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The Middle Ground
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well done, Andrew.
I went out for 4 at hmp as planned so target of 6.20. At 2.7 I had to stop to heave. Never had that before in training. I completed to 3 miles then for 6.18mm for a reasonably decent session, though disappointed not to finish the 4. That should feel much easier when autumn temps arrive. I also think I am viral as felt rubbish all week and have ear ache on left side.
Today I was pleased to see a better forecast and was out at 8.40. At 15 miles my hr had only just tripped from recovery zone to easy. As a standalone 15 it was possibly the easiest I can recall. Then the sun came out.....I needed 21 for a 60 mile week. From about 18 miles my hr was rising fast. Came out 8.12 pace for 146bpm so still largely comfortable. What a difference the weather makes!!! if only I'd got out at 8.
Nice parkrunning and long run Dr Dan.
I'm due a cut back now as in last 4 weeks I have run 201 miles. I've a 10k next Saturday so good excuse to take it easier.
I ran on Friday and it felt like a real slog, obviously a jump from 10-12 miles a week over the past 6 weeks to 18 last week was too much. So fit it short at 3 miles.
Aiming for 18/20 this week and then start to reintroduce a session a week through August.
2, 8:19, 124
3, 8:30, 125
4, 8:33, 125
5, 8:38, 125
6, 8:33, 125
7, 8:33, 124
8, 8:38, 124
9, 8:43, 126
10, 8:30, 124
11, 8:24, 126
12, 8:20, 127
13, 8:30, 125
14, 8:29, 126
15, 8:29, 127
then...
16, 8:58, 128
17, 8:48, 130
18, 8:41, 130
Yes, Dr Dan, a very similar look to my run. Good luck with the Snowden climb!
I went out for a 5 mile recovery over lunch. The heat hit me as soon as I left the building. I'm not surprised to read that it is officially the hottest day of the year. Consequently 5 miles became 5k.
I vowed after last summers mara training that I wouldn't do it again over summer, however last summer was a piece of cake in comparison. The good thing with an Autumn mara is however that you are training conditions where it is almost certain to be much cooler on race day. With a spring mara, as we saw with London this year, it is the opposite
http://www.brutalevents.co.uk/the_brutal.html
What 10k, DT?
JGav: any races under your belt yet? I'm going to LFoM on Friday but not ready to race yet as the longest run since early June is 3k, with a walk break in the middle. Knee not quite right yet.
Alehouse, it is the Magor 10k organised by Chepstow Harriers. A largely low key affair with only 250 places but with a very fast profile. Looking on strava last year, it pretty much came in at with 50 feet of elevation. It's quite unusual as it's a Saturday morning and with a 10am start it gives my body a chance to wake up!
Hope you are feeling better since your last post here? Sounds like you are if you are at least running again.
Snowden - rather you than me JGav!!
DT - sounds like you have had a good spell of training (especially considering the heat) so good luck in the 10k!
4 miles for me this morning- went out at 9.45 and it was already roasting! Must have walked about 3 miles this afternoon/evening on a family trip to the seaside too! Will probably leave it until tomorrow evening around this sort of time before attempting tomorrow’s 5 miles.
I'm going to do the LFOM this week. First standalone run race in a very long time. Will be nice to see where I'm at, though don't expect any PBs given it's the middle of the day and probably roasting.
3 x 1 mile last night off 3 min. Very hot of course. came in 6.09, 6.04 and 6.02. Not flat out bit probably faster than 10k pace.
very gentle 8 mile mlr over lunch today. Feel quite rested now with reduced miles and effort. rest day tomorrow then a very light 3-5 miles Friday with strides.
I'm currently on for my highest ever mileage month (currently 204 in march). Last week at 60.2 was 0.2 higher than my previous highest so quite pleased with where I'm at.
DT - great mileage. Make the most of them, and the cooler conditions, at the weekend.
Today didn’t work out as planned as I spent the whole morning with a migraine and splitting headache. Didn’t want to abandon my run today completely, but was wary of overdoing it in case the migraine had been triggered by a bit of sunstroke or dehydration from the trip to the beach yesterday, so just did 3 miles this evening once things had cooled down slightly.
Maybe tomorrow night .... dodging the thunderstorms potentially.
Unlucky JGav, sure you’ll find something else. How close to you is your nearest parkrun? Or are Saturday mornings not convenient for you?
DT, I’d rather race on a windy day than a day like today!
Alehouse ... the up-down Snowden from Llanberis race was just before we arrived. Not my cuppa! We did the whole horseshoe on Thursday via the scary and very challenging Crib Goch route... 9 hours in the sun. Legs were good going upwards but I hate descending. Ankles and feet a bit battered this morning, so I gave parkrun a miss. Wet and windy 20 to look forward to in the morning.
Reasonable race this morning. came in 38.23 for 13th place. Lost pb (38.18) in mile 6 at 6.20 and course measured consistently on Strava about 40-50m long. Average pace of 6.09mm should have got me 38.12.
It's better than where I thought I was and I think i could go sub 83 in an autumn half for sure and starting to believe with a good 12 weeks training to come that sub 3 at York is there for me.
Not surprised you gave parkrun a miss, Dan!
JGav, worth looking to see if there is a Great Run Local near you. I've done a few on Sunday mornings: low key version of parkrun.
Thats same date as wolves half unfortunately.