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Good tempo run Stevie - 10 miles is a long way for a tempo run! Recovery week is next week so just a few more days to go ...
Easy miles are all good Birch.
Excellent result on the 10K OO - I'm sure you'll get back under 37 minutes in the right race.
Good recovery miles Gul - what week are you on?
That's a quick lunch-time 8 miler G-D.
Well done on getting the runs in DT.
Good tempo session Leslie - the gains are coming.
Good to hear you enjoyed the holiday Gerard. We went to Holland a couple of years ago and I really enjoyed running on the cycle paths. There was one day when it was raining quite heavy and I had my three sons cycling behind me for the pre-dinner 10K run - not sure what the locals made of us! Good turn of speed on your 5K.
Tempo session tonight. Have done the last two of these on the treadmill as it was very hot and decided to use the gym again tonight to get a benchmark of where I'm at as I'm feeling very slow at the moment. So, 4K warm-up, 8K at tempo pace and 4k warm-down. The tempo splits were:
4.0k @ 3:562.5K @ 3:521.5K @ 3:48
Better than I was expecting and gives me confidence the speed is still there.
Off on holiday on Sunday so need to get the LSR done tomorrow evening.
Well done on grinding out the 21 miles G-D.
Nice course PB at Keswick OO - you're riding a wave of good form at the moment.
Hope the knee is nothing serious Leslie.
Excellent splits on the 20 Gul - classic P&D!
20 for me as well this evening. Out at 5pm and conditions were perfect - cool, moderate wind and raining - it could have been February! Legs felt 10kg lighter, so ending up running a little faster than planned - average of 7:27 with the last 8 at 7:15.
Hopefully will get to Cornwall tomorrow in time for a 6m recovery along the coastal path to bring up 73 miles for the week and the start of a cut-back week which may include some surfing if I can remember what to do!
Leslie – Sorry to read about your knee problems. I hope things
getting sorted soon. Do you do squats, deadlifts and hill sprints regularly?
OO – Excellent Parkrun course PB!
SBD – Great mileage and nippy long run. You’re in great
GM – Good Parkrun and I hope your 20 miler went well
GD – Solid mileage, keep on plugging!
Stevie – Good mileage and a strong finish in your 16 miler
Birch – Glad you enjoyed
a cool 10 miler
DT19 – Great 6 miler in the heat. The mid week marathon was arranged by these guys - http://eastantrimmarathonseries.co.uk They are to help people work towards 100+ marathons
Poacher – I really liked seeing Berlin in the Europeans
championships too. I’m excited!
Gul – I agree with Birch and Poacher. Be greedy and go for
it! The worst thing that can happen is you slow down. All your times are
pointing towards a good sub 3
My planned 17 miles on Saturday and rest day yesterday was
changed a bit. I was staying away in Newcastle, County Down and did the Castlewellan
Parkrun. I did this in 18:44 and by the time I ran back to the holiday house I
had covered 18.5 miles. This was too close to 20 to stop, so I did the extra
bit. I got drunk on Saturday but felt guilty on Sunday morning with a lovely
hangover. I decided to run 5k at about 9 m/m pace to get the blood flowing and
make me feel better.
So my total for the week ended at 107 miles and 216 for the
fortnight. I ran another 11 this morning and have 6 more to do after work to
get back to my car. Then a 24 mile total commute tomorrow. I’ve a 10k race on
Sunday which I’m looking forward to seeing how I perform. I’ll have run over
320 miles in 3 weeks before I start.
Good luck with the 10K Badbark I'm sure you'll do just fine. You are going good and lets hope you stay injury free.
It was rainy in Keswick on Sunday so I had a miserable 14 miler at a snails pace to scrape 50 for the week and pass 1500 for the year. I also noticed on Run Britain I seem to have peaked with a handicap of 1.8, my highest ever and ranked 21st in the UK as a V55- mainly due to quick times at the shorter distances. Bizarrely it rates my previous 18:20 parkrun as my best run, due to the difficulty of the course which I'm not sure I agree with.
This week it's a fast 5k on Wednesday, my last race for a while.
I agree Poacher, Berlin looked fab and I have really enjoyed the Champs and all the new talent coming through. Lets hope I can get in on the Mara ballot next year