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Welcome back to Nicko and Lorenzo
DT – Well done on the PB in your highest weekly mileage
week! Good 10 miler today with promising HR. Enjoy the massage – shudder..
Leslie – I hope your knee improves. Steady HM completed with
a strong finish.
Stevie – Great fast interval session. Good luck in the
10k - 36:xx?
GD – Good 12 miler- I find running at a decent pace harder,
not easier after a few days off.
Gul – Good to read your HR is coming down. Good recovery
Yesterday, I did my last interval session (5x1 mi) before Berlin and it
was interesting. I felt good as it started and was hoping for around 6 m/m pace. However, as I ran the first interval around football pitches I felt
flat. I checked my Garmin about halfway and was only running at 6:52 pace. I
considered scrapping the session or changing to a tempo run. I decided to
continue as my first interval is usually my slowest, and see what I could
I changed my route and finished the mile on harder
ground on for 6:44. The second interval improved to 6:24 but still well down on
what I wanted. Thankfully, by the third interval I had loosened up and managed
it in 6:05. So I thought that a progressive session would give me some piece of
mind. Happily I managed 6:00 on the penultimate mile and then gave it
everything to manage 5:55 on the last. Phew!
So I don’t really know what happened, as I’ve never had such
a bad start and decent finish in a session before. Usually if it starts bad it doesn’t
improve too much and I put it down to fatigue. Taper madness maybe!
Good session, Badbark. Just as well you persevered and got it where you wanted as in times of taper that would have had a disproportionate mental effect!
Good early weeks running Birch!
I went for a staple 5 at mp with 1 wu and 1 cd today. My legs are feeling trashed and the sun was out so I sort of persuaded myself that something just below 7mm would be fine! Standard target for these runs is 6.45-6.50 average and 160 bpm. Despite the leg fatigue and it being a good bit warmer than yesterday I came in 6.42 for 157 average hr which I was pleased with.
Massage tonight will hopefully loosen things off as I am planning a 20 tomorrow evening.
Congratulations to you and your wife G-Dawg! Hope you survive shopping and tomorrows 20 goes well.
DT - Nice MP run, especially on tired legs. When is York Marathon?
Gul - Nice LT run, they are my favourite sessions, enjoy the chance to open the legs for an extended period. My watch is all over the place as soon as there is a hint of tree cover.
8 miles last night at 8.16/m which felt effortless. Wore my HR strap and returned an average HR of 131 which I think is fairly accurate. Will wear it for Sunday's 10k to test the accuracy at race effort.
Gul - Ah I was probably confusing that one with another GER that you ran and I think it was 1:26 too but maybe it was a good few years ago? Iirc there was a grass finish?
DT - I know what you mean about the feeling when you have rest days. My left calf has been annoying me and other weird feelings in my legs having not run since Sunday. Last year I got injured about 5 weeks from my marathon and almost had to bin it but I got some treatment and decided to try get round. My wheels came off at 25k! It wasn't pretty. The previous year similar, injured again but this time from about 30k I was a gonner. Horrendous experiences both and shockingly poor times too. I'm hoping I can get through the next few weeks unscathed and give it a decent crack but it won't be very quick. Re the course measurement on GPS watches. My Old Garmin used come up fairly bang on with most course. A pal had the same watch and we both ran a half and mine measured 13.14 and hers about 13.2x. I have a Suunto now and the measured courses I've ran have been almost down to a few metres within the distance. It will be interesting to see what it reads for Jersey marathon.
KR - Welcome back! I'm tempted by Manc again after my farcical run in 2016. I like the course.
G-Dawg - There's nothing wrong with 6:4x's for an 8 miler even if it felt harder than it should. You'll smash the same run out again I'm sure when you feel fresher. Congrats on the milestone anniversary.
Birch - Good to see you with your pecker up! Nice training. Parkrun this weekend?
Stevie - I love the way you've gone from a sub 38 to 36:xx. You're gonna fly Sunday but remember, 10k's can be a real tough one if the wheels come off at around 6k. I've lost a minute or two in some bad ones but I think you'll run a very quick time whatever happens.
Badbark - I think we've all had those kinda runs. You'll be grand, it's surely taper madness.
Managed to squeeze in a couple runs this week. Nothing of note mileage wise but ticking over. 5k tonight @ 6:15 pace. Very breezy out but didn't feel too difficult, I felt sluggish to begin with a couple of 6:20's then a 6:0x with a 5:5x finish. I'm hoping to get a MLR in tomorrow before I hit the Guinness. Fly out tomorrow early evening and back on Monday night and then back to some more serious training before the taper begins. OO - T-30 now.
DT,Gerard - The plan is to run to feel for the first 7k then try to push on from there. I think I've got a fairly good idea of what 10k pace feels like so hopefully should be ok. We will find out Sunday! Great 20 DT, how many is that now? Gerard it doesn't sound the fastest course but I'm sure you will have a great day out with OO.
OO - Good luck at GNR on Sunday, to you and your daughters.
Anyone else racing at the weekend?
Gerard, OK so a mix of course and previous mara experience. I'm not sure I could put in the effort and the recovery period to run a marathon that didn't at least have the prospect of yielding a fast time.
Stevie, that's 6 now. Despite my legs being tired that was the most comfortable 20 I can ever recall. It's pretty hilly around my area and that was my 'flat' route' and still came in with 850 feet of elevation gain, which I understand is 3-4 times the elevation gain of the Yorkshire marathon. I was a bit worried about getting home at 9, eating dinner and lying down. When you run in the morning you can spend the day moving about to keep things flushed. I usually half a bath and a good stretch after a long run but last night it was a shower and dinner followed by wine. Woke up feeling absolutely fine though. 1 more planned 2 weeks Sunday.
Good luck Sunday, i'm sure an excellent time awaits!
Planning 5 at recovery over lunch. I have gym classes tomorrow morning as they do kids classes at same time then Sunday is a bit tricky (wife away until Monday) and will allow nothing unless I can persuade friends to have kids for an hour in the afternoon.
I am still to enter the Cheltenham half. I have been looking at some Milton Keynes half on the same weekend on the Saturday afternoon with a 1pm start. It looks a pretty low key affair. If I raced it, based on last year i'd be in the top 5. It might just work better as my son has just moved into contact Rugby and it is their first competitive match on the Sunday morning which i'd like to be at.
KR – Welcome back pal!
GM – Excellent 5k running. Enjoy the Guinness!
Stevie – Nice 8 miles with low HR. Good luck in your 10k!
Gul – Good 12 miles and a recovery run banked. I’d take any HR reading
with a pinch of salt. I’ve found my wrist readings are all over the place at
DT – A good comfortable 20 miler done. Good luck in your HM.
Birch – A good 15 miles done and easy running. Enjoy the family and
OO – Nice swimming and leg protecting. You’ll run a blinder at GNR.
GD – Glad to read you had a great time in London. That’s a nice 20 miler
at the end of a high mileage fortnight. Enjoy the celebrations!
I ran the Killyleagh HM tonight and had a decent run. It was a bumpy course
and I was running alone from a few miles in. Conditions were perfect and I was
happy to get finished just as it was starting to get dark. I finished in about
1:21:20, which is 6:12 m/m pace. That’s almost 1:30 slower than my PB but that
was done on a flat course. It was only 7 weeks ago I ran 1:25:30 in a slightly
easier course, so still a good improvement.
It does show that I’m definitely not in sub 2:45 shape for Berlin as a
few have hinted at. The fetch calculator equates that to a 2:49:34 marathon. So
I think a PB of 2:47:xx will be a great achievement, especially considering the
forecast is for temperatures in the low 20’s. That's all the hard work now done with only some MP and strides planned over the next 8 days.
I ran another 9 miles this morning including an MP paced Parkrun in
19:20. It was tough enough to maintain that pace after last night’s HM. I then
did my final lower body weight session before Berlin. It’s nice to get that out
of the way niggle free. Now it’s time to wrap myself in cotton wool.
I’ve just counted back and today was my 41st day in a row
running! That is if I don’t include two 2k junior Parkruns with my daughter at
12-13 m/m pace. If I do include those two runs its 73 consecutive days running!
Tomorrow will be a well-deserved rest day. An upper body weight session only
and maybe a junior Parkrun, which I always let my daughter decide upon.