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Poacher I'm please you got a ride in at least but you are really having some bad luck with that foot!
GD there is a nice video of KJ running the last couple of miles into Keswick- which I know well. What an amazing run, wish I'd gone over to see it!
I followed up my speedy parkrun with a track 5k at a club meeting on my own club track this afternoon, posting 17:37 a new PB by 3 secs. It's just as well I never ran 5k before parkrun came along- it gives me something to aim at in my old age
I'm doing the Sunderland 5K road race on Thursday so maybe I could get a similar time on the road?
Good runs from Leslie, GM, Stevie, Birch,
SBD, GD, DT
Poacher – Ouch!
Gul – Great sub 19 Parkrun!
OO – That’s a fantastic Parkrun and even
better 5k PB you managed. It’s no surprise to me that you did this off your
highest weekly mileage for a long time.
Its 10 weeks to the Berlin Marathon so it’s time to start
ramping up the training. I’ve a schedule made, loosely following a P&D plan
and will be peaking with a few 100+ mile weeks. I find racing much easier than tackling
some of the harder P&D runs, so have a few HMs, 10ks, 10 miler and a 5
miler all planned.
I’ll also be doing weekly weights, drills, hill sprints and
eating healthy (apart from a few cheat days!).
I ran 18 miles on Saturday finishing with a 19:43 Parkrun,
so it will interesting to see how this improves over the next few months.
that's pretty much an mlr this morning, Gul.
Sounds like a busy mix, Badbark.
I have been pondering nutrition for a while. I have dealt with various other things within my control and this is probably the last area I am not 100%. My diet isn't bad by any means with plenty of fruit, veg, chicken, eggs etc. I do think though perhaps I drink too much. Not in general population terms but in terms of someone trying to do what we do. Will tweaking my diet further and reducing the booze lead to any noticeable difference?
I agree DT19, for me drinking is the main area to tighten up. Bloody hard though, especially during a hot summer and a world cup!
What's you Berlin target Badbark? By the way my 50 mileslast week was all pretty steady apart from the 2*5 Km races- I actually feel I had a mini rest last week which has helped.
good running g-dawg.
Stevie, I didn't notice a drop in temp last night. Yes I guess you're right. None of us are going to the Olympics.
OO- Good luck Thursday. I would maybe throw in a few strides.
Droitwich 10k is still happening Wednesday though they are begging for marshals. It's a shame they can't just put it back a week.
Managed a spin class over lunch yesterday then an 11 mile mlr last night at 7.59 pace. There was some cloud cover for first 3 miles and it felt ok, albeit humid. Then the sun came out and I roasted. Much cooler today, however my plan is an interval session on the treadmill as opposed an outdoor tempo which is bad planning by me!
DT - Maybe it was just the cloud cover that made it feel cooler or I'm getting used to it! I considered tomorrows 10k but not now England are playing! Do you know of any midweek races in August? I'm pretty much busy every Sunday so struggling to get racing in
Good luck with the PB attempt OO!
yes, there's a 5 miler in Coventry at the war memorial park on Wednesday 15th August, massey ferguson corporate 5. Always a good standard. I m sure I also saw that there was one there on bank holiday Monday but cant find anything on-line now.
Wednesday 01 aug is the Worcestershire midweek series race 4 in Halesowen/hagley, its just over 8k and pavement and some trail.
I think on 08th August is the Brat rowheath 5k race.
G-Dawg we have very similar drinking strategies! I try to stay off the drink Mon-Weds and not go to mad on a Friday when I'm running in the morning. Tend to have a beer or two even before a race though, not sure how much difference not having one would make.
Gerard - Great pics as usual! I'm starting to think a trip to Jersey needs to be planned! Fartlek Session went well despite it being hot and sunny again! Reps came out between 6.44 and 6.25 pace which is pretty much bang on HM to 10k pace and I managed to stick to around 7.30 for the recoveries. 9.4 miles in total so a good session!
Rest day today so will enjoy the football then 5 miles tomorrow with some strength and core work
That looks glorious- Gerard. The spin studio is oppressively air conditioned. Its like walking into the fridge section at a supermarket. Its a welcome release from the heat.
Well done on the session, Stevie. I found that by late afternoon the coolness from earlier in the day had worn away and it was back to being warm.
Drinking wise, I don't think it makes a great deal of difference what you do in the days building up to a race in that a moderate amount of the stuff 2-3 days before wont change much. Just like trying to smash some big sessions in the last 2 weeks wont help you. I wouldn't drink the night before though.
I'm talking about a more consistent approach, just like with running, to make a difference. I tend to have a few drinks on a sunday and Wednesday night and usually a few on a Friday or Saturday. I'm questioning whether over a prolonged period, dropping some mid week drinks would do anything for me.
Last night I hit the treadmill for intervals with a 1200 (4.14), 1000 (3.29), 800 (2.46), 600 (2.02) and 400 (1.21) off circa 2 minutes. Felt hard but not maximal so wonder if I can squeeze a bit further on those efforts.
Today I will get a 5 ish mile recovery in over lunch as i'm off out at 6 for beers and would rather my rest day be tomorrow!
Holy smoke, some of you guys are
practically alcoholics! I feel a lot less guilty about my drinking almost every
Saturday night now.
We all know that drinking heavy isn’t good
for us. It dehydrates, slows down recovery and can add extra body fat. It does
a lot more damage that a quick google search would reveal. No coach will
recommend drinking to excess during a training campaign.
However, its fantastic fun and I for one
need it! So we all need to weigh up how important PB chasing is compared to
enjoying our lives. This is also true for how many miles we run a week and our
Personally I don’t drink within a fortnight
of PB marathon attempt. I also try only to drink once a fortnight during the
peak training month too. I only usually drink on Saturday nights due to running my long run on Saturday mornings, so want to be fresh and don't drink on Fridays. I never drink before a work day.
Good luck England!