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"this feels dreadful and hard, but is over quickly, and you can do loads of turnouts" stuff...sounds great - where do I sign up?
Talking of which - track last night 6 x (400,300,200). Can't remember recoveries as they were - 200m start to 200m start for the 400, then a 100m jog recovery to 100m start for the 300m (taking you back to the 200m start) then a 100m jog to the 100m start for the 200m, taking you to the 300m start, leaving a slow walk back to the 200m start for the next set. Easy Felt good, 400's generally 66/67, 300's 48 and 31's for the 200's, last one 28.
Looking forward to our relay tomorrow...
I'm on leg 6, 4.7 miles. Pretty flat, but one off training group has the v40 record at 27.02, so I'm going to have to do sub 5.45's to get it. He's also doing leg 6 and did sub 16.30 at the Ipswich 5k recently. We both agreed though last night that you can't taper for the GSR relay! The leg is flat as a pancake, so should be fine. The finish is right by the pub and there's a great barbie there too.
Joe - Alan Barnes from HHH usually organises a city/HHH team for the GB relay.
SW - Use old flats for track stuff over 3,000m. Not dared a 5,000 in spikes yet. Use my old Hyperspeeds.
SG - I was going to say something similar to Muddy, I take a full week off running after a marathon to reset mentally & physically. You've got lack of sleep to recover from as well! Although I was running similar paces it took me 4-6 weeks to feel fit again after Manchester!
10000m went well last night:
Race was at 7 so left work at the usual 5 for what should have been a 45 minute journey so plenty of time! As usual this didn't work out, traffic was a nightmare and I seemed to be getting nowhere! Luckily Lewis (my coach) had come down to spectate so had signed me in and picked my number up. The back up plan was for me to run to B race which he would also enter and then pace me round. Arrived at 18.35 so time for a quick change then just enough time to jog a mile and do a couple of strides. Quick discussion on tactics then they lined us up for the A race.
Gun goes off and I settle in at the back for the first lap which comes in at 1.25 so a touch quick but nothing suicidal. Release the two in front of me are slowing so go past and work to get onto the back of the next group over the next 4/5 laps. 1600m comes up in 5.51 so almost bang on target. Race has settled down now so there are 2 guys who have gone off alone way out front, a group of 3 about 15m ahead then our little group of 4 which I'm tucked in nicely at the back of.
Lewis timed us at 3k at 11 flat (36.40 pace) and we seem to be slightly catching the group in front. Stays this way for the next few laps. I'm hoping we will latch onto the next group but we don't seem to be getting there and we seem to be slowing down so I decided to take on the pacing. Didn't feel like I had increased the pace but the lads behind me sounded like they were working fairly hard! Gap to the next group was around 60m by this point so I just tried to maintain it.
Was solo from this point as I slowly dropped the group I was in. Didn't get a 5k split (wasn't wearing a watch) but made sure I kept working hard. First place came past with around 6 laps to go followed by 2nd with around 5 to go. Managed to tag onto him for around 3/4 of a lap before he pulled away. Through the kitchen sink at the last 4 laps to make sure I came in under 37mins!
Final official time of 36.55 so a 49s PB. Really enjoyed racing on the track and definitely something I'll be looking to do more of in the future!
Nice one SW - Well judged.
Muddy, yes it can get tricky in the 3000, but 5k should be ok, just get the lap times divided up and you should be OK. Helps if they have good timekeepers. At the MK 5000 they have someone on the 200m start calling out predicted finishing times - really really helpful.
SW- excellent turn out. You're going well, and no reason not to for a fair while.
Keep the 10k track and road separate though, or you're asking big questions for your next road turnout
Have a "relay" good time SC (ahem, Bus type gag ). I'll be sleeping tomorrow through, that's for sure!!
Bus - that's exactly the view I'm taking. I can't be taking 5 weeks to recover from this - the summer will be gone.I dare say those saying endure was tougher than marathon were doing the classic "most recent is toughest" type thing, as there's no way having so many gaps in between can mirror that increasing fatigue, both mental and physical - and thus recovery may still take a while - but not nearly as long.
I can literally see the difference day to day as it is. A complete day off tomorrow, something longer than 4.5 sunday, and hopefully i'll get back to 75% of normal mileage upwards next week - and back on the sessions the week after at latest.
Our top man is going a 10k race sunday. That'll be interesting to see how he does. I wouldn't dream of racing so soon!
Joe Blogs-BR said:
SG - thoroughly enjoyed the Endure write up. Epic stuff. I've done a couple of those things. A 24 as a team of 4, and as 12 as a team of 2. Definitely preferred the latter! Seems like recovery is going well, just don't rush back too soon.3 years in a row I've organised our lot for the green belt relay - 4 teams as well, it's always fun and games. Really great event actually, and none of this running through the night, and we all have too many drinks on the Sat. Most recent write-up is here;https://spragginsblog.wordpress.com/2019/05/28/green-belt-relay-2019/Summer is flying by and suddenly I've got an ironman to do in a little over 2 weeks. Swim and bike seem to be trending upwards, but my legs haven't felt good once since London - ridiculous!
Quite the weekend! I had to check what we were doing that weekend, as I remembered something clashed. It was Masters Relays in Birmingham.
My old lot Sandhurst love it though, and one leg passes through West Wycombe, as I remember seeing it on one of my training runs. I had to wave to the organisers to make sure they realised I wasn't part of the race and going the wrong way!
And ends at the Hawker centre, which is where we also did a nice little relay - the River relay.
Which is where I think Phil did an offroad marathon once.
Bus - stay safe son!
Slightly different Saturday for me versus last week then! A teenage dream, of a lie in and real doss.
Will aim for an 8miler tomorrow, see how that feels, and increase if needs be. That'd take me to a mere 32.5mile week!
Hope the legs allow a return to 50 next week.
Come on son, I've done 24.5miles in six days now, with 3 full rest days, and nothing further than 4.5miles in a go - got to be the lowest output in 3 years.
Meanwhile I've watched people from the same event do 10milers the day after and race midweek!
I've got to be at the more sensible scale of recovery in the scheme of things
Well now your foot is OK Bus - this is your next challenge
I think I just took 5 mins off my life expectancy by running against the traffic along Euston Rd. Ugh. Just tootling too and from to work until Weds night now.