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Nicko - Great progression run, especially if it felt comfortable. Good luck in the 5k tonight!
G-Dawg - I think we've settled on the bus tour & boat trip, thanks for the tip!
Thanks for al the support guys, muchly appreciated! 5m easy last night, made up for missing the rain on Sunday by getting completely drenched. 4m inc 4 x 1min tonight then just 30m easy on Thursday before heading down to London
Sounds like a good nutrition plan Stevie.
I noticed pacers at Black Park parkrun a few weeks back - is this a nationwide initiative? It seems to run against the parkrun ethos.
Good progressive session nicko - hope the 5K went well.
Intervals this afternoon - 5 sets of 1,200m with 600m jog recoveries. I quickly realised 1,200m intervals are a lot more painful than 1,000m. Splits of 4:24, 4:25, 4:23, 4:24 and 4:20. 4K w/u and w/d to give 17K for the day.
PMJ course doesn't sound the best so only a matter of time to sub 20 again
Stevie we have all carb overloaded before its no good ,the idea is to cut back on everything else and replace with carbs not have a banquet as it all needs hauled to the line ! I think just eating hwhat you normally eat can work just fine ...
SBD I saw a post that there were now pacers at my local one so must be at all of them, nice reps there ! 2:54 then is the target for you and should be very doable going by current form !
Nicko how did the 5k go ?
Club session choice of long hill reps (1200's) continuous or short fast time based hill intervals so took the speedy option.
5x 1 minute with walk jog back down about 6:10 pace up
5x 45 secs about 5:30 pace up
5x 30 secs was thrashed by these having led virtually every other rep all the way and from 15 secs each rep on these no matter how hard I tried guys just flew past me .The pace felt completely flat out for the first half (then I started going backwards) but garmin says otherwise as I forgot to press the lap each time ..doh !
Lesson learnt, it's a cheap, local race and the first in the series so plenty of time to nail it.
Sounds like some hard sessions SBD and Leslie. Agreed 1200s are much worse than 1k, anything that's not a sensible distance kind of throws you off.
I think pacing is only bigger parkruns with enough runners. Mine is every 4 weeks and very low key. I’ve paced 3-4 times and not had many runners following. I think it’s a good initiative for those who want to improve and others just ignore.
Big swim and 7 mile run today felt good.
Bad luck Jools- bloody conkers!
SBD - nice ne on the 1/2, i did very similar Sunday, with only an easy couple of dsys before, but was on 93 for the 7 days ending Wednesday, so we should be in similar shape for Abo.
OO - i bought a pair of flynits several months ago and have put them away for after Abo (i have to earn them by going fast enough at Abo first, they remain unused). They have been discontinued so if you like them then its worth knowing that you can currently get them for £69 direct from nike.
Nicko, hard luck on the 5k. I find that I settle into 10k pace in a 5k if I don't get my eye on the gps.
My two most local parkruns do a monthly pacer week and have done for some time. The whole ethos of parkrun is riddled with contradictions in my view. Not in a negative view, however I just find it very contrary when people insist it isn't a race when then on a Saturday morning all I see are posts from people celebrating a pb, complaining they have been missed off a time based results list, or were in a certain age group position.
Stevie, very excited for you and what you can get Sunday.
SBD- I hadn't noted the reduced gfa for Berlin for 45-59. That doesn't seem so out of this world to achieve.
Session yesterday of 6 x 1m at hmp with the plan of started sensibly and pushing towards threshold/10kp in 2nd half. First reps were 6.22, 6.20 and 6.16 and felt reasonably controlled. Then I went off much too fast for the first half of rep 4 and rained it in for 6.13, but I had done the damage. Reps 5 and 6 were 6.19 and 6.26.
Easy 7 when home later. I seem to have made some inroads on the weight finally. I was 3lb lighter today than midweek last week. Hopefully that wasn't for some other reason such as a difference in hydration levels.
Nicko: I think you'd done a progression run the night before the 5k, which would have affected your time. I prescribe fewer sessions and more easy runs in the days before you race if you're going to fulfill your potential in races!
Good news on the ankle Jools - you must be due a bit of good fortune.
That's still a good mile reps session DT and good work on the weight reduction.
An excellent result at Sunday's HM TR - you must have beaten me (virtually) by a few seconds! With all the miles under your belt you should be due a good run at Abingdon. Not quite sure on my time ambitions yet, but I'd like to beat my PB from 2010 (2:58:43).
Interesting VT! See how it goes next week.
It's good to have a regular evening 5K to race at nicko - hope the pace judgement works better at the next one!
Another good short rep session Leslie. Are you getting some long runs in as well? A few more weeks before I need to think about a target pace - 2:54 would be nice with Berlin in mind - but I still need to convince myself it's not overambitious!
A very sluggish 15 miles late afternoon in the light drizzle. The legs took a bit of encouragement to get going and it was a bit of a metal battle not to cut the run short. So first 10 miles at 7:53 pace. Still feeling lethargic at this point but made myself pick the pace up - so the last five miles at 6:44 pace. Hard work but feeling better for having got the run completed.
VTR 10m at 6:40 is fairly rocking it !
Jools that unfortunate hope its better soon again so you can push on a bit
TR I remember your sub 3 streak of very little running mileage with lots of cycling but you seem to me making up for it now !
DT nice mile reps and fairly consistent if not getting faster .
SBD its always hard to pick a target and go for broke , no long runs for me till after my 5k early October then I will start doing them again more interested in speed for now and id have to sack a session to long run . I won't be racing any half's till next march at the earliest so no panic , speed then distance !!!...Nice 15 on tired legs .
5 easy ones tonight with lunges and glute bridges after most nights to try and keep my left glute pain in check,another long term annoyance !
Great news Jools, as said you deserve a bit of luck👍
Jools, what is a conker? Whatever it is, I'm glad you are OK.
Gdawg, how are you doing with your comeback? Hopefully you haven't had anymore setbacks.
Leslie, like the focus on the shorter faster stuff for now. I keep vowing to focus on speed. But last year when I tried, I found I didn't have the proper fitness to really do the speedwork, if that makes any sense. But I did enjoy life without runs of over 13 miles (esp. in the winter!). Nice work this week (esp the strength work!).
OO, I'll have to check those shoes out. I have to admit I'm a bit disappointed that I didn't see more from these shoes. But I have had the odd subLT session recently where I was just slow by 10-15 secs per mile. Oh well, the next try should be revealing.
SBD, that is a good long run effort. I always feel so good when I get that run in that I found so hard to motivate myself to do. Pretty strong finish.
DT, those miles sounded tiring. Tough workout and good job finishing strong.
10 miles for me today. Legs a little sore from yesterday (showing that the Nike shoes actually tax my muscles differently considering I never get sore from that type of running in my normal shoes). Feeling pretty tired overall. Must work on getting more sleep! But beautiful sunny fall (autumn!) day here. Love running at this time of year.
By the way, your running seems to be going from strength to strength. Any particular reasons you can think of to explain that as you are not new to running so have not got that as an excuse.
Hopefully the weather holds out for Saturday morning so I can find a flattish parkrun like Cardiff and get a half decent 5K in - at least beat my parkrun PB which still isn't below 20mins.
11 miles treadmill tonight, with 6 x 1mile off 3minute slow jog. Miles from 6:13 down to 5:59 pace. Had an annoying day so just needed to set the pace and stick it out rather than manually push my legs; so I know its nto the best session but got to be done now and then.
PMJ - I've had a good run of consistent training since November 2018, so other than 5 days down time post Boston, no significant non-running periods and no injuries. That's c. 3,200 miles for just short of eleven months. I got the mileage back up reasonably quickly after Boston and made sure I maintained a weekly 10K tempo run. For the current campaign, I'll have completed 13 weeks on Sunday, essentially following P&D. I usually find this is the point where I'm at my fittest and PBs are possible. Still a lot to do in the next three weeks to get in optimal shape!
Interesting comments on the parkrun pacers. I still find it very strange but if it makes the majority of runners happy then that's OK!
Speedy mile reps nicko. It shouldn't be too difficult to get the parkrun time below 20 minutes.
Good to hear the audits went well and you're not on the bench Gul.
Another 10 miles in the bank VT. Are you doing a 3-week taper?
Good easy miles Leslie - need to keep that glute issue under control.
I've just been following P&D TR - the only quality sessions are what they prescribe! I lack natural speed so I have to work hard at the speed sessions to make gains.
8 recovery miles with strides at lunch-time followed by the sports massage. Just a couple of more runs before the taper ...
VTR I think the more speed work you do the easier it get like most things but rest is crucial , I was wiped out after Tuesdays thrashing and was in bed very early but then I was coming of night shift and swapping round to getting up at 6am again 3 days later. I had another speed session tonight and my legs just didn't have it but still a useful session on very tired legs.
GUL I hope normal service resumes shortly sounds like hell at work .
Nicko for a man who hasn't yet bust 20 min at parkrun those mile reps are lightening fast ! take it easy now and that pb is for the taking ...
SBD that's some mileage in less than a year ,fair play . The glute exercises are helping but no miracle cure but will stick with them and if I didn't run injured id never run at all .
Working so missed the club session had choice of 5k or 60 mins and didn't fancy either so 3 x 1 mile outside work in torrential rain as it was getting dark, the road was flooded at an island so I got showered on every lap by passing cars and again a whole lanes width round one corner which if I had met a car there I would have got washed away with a wall of water as it was about 4 inches deep and about 20 metres long , pavement flooded too so just powered on through it in the shallow parts where only 1 inch of water , nice !
I think the sheer amount of water on me was slowing me down( feeble excuse lol ) and the reps were 6:45, 6:55 and 6:56 all with 2 mins jog between , there was a bit of a hill in the lap and after Tuesdays hill reps my legs were very tired so I was happy enough to be sub 7 !
VT - takes a long time to get back though.
OO - P and D is working for you, backing up campaigns helps. P and D is about getting strong and the marathon is a game of strength for mortal level runners.
Jools, I trashed my ankle a few years ago stepping on a rock (night run) about the same size and shape as a conker! Was brutal. Glad you came through OK.
Nicko, that’s a hell of a session on a treadmill. Think you will do great in the 5K.
SBD, holy miles batman! Super impressive. Not surprised you are killing it. Am envious. And I am indeed doing a 3 week taper. I hate the taper. My mind always says I’m losing fitness even though I know better. First week of taper is next week. Will do a shorter subLT (7M of fast) then a 10K race on the weekend. Then it’s two 5 mile subLTs 2 wks out, then race week.
Leslie, admire your comeback efforts. I agree that even on tired legs where you don’t hit the times, the effort is still put in and it is hay in the barn. Mentally make us tougher too I think. In your case, add in the flood conditions and I think that sounds like a cool runJ. “If I didn’t run injured I’d never run at all.” –that is an epic quote! Going to use that one.
TR, Agreed!
No running for me today. SubLT on schedule for tomorrow. And work is crazy.
welcome back Gul!
It's a tricky time of year in the hazards respect with conkers on the floor and wet leaves.
SBD- did you train like this in mid 40s?
Solid treadmill session, Nicko. As jools says though, if you want to give the best account of yourself in a race you need to ease off on some of the sessions. I was only thinking a couple of days ago as I was running and seeing conkers everywhere how in the 80s they would have been gathered for sport. If I suggested that to my son and his friends now they'd look blankly at me.
Good to hear you are well, Gul.
Leslie, solid enough mile reps in the conditions.
oo- You have a enough back to back campaigns in the bank to sort of get away with it.
Work conspired against me yesterday with a conference call over lunch so couldn't get down the race course for my tempo and I had a dinner in the evening. Managed to bunk off at 3.45 and get home with enough time to get it in though so 9m with 7 at tempo. The plan was to run it a bit slower than usual due to the mile rep session Tuesday. The session was only brought forward to Thursday as there is racing on today at the race course.
Anyway, 7 miles on the roads and pavements at rush hour was far from fun. Ended up 6.43mm average for 159 bpm.
Recovery 4 planned today and pump tonight.
Bagged a 6 miler the following night, all off road with a couple of laps in the field opposite McLaren F1 and Performance factory. Loved it!
Got a 5 miler in last night. 7.30 pace feels dead easy. I'll be over the moon if that was my MP in 6 weeks.
Fizz said to keep everything slow, so that's the plan. Will attempt double figure mileage tomorrow at LSR pace on the trails.
I need to be in London three times a week for work now and I'm walking 5 miles each of those days, so that's helping the rehab too.
Have a good weekend, all.
Have a drink for me on Sunday, it's me Buffdee! (any excuse to get hammered!!)