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Comments
Lurgy is almost gone so eventually got out for my LR: 20.8M of hilly FoD trails in 3:01. Abo’s a lot flatter fortunately & I won’t be running 17M in the Brecons the day before either 😆
Good 28.xx streak, hard to find fast 5 mile races now so I suppose we are luck to have Marlow and Hanney.
I watched some of the marathon at the gym on the elliptical x-trainer thing, only planned 30 minutes or so but time seemed to fly to the point I thought, I may as well watch to the end of the race. Ended up doing just over 90 minutes on it. I need to hit the cross training hard now if I am to get fit again for London.
Just noticed me and matey are shoe twins.
There's Hatfield and Perivale later in the year as well, but yes I've always loved a 5miler, just more neat, enjoyable and shorter than a 10k when perception is they're similar paces.
There were a couple me and a pal did back to back in about 2006, Wellingborough and Lambourn.
I think the former still exists.
Victory 5 was my all time favourite race, but they moved the venue, which now makes it a totally different race.
Had a nice Saturday parkrun: I pace at Black Park every first Saturday of the month and have been pacing 23 or 24 minutes but a lot of pacers were missing (I guess either running London or doing a long run Saturday to free up Sunday) so there was a big gap behind me and it is silly pacing 24 when slower runners need more help so I switched to 26. I ended up running most of the way with another older runner who was the uncle of Nick Goolab (13:27 5k UK record holder, he broke Mo's 5k record but is now second behind Marc Scott who ran 13:20) so we had a couple of grey-haired old guys chatting and a group of much younger people huffing and puffing, trying to hang onto our coattails.
Reg - ouch with the break!! Re: the back issues - I'm on a waiting list for physio for mine - ongoing sciatica potentially caused by a slightly bulging disc, which causes high hamstring pain occasionally as well. I'm aware I need to start doing yoga/pilates, but I'm very good at finding reasons not to! Good luck getting yours sorted.
How do you find the Asics Metaspeed compared to the Nike offerings?
SQ - good long/BAC run. Not sure about stopping at 19.9m though
Jools - I think I'll stick to regular racing as I'd be that person who runs off a cliff edge due to not paying attention. Big mileage!
SG - nice racing. And lots of. You do more races in a year than I've done parkruns in 14! Lol.
Never managed the track session last week. Felt ropey which I was putting down to IBS/poor food choices, but it turns out I had the first cold/virus I've had in ages. Cue Thursday and Friday off, but was ok to pootle 8m Saturday, and a slightly less pootly 11m on Sunday, which left me with 60m for the week which was not too bad all things considered.
It's getting to time now to start getting some thought into my training with London in mind so hopeful I can start to build some strength and regain some speed over the coming months (got GSR in 2 weeks and I see myself likely going around slower than I went through 10m in both Wokingham HM and Manchester Marathon earlier in the year).
He is a 16.xx 5k runner with a marathon best of 2:37 so fast enough to be at the front.
https://www.thepowerof10.info/athletes/profile.aspx?athleteid=746707
He does seem to have messed up his run though, finish time 3:23 off a 1:26 first half. Maybe he just didn't do the miles this year so had a fun start and turned the gas down for the second half.
https://youtu.be/6sQVTl0gN50
Might have been a thrill for 15 seconds, but pretty dim really, unless like you say Phil, he was only doing it for giggles.
The guy I know who did a 23miler the week before did run in the end, but a comfortable run out, which is fair enough. If he'd intended to race it, then obviously a 23 before is ever so slightly non optimal.
And Phil, not sure if it's odder that guy doing that video, or someone reporting it back to you, who reports it back to us, who watch it
Physio yesterday and she's freed up my SI joint and some worked on my external oblique, the latter sent a weird tingling down my thigh so perhaps some nerve issues playing a part.
The odd thing is that it is edited to be start to finish with no commentary. I have seen a few videos where the intent is to share the route etc and they have been sort of useful but this is pretty much heads-down running and if you were new to Black Park it would give you no indication of the route etc.
TT- Yes Ben P annoyingly turns 50 before the International xc in Dublin, but after the qualifier in Derby on the 15th. So another one I need to try and stay ahead of. Solved the trainer issue - bought some more Takumi Sen8 so will wear the old ones for training until they fall apart.
Reg - You berk
So Saturday did a hard 17 miler, half road then half trail with my Carbon X on, picking up clay etc. Really knackered when I go to the end.
Great day supporting the marathon - down to the Farriers Arms at 8.5 miles, then back towards the finish, although I had to walk from Surrey Quays to Embankment, no chance of getting the tube. Met my PO10 namesake, SC from Swansea too.
Reg - I've heard good things about them (Asics' offering) but not from anybody who had also tried the Nike. I might see what they've got at the outlet in Gunwharf Quays in a couple of weeks. That sounds positive with the physio; fingers crossed for you!
SC - nice one with the trainers. Good weekend too between the training and supporting. How will that work with the qualifier then - is it age on the day of the international or qualifier?
Decent start to the week but still not feeling 100% post-cold. Hopefully another day or two will see things back to normal.
Sounds like you're getting somewhere decently though.
16 X 400 last night at Luton around the golf club roads and paths. 60 secs recovery with 2 mins halfway. Averaged 70's with a 68 for the last. Felt ok.
Track last night. Prescribed session was 4 x 1600m + 4 x 400m. I want to start getting my effort volume up so planned to add an extra 1600m at the end. Prescribed effort was 'inside 10km pace' for the 16s, and quicker for the 4s. Ran 5:30, 5:25, 5:26, 5:25 + 77, 75, 74, 70* + 5:28.
* deliberately went out hard on the last 400 as I wanted to start the last 1600 tired (it tickles me that a hard 400 for me is Simon's average for 16!!).
A few more sessions like that and I'm sure I'll start to feel stronger. 6m easy this morning with 3 sets of 10 squat jumps afterwards.
Did a slow 5 yesterday and then thought about the fact I was running 13 miles, 3 minutes quicker per mile not so long ago.
With my pain now on the right side hip area, it seems to make sense now as that's where most the crash damage was.
Nice session TT.
Very good job you didn’t do London, TR. Shame about Abo but the right call. You love Goodwood anyway 😊.
Speedy shorter reps from TT and SC.
Bloody hell, Reg. You do seem to love a contact injury!
Hope the knee comes good soon, PMJ. It was good to see your progression with parkrun times this year.
Pleased now I didn’t do London. The start sounds shambolic.
Got a covid booster vaccine on Tuesday afternoon and was also offered the flu jab at the same time. Impressively efficient. Left the centre and immediately headed out for a 20M run. Probably not text book 😆.
Penultimate and biggest BAC session of 30 minutes MP, 4 x 5 mins threshold, 30 mins MP. All effort based and off 3 mins steady each time.
Used an out and back on the canal so not ideal underfoot, but peaceful and pretty nonetheless. Paces ranged from 6:50 to about 6:30. Nothing huge but a solid session, with 3M WU and WD giving 20M at 7:07 average.
Knackered yesterday and just about managed 5M at 9m/m.
Same as school years, where the September births have that advantage over us mid/late summer birthdays
Good sesh, and Reg, from intense pain at rest to running - that's a decent progression.
TT - Impressive session if you are still building up. Reg - small acorns again, sounds like you on the right track though
TR - Hope you can get the crap off your chest quickly. That what always annoys me - I can have a cold and only feel shite for sometimes half a day...but my chest has always been rubbish and takes me ages to get the glue like crap up. The coughing stops you running.
Quiet couple of days - might have to run in the national 6 stage Saturday, and definitely doing the Tring ridgeway 9miler on Sunday - so saving the legs.
I have managed to pass the baton to my 9 y/o daughter though. She won her school XC trial a few weeks back, having never done it before.
Today was the first race over 1 mile and maybe 10-12 schools, from as far as Marlow & High Wycombe, I guess it was Berks & Bucks. Anyway she came 3rd out of maybe 75 girls and probably a couple of boys hidden there these days too
Impressive run SQ.
Must be a really mad feeling seeing your kid do well at stuff, like a peak satisfaction.
And I do still half expect to see you at TVXC this weekend coming top 6
Nice big sesh as what we'd expect from you.
SC - can't have you going more than 2 days without a sesh or race -it's the law.
XC race on Sunday, which is the 2nd of 3 race weekends in a row.
Had thought about a sesh yesterday, but glad I stuck with the straight 8.5miler with some offroad, that was plenty.
Some strides tomorrow will do and the XC race will take the place of a tempo.
13.5M at 8m/m this afternoon. Nothing faster on offer. Quite enjoyed a MLR st a consistent speed. Good podcast listening opportunity.
It always used to be mid November, starting with the Datchet course which is the easiest, so served as a good tradition - Remembrance day, easiest course, ease the newbies in.
Then the dreaded marathon lot started chipping in "oooh they go too long in the new year for us to do our marathon", so they crept them into October to pander to them.
Now we have 8, way too many, covering early October to mid Feb!
I'm preparing for the usual gentle pressure, and making sure I have my excuses properly booked in early doors - so I'm banking one now for some collateral
SQ - It's taken a while for her to build up her confidence to enter the XC, the school encouraged her to do it last year, but she took her name off the list as she was scared. I won't be surprised if she's beating my PBs one day!
A few targets in between first I reckon