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We'll start calling you Rambo soon PMJ - Just don't kill any of them eh!
Good session there MH, starting to come together. I've got the masters mile in Westminster on Sunday, then a couple of masters track meetings I think. Glad you've stopped falling to bits Bus!
SW - I Remember watching the 6 stage with a prominent teams coach, he was moaning about one of his lot not doing them because of Berlin 'How much f**king recovery does he want?' I think were his actual words but see what your coach reckons, it is quite close, but I reckon it will be ok.
So 8 x 800 with 80 secs on the paths last night as the track was shut, good turnout of about 15 of us, plus a promising girl from LBAC who has recently joined the group too. averaged about 2.27, slowest 2.31 and last two 2.26 and 2.24. Felt ok, hopefully will help the last 400m of the mile Sunday.
Nice reps Matt. I do try and keep an eye on HR during a tempo and try to keep the effort constant
SC - I guess the worry is getting injured rather than the recovery but we will see! Nationals are the week after where I will be in no state to race! Great 800s, good luck in the mile
Had a panic last night as I saw the start list for next weeks 5000m. I am in way out of my depth! My PB is 90s slower then the next person and everyone is at least sub 17. Had brief thoughts of sacking it off but decided to man up and race it. Will be an experience whatever and it might help drag me to a fast time!
3000 is rightly a bugger - it's more knackering than the 1500 or 5000 for me..only slightly mind. Yes SG - I'm race 25 at 13.35, its the masters mile race, British champs. The whole thing is on the BBC online too, but mine's not on the red button.
SW - Fair enough if you are worried about injury. You'd probably run well there after all the marathon training too. The 5000m will be fun then! Just start sensible and you might start picking a few off. what race is it? Wouldn't mind having a peek at the start list.
Yeh i'll have to make sure I don't get carried away at the start!
Midlands County Championships, this should be the start list https://events.englandathletics.org/competition/2019-mcaa-senioru20-championships--closing-date-12th-may/participants?list=5132
As no quality on Friday, that left today flexi, even for a parkrun turnout if I fancied.
As expected, I couldn't draw the early wakeup 7 days of a week, so went out at midday (to capture the hottest conditions) for some sort of loose fartlek job with random reps, loosely based round segs
Was only about 1.25miles in and had a little dabble up some short incline that leads to a much steeper hill than I realised that has steps at the top. Only needed about 7.40 average, but I was almost ruined before the steps and had to sit down
Literally scraped myself off the floor to jog out to the park down and round for a second go (forgetting to reset the watch til the bottom).
Second go I at least got to the top for what must have been about 80-90secs slower than the guy locally who owns it. Maybe he didn't do it in midday sun a bit not warmed up
Jogged back down at about 17min miling, remarking to some old guy in a turban that it's "Not much easier downhill", and getting a "yes" (thinking - who is this shirtless clown), and erm off we went.
1/3mile down the road, had a 0.6m or so thrash down an incline, whipping up some low 5s pace. Obviously some guy had somehow mustered about 4.50 on this stretch, and checking on his strava quite amazingly had the 6-7miler at 7.30ish average titled "icy/snow run - only fell over once"
So in the ice, some guy, who has already fallen over once, has somehow done a 4.50 paced 0.6mile stretch? It's not even one you can say "that didn't happen" it's just mad.
Ok, half a mile on, I threw a quarter mile in. No idea where the actual seg was , but finished at 1.15ish pace. I suspect that needed to start slightly earlier, and be slightly quicker all in.
Mile on, put a threshold type mile in, where I exactly knew a seg was, as I'd nicked it once in Johnas training, only for some geezer to take it back doing a 10miler in about 60.22!!
Slight decline, but makes up for it with a dodgy footing stretch past a petrol station, and then an even dodgier long grass section next to a busy road, plus a few ever so slightly dodgy road crossings.
Moderate 5.52 for 0.91m needed, but saw it out for a full mile a bit quicker, just stopping as some woman blocked the path pulling out of her drive. Phew, I thought, and would have been scuppered if I'd needed even 0.01miles more!
Nicked the seg though.
7.5miles all in, and that didn't feel that easy. Maybe because I only run one Saturday out of about 10 generally?
Shows those town tempos were some great training! 6.5miles or so rampaging around in the 6.05-6.20 mixer depending on what year...
Nice one Phil - certainly good to see you turning out at a decent race again. Looks like you do what I do and allow a "Blag aim", and enjoy coming out under
Dashers had a heck of a turnout, 35.41 from Jill a terrific result, 29secs ahead of her at the Marlow 5 - I dare say I wouldn't have been 29secs ahead, and wouldn't even want to put money on beating that.
Bus - way too technical for me I'm afraid.
Simple doss about day for me, getting up late, heading to Marlow to sweat / pant an 8.5miler out, and erm that was it.I definitely need to put regular turnouts in, as I can easily turn to thoughts of, "is this hard work at 7s" and think about breathing, but Maidenhead, Marlow especially, and Sutton Park 5k came out fine.
Like Phil, I'll try and get some 5k turnouts in. Ideally I need 3turnouts in the next 3 weeks to make Endure race number 250.
The Bus said:
Battersea Park Sri Chimnoy ones Reg? Good work Philip. Glad it was a freebie for you mind as there's been some shocking reports of poor organisation for the price!
28 May – Burnham4 June – Cookham 11 June – Handy Cross25 June – Maidenhead2 July – Marlow9 July – Datchet
Hopefully they can make Marlow a full 5k this year, so some of us don't rock over the finishing line apparently in a lifetime pb, then think, hang on
Similarly, limiting Wycombe to 5k would be nice!
The Bus said:
Vet Runners UK on FB mainly Philip (I am a member only to get 10% and free delivery off sportshoes.com - it has its moments, but is mainly a group very slow, fat, old whingers telling each other how great they are doing a 35 min parkrun ) Biggest complaint seems to be they ran out of medals, t-shirts, goody bags and, slightly more concerning, water.....