fact my Auntie and Uncle live in Cwm just down the hill from the festival site ! Small world...
John/Hazel...I always keep an eye on people in my AG too. Unfortunately there's a much faster V50 lady in my club but she's a year younger so I'll get a whole year to myself once I go to V55 next June.
I took an extra day yesterday (did elliptical and rehab instead) to recover from the 20 miler so the 10 miler I did this morning wasn't too bad. Stride length is dreadful but legs didn't actually hurt or feel heavy. Quite enjoyed the run, even though I feel rather dismayed by my current pace. I think I'll be hard pressed to manage a sub-2 on Sunday.
https://www.liverpoolecho.co.uk/news/liverpool-news/big-step-forward-plan-transform-18751521
The frustration seeing another runner 'take advantage' of a course's route faded many years ago but when I ran in events, I used to dislike other 'drafting'. I'd never trouble the scorers: mid-pack all the way, but such actions rather went against the Corinthian spirit.
9pm start last night, a WNW 23mph wind drove me to trails part way along Burbo Bank, and then I collected the dividend of 2 miles with it lifting my pace as far as the end of the prom. Skirting docks & Marina, the last mile was a good deal 'steadier' against the wind again. 71 min.
Dangerous, well, blow me, that is a coincidence. My folks lived there from about 1981-2012 so yes, I remember the Garden Festival well and how it breathed a bit of hope and optimism into the area while it lasted. I also remember watching county cricket at EV - and rugby of course. I did the Cardiff 10k when they were just about to open the Principality Stadium as it was then, I think. They let us finish in the stadium and - wait for it - Rupert Moon gave out the medals. I also saw the opening game of the RWC, Wales v. Argentina. But I never took my life in my hands to go along to support England in the 5 Nations, as it was then.
Sorry - got stuck in a deep seam of nostalgia from which I have now emerged, blinking into the daylight.
Spent 5 hours in puppy heaven last night looking after her. Bliss for me, though not sure if it was reciprocal!
Might find a steep(ish) hill to run up today.............
I still have my ticket from Wales v England 6 nations game from 2019 - I'll leave that there
Good luck with that hill, hate doing them but feel great after them...
Rest day for me I think, legs aching from yesterdays speed repeats but still managed a 52m 10k in that which is good for me
Fantastic on the WAVA rating, john, well done it is a fantastic effort and one I can only dream of. Hopefully the puppy sitting went well.
I got tired just reading about your 20 mile run, Cal, a great effort. Likewise I'm wondering where my pace has gone over the last few months.
Hopefully you'll beat your target, hamster. Likewise my aim is to do sub 50 (having gone annoyingly 50:00:02 at Hyde Park a couple of years ago. I'm convinced I could have done it last year if there'd been any events to run in. Sadly I'm nowhere near fast enough at the moment. Sounds like your training is going well, though.
Good luck for the HM this weekend, Hazelnut. Is it a big race?
Three runs to report on. Saturday was PR at Hove Park, our 4th one back and there are more people turning up now. Made the schollboy error of starting off towards the back and so 'traffic' in front meant the first 400m was a very gentle job. One of my fellow club members who has improved greatly over the last year set off with more purpose and ensured they carved a path through as I meandered quite a way behind. I did see another club member on the second lap about 30m ahead and figured that as long as that didn't increase on the last lap I might have a chance of getting him on the sprint. Pleased to see the gap hadn't grown on the last lap and on the hill seemed to be coming down. However once he was on the downhill slope he pushed on and The gap was too great to close any further. 25 min dead, which with how I was feeling a few weeks back is pleasing, but nowhere near where I was last year. This was followed by a session in the garden. We had new turf put down a couple of months ago and the wet weather had really helped, however it also mean I hadn't been able to
Sunday was a case of getting my partners confidence back after her running issues. We did Adur along to Botolphs and back, 6.5 miles. Grey conditions with a bit of wind as well, we even had a few spots of rain at one point. She was very pleased to have completed it, amazing how much of a boost it is when a run goes well. We now need to start upping the mileage for the Brighton Half in October. I think the plan is to just bimble around and enjoy the run rather than put any pressure on ourselves for a time.
Tuesday was the club run from Preston Park. These are split in to 3 groups, fast pace, medium pace and the gentle job. I joined the medium pace which was led by my PR target from Saturday. Interesting route which somehow had us running through a golf course (nice discussion as we passed a couple of players as to how their round was going), the first 3K was uphill and as we always talk at the start did have us gasping a bit. Then the next 5K was pretty much downhill as we exited the golf course and ended up going through a wooded area resplendent with roots and branches which were difficult to make out in the gloom. Fortunately no accidents and we magically ended up back in the centre of Brighton and running along the Steine and back towards Preston Park. A touch over 6 miles and done at a reasonable pace as well.
G'dog, thanks for the kind comments. I know what you mean about the start of the Hove PR - although the Preston Park one has an even worse bottleneck. Outsiders looking at the Brighton PRs would wonder why some of them are packed out whereas another, Bevendean, only gets about 30 runners some weeks. And then they try Bevendean! You put in a good set of runs and I sense you could be the thread's 'comeback kid'. Well done for putting in the miles.
I had a rare visit to a local park today. It's bumpy but pretty flat and therefore pretty good for speed stuff. Amazingly they've been playing cricket there for 250 years - which few who drive past it would dream of as it's in a very suburban area. Anyway, back to the run:
2k brisk (4.32 per k), followed by 10 minutes of Tabata type intervals: 20 seconds sprints/10 seconds rest. It should have just about killed me but I kept recovering quite well and I can put this down to one of two reasons
1. I'm extremely fit right now or
2. My so called sprints are extremely slow
Maybe a bit of both.
GD, my local, Tooting Common, is so bad for bottlenecks that I won't run it any more. Numbers have been lower thus far so I expect it's been alright but I'm sure it'll soon be back to its usual awfulness.
Just a 6 miler today - actually went under 11 mins for the second half, without my HR going up too much, so perhaps things are improving. Maybe.
There is always tomorrow
Plans were to put a hotel and BMX course on the site, then put the council offices but naturally as everything in that area it goes to pot
Nearest I've been is Milton Keynes Bowl or Bedford Autodrome...
You've had some belting runs recently I've noticed.
Today way supposed to be a 15km'ish run but ended up doing my first 1/2 since April, appalling run. Really struggled on the last 4k where I used to knock these out easy. HR around 8-10 beat too high so I'm thinking I've not fully recover from speed work the other day or it means my biohazard of a son has brought home a cold for me to enjoy from nursery...
Hazel, I've done the MK parkrun (very nice setting it was too). I've also done so work at the Northampton uni, which has a splendid new campus. I'm afraid this exhausts my knowledge of Northamptonshire - although we did once have a holiday in a cottage near Daventry if that counts!
John B - no speed work is wasted, when distance running tends towards pushing out a 'steady' pace.
Yes, Hazel, autumn waiting in the wings, altho' it's been quite humid recently. Your HM will incorporate simple social distancing!
Listen to your heart - that's a song title, isn't it, Cal?
Interested to read of your HR travails, dangeroushamster - any variations provide a ready window to diagnosis. Re MK: there was a sort of travelogue/doco on BBC Radio 4 yesterday:
https://www.bbc.co.uk/sounds/play/m000ytz6
9pm start yesterday: investigated music & lights up the beach, then rounded the dock boundary and bisected the lakes, where 40+ swans were roosting. Beach on return leg, then trail onto the coastal park, where I was brought low by a mini bunker, as I veered to give dog walkers some space. As I lay recovering my bearing, two pit bull type dogs trotted over, friendly and even concerned in demeanour, at once followed by three more! The two lads walking them asked earnestly after my health and I patted every dog and set off gingerly on the last half mile. 61 min.
Pit-bulls! My goodness I think my life would have flashed before me as they approached.
Today a Parkrun - 20.56 so a few seconds improvement on last week but still only good enough to come 3rd in my 65-69 age cat (!). I managed to track one of the others until the last 100 metres or so when I made a feeble attempt to outkick him knowing that (he's a nationally ranked 1500 metres man) it was merely a futile gesture. But that was the nearest I've got to him ever and we had a nice chat at the end.
9 runners had AGs north of 80% which again shows just how quick the course is, even with a nasty little easterly wind. As always a terrifically friendly atmosphere.
That's a good parkrun, John...but goodness, those are some fast vets!
Less satisfactory for me, though. Today's parkrun was Wickford Memorial in Essex, a nice park with mostly grit paths and a small stretch of grass. Very friendly event and mostly flat (one small incline at the end of each lap...there were two and a bit laps). The sort of course I'd normally do in around 25:30, but unfortunately I am still struggling so I could only manage 27:33. I was hoping for some improvement over last week, but it was a vain hope.
I am hoping I can still go sub-2 tomorrow but I think it'll be a big ask at this stage. But I am running with a clubmate who is also hoping for the same thing so maybe we can help each other along.
6k for me today at brisk pace. Then off to the Junior Parkrun to see my granddaughter presented with wristband for her 11th event (= 'a half marathon'). They called her out to the front and she got a big cheer. It was all rather sweet and reminded me just how nice is the running community.
John: most vet categories are highly competitive iirc, maybe because the under 30s, for example, don't take up distance running until later in life. The trick for older vets seems to be stay clear of injury - and, to do that, running in a biomechanically efficient way - not a gift bestowed widely! The parkrun celebrations sound fun. :-)
A rare 'double' yesterday, first for many years. 8am 30 min. with over-the-road neighbour, her first off road experience. She asked whether I ran on the beach at night, and seemed rather incredulous when I said yes! The pace was on the 'fresh' side for me but I think she and I needed to agree on what was comfortable for both. 9pm A slightly more sedate 40 min. over the trails, skirting the Freeport and along the prom via the beach. A reason for my slower pace may well be rooted in self preservation: the head torch & my memory don't pick up every possible trip hazard!
Rural Northamptonshire is nice enough JB, I am always shocked though how little rural landscape is left around the south of Northampton at least - the fields of my childhood are now buried under thousands of homes. Always a shock to come off of J15 of the M1 and see the mass of brickwork.
Sorry to hear about the fall swittle - hopefully no sore bits afterwards. Lucky the dogs were calm and good the lads checked you were ok.
Another good parkrun turnout JB - you need to work on your sprinting then to get that other guy. 200 parkruns is quite a bit considering the long break as well. Well done to your granddaughter for her HM, nice idea they get rewarded like that.
HM for me yesterday - 1:42:27 result - 2nd lady of 8. I was looking for an MP practice run rather than a fast HM result (that is nearly 8 mins over my HM PB). I'll copy my race report from the daily training thread:
The Hagneck Canal HM takes place as a parallel event to the Round Lake Biel Ultra (50k). An out and back with one water station at the turnaround point. Nice route – minor roads and paths along the lakeside with 3 minor climbs (in total 150 metres according to the GPS). With it being a warm and sunny weekend the area was pretty busy at 9 am already – numerous cyclists and dog walkers in particular. This is a low key event – no chip timing but not necessary with a small field as straight over the start line. 40 in total took part in the 50k, 4 walkers took on 40k and 20 runners in the HM.
My aim was to run at my goal MP (4:44/km), a HM seemed a good way to deal with the 12 miles @ MP on the P&D plan I am currently following.
I got to the start a bit later than I had originally planned so did a 1.x mile warm-up checking out the first bit of the course. Brief instructions at the start – follow the yellow arrows on the ground and we were off. I put myself towards the front in the expectation that the HM runners would set off more quickly which was the case. I didn't however try to follow the leading pack of around 5-6 including the first HM lady as I already felt that the pace was too high for what I had planned so let them go. First km was 4.30 – HM PB pace but at least I hadn't started off at 10k PB pace. That was the start of what basically turned into a solo time trial with a number on my front. With it being an out and back route I met the front HM runners on their way back and on having turned myself met the rest of the field coming towards me. Many runners encouraging the others on – nice. I was otherwise caught by one man just before the drinks station who then proceeded to run away from me as I started to wilt on the second half.
Splits were a bit uneven on the out stretch and a bit fast – I would have been better off slowing down a bit to reserve something for the second half. I could also already feel the heat a bit too much. The hill at 2.5 miles was a bit of a drag. I was glad to get to the drinks stations at half way – for once I actually took time to take a few swallows as I knew there would be no more opportunities. Nonetheless I took on air as well as water resulting in an uncomfy glug-glug-glug stomach the whole way back. I struggled to keep the pace up as of two thirds distance already and started to give up mentally. The stretches in the sun were particularly hard work and I resorted to a short walk before the return hill in an attempt to get my pulse / breathing down a bit. From the hill onwards I struggled to find any sort of decent pace – I think it would have helped to have other runners around me but as it was I had to keep on alone and get back to the start/finish. Over the line in 1:42:27 as 2nd lady (1st: 1:33:30) and a bit disappointed the run had not gone better. I did a mara pace over 10 miles a few weeks ago and yesterday felt quite a bit tougher. Possibly a combination of the conditions, a bad night's sleep, accumulated mileage and a lack of PMA when it got tough. I have another HM at the beginning of September to repeat the exercice, I should then better know what to set for my MP.
I was pleased that there was an official prize giving ceremony and an opportunity to have a shower / get changed – something that has been missing on most events since Corona got going. I won a nice beer glass. Otherwise I lounged around a bit to recover in the shade and helped clap in the other HM participants. If I had hung around a bit longer I would have seen the first runner come in for the 50k – a new course record of 3:04. Very impressive considering the warm conditions.
5k Splits:
23:24
23:13
23:57
25:39 (hill and wilting badly)..
Last bit: 6:16
Well done on your double, swittle...and on your beer glass, Hazelnut.
Terrible race today - I should have stayed in bed. My worst half marathon since 2015, before I'd even joined my club and had no idea what I was doing. Haven't go the results yet but it was over 2 hours 8 minutes - the race I did round the same time in 2015 was a tough four lapper in Richmond Park (so more undulating), on a very warm day, when I was heavier than I am now (and it was a PB at the time, which I then knocked down to 2:02 by the end of the year).
First mile was OK but I just couldn't keep up with my clubmate and then I just got slower and slower and I was not enjoying it at all. I kept trying to find something positive (after all, we've been waiting for the return of the big races) but it eluded me. I don't know what's wrong with me but it can't just be the injury...I've had comeback races before but nothing like as slow as this.
During the race I was thinking about cancelling all my remaining races...not sure I'll go that far but I am at a loss.
Cal, look at it as another session in the bank and it's better that doing house work. Bad runs come and go for no apparent reason I'm sure next one will be right up there
After my poor attempt at HM myself I had 2 days off before 11k yesterday which involved keeping high paces I've not sustained running at. Last set of 4 I was running on virtual empty and could quite get the pace but was close at least. Whatever was wrong for HM I think has fixed itself... Will be a slow, easy 30mins today to loosen the legs after yesterday
Double run swittle? Are you training hard or just trying to impress the over the road neighbour
Great Parkrun result, john. I am incredibly impressed with how you're getting quicker and it gives me some hope I might improve yet. Sounds like you did well to get close to a nationally ranked 1500m runner. Perhaps as Hazelnut suggests you need to work on your sprint finish.
That is a fantastic time for the HM, Hazelnut, and well done on being second female. Certainly shouldn't beat yourself up about it. As you say it can be a bit tough to run pretty much on your own. Hopefully the beer glass was put to good use and those splits I'd have been pleased with on a PR at the moment.
Likewise, Cal, well done on your HM. Easy to say don't get too down on yourself over the time - like everyone else I know these things matter to us, but you got out there and you did it. And the form will come back.
Two runs over the weekend. We had thought about doing Seaford PR on Saturday as I fancied doing something flat, however this was cancelled as they were doing a triathlon (interestingly I did my first HM as part of that weekend's activities 11 years ago). Lancing Green was another consideration, but that was also cancelled and we thought Worthing may be too busy due to this. Plus I'd not have been able to keep up with john. In the end it was back to Hove Park and starting slightly further towards the front to avoid the jam. Steady pace, although no club mates to try to chase down. No one really around me coming in to the last 200m to inspire a sprint, however managed 24:35 which is my quickest since it's restarted. Still don't feel the speed is there, however I had done a gym session and a HIIT class on the Friday which I still felt in my legs.
Sunday we decided on a 12K starting at Southwick and running through to Hove. This was more to continue to build up my partner's confidence after she'd had a good couple of runs previously - including posting her best PR time of the year the day before. There was also the potential for a sausage and egg bap afterwards. Headed off west first to take in the harbour entrance at Shoreham - seeing a dredger chugging along with the lifeboat as a companion, then turning back east with the slight wind behind us, we probably miscalculated how warm it was. By doing that we made the turning point at 7K before coming back. The pace wasn't swift, but probably faster than we'd been doing and I felt quite comfortable. So much so that it half crossed my mind to suggest that we push on beyond the 7K point.
Good job I didn't. As it clicked over on her watch she immediately pulled up looking pretty ropey and saying she was feeling dizzy and sick. We hung around for about 5 minutes to see if things eased off and I suggested we do a run/walk back. However she insisted I push on and she'd meet me back at the car. One of those 'do I show solidarity and stay with her or make the most of my run' situations. The run won. Found it quite difficult to get going initially after standing around, however I soon hit a nice rhythm and was posting 8:45 min/miles. I did think about pushing on to the harbour entrance and back to add on an extra 2K, but not knowing how my partner was doing I didn't know whether she'd return before I got back. So in the end decided to make it up to the 8 mile mark. Even then I was waiting another 25 mins - she'd decided to walk it back. I had jogged back to meet her with a bottle of water, but the egg and sausage bap was off the menu by this point.
Cal, oh no! That sound very demoralising. Not sure I can give you any practical advice - other than don't do anything too hasty. (Maybe run without the stopwatch for a while?) Don't worry - I'll post a review of the T. Wells experience.
Hazel, great race report, great time and really good position. You are on a roll. Enjoy!
Swittle, have you got a new training partner now? I don't think you'd have many volunteers for the night shift. You are spot-on about the importance of injury avoidance in later years. I'm walking tightrope - too much intensity in training and I'll be crocked. Bio-mechanically, I think I just about get away with it. (As long as I avoid sprints!?)
G-dog, the Seaford Parkrun along the prom is OK. A few years back I did an HM on the same course - you just flog up and down it and the novelty wears off! That 2nd run sounds a bit stressful. (BTW James was at Worthing on Saturday and I managed a quick 'hi'.)
Dangerous, good run. You'll reap the benefits down the line...........