Howdy, Stranger!
Categories
Options
My Last Run
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Never been passed by a tree. There must be a joke here but I'm buggered if I can think if it!
Fab if you could get that 4.15 but the pressure shouldn't get to you.
I trust you won't be running a parkrun the day before The Big One?
Today I did my last double figures run - 10 miles. Was cool and sunny, perfect. Started slow (well sluggish - it usually takes a few miles for my legs to get moving) and at 4 miles it already felt like I'd gone a long way. But soon as I started to push the pace it felt a lot better. I finished with three miles around MP, which felt quite challenging, but I was wearing my big squashy Invincibles and I expect it will be easier in my Vapors with a bit of race day magic sprinkled on top.
The Eastbourne 10k was fine. Fantastic conditions at the scenic end of the town, quite near Beachy Head. A,well organised and very friendly event.
43.37 from me was a tad slower than I expected but the course was more than a tad harder too. When I see 'prom' I expect flat. And the prom part was flat. The rest of it was a long slow uphill slog followed by a steep, short downhill section that you needed to run with the brakes on.
So not a PB course. However, I won the 60-69 age cat which was why I went. So no complaints at all!
Cal great to see improvement and all the effort syncing up ! What is the Chrome plugin you are using ? I user the Parkrunner app with some fun challenges but only available on iPhone
Good running as well John, 43m 10k is my next target I think.
I had parkrun with the dog, his usual 'I want to mark every 30 feet' and the the Great Bristol Half Marathon Sunday. Paced that @5.00 to try get my bessie to 1.45 but we failed, he blew up around 14k and managed a 1.50. I busted out 2 quick k's at the end to try get under 1.45 but ended up 1.46 - I'll take that.
Best takeaway from that is the pace felt easy so a long as I rest and recover well now Cardiff HM on Sunday should be a good tester. Looking to beat PB of 1.38 and drop to below 1.35
Doggo got carried away with our sprint finish
Was this Bristol course a fast one? I I saw on you tube someone a bit disappointed at missing her target for the 10k saying that the course was twisty and undulating.
Of course we all are tempted to blame the course (e.g. me at Eastbourne) when we dont quite perform to the optimum.
I really can't do that at my local flat, straight, out and back Worthing parkrun or the upcoming totally flat 10k which I am really targeting as an SB. But if it's windy then I can always fall back on that as my excuse of choice.
And like you I'll be aiming for a sub 43.*
*unless it's windy, of course!
Bristol I don't think is particularly fast and I agree undulating and many many corners. I had a horrendous race last year aiming for sub 50 in the 10k, so this year was to make up for that. The first 6k is all slightly uphill which we think was the reason he faded at that 14k mark.
I'm really hoping that Cardiff is not windy Sunday. The barrage at the bay can be horrendous and will ruin any type of PB for me
Anyway light run for me tonight, by butt still aches but amazingly my legs were fine the day after !
DH, I'm concerned about Sunday too...it's going to be quite warm but also wet and a bit breezy, none of which fill me with joy. I'm hoping the forecast changes before then.
I use Running Challenges: https://running-challenges.co.uk/
Works for Chrome or Firefox.
5 miles today...nothing remarkable. Got a big and expensive trip to the dentist tomorrow. Joy.
Cal (and DH) isn't it funny how we as runners suddenly become weather obsessives in a race week.
We've all been caught out at some stage: in my case the London marathon which was 25 degrees C ina week that had been chilly.
All the best to both of you in the countdown to your big races.
Thanks for the links Cal, installed. I like the map areas covered, yours must be complete !
8.5k easy yesterday felt good after Sunday. Doing 30m goal pace tonight...
Current Sunday weather is 15c partially cloudy with moderate breeze... No breeze would be nice but so far could be worse
Also looking forward to the mile 11 hill !
Today, the third day in a row, a 30 minute hilly session in our local cemetery, including the 1k run uphill to get there and then the return downhill to get home.
Rest day tomorrow in prep for PR tourism on Saturday......
Managed 10k last night, 6k @ target pace for Sunday... It's going to be struggle and considering restructuring my planned pace/goal
Either go out and be a hero or go out try be hero and spoon the lot !?
2x rest days for me, easy local Parkrun (not even volunteering for pacing this time) and then the big one...
Can just about move around and had to abandon plans for the parkrun which also involved meeting up with a fellow runner from the mature runners thread ( not to mention meeting my 2 sisters en route!).
Oh bugger!
Looking forward (from a prone position) to reading race reports....
DH, good luck.
Up in Manchester now so did Fletcher Moss parkrun, which is a gently undulating course on gravel trail. Took it relatively easy in 29:12.
To cut a long story short I did make a last minute decision to run the local parkrun yesterday. Totally stupid but somehow managed 20.32. Felt not too bad for the rest of Saturday but.......
Dreadful night. Serves me right!
Hope you both emerge triumphant and unscathed from todays races!!
Chester was pretty tough. I decided to give 4:15 a punt and managed to stay on target for around 15 miles but legs started to suffer and I got slower and slower. But I kept plugging away, refused to walk (even up the hills towards the end) and came in at 4:18:52. Which I'm OK with. (Also Chester has very nice swag).
DH how did you do?
Cal that is a grand effort and so close to the 4.15 target congratulations...
My race, well went. I managed a PB by 3 seconds which in all honesty I'm disappointed with. Realistically I was aiming more 1:35 not 1:38, but 17-20k my splits dropped 10-15 seconds per k and it just went away. Around the Roath Park lake the one side is up and up, then other side not as much down before the Fairoak mega hill, it finished me. To be honest I just needed to put more effort in but was dreading just badly dying...
Nevermind, onwards and upwards. Last proper race this year so now I can enjoy a few parkruns, some recovery time before starting to plan for Manchester
I was so thirsty at the end, didn't realise we had a club member snapping
DH, ditto! A PB is brilliant.
As the old git of the thread, I'm pleased for and proud of both of you.
As for me, the back is worse if anything. I can walk OK but bending is out of the question. Nights are bad: can't get comfortable. Hitting the painkillers (very unusual for me).
Hope to be OK for my 10k SB attempt on Sunday, but the SB is looking remote.
Here's a formula:
70lb kettlebell plus digging the allotment minus common sense = much grief!
John thanks. And take care of yourself!
My own bod seems remarkably OK today considering I could barely walk after finishing the marathon. Some aches and pains (I somehow managed to jam my left ankle up in the later stages so it's still a bit sore) but really not as bad as I expected.
Here's a pic my friend took of me coming into the final bit. I'm smiling like Kipgchoge but inside I'm screaming.
Hope everyones aches and pains are getting better !?
Maroon coloured vest for Lliswerry although does look remarkably pink in that picture. It was sponsored by WizzAir so everything else is proper neon pink !
I just want to get back out running now but I'm very aware of too much too soon and injuring myself
At least I still have the dog to walk ! I could struggle through an easy 20 min session and could be tempted...
I don't want to break that habitual habit like I did last year. With no targets I need to create myself a consistent running plan like Garmin gave me over the last 3 months
Back spasm is much worse (just
as well I can't run as I couldn't tie my laces up if I wanted to).
Been there before, although not quite this bad, and it's self inflicted so I shouldn't be drowning in self pity.
But I am.
Will keep a low profile until recovered or at least on the way to it.
Cheers!
Couldn't resist the track yesterday but it was an easier session. 6x 2m reps @<4.00 with WU/CD
Session started late as everyone got together for some unashamedly self promotion of Lliswerry Running
Everyone in finishers shirts, medals from previous weekends of marathons, half marathons and 10ks !
Oh John.
Back out today for a very slow three mile plod. Nice weather for it. Legs not bad.
I'd like to do an easy run but don't think I'll have time. Work, Parents Evening, Dinner, Boys bed time and by that point I'll be done in and still need to walk the dog
4 miles today. Nice morning...enjoyed that.
And it is hilly - a two lap course that is half up, then half down again. That wasn't the problem, though, so much as it's also technical. Much of it goes around farm fields so it's a mix of earth and big stones. Even the flat parts aren't easy to run on. Then it goes into woods, so there are tree roots (actually rolled my ankle twice, though fortunately it was the ankle that has been sprained a lot, so I can go over on it a lot without causing any damage).