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Good start to the running week there, Gul!
G-dawg, that's amazing the difference a tweak in technique makes. Nice TT also.
Just a progressive 5 miler yesterday through the easy paces. 10 x 1k session tonight. Hoping it goes better than my recent other sessions.
What does the lack of blood feel like, PMJ, a feeling of weakness?
That's how I have felt recently. Tick along nicely at mara pace but just don't feel like I have any more in me.
My first big session yesterday in quite a while, 10 x 1k at 10kp off 1 min. Reps came in 3.52, 3.54, 3.50, 3.51, 3.53, 3.57, 3.47, 4.02, 3.53, 4.03.
I was working hard after the first 2 reps and didn't think i'd get near finishing the session. Did this session in March a bit faster, however it was 10c warmer last night than then and I was dripping in sweat from early on. Lost it a bit towards the end but was working right on the vomit line.
Really impressive swimming for G-Dawg and OO! A long way from my capabilities at the moment, my longest continuous swim is only 400m. Lessons seems to be working though so I'll have a crack at beating that at the weekend.
Nicko - Unlucky on the 10k, probably the right decision though so onwards and upwards!
DT - That's a monster session! Really well executed as well. I'm looking forward to getting back to the standard weeks with a big session and a tempo.
Rest day last night and 4m inc 4 x 45s strides on Tuesday. 10000m on the track tonight which I'm really looking forward to. Standard is a bit lower then the 5000 that I did so ill be able to run with and race people
Poacher - That's a huge effort! Very well doneGul - Shame you can't get an ultra in, you would excel at them! Will you be able to get a shorter race in to focus the speedwork on?
10000m went well last night:
Race was at 7 so left work at the usual 5 for what should have been a 45 minute journey so plenty of time! As usual this didn't work out, traffic was a nightmare and I seemed to be getting nowhere! Luckily Lewis (my coach) had come down to spectate so had signed me in and picked my number up. The back up plan was for me to run to B race which he would also enter and then pace me round. Arrived at 18.35 so time for a quick change then just enough time to jog a mile and do a couple of strides. Quick discussion on tactics then they lined us up for the A race.
Gun goes off and I settle in at the back for the first lap which comes in at 1.25 so a touch quick but nothing suicidal. Release the two in front of me are slowing so go past and work to get onto the back of the next group over the next 4/5 laps. 1600m comes up in 5.51 so almost bang on target. Race has settled down now so there are 2 guys who have gone off alone way out front, a group of 3 about 15m ahead then our little group of 4 which I'm tucked in nicely at the back of.
Lewis timed us at 3k at 11 flat (36.40 pace) and we seem to be slightly catching the group in front. Stays this way for the next few laps. I'm hoping we will latch onto the next group but we don't seem to be getting there and we seem to be slowing down so I decided to take on the pacing. Didn't feel like I had increased the pace but the lads behind me sounded like they were working fairly hard! Gap to the next group was around 60m by this point so I just tried to maintain it.
Was solo from this point as I slowly dropped the group I was in. Didn't get a 5k split (wasn't wearing a watch) but made sure I kept working hard. First place came past with around 6 laps to go followed by 2nd with around 5 to go. Managed to tag onto him for around 3/4 of a lap before he pulled away. Through the kitchen sink at the last 4 laps to make sure I came in under 37mins!
Final official time of 36.55 so a 49s PB. Really enjoyed racing on the track and definitely something I'll be looking to do more of in the future!
PMJ is there any standard advice about exercise after blood donation? I would never run on the day of, but other than that have never noticed any difference afterwards. Must be all the free tea and biscuits.
Congrats on the pb, Stevie. I'm not sure i'd fancy a track 10k.
Well done on the multiple races, OO.
Hope you're feeling better, Leslie.
Steady weekend for me with a few easy miles Saturday morning at recovery effort then 15 yesterday. Was a bit warm by the time I went out but fortunately there was a lot of cloud cover. Furthest I've run since London, and it felt it! Two hours running now seems like a very long time.
Gul - Decent parkrun time, do you think the course is accurate now? Hopefully nothing serious in the hip and you can get back to it soon.
OO - Sounds like a sensible decision to bail the 5000, speedy times in the other two races!
Had a very enjoyable 14m on Saturday in the sunshine, legs felt really good and form the best it ever has. Forgot to take a drink with me though so HR was climbing up towards the end. Followed up with a 1k swim on Sunday which came out 3mins faster then last time I did it. Longest continuous swim of 467m as well, nice to see improvements but still a long way to go!
Berlin focus started this week so 7m last night and I'll do 5 tonight plus some glute and core work. 3 x 2m on the plan for tomorrow
Hope the legs feel better now, Gul?
It is tough work in the sun, Stevie. I actually took money with me on my run Sunday as about half way I go passed a shop and thought I would buy some water, however the cloud cover came in a mile or 2 in and I didn't need it.
Easy 4 miles on Monday with spin then a session yesterday of 10 x 800m off 45s. Averaged around 6.15 for the reps. On paper it sounds a reasonably straightforward session as most people doing reps like that will do them faster than 5k pace, however 10 of them and just 45s rest caught up with me towards the end.
Easy 5 over lunchtime today then circuits tonight.
Gul - The plan is for the first rep at HMP then the next 2 at 10k pace. The 2 min recoveries should make that doable. Sounds like you are on the mend but good to be cautious
DT - That's a great session, I've done it on the track and its definitely not easy!
5miles last night came out at 7.50 average for 132HR. First time ive ever ran sub 8mm pace for sub 135HR so things are coming together nicely.