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Ta chaps - ok less than 1 day was enough of a refresher, so i'll weasel back in if I may
In hindsight I think I ended up more depleted than I realised as went out midday and was probably out for 3hours (then another 3 hours writing the report ) , and then went to sleep still hungry, so that probably didn't help.
Also remembered that a colleague at work is currently critical in hospital having had her horse land on her, meaning a bit of over reading into one liners is a bit ridiculous in comparison!
Not to mention, the thread being as always a great sense of inspiration, so again would be ridiculous to lose it as an outlet.
But maybe i'll try and keep posts shorter (this one aside )
Guy ive been rinsing on the segs took one back today. Cheeky frigger
Sub 5 pace will test it Matt! So just be sure!
TR - turning that auto lap thing off is critical in races if you like to take your own splits.Otherwise you run that risk of the beep going just before you press it, and thus miss the actual split, and take a new 0.01 one!
Marlow 5 is a good example of this - I did just this at 2miles last year. Similarly, one argument for NOT taking your own split, and letting the watch do it, comes in Marlow's 4th mile. It's always way too early, so you'll be turning out at say 5.45 a mile, and you suddenly take a 5.25-30 split and it's unsettling
Not sure what your watch is, but most likely you can program in your session, even if you didn't want to take the auto split off. Then it gives you a nice beep/countdown for the efforts versus recovery, so you don't even need to be looking at it constantly as you come closer to the end.
Aley - thought you'd ramped up incredibly there - pre km/mile clarification. But certainly a great deal more positive than the recent past. Your approach is more than sensible - imagine ruining the hard work to get back to here with something silly.
Bus - does that Phoenix trail also link in from Chinnor, or close by?
I'm still slightly traumatised by once having a run alongside a pal as she cycled, out that way somewhere.
Boiling hot day, no water, her not being content to pootle at my run pace so I had to lift the effort to keep up, added in with her getting us lost, meaning covering a distance that I'm certain was huge, but was glad I didn't have a GPS watch to confirm it - absolutely ruining!
TR - that's the fine line when efforts kick in - keeping sky high mileage with efforts must be a real balancing act. (I say as if I only run a small amount )
Pete is more advert than man in that get up!
Took ages to get out there again today, as had a little look on strava, and noticed some ludicrous times on a stretch in Wycombe, that I felt duty bound to flag.
But 10mins later was still flagging, as one clown had obviously cycled the same route repeatedly over months
Meaning he's probably the top 100 times or so, so will take a lot of wiping out.
Also for a mail to say I'd lost a seg by 1second over on the Windlesham 5x1km race route.No biggie tho, as in fairness I was joint 1st and second to hit that time - so it never sat in my pot anyway.
Weird that matching a record gives you the crown on your run, but not in your history. You'd think it's both or neither?
Nice stretch out, average 7.30 today, made extra sure after a 17. Out and back, with an offroad tickle midway (or so I posted it as on strava!)
Missed all the fun again I see? Anyway, some good exploits on here as ever.
Try not to mention Whiteleaf too much eh everyone? You know I drift back to that Ibiza holiday
Been doing a few bits and bobs, went over the field near my house on Thursday and did a grass session, 5 sets of 400-200-200-400..60 secs break after the 400 and 30 after the 200's. Out and back jobbie, pleased that I have got the free Garmin now and can measure these reps out.
Friday morning was a painful 9m, the leg was properly annoying.
Did 12 hill reps on Saturday lunchtime, each about 300m, took me about 76-80 secs. Only fly in the ointments were after the first rep I noticed that I couldn't see the screen of the Garmin properly in the corner. Nothing wrong with the screen, but I instantly realized it was an ocular migraine visual. Quite hard to describe, but it's a bizarre Technicolor jaggedly line, mine come in from the right hand side of my vision, become slightly more central, then drift back to the right and ten slowly disappear. It's usually a handy sign to get some headache tablets down! I get these about one every 18 months, and they are pretty mild tbh, mild enough to run through I mused - so I carried on and they actually went away quicker than usual, must have been the fresh air.
Then! The black clouds approaching unleashed their hail - so the 2nd 6 reps were in the stinging hail! so interesting rep session
Yesterday did the standard 14.5 mile long run, was up to 7.15 miling at one point, but notched it up to 6.40-6.50's for the last 4 or so and got ot down to 6.59's by the end. Quite warm and windy, so happy with that. Woke up with a headache this morning, so just went for a family walk today.
Got a 5 mile time trial coming up - Surrey league v Met league xc showdown. Should be fun!