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I've always been sceptical about the magic powers of the 4% but it's surprising the number of runners using them at a half or full marathon. A couple of minutes off the marathon time would be quite nice but I shall avoid the temptation to try them for a little longer.
Good combination of distance and mileage Leslie - building back nicely.
Good luck for the road relays on Sunday Jools.
It must feel good to have the GFA place confirmed Gul. I had my deferred GFA entry from 2019 confirmed back in July.
So what's the attraction of San Sebastian over Abingdon or Yorkshire Mennania?
A bit hot for anything too strenuous today but the plan said tempo, so tempo it was. Had been tempted to try out the track at High Wycombe, which I've not used since it was built a couple of years ago, but decided to just use the dread mill for convenience. Hard work, but managed the tempo section in 39:06, with a w/u and w/d giving 12 miles in total.
You didn't fancy joining your friend on one of the legs OO? It would be great to do the Bob Graham sometime but I fear my inability to descend on rough ground would be a major stumbling block.
Go easy with the quad Leslie - you're due a rest day. Yes, that was 10K for the tempo. I have been doing these on the dreadmill almost weekly since May and they do get easier the more you do them!
Set off relatively early (8am) for the long run to try and avoid the heat. Struggled with the pace initially and then the heat in the second half. Had left a bottle of water at the half-way point which was very welcome but I was still feeling very dehydrated towards the end. Managed to keep the pace below 7:40 for the last few miles but only just. 22 miles in 2:51, so we'll count that as a time on feet run!
Hopefully you're OK for Boston nicko - what margin do you have on the qualifying time? Bois de Boulogne sounded fun although I'm surprised there were so few runners. I ran the 10K tempo slightly progressively so from 3:58 to 3:50 (I work in metric!), so I guess that's 6:23 to 6:10 and 6:17 average.
Good news on the physio diagnosis Lorenzo - hopefully the stretches sort you out. Probably a good decision not to proceed with Abingdon and to work on the speed before the London 2020 campaign,
That's an excellent 22 miler and weekly mileage VTrunner. Remind me what your marathon PB is and is the main target at Baystate to get a Boston qualifying time?
A good marker in the sand Jools.
I should get outdoors more but I got used to doing the tempo sessions on the treadmill during the winter. I like the ability to run the 10K at close to threshold pace/HR although it's often a mental battle to complete the session!
Sunday's 22 miler in the heat really wiped me out for the rest of the day including a post-run 2 hour sleep, so only just recovered, although managed a 6 mile recovery run on Monday in the cooler late evening conditions. Back to normal today with a steady 11 miles at 7:30 pace.
Welcome back BB. I’m really sorry to hear you’ve suffered from anxiety and depression following the injuries benching you. I wonder whether the running kept symptoms at bay all this time or whether suddenly not running triggered the conditions? I do know there’s a high incidence of mental ill-health amongst the elite ultra-running community. I wonder if the mindset of the extreme ultra-runner is commonly aligned with those dealing with mental health challenges. These are wide-ranging from anxiety and depression (Jim Walmsley) to eating disorders (Amelia Boone). I hope you are able to examine what’s underlying your challenges and emerge from it stronger and more content than ever. Perhaps more Badbark than Madbark, as has been suggested, may be the way forwards. My years away from running through various injuries (inc two ankle surgeries) has certainly led to much introspection and self realisation. What we all gain from running, whether or not there is a diagnosed mental illness, is a deeper meaning in life and I wish you lots of luck in coming back to it happier than ever.
Howdy folks. It's been a while since I stopped by. I'm not going to try catch up as it's been ages. I hope you're all ok?
Happy birthday Birch. how are you keeping?
All good here but very little running going on. I've decided this year is going to be an off year for me with very little racing. Just the odd parkrun, 5k here and there but that's probably it. I think the farthest I've ran in 2019 was a 10 miler. Anyway I'll stop by more often and see how you're all doing.
MsE - Good to see you back.
VTr - You too.