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Sunday 11 March - Surrey Half Marathon: G-Dawg - sub 1.26 Lorenzo - sub 1:28 SBD - sub 1:30 (MP Run)Sunday 18 March - Ashby 20 DT mara pace plus 10-15 seconds per mileSunday 25 March - Cranleigh 21 G-Dawg MP tester
Liverpool Vitality half
DT- Sub 1.24Friday 30 March - Maidenhead 10 miles Lorenzo - 66:xx PMJ - 65.xxSunday 08 April - Jersey Spring 10k GM - 38:30Sunday 15 April - Brighton Marathon SBD - Sub 3:10Sunday 22 April - London Marathon G-Dawg sub 3.09 DT -Too early to say yet Lorenzo - sub 3:05 (although this may be wishful thinking!) Nicko1981 (tentative) - sub 3.10Sunday 6 May - Richmond HM MsESunday 20 May - Sutton 10K: MsE
MP run over lunchtime was a slightly laboured effort, in that I just feel a bit knackered suddenly at the minute.
Pleasingly as it was a staple run for me I can use the strava comparison tool which basically showed that in terms of HR v pace, it was marginally my best effort coming in at 6.38 for 160. Same run start of February came in 6.39 for 161, but that was essentially my first weeks proper training so I was fresh as a daisy back then.
DT - Nice target for your Vitality half.
Andy - I'm not sure where either of those places are but water and cake springs to mind. :;
I've found myself another hilly 5k route to run on at lunch time. It was a glorious day, vest and shorts weather and I fancied a change from running with the masses (all twenty runners who usually run along the prom at lunch). The 1st half of this route is almost all uphill with one very steep section, an 8% gradient for the hill which is about 500m from the top to the bottom and I struggled a bit to begin with and was trying to avoid the idiot drivers speeding up that side road as well. It's pretty much entering country lanes and lovely looking down on the seafront and across the ploughed fields once you reach the top, the 1st crop of Jersey Royal spuds will be up soon. Such a stark contrast to last week when it was sub zero and horrible with snow! I felt good today and decided to keep a bit of effort in it and the mile splits came out at 7:17, 6:24, 5:34 and 5:05 for the last bit. I like that new route a lot and will probably feature a lot on my lunch runs when I want to escape from the masses.
OO - I can't see your name on the race list. Are you doing Barca this w/end? I'm seriously tempted by it for next year.
A 5.34 mile, pretty sharp running!
Gerard, I figure I am in at least equivalent shape to when I Run 83.39 in Worcester in September. I really want to run sub 83 to start thinking about being in sub 3 shape, but not sure that is a step too optimistic. The conditions could have a big part as the last 3 miles in Liverpool is along the promenade and if the wind is blowing in the wrong direction, it's apparently very tough going.
A Sub 83 sounds like a nice target DT19 and would give you the confidence to go for the Sub 3.
Fast stuff Gerard - was that on the downhill stretch?
Good confidence boosting run for me today. The plan was for 15 miles and with the calfs still a bit tight after yesterday's sports massage the objective was just to get the miles done without the legs complaining. After the first couple of miles everything seem to loosen up nicely and despite trying to curb the enthusiasm the legs just wanted to go faster. Ended up with an average pace of 7:29 with the last couple of miles (slightly downhill) at 6:30 m/m. Not quite in the Gerard league but quite fast for me and more importantly feeling pretty refreshed at the end.
SBD - About 500m is down the steep hill, according to my data the last .8 of a mile was at sea level. I think the momentum enabled me to run fast and it felt good, so it was pleasing to see the last k and a bit was the fastest split. Nice 15 by yourself. I would die right now if I tried to run 15 miles!
Gul - I've come close to under 4mm in the past albeit down a steep hill before, but never under. Movescount (Suunto App) data had my top speed at 16mph! Only lasted about 10 seconds though as I was dodging speeding careless car drivers and it was the steepest bit.
Was supposed to be sunny here today but it's grey and damp. Will pop out for an easy jaunt on lunch though.
Good track work G-D and RG.
StevieW - If it's 3 weeks out from London that might be your last chance (assuming a conventional 3 week taper) for a long run. You could incorporate the HM within a 20/22 mile run and not get too hung up on racing the HM flat out.
Double recovery today - 9K in Hyde Park at lunch time during the training course lunch break and then 7K on the TM back in the gym this evening. Regent's Park used to be my regular lunch time run when I worked in London but today was the first time I've run in Hyde Park. Very pleasant!
Incredible miles BB- take care of yourself.
Yes Gerard I'm not great with lists but its Barca Marathon this weekend. Looks like a hot one- lucky I did all that training in snow! I'm pacing a friend round in 4 hours so just a long training run really. Should land around 60 miles, for the third week in a row.
That does sound exhausting Badbark!
Have a good run in Barca, OO.
I was going to take half day today and run a 20, however loads of people are off sick so I have deferred to Monday. Means this weeks mileage will be low.
I decided to do something fast over lunch and as I work right by the local parkrun I thought I would try and run a parkrun pb as a 'freedom run'. I failed and discovered that running 5k pb pace is very difficult on your own when you don't have any purpose to keep going. I came in 18.44 which is 20 seconds short. Reasonable workout though.
ran the Shanes Castle ultra today, in nasty wet and windy weather. It was
advertised as 39.3 but ended up 40.25 on my Garmin. I was told later the course was measured by Map My Run. Teehee.
day started badly with me losing one of my caffeine tablets before the race.
I’d planned to take one 30 minutes before the start and one after 2 laps of the
3 lap course. Unfortunately, after realising I’d lost one I just took one after
20 miles. This ended up making miles 15 to 23 the toughest of the race.
the first lap I was in 3rd place, within a minute of the leading
pair David and Ricky. It took me 1:43 for 13.42 miles, including a 1 minute
break at my car to refuel. Soon I began to struggle and David disappeared off
out of sight. I was so glad to final get
my caffeine fix after 20 miles which kicked in nicely at about 23. My pace
quickened and I finished the 2nd lap about 1 minute behind Ricky.
only stopped at my car for seconds this time and finished the second lap in
1:47. My Garmin measure the so called Marathon distance at 26.85. I realised
that the race was going to be over 40 miles. After about 30 miles I lapped a
few guys I knew and I asked them how far ahead where the other two. They told
me there was only one guy about 10 minutes ahead. Of course I took this with a
pinch of salt.
about 5 miles to go a marshal told me I was only about 3 minutes behind the
leader. It dawned on me that Ricky must have had a pit stop after 2 laps and I
hadn’t noticed. The next few miles were into a head wind and I looked back
often in case I was being caught. I didn’t think much about the guy ahead as I
didn’t want to bury myself with my ‘A’ race coming up in 20 days.
two miles to go I could see a good 600m in the distance, on a straight but the
leader was nowhere in sight. At the end of the straight I looked back and was relived
to not see Ricky behind. I was feeling strong and maintained just under 8
minute mile pace.
went through 39.3 miles in about 5:08 for a very unofficial PB. With a few hundred
metres to go I noticed a guy approaching the finishing line. I passed the
finish line myself in about 5:16, finishing 2nd place only about 1
minute behind the winner. I had completed the 3rd lap in 1:45 while
he had taken 1:51, so I lost it while struggling in the 2nd lap.
at the splits afterwards I was over 7 minutes behind at one point. However, I’m
still very pleased with 2nd place averaging 7:51 for over 40 miles.
It was after all just a training run, having not tapered or carbo loaded. I had
run 5 x 1 mile intervals on Tuesday, did heavy squats on Wednesday and did 10
hill sprints on Thursday. So today was perfect training for the Dublin to
going to enjoy a wee drink or three tonight.
A well deserved drink Badbark!
Well done on the Sub 19 PR and beating your friend Gul. Which was most rewarding of the two?
Have fun on the TM Gerard - but don't get too fond of it or it'll stalk you for the rest of your life!
Always tougher without company DT19 but pretty speedy nonetheless.
Good to luck any mad Englishman running in the Spanish mid-day sun tomorrow!
10K recovery for me on the TM - all nice and relaxed.
Surrey HM tomorrow and conditions are looking good. The question is thermal or vest only?
Good luck Lorenzo and G-D. Just a MP run for me, so hopefully under 1:30.