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Stevie – Congrats on the awesome Parkrun time! That’s an
incredible improvement, you definitely have a lot of talent and I’m really
interested to see how you progress.
OO – Nippy Parkrun and good mileage
DT –Yikes, eating solid food that close to running is a bit
risky. Would you normally do this? Still a good Parkrun performance.
Leslie – I try to run intervals on grass but that would be
less than 10% of weekly mileage. I’m glad you enjoyed the hill sprints. I really
enjoy them too and the amount of benefit you’ll get from doing them regularly
GD – Great 18 miler. Sorry but I’d have to argue that 4
miles at 7:12 pace is not really recovery at our ability. Personally I think
recovery should be about 1:30-2 m/m slower than MP. It might be worth
considering that your knees are getting sore because you are not running
recovery runs slow enough and not because of 500 mile shoes. Sorry just a thought
GM – Good Parkrun and that sounds like a useful 22 mile run
Birch – Sorry for your friend, I hope they are ok?
Gul – That sounds like a good weekend in France. Nice 10
miler with strides.
I ran 21 miles on Saturday including a 19:19 moderate effort
Parkrun. Then yesterday I ran 11 miles finishing with a 10k race. It was a good
flat course with little wind although a bit warm with the sun out.
I felt great throughout the race picking people off in the
second half, running at just over 6 m/m pace. My final mile was 5:45 pace but
was disappointed that the course was short at only 5.9 miles. I decided to run
an extra 0.3 of a mile on my own as I wanted an honest 10k result. My personal
time was 37:17 while the organisers have me at 35:38 which is over a minute
faster than my PB - but I'm not claiming that.
I’m still happy with 6:01 average pace, especially after the
21 miles the day before and 323 miles in 3 weeks. That’s only 5 seconds a mile
off my PB pace, totally untappered, so I’m definitely nearing peak condition in
time for Berlin.
Nice early 10, Gul. I have one pair of general road shoes on the go at a time and a pair of tempo shoes. Yes, I understand if you use 2/3 pairs and alternate them it allows the cushioning to recover and restore and so they last longer.
Re the stomach issue, I wasn't working at a level that should have brought that on. My average pace at the time was the same as what I went through 5k at in my last 10k.
Badbark, an excellent 10k time in any event, let alone taking into account the mitigating factors. Annoying it was short. I think to take a 10k as accurate, for me it needs to come in over 6.1.
I usually have a 2 hour pre race solids rule, however as I wasn't planning a full on effort I felt I could get away with it.
Legs feel a little stiff today so planning 3-5 miles over lunchtime at recovery, which I will aim for 8.30-8.45mm. Into the business end of the schedule now with 8 weeks training left, 2 of which are taper weeks.
Managed to have a catch up from the weekend. Thanks for all the congratulations!
Great longrunning from GD,GM & DT.
Congrats on the 10k Badbark! That is a huge amount of miles for a pair of shoes, you must be light on your feet!
Good hill reps Leslie, I really enjoy them although I haven't been set any this campaign.
Good parkrun DT considering the stomach issues. I don't normally eat before, just have a sports drink and maybe a caffeine shot.
I hope your friend is OK Birch, very scary!
Headed straight to a wedding after parkrun on Saturday which was a good day. Sunday I definitely didn't rehydrate enough before my planned 13 miles. Started getting stomach cramps from around mile 6, managed to tough it out for 6 more but was reduced to barely a jog for the last 3. Had to walk to the last 400m, so managed 12.6. Never had stomach issues on a run before but I'm pretty sure it was just the dehydration from the day/night before.
9 easy miles on the plan tonight then 7 mile reps on the track tomorrow. That will be 5 days running in a row so will be glad to get to Wednesday and rest day!
Gerard, good pic. You wouldn't look out of place if you had run straight onto a tennis court for a few sets either.
A car for coming second in a race?!!
Leslie, I hate running with a backpack on. fortunately it doesn't happen much.
Gul, nice 14. You must be targeting a big week?
Poacher, hot weather doesn't stop people in most places so i'd assume there isn't the culture there.
5 miles yesterday lunchtime at 8.41mm. Legs began loosening off towards the end but I generally felt very tired and it was very humid. Spin last night. Planning 4 at around 6.20 pace straight after work. Though forecast is currently for it to be 24c and possibly sunny.
Gerard - Great pic and what a story! Your going well at the moment, bodes well for the Marathon! Did you say you were thinking of doing Manchester next year? I think entries open again next month.
DT - Hopefully it was just the heat and not a bug, glad to see you are taking the positives though!
Gul - Great running as usual, I'd be surprised if you even saw any cars when you are out running!
On shoes I am currently rotating three pairs. Two pairs of Ultraboosts for easy/long runs and my On Cloud X's for tempos and sessions. Will run a long run in these soon though as I want to wear them for the marathon.
7 x mile reps off 60s static recovery last night. Legs weren't feeling particularly fresh so took a couple of reps to settle in. Times were 6.19, 6.14, 6.10, 6.06, 6.06, 6.00, 5.57. Average of 6.07, bang on 38 min 10k pace! Pleased to progress through and finish strong as that was my 5th day in a row of running. Rest day today
Looking back those reps were 18s quicker then 4 weeks ago with an extra mile. Things are moving in the right direction!
GM - I'm pretty tempted by Manchester as I'm assuming I wont get a London ballot place. Be a good opportunity to nail down a solid GFA time. I'm away over Christmas though so will have to work out if I can really commit to the training
Gul - That is an incredible long run, 17 at bang on sub 3 pace
Cracking pace there Gul and congrats on the marathon entry- though I'm not sure where Rother Valley is?
Yes good effort after your rest GDawg, my next rest day is Monday before a club 10k Tuesday. I'm have a heavy week of long slow paced runs- should reach c60 miles.
Manchester seems a good plan B Stevie- lots of good times there last year!
With 2 autumn maras (Jersey and NY) and 2 in the diary for next Spring (Seville and London) I've decided to pull the plug on a Boston GFA entry for 2019, and save it for 2020. The entry times are quite soft so I should be safe next year I hope.
Great reps, Stevie and great progress!! How long have you been following this system? Are you away for 2 months over Christmas or something? Coming straight off an Autumn mara which was straight off a spring mara, with some reasonable training in between you don't need to start dedicated mara training until mid January really. I started for London this year in first week of February having spent all of January injured and still made a decent go of it.
That's a big 17 there, Gul. You are definitely in great shape.
Hope the lunchtime race went well, Gerard?
Decent 8 miler, G-Dawg.
Birch, I do like running on the track, I just never seem to do it. When I do get too I always tell myself I must do it more.
I see that that prize scenario for local runners more and more regularly these days. I like the idea.
Took a rest day yesterday. Back to it today with 9 with 6 at planned mp over lunchtime. Cooler today which helped. Run came out 6.48mm for 158 hr. HR v pace i've had a few better runs on that course, however in terms of perceived effort, it was very low and comfortable. All 6 reps between 6.45 and 6.50mm which is my target pace range.
Wanting a 60 mile week this week as next week onwards i'm in a bit of a race/recover cycle over September. Therefore will run at recovery effort after work for a few miles to nudge the numbers up.
I’m rushing out so just a quick post to say I managed my first ever ‘triple
double’ this week. That was 12.5+12.5 on Monday, 11+6 Tuesday and 11+5
Wednesday. Unsurprisingly my intervals this morning were a bit slower than last
week. I did still manage 6:01 average, for 6x1 miles in a 12 mile run. I’m
feeling great but glad it’s only an easy paced single run tomorrow.:)