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I'm no HR man, but on feel how was it?
Flat out? Or like the ones I used to do at HM + 10-15secs?
Either way sounds very promising.
Aley - locked in. Me and Phil are dancing down to one tomorrow. No promises it'll be fast, but it'll work as a "tempo/threshold/effort" (we'll disclaimer it after )
6.07 has got to be somewhere in and around your 10k pb road pace hasn't it?
Certainly bodes well
When I came away from a 5-6mile "MP" tempo around 6.00 pace, i'd deffo feel confident about taking a good chunk above a min off the race.
That's the sort of sesh I need to re-install in the autumn.
Decided on a rare parkrun then, only question was where. Wycombe was cancelled, but probably wouldn't have gone for that anyway. I knew some of the Marlow lot were doing Wendover Woods, but decided some offroad slog would be too hard work for the slow time it'd give... (irony as it panned out!)
Marlow it was then.
Looked flat, watched the youtube vid, and thought that's a nice close one, and had been intrigued what it was like. Number 44 I think I saw on Phil's reference.
Easiest parkup ever job. Marlow 5 space, but without having to be there 2hours and a short wander to the start.
Saw Mad Dom, and cursed ever so gently, as my anonymous run how it feels job was ruined. I'd have to be dealing with his ludicrously fast start
Few disclaimers in my head about "it's just a parkrun if he did beat me", but remembered the record which is probably about 25-0. (Although 0-25 after the first 400m )
Hot morning, with a bit of wind aboot.
The route has a couple of small laps from the start near the "Marlow 5 last min toilet bushes", ahem..sorry, the "Skateboard" park to the Redgrave statue. Jogging it with Phil, I totally didn't feel the little rise past the statue at all.
It then takes you out over a narrow bridge, down the Thames Path, over a couple more bridges. Most of this is on gravelly rough. You then make a turn on a 6pence round a cone, and come back the other way, before a little burn over some grass to the finish.
I was certainly not feeling up for it in any shape or form. Last min bush break saw me turdburgled by both Dom and some young woman, who hadn't knocked on the imaginary door
Start line was a bit chaotic, quite a long line-up, vaguely using a bin as a reference point! Usual checking out of competition, and usual deal where this is totally pointless, as the ones who look like they'll be fast, aren't.
Off we go.
Guy in red utterly monsters off, with obviously Dom not far behind. The guy in red is either some sort of 15min man, or has gone off too fast.
I'm in Dom's slipstream, and I notice he does this thing after a fast start, of then running very tall, almost marching, as if to ease off the effort, and coast at the same pace. I go by, and am not far off the leader. Slightly surprised by the little short climb at the statue, having not noticed it as mentioned earlier at jog pace.
Soak up the small down, and onto the second lap. Leader in sight, and he looks unlikely to sustain his start I think. Second climb past Redgrave statue, and notice there's a tonne of the back of the field very close in sight. This feels very weird, having basically done a solo run at Runnymede last week, and only just about seen the back marker right at the end.
They're meant to stay left, so we can overtake on the right, but are all over the path. So we're on the left, undertaking. This does lead to a slight concern of how to get across them, as the path turns right afterwards!
Bundle across, face first through a bush, glad that some people walking a mutt stay still, and we're onto the "Main" bit.
Slight sinking feelings about this course, and the time already!
Over a km in then (no markers), and it's around 1.1miles out, then back, then the run in.
Over 3 bridges, which whilst not steep at all, are rickety, wooden, and there's always someone coming the other way. Often with a dog, so you can't quite storm these bits!
Narrow gravelly rough for the tow path bit. Into a bit of wind, yet hot - a strange combo. Panting like an absolute dog (like some of the dogs coming my way actually!)
I know for sure that this won't be fast, when mile 1 is only 5.49, but I remember getting in sub 18 at Pennalta parkrun in Wales when purposely setting off at 6pace, and then ramping up later. That was a similar sort of out and back type course, but I have to say there were none of the "reducer" factors of this one - footing was great, no bridges, congestion, and no fiddly loops first etc.
Keep the honest effort up, where I am will do today, just seeing Dom off.
Can't quite remember if I got to the turnaround point 2nd or 3rd, but must have been 3rd, as otherwise I would have seen very obviously who was behind me, as I didn't know when hearing very close feet. Some young looking Asian fella, who actually was in the 35-39 category!
The turn around is an almost stop dead job. Not ideal, as isn't then seeing exactly how close everyone is behind! Hard to judge distance/time, but Dom has to be 15-20secs behind here. Should be safe with just about 1.3miles to go. See Phil prowling just behind some younger guy, and get a bit of banter at being "Only third" from an old Marlow Striders pal
Time is a write off, I'm only just tracking sub 6, slower than for the Marlow 5 and around the same as Maidenhead 10miler I paced sensibly on a very hot day.
Now, I know I'm not at peak 5k mode this summer, but something in the 17s is where I normally feel I should be in a 5k series, be it low end for the fastest courses, and top end for others.
So I am wondering, as the effort measured in breathing sounds hard.
Back past the whole field, watch the Asian lad pick his moment to storm past the long time leader, and am literally picking off sightss, ships and bridges to the end!
People mostly keep left, but there's little spring in the surface, and I think the risk of someone suddenly jumping out with their dog does keep it subconsciously sub par!
Final bridge, left hand turn, and am surprised to see the long term leader is just a short space ahead, so much so it's 4seconds to him without too mad a storm in.
18.25 for 3rd then.
I've only done 2 parkruns slower than that - one at the end of that epic 16mile day New year's day double parkrun last year, and the dodgy "pro rated" 18.44 at Gadesbridge, that would have actually been comfortably mid 17s if the proper application.
I know that locker full of excuses above definitely contributed majorly, as you don't lose 40secs at 5k in 10days or so.
But I suppose there's always a chance the adrenaline/want isn't as high as it can be at 9am on a sat I suppose too. Easy to "settle" too.
Marlow summer series 5k was 17.45, and that didn't feel as sharp as it could have been in the slight post Endure lull, but 40secs down is severe. 1 min off Battersea Park best of year.
Dom came in at 18.59, and he'd done an 18.03 at the Marlow summer 5k. He does have a mad 2month period of 2 races a week, plus a session, which doesn't help, but good to see another comparison and that's it not just me.
If Dom hadn't been there for that similar reduction, and I only went off Phil it'd be less easy an analysis, as Phil's parkrun account is tough to read in between the pacings and off form stuff. 1 sec quicker at Wycombe in April, but I dare say he'd take a real chunk off that there is putting a 20.40 in here. He's lacking that quick course at somewhere like BP as a comparison too. I reckon he'd be sub 20 there now.
Winner "only" did 18.07. No PO10 account. But has taken his Marlow time down from 19.12 to 18.07 over 4 visits from 22nd June.
V50 in 4th did 18.47 and I note he's done an 18.11 at BP in July.
So a few bits, and pieces, and I guess we file this as a "solid" bit of training!
Stevie G said:
Not much stress at all for this one, whereas normal races id wake up smothered in adrenaline.13 just done. 7.15ish. 30sec stop at wyc ground to say hello to a couple of club mates attempting to race the wycombe 10k or half. Offroad and tough. Sooner them then me.It's like running through an air swimming pool today. Drench fest!I could well imagine a repeat of wyc 2015 if trying to race the half. Know your strengths and limits!
Muddy - I certainly felt that way about Berlin in 2015. Ran well, so I felt I had 'got away with it' to an extent and glad to stop my Marathon 'career' at that point!
Nice parkrunning SG & PMJ and promising training from MH & SW. Great racing Aley - I'll try and put the 25/10 in the calendar for a LFOTM. Don't fancy that pub again though, a spoons post race this time!
Nice little trip on the train to Worthing Saturday for the SAL, but crap time. Quite still when we got there, but the breeze started building and by 3.30 there was quite a stiff wind in your face down the back straight. Was up against my team mate Arlo (Uni age) and a Herc Wimbledon guy who had done 8.50 for the 3000 earlier in the day.
Set off fairly briskly, 67 for the first lap and was in the lead by 300m or so. Kept it quite fast into the breeze and didn't feel too tired and went through 800 in 2.15. Starting to tire a bit, but thought I was going alright, although I got a shock with a 3.07 at the bell, slower than I thought. Anyway, thought I'd try and put the peddle down, but into the wind again it was tough and the HW guy sped past me (wearing clown shoes too!) on his way to 4.09. Around the bend I was in jelly leg territory and Arlo came past me. Ended up staggering over in 4.16.
Thinking back, my guts were a bit 'loose' before the race, plus the 8 & 3 on Weds night probably didn't help either. Just shows the extra effort into the wind takes it's toll later.
Short 7 miler yesterday as the missus was at Bedford stadium doing her officials course. No race until Saturday week at MK, so nice to get some training in.
Nice one Scotty, nice pic on twitter, presume that's not you with long hair
Back on the early morning 30 x (35 on 25 off) session along the canal this morning, good thing is now I can get through Camden market bit and through to the section that goes past London Zoo. Felt quite hard and was warm in the sunny bits. Cyclists mainly behaving themselves too.
Yes SG, it's a fave session of mine, should basically be a non stop 30 x 200 session.
Good session there too. Do few more and you will get the 400's down a bit. I always find the middle distance in one of those sessions the worst - a 400m in a 6,4,2 or the 300m in a 4,3,2.
Definitely the biggest gaps after I post. Beware the thread killer
Anyway - boring long commute this morning, getting my fix of pollution along Euston Rd
SG - Don't worry, I won't pressure you to talk crap on here if you don't want to I'll do it for you.
SW - More great training - my long runs are getting harder and harder. Looking to the winter, god knows how I can do a hilly 17 in about 7.10 average. Although I think my Hoka Hupanas are almost done, perhaps they are jarring my legs a bit.
Stevie G said:
Just not the easiest time of year to go long is it. Unless you go really slow and just care about distance/time on feet.But as people generally race shorter in the summer, it's the one time of year you can ease off the distance a bit.Also very easy to "wish" the year away, and start fantasising about non humid/hot days of autumn/winter!But I dare say you just need to remember one of those freezing cold miserable dark mornings to see that can be a massive hassle!
That Norfolk relay looks a right mix and match doesn't it.
Legs as short as 5.7 or so miles, yet stonkers in the 18-19.6 mixer.
I'd fancy the former, leg 3, as it ends in Wells Next the sea - old family holiday memories.
Must make even the Green Belt relay look a doss of an organisational job.
Even at Endure, where legs were only 5miles, you ended up hanging about for 5-10mins at times
Imagine awaiting someone doing 19.6miles, and unsure if they're gunning it, or are struggling in! Could be any sort of time differential!
That's interesting MH. Not even a heat issue, as those add on, as well as ups, downs and footing?
There are sites that rate parkun "difficulty". I found one that had Marlow at 274, so sort of midway, but I guess that'd be average conditions, not the hot day on Saturday.
Similarly, I was surprised to see Upton Court as high as 202ish, as that's where I've done probably my 2nd fastest parkrun, of 17.20.
But of course, that was on a dry cool day. A lot of the year, being mostly on grass, the course can be a boggy muddy job. The average conditions pull it a lot lower.
Oddly, I did notice that the Maidenhead 10 this year, on a scorcher of a day was still a 1.2. But I guess if it wasn't that weather it may have been say a 0.2 or something... I don't generally pay too much attention to it, just the basics, like the 6.0 up that Welsh mountain!
But yeah, totally agree parkruns either shouldn't be in there, or they should loosen up the need for a UKA license.
As after all, I bet loads of parkruns aren't the full distance, for one thing loads will be subject to minor amends, and I'm certain aren't subject to the same rigorous measuring as other races, yet they're all treated as if they definitely are.
Good session - the occasional edit down doesn't hurt. I've recently had a few sessions where I've wondered about getting to the end, but generally has been ok.