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The Middle Ground
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I am clearly infected nh something as I just had no energy. Off to Devon today, so will revisit running in a few days when I feel better.
Sounds like you made the right choice to bin it off early Dan - hope it is nothing too bad and you're recovered soon.
Good 10k there DT!
I didn't get to run on Friday in the end, due to thunderstorms. Then played cricket Saturday. Did manage to get out yesterday afternoon for an easy 4 miler.
Really need to start stepping things up again soon. I have been ticking over for the past 2 months, but need to ramp things up now if I am to stand a chance of being in pb shape by the autumn races.
Sounds horrible, Dr Dan. I hate it when that happens.
JGAV, as slow as you feel you need to. I did 15 yesterday at 7.57 average. Very rarely does my long run drop into 7.xxmm. If I am tired and not feeling it I have no problem running my long run at 8.30mm. Generally I aim for and gravitate towards 8mm. Running it at 7.30mm wont add to my fitness but may well be fast enough to aggravate something or to leave me with unnecessary residual fatigue going into the next week.
@Dr.Dan always listen to your body, sensible to not push on and risk injury.
@AndrewD cricket season nearly over and you can become a runner again. None of that 22 yard spring nonsense.
If you put in a recent race (even a virtual dream race!) such as 20 minutes for 5k it will give you a range of paces, such as 8:15 to 9:20 per mile. Much of course will depend on the terrain you are running on, the weather etc. Slow is the new fast!
JGav - yep, only 5 weeks to go!
Yes, it is nice when you discover a new route on an easy or long run (not so sensible to be adventurous on a tempo or intervals run!).
Well things seem to be warming up nicely again! Think tonight's run will be bearable (especially at 8pm) but Thursday and Friday could be a bit unpleasant to say the least!
Just looking at autumn race options. I want to do the same 10k that I did last November as my target race, to gauge how things have improved (or quite likely, not improved) over the year. This is the Chelmsford 10k on 18 November (date not confirmed, but it is always that equivalent weekend).
Options for warm up races are:
21 October - Leigh-on-Sea 10k
28 October - Thurrock 10k
4 November - Billericay 10k.
Any thoughts on whether it is sensible to just do one of those as a warm up, and which week would fit in best with training and tapering do you think?
As for tapering and warm up races. For a 10k, I'm not sure how much taper you really need, it will depend on your training load. I'd race back to back weekends as you can recover pretty quickly from a hard 10k. Just taper for 3 days before the race.
Good running j-gav. I am generally quite regimented in that I plan a route and distance and don't like moving away from it mid run.
Andrew, like with halfs, I think there is benefit in running 10k's in blocks of 2. I am left from Saturday feeling like I could have got more, however as I spent much of the race running between 6-6.05mm I was waiting on a blow up. I now know that wasn't a crazy pace and I can push harder.
It depends what time you have to run races, however i'd be inclined to race 21st and 04th November. That'll get you into the right mindset and you'll know what you have in you. Personally, if conditions are good on 04th and you feel good I would take that as a target. By the 18th you might have a cold or it might be atrocious conditions.
I've been training hard this week as family all went on holiday on Monday. I'll be joining them tomorrow. Hoping to get a 20 miler in tonight. It's warm but at least the cloud cover is there currently. I've also been hitting the sleep with 8.5 to 9 hours a night these last 3, which is a luxury!
8km lunch run round Green Park, ran the final 1500 at threshold pace or slightly faster, averaged 3.57m/km (6.21mm) and it felt pretty comfortable. 34km for the week so far and building consistent distance nicely.
I did a very slow 20 last night. sun came out late afternoon to make it harder for me. Went out at 7, sun went down at half way then home by 10.
Up at 8 got recovery 5k and now about to board a flight to lanzarote.
Sounds like a sensible plan JGav.
I am seriously suffering from a bad case of CBA at the moment!! I think the heat is just too much for me to even consider running most days, so I am still only ticking over at 10 miles a week (more or less). Desperately need the summer to end!
Well it's not much to shout about, but after doing nothing all week so far (again) I did manage to get out for 3 miles last night and they actually felt quite good. Progression in the mile paces too from 8.30 to 8 to 7.30m/m. Was lovely running in cold, damp conditions too!
Need to get out again this afternoon, hopefully for 5 miles at an easy pace.
Raring to go when home now.
Well, I did manage the 5 miler on Friday which felt good, but then couldn't get out for any run yesterday.
Must start a new regime for running this week, starting tonight!!
just got home. travelling from airport I got my gfa acceptance e mail.....in by 15 seconds.
Was out last night, but looking to get out for a run tonight and also tomorrow and Friday.