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Sounds like a good tempo then DT. Is it perhaps time to nudge your paces a bit quicker if the pace felt ok?
Dan - good parkrun and hope you got out for the long run in the end?
Gav - haha, the non-stop chat has started here too!
I decided yesterday to only do 5 miles rather than my planned 7 long run - was short on time and I figured that a week before the race an extra couple of miles would make no difference.
Planning a light week, with just a little race pace running tomorrow night, in the hope I will pitch up at the 10k on Sunday feeling fresh.
The schedule is progressive in that each week for the next 4 that session becomes a mile longer. The HR last week was where it should have been. I think it was more a perception of ease having raced a 10k, run a 400m interval session and run a threshold session in the previous 5 days. Therefore running at 6.38mm seemed comparatively comfortable. I'll be doing it again tomorrow when the weather is due to be calm so will see what that brings.
What 10k is it?
I am planning a flat out parkrun Saturday. My legs are still largely tapered from lack of volume so I just as well have a crack before the training gets harder.
Dr Dan- No I am heading to Worcester to try the still relatively new Worcester pitchcroft parkrun. I do pretty much all my faster running around there as its right by work and so its seems silly to not have done the parkrun. I don't find Arrow Valley a course I can perform well on. There is a hill you have to cover twice which on the 2nd lap just cuts me down. Plus it attracts some 400 runners so there's stresses at the start over parking etc. Worcester, I can park at work and run to start as warm up.
I think the interval sessions will take some getting used to!
Andrew- I have been very sneezy and stuffy the last 24 hours....pretty much since I decided I would have a proper go at parkrun on Saturday!
7 miles at Long tempo over lunch. Conditions are decent so hoping for a decent run.
Did my last pre-race session (only a couple of easy runs from here on in) last night. It was only ever intended to be a light one, with just 2 miles at intended race pace of c7.30m/m after a good warm up. Even holding myself back and keeping the pace all fairly steady the miles came in at 7.17 and 7.24. Felt good. Just need to avoid the lurgy (wife and daughter both full of it!) before Sunday!!
How did the long tempo go DT?
Sounds positive, Andrew. I have often wondered if it is genuinely the case more people are ill when we have a target race or we are simply more sensitive to spotting every sniffle. Key races tend to take place in Spring and Autumn where there is more about.
Session didn't happen. Jogged down to the race course which I loop only to discover racing on! Despite Worcester races finishing and closing late October they decided a few days ago to transfer a fixture from Hereford there. I therefore jogged back to work as I knew I had sufficient opportunity to sneak the interval session planned for Thursday so ended up doing 5 x 800 off 2 minutes. Yesterdays session will happen tomorrow, which is a shame as the conditions yesterday were great and my legs felt great warming up.
I am feeling the ominous early signs of the lurgy .....
My last easy leg turner before a race is always something that makes me doubt everything else that has happened in training, just when you want something glorious!!
7 miles at long tempo today which should be just shy of 6.40mm. Same session last week was 6.38 for 165bpm. This was the aborted session from Tuesday. Today the weather conditions had deteriorated so whilst not hugely windy, it was 10mph instead of 5 which on an open racecourse by the side of the river is a pain. I made a bad directional choice also so ended up with 4 into the wind and 3 with assistance. Felt quite listless like I daren't try and run sub 6.40. Came out 6.45 for 163. Still a solid session, just not where it should have been.
JGAV- That's how I feel right now. I am sleeping well and don't have a cold as such but feel a bit drained and shattered all the time.
Yes, I'm hoping it was just a typical pre-race crap run. Had a very poor night's sleep last night (about 5 hours broken into 4 separate chunks) as daughter had a fever and was struggling to sleep with her cold/cough. Today is a planned rest day anyway though.
Dan - that sounds horrible. Were you at home when they broke in?
Gav - congrats to MrsGav. Sounds like a very good debut effort.
DT - hope you are felling a bit better?
Reflecting on yesterday I am still a little surprised by my time. First mile was 7:04 which I knew was a little sharp but I guess it was the usual thing of getting dragged along too quickly in the first half a mile, so I slowed mile 2 down to c7:20. Then I think miles 3-6 were all in the region of 7:08 - 7:18 and I went through 6 miles in approximately 43.30, so knew that barring a very long course I had enough in the tank to get under 45.
As it happens, the final mileage on the watch was 6.27 so I had to go at 6:15 pace to get across the line in 44:53. I felt I could have maintained that final effort level for a bit further too, so perhaps I could have been brave and kicked for home a little earlier, but this being my first race in months and off only 6/7 weeks training, I wasn't sure how much I had left so perhaps played it a little conservatively.
Anyway, onwards and my 10k target for 2018 has to be to get that time below 44 minutes, and possibly close to 43 minutes if I get in a really good year of training.
Couple of rest days now, before an easy 5 miler on Wednesday is the plan.
well done, Andrew. Finding the right course might be enough to get you sub 44 now. If you consider it is not unusual for a 10k to measure 6.17 miles that would be 160m less to run which would be the best part of 40 seconds saved. Also now knowing that 7.10 pace is attainable you could attack it at that pace. I tend to like to take 10ks and halfs in pairs. The first one is a sighter and the second a more knowledgeable attack. For example in September I did a 1.24 half which was a pb but didn't feel I had performed all that well either for one reason or another. Then 2 weeks later I did another half knowing that sub 84 pace was achievable.
Well done to Mrs Gav.
Dr Dan, what a nightmare! We keep our doors locked all the time. I suppose that's much easier to maintain when you don't have older children that are in and out.
Still feeling a snotty and tired today. Fortunately Monday is spin night so I can just go along at whatever effort seems good.
Dr Dan, hope the foot is just a niggle.
Due to work and family stuff I had to do my session first thing this morning before work. Plan was 4 at around 6.25mm. I was a little dubious about running this fast before 9am given I can barely run at all before that time. It was apparent in the wu that it wasn't going to be pleasant and even more so 400m into the session.
Came out at 6.38 average. HR stats say that I had the reserve to run 15 seconds a mile faster but my body simply could not tap into that next gear. I clearly wasn't crash and burning though as my last mile at 6.34 was my fastest split. I am still at the dreg ends of this cold so that mixed with time of day took its toll.
That's the last few sessions now that have been off par. Hopefully I can remedy all that with a restful week on Fridays session.