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Muddy - Sorry to hear about the DNF, not what you deserved. Hopefully you can recover fairly quickly
Joe - Fantastic performance! Was good to spot you on the embankment and give you a shout out, hopefully gave you a small boost!
Bus - How are the back issues?
SG - I read about the 7.5 hour pacer. Whether we agree with it or not it was shoddy treatment from VLM to put one on then pack the course away before they can even get there! When is Endure?
Ric - You are looking good for Staines! For what its worth I would have to disagree about tempos. Ran properly they are an essential part of training building speed endurance and increasing the bodys ability to clear lactic at pace.
Building back up now post Manchester, did my first session of 8 x 3mins last week. 2 at 10k (6.00/m) and 6 at 5k (5.44-5.49) off 90s. First 'proper' week this week with 6 x mile of 60s tonight and a 6m tempo on the plan for Friday. Got a nice summer of racing planned:
18/05 - Stratford Parkrun01/06 - Midlands Track Championships 5k - Dean will you be there??09/06 - Two Castles 10k20/06 - Leamington Track 10k14/07 - Northbrook 10k
Quite refreshing to have a few races to focus on rather then just the big marathon goal
So many questions with that little piece Ric. I'm probably misunderstanding it versus some prevo stuff you've said, but i'm sure you'll clear it up.
If someone does a tempo "By the book", how would it come out as an easy run? They're totally different effort levels. I can understand runners overdoing it, local lad Dom style by all means! (doing the tempo harder than the actual race, or not much different!)
A few weeks ago, I did a near flat out type of session very much like you mention there. You told me it was next to pointless as I'd never run that quick in a race?
If a long run lasts 6 weeks, why do so many club runners of all standards do them as a weekly staple? Can't be sheer habit surely? Or do you mean it lasts "you" for 6 weeks as you don't race much these days?
Obvs at your time of running it's a different boat to more frequent younger racers, so fair play that you do it for enjoyment now.
I'm trying something different tomorrow, along the lines of the 2 x1 hour tempo/steady jobs.
Probably 6miles (or 24laps) with 2 laps around 10k effort, 2 laps bottom end of steady (giving myself license to drop to top end easy if needs be!)
Glad you are feeling chipper Muddy, hope the virus clears soon enough.
Seems positive on the back Bus!
Ouch Reg! I stopped playing football after I had my collarbone broken in a 'friendly' game of five a side. Do miss it though
Session went well last night, 6 x mile off 60s recovery. Plan was for first 3 at HMP then progress from there. 6.12, 6.14, 6.14, 6.05, 6.03, 5.56. Really happy with that and felt in control for all the reps. Itching to get racing now!
Good positive approach Muddy.
Good work Mrs R - takes a good coach to get those sort of even halves Shame about the 10k, but understandable for sure!
Good session SG. Pednor 5 might have a big hill, but it's actually an enjoyable route and not too slow - the last mile is very quick! I did a 29:50 there and 29:04 at Marlow 6 days later in 2010 - I must have had amazing powers of recovery as a youthful 41 year old
Also a cracking miles session there SW
I was probably too hasty about my back progress yesterday - it has been very painful again today and won't seem to loosen up. It might be a result of doing a double yesterday, but who knows? Both runs were comfortable enough at the time. Either way, my lift to the station this morning was excruciating. I'm supposed to be running home but just can't decide which I fancy less, running, or a short, agonising trip in the car!!! It's becoming a bit of a drag now after nearly two weeks of it - for you guys as well as me I suspect
See how it is tomorrow
Mr Sikora hasn't turned out "properly" (he's well known for being an unorganised boob - so i'd never rule out not having a barcode/someone else's name etc) since Feb 18...
2015 was his real hot form. A sub 2.40 even quicker than Joe just did by a few seconds in London - super memorable for being in the shot with Paula in her preg/last marathon run out for loads of miles.
He did Abo a few months later but "Only" a 2.44
But his other pbs don't do him justice at all.
Like a 1hr 21 half! Not sure about the splits in his 2.40 but I reckon he probably broke that HM "Pb" in the second half too!
To be fair I thought it was humid last night on my recovery run SG, was sweating way more then normal! Looking forward to a few race reports over the weekend then!
Was quite tempted by Bristol 10k as I enjoy a big city race, decided against it in the end though. Get a few more weeks training in and have a proper crack at the planned races