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Nice 16 Gul. I know we went through this last time, but everything you do running wise tells me you are worth a much better mara time than you have. Hopefully Boston will provide the answer.
Solid running GD. As Gul says, it is amazing how fast you can do everything. I am too lazy and only run at effort when I have to (see below).
Nice wfh miles, Jools.
Key session for me today, with the Village Bakery half in 12 days. 10 at tempo. Did a 1.5 wu and 0.75cd either side. Tempo went well averaging 6.27mm for the 10 as follows-
6.32, 6.28, 6.30, 6.28, 6.27, 6.25, 6.22, 6.28, 6.27 and 6.26. Average hr was 167 so right in the middle of the 165-170 zone where I wanted it and about 7bpm below my half mara racing HR. Of course it will snow next weekend so it is somewhat academic!!
First half was a bit of a cruise, but second half I was working for it as wanted a negative split run. I'm quite tired now and wish I was wfh!!
DT - That is a cracking session and a great pointer for the half and marathon. FWIW I was a couple of seconds a mile slower then that on my 10m tempos before I did my half PB.
Gul - Nice 16, you are definitely going well.
Leslie - That doesn't sound ideal! Hopefully you can have a smoother build up to the 10m race
Good mileage from everyone else.
Got out for 3m last night as my first continuous run since injury, felt really good. Will do similar Thursday/Friday then do some tempo intervals on Sunday to see how the calves feel at pace. Plan is to play Manchester week by week, the deadline for deferrals has passed so I may as well see what I can do.
Leslie H said:
I had planned a long run today but the washing machine died yesterday evening so had to go get new one , fit it and take the old one away which took far longer than Id hoped as they are hard work on your own before I start back on nightshift tonight and get a shop in as my missus can't drive for another month(she is recovering well now and starting physio after her back op ) so no time left as I needed a kip in the afternoon.
Thanks chaps. I usually treat myself to a few beers after a big session but last night I was too tired, plus I am out for a few tonight anyway.
Just looking at a pace calculator and if I had continued my run at that average pace I would have posted an 84.33 half which is less than a minute slower than my pb. Certainly bodes well for race day.
Stevie, I hadn't realised the deferral date for manchester had passed. I guess you can make a decision well into March then as Stratford won't close entries.
Nice work, Nicko and another solid MLR, Gul.
Off for a 5 at recovery in a moment.
G-Dawg - How is your swimming? I've been quite enjoying it recently and I'm thinking of taking lessons to improve as my technique is shocking!
Found out ive got a Ride London place yesterday. I think that was my 4th/5th attempt so typical I get a place the year I have an Autumn marathon. Its 8 weeks from Berlin so I think I'll defer to 2020
Gul, nice daily and weekly mileage.
Is this a hrm strap or optical? If you could manage it, itn might be worth you stopping immediately after a particular mile and counting your own bpm for 30 seconds. The odd thing is, it isn't like it is going temporarily mad and spiking. The progression of the figures is pretty consistent with the activity, it's just a good 60 bpm out from what you would generally expect someone to work at.