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Cheers Bus - Hope you are feeling less injured again!
SG - 'Ric's 30 x 200??' I'm sure I mentioned it first but I'm sure Ric did this session before I ever did, to be fair! although I'm not sure if the recoveries are the same, I do 10 with 10 secs, 10 with 20 and 10 with 30.
16 x 400 last night, 4 sets of 4 off 60 secs with 2 mins between sets. Averaged 67/68, only 66 for the quickest- warm and windy so not ideal, so happy enough with those. Nearly on the verge of a blister though doing faster reps with the £25 Salmons on.
SG, bus, I see Silverstone 10k is late this year, Wednesday, September 4th 7:30pm. Any interest?
Very much so big man (pending any unforeseen situation/clash)
Have always wanted to do this one, but has always been bad timing midweek pre Marlow 5
Matthew Head said:
Nicely done on the reps SG. Interesting about not taking splits at 400 on the 800s, perhaps removing a bit of pressure for dead-evens?'Only 66' and averaging 67s/68s, Simon, I wish I could do that Had to shuffle the rest day this week, as I'd planned it for today - but yesterday turned out that I wasn't able to get anything in. No real biggie.Plan today was still intervals, however I'd convinced myself to do 8 x 3min (2mins) rather than 6 x 1km (2mins) - I always find that reps for duration have less pressure than reps of distance. Probably because expectations are more dominant with distance than time.Rough plan was to see if I could hold them a bit faster than the 2mi threshold from last week (6:23s), so had ~6:15s in mind. First two came out as ~6:10s and although a bit fast against the plan, felt pretty good, followed by a 6:05/mi - bugger, I thought, as it sets the tone for the rest of the session. Manage to pull the next 4 down slightly, with a 6:04, 6:03, 6:01, 6:00 /mi, although it was starting to feel tougher by the onset of the 6th rep (I kept telling myself 3 more to go). Thought I might as well see if I could do better on the final - finishing with a 5:53/mi, which was definitely a push, but a confidence boost.So, averaged 6:03/mi for the 3min reps, but with the recoveries I covered 6.18mi in the 40mins of the session. Pretty happy with that, as it shows a large step in the right direction over the last couple of weeks!
The certain thing, is it's easier to read your splits after Used to drive Johnas mad taking lap splits for threshold miles
But I'm not sure on the splits. I was "vaguely" timing 40 with looks at each 200, but to make that easier I was perhaps nicking or removing a second of recovery to go on a xx.10, or xx.20 to make it a nice round number - lot to overthink isn't there
The "5k zone" let's call it, as I wouldn't actually be doing 5.22 miling for 5k, is a strange one, in that it's a sort of comfortably hard, but you certainly settle for what you're doing - and it builds towards the end.
I have done 800s before where without pushing a bit of momentum builds, but I dare say that's when in form near the end of a block. I was comfy with 2.40s average today.
I really don't know if it's me, but it seems humid every day these days! Other years it's at least been "windy" a lot, or hot, or cold, but humid seems to be my much rinsed out descriptor constantly!
Nice session too . Totally agree on time over distance in that sense. The other day my track was busy, I wasn't too disappointed to edit to 30secs on a pavement instead. Doing them "hard" as opposed to disappointed to not come out 33s!
Generally though, I'm way too stuffed a shirt to go on time over distance. The occasions Mozza sent me out for "1hr 45" or "2hours" played havoc with my OCD, and I still rounded it mileage wise
Nice one Stevie..you are now officially faster than me on our last two performances .
Is that a 22sec pb at 5000m, or do you class road 5ks into the same caboodle?
Made me go and see if they confirmed Tuesday's 5k, and they have.
lost a second to 17.49, and 2secs and 6secs off 2nd and 3rd.
The margin to 2nd especially shows how much you can earn/lose in the last few hundred metres, as I was ahead with 400 to go!
5th a good 17secs behind.
The odd thing is the comparison to the 1st race of the series that I didn't do.
Winner did 16.19 there, and 17.13 here. Similar big margin to 2nd in both.
Guy who did 17.43 here did 1730 at the first one, and his mate 17.43 there v 18.14
A Maidenhead guy did 18.31 v 17.29 in the first one.
Some quite big differences for some reason. I'd "probably" say yes the first one is faster, but not as big as those margins.
The only tiny reducer was the "Pot holes" they mentioned, that saw us hopping a little, but I can't imagine they were any great slow job.
Perhaps as simple as the first race had a higher standard front end, as the first one can often. Maybe simply more people to work off gave better times all round.
Doesn't always work tho..I noticed the young Maidenhead kid who was level with me for 2km, finished about 45secs behind!
Never need too much excuse MH - I was shirt off in the rain once, as it was still warm!
At the back of mind I have Ric's chiding words about how it doesn't help racing as you have to race in a vest - or Aley saying if anything you wanna train in more gear...
but I was nearing the peak of the route, so it was time! It gives maximum incentive to stay a slim weasel too, as no one wants to see loads of bouncing gut.
On the early Sunday starts, if anything I'm getting "less" disciplined with years, as I used to get out close to 7, and now often am messing about and start 7.20-7.30.
Good to see your miles in the 50s.
The race day magic TR - the obvious one that speed is always easier in a race than in training, but also perceived issues disappearing. To some extent anyway!
This time next week will be a peak of knackeration...post endure!
I swear that nipple excuse gets more extreme each year
Tediously transferring my last few weeks to excel, I thought I'd just compare Tuesday's sesh to last year, and realised one slight thing - it was meant to be 2mins in between the 800s, not 90secs.
Last year I did the session twice, once with the full 2mins, and once, again wrongly with 90secs...
The 2min job was 2.37 average, and 90secs last year was 2.36. Was flying relatively then.
So this year's 2.40, while spot on the actual same zone used, obvs isn't exceeding like last year.
Having a look back at the difference in lead ups, last year after a successful Wokingham, I did a number of Datchet sessions, often hill loop reps, plus "Unstructured fartleks" (rampaging round smashing segs), and had the 800s session done as early as May 1st.
This year, after missing Wokey, there was a bit of a threshold lead up to Maidenhead 10 April 19th. Hopefully just a bit later getting up to speed this year
Have been topless on both halves of the reps this week - with water over the head!
Brilliant 5K SW, Really well done and into the 17.00's! Good reps from SG and MH - although for thickos like me it would be easier if you could do 8 x 1k next time yeah? Its only a bit more than 3 mins anyway, might as well eh..Great stuff both though - getting there!
the stunning grounds of Wrest Pk for the 6 x 1k session on Saturday, a nice pan handle, letter 'P' session..from the bottom of the round the loop then back to the bottom, off 90 secs. Came out 3.03,3.02,3.03,3.02,3.01,2.58. I made sure I was doing all of the loop right round to the top to make sure I was doing the full K, but felt good, so happy that the times are accurate enough.
What a difference 24 hours makes. Perhaps it was watching the kid playing cricket in the morning, or what I ate the night before, but the Sunday run was horrible. We were on our way to watch our god daughter run the 200m at the SEAA U20/Senior finals at Bedford, I got dropped off at about 1.30pm in Canfield to run the 13 miles to the track. Didn't feel strong when I started, had to go for one dump in a field and then after about 10 miles in this dodgy pub in Kempston. The a grass snake slithered past me on the river path! (bizarre..). Anyway was a bit of a mess by the time I got to the track. Even though the wind was behind me it was tough and so humid. Yuk.
SG - Its was more about MH doing that session that 3 min session - then timing it in mile pace. Too difficult for me - just do K's and time them Yes, checking K's in a race with miles is a bit mad, apart from the marathon, where checking every 5k is the most sensible option, especially with parkrun now.
I think the al fresco crapping may be due to my favourite dinner the night before - egg fried rice with roasted chicken amd veg. I know veg is great, but it was a real mountain! Too much to handle!