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You may be right DT - I was being lazy and hadn't reset my watch for km reps, so was stopping manually after 0.61 miles. I think this is marginally shorter than 1k. Both times the watch said 6.34 pace and 4.00 exactly as the rep time.
Or I'm misremembering the pace shown on the watch - perhaps it was faster.
Take it easy, JGav.
That's a shame, Andrew. I recall a few years ago, for a few years, just rolling from minor infection/cold to the next one. I've been very lucky for 18 months now with a 2 day cold over xmas being the only real issue since early November 17.
Not felt great though this week, some residual fatigue from a heavy weekend away. Managed 10 x 1km off 1 minute on Tuesday at hmp-10k pace. Started at 3.57 for a k and progressed each slightly so last 3 were 3.47, 3.48 and 3.47.
Yesterday I felt shattered but managed to get my 12 mlr in. Just an easy 5 today before a tempo tomorrow.
Jgav, sometimes when I have had even 5 days off running, I have all sorts of aches and pains when I go again and feel quite clumsy and inefficient. It usually takes me 2 weeks to break through that.
Haha, Ashby, the race that definitely isn't a race currently has the best race day forecast i've seen in a good 18 months!!
Ashby will be starting at easy, probably 5 miles, then slowly progressing to mp, sitting there a while then finish strong and faster than mp.
Well they say adaptions take circa 7-10 days to kick in on still progress to be made, however you may want to cash your chips and make sure you get to the start line in good order as opposed trying to eeek a bit more out and miss the race.
Alehouse, I read conflicting things. I've heard 7-10 days for lt and speed quality sessions to come through but then 2-3 weeks for endurance gains from long runs.
Yes, the trick is to get a bloody good session in Sunday, but be able to move into 2-3 further big weeks.
Well done both DT and JGav - sounds like successful HMs for you both!
At the moment, I feel a little like my body is all over the place. I've not been able to shake this cold for 2 weeks now, and the bad back (a result of the excessive coughing) is much better but still sore and realistically isn't going to get better until I can stop coughing!
As such, Sunday's run was a simple 4 miles rather than a long one. 18 miles for the week. I am now less than 2 weeks for race day and the way I feel at the moment I am tempted to sack it off as I doubt I have much hope of a pb, bearing in mind my training has been all over the place since the end of February. Very annoying, as Sept through to Feb I managed consistent mileage, improving sessions and no injuries, so it is so frustrating to have had such a rubbish run of injuries/illness over the last month.
Andrew, If no longer ill, I would still take in the race. You might surprise yourself and at the very worst there is the fitness boost from the race session itself.
JGav, good work on the pacing. Nice impulsive signing up. Sometimes we can procrastinate over these things too long and hard.
I won't be running an Autumn mara this year. I was only really do 2 a year to get sub and that is done now. This will be my 5th successive mara campaign in April so I want some time targeting other things.
Very slow 4 yesterday, quads are sore from the combination of hills and vaporflys. 6 easy tonight planned.
I can't swim (I can enough to splash about with kids etc) at all, JGav and hate being under water. I had lessons about 8 years ago to get me from unable to take my feet even off the ground in a pool to being able to do a length properly etc, but that was my limit.
Basically, I can't remember the last time I raced other distances which were the target and for which I tapered for etc plus I haven't used my road bike in 2 plus years so hope to do some social cycling as well as trying some other gym classes that look very good but I don't really want to incorporate them mid way through a cycle as I will no doubt ache for a bit from them.
I and my family just need a break from entire Sundays dominated by long runs and recovery and me constantly evading social events as I have a 20 to do the next day.