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SBD – That’s a tasty tempo interval session
Jools – Good 12 miles
SBD – Nice steady 15 miler
DT – Good to get a MLR in the bag. Interesting bodytrax
stats – I like to try it out some time
GD – Well done on getting the lunch miles in.
Les – Great 800s and Nice tempo miles, especially due to the
Nicko – Sorry to read about your poor track session. I hope
you have a good Parkrun
Gul – Great progressive 15 miler
OO – I hope you hip calms down
Thanks everyone for the encouragement and wise words of
caution. I’m listening carefully to my body and will back off at the first sign
Having said that............ I've been running 40-50 miles most weeks and I’m increasing to over 70
this week. A lot of this was a 30 miler I ran on Wednesday. I stopped 3 times
during the run for 10 minutes to help get used to the Last One Standing (LOS)
format. I’ll intend a few more long runs including an overnighter. Its funny
how stiff your legs get after only 10 minutes break, when you’ve run marathon
distances. The first few hundred metres back are fun! The runners who do best at LOS seem to take about 50 minutes a lap with a 10 minute break before it begins again.
I didn’t run yesterday to recover from the 30 miler. I’ll
continue to take a day off each week. I had no issues today with a comfortable
easy run. I’m running about 15 miles tomorrow including my local Parkrun. It
will be interesting to see how I get on after one weeks higher mileage. I only
managed 21:01 flat out last Saturday at the end of a moderate mileage week. My body usually reacts well to higher mileage.
Nice tempoing, Leslie. I do enjoy those sessions.
Nicko, boditrax is very interesting when you are on the way back down the stats. It is too much for me to handle when I am going the wrong way.
Nice bit of recovery, Gul.
Well done on the 30 miler, Badbark. It's interesting how you can go up and down at 5k pace so quickly like that.
Tempo Friday for me. Last time out 2 weeks ago it ws 8m at 6.31mm for 161 bpm. I have been struggling this week with a mild cold and not sleeping well, peaking last night with an exceptionally crap sleep. So I wasn't feeling overly up for it today. Once I got it sort of came together, though didn't feel quite as relaxed as previous outings of this nature.
Splits came out 6.39, 6.32, 6.33, 6.33, 6.32, 6.33, 6.32, 6.34 and 6.33 for an overall average of 6.33 and 160 dead on bpm. Pleased with that given how I was feeling. A mile further than last time, 2s per mile slower but 1bpm less. Just over 11m in total with wu and cd.
Just 16 sunday to round off week 1 of 14 for VMLM.
DT – Awesome tempo session, especially with lurgy
SBD – That’s a good progressive HM on the tready
Gul – A very nippy 10 miles in the 13 miler
OO – Excellent Parkrun time! I hope tomorrows run goes well too
I’m not long back from a 15 miler including a Parkrun after 8 miles. I
didn’t reset my watch before the Parkrun and didn’t check my pace during it. I
didn’t know how’d I done but was 12th and would have guessed at just
breaking 20 minutes. I’m chuffed to have just read the results email, as I
managed 19:22. That’s my fastest Parkrun since 2018 and since getting injured last
February. I’m totally over the moon. I’ve been Parkrunning about 20 to 21 minutes most weeks but have increased my mileage over the last week. This included a 30 mile run on
Wednesday. Badbark and Madbark are well and truly back!
– Tidy parkrun there. It must be pleasing to see each mile split quicker. A 22
miler! When is your next marathon? Decent
weekly total too.
– Very nice 13 miler. Looking good for your half. Big weekly mileage too.
– That's a tasty nice 18 miler with 10 at MP. What's the most miles you
do at MP in the build up to your race?
G-Dawg – Sounded like you had fun and you're coming back nicely too.
Badbark – Great improvement in the parkrun. Good to see you healthy again.
Leslie – Tough sounding run that. Must be tricky trying to balance
everything with those night shifts.
– Good weekly total and very diligent with the cross training too. I'm hopeless
when it comes to that. Nice 16 and good mental training.
– Don't beat yourself up over the parkrun. Must be a tough course that. Which
one is your local one? Well done for grinding out that 16 too.
– We all have days like that and as DT says still a decent outing. Big week that. You'll be grand after some
recovery this week.
My week went well. I
managed to do 5 runs, which is more than I have averaged for months. 4 5k's
with some hills/flat ones and then a hilly 9 miler on Saturday. The 9 miler was
another HM test kind of run and it came out at 6:36 mm average. Quite pleasing
to run 9 miles in under an hour with those hills and not to feel too whacked
afterwards. The focus at the mo is building up the strength and endurance as I'm very light on the mileage.
Decent week, Gerard. Looks like you are building some momentum.
That looks reasonable, Nicko, subject to TR's comment. Though define 'easy' in parkrun terms? If I aid I was going to do an easy parkrun i'd still be looking for about 19.30. It's just easy relatively.
Leslie, if you are going out for 4 x 1m and sneaking on an extra 1 then I would be surprised if current 5k pace is faster than that!
oo- They do a few great run locals on a Sunday morning in Birmingham. I know a few people who do them, often as part of their long run. They aren't very competitive neither do they attract many runners.no t heard of the lunchtime edition though.
Gul, 3.05 would be a good target for you. Only 2 years ago that was gfa for an 18 year so it's pleasing being at that level. Nice couple of runs to kick off the week.
I managed my usual 4m recovery yesterday and a very poor effort in spin last night. Just been out for a session over lunchtime. Very blustery down at the racecourse with it blowing straight off the river. Did 3 x (2k at 10kp off 90s - 1k at 5kp) all off 3 minutes. The 2k efforts all came out around 6.05-6.10mm and the 5k efforts between 5.55 and 5.59mm which was all within the target pace range. Pleased to get that session done as those higher intensity sessions are my least favourite.
Popped to DL for a Boditrax weigh-in again today, down to 70.6kg from 71.2 last Thursday. Pleased with that and only just over half a kilo from target weight and 13 weeks to achieve it (or more, not put weight back on in my case)!