Sub 3h15



  • JoolskaJoolska ✭✭✭
    No cows to consider this morning, just a steady (if not rather sluggish) 7 miles.  I'm not sure if it's the tail end of vaccine side effects, or the start of hayfever, or a bit of both, but I felt like I'd been coshed over the head with a brick bat, even though I'd had a decent sleep.

    Glad the tooth extraction went ok, GD, and more importantly that it didn't interfere with this morning's plans.

    All very unclear at the moment quite how many remote hearings we'll keep doing, or if it will just go back to normal.  I had two days in Gloucester last week and I found the commuting exhausting.  I can't believe I used to do so much travelling, and 70mpw, and often orchestra rehearsals on top.  Lockdown has made me lazy!
  • OO54OO54 ✭✭✭
    Not many cows round here Jools but they did used to spook me when I lived in the countryside. Not many mice either but I have encountered rats raiding the bins along the seafront- pretty gross.

    I had a 2 mile race yesterday. It was supposed to be virtual but 5 of us ran together and made race of it. I came last but hung on at the back for a decent 11:10- two 5:35 miles. It was a nice warm up for my 3k track race next Monday. It's a big field with some really fast runners so quite test. A  couple of cut back days in prep for that.
  • SBD.SBD. ✭✭✭
    No cows here either as long as I don't venture off road.

    A nifty pace on the 2 mile race OO.

    Building the miles nicely Gul.

    Hope you've managed to refind the running mojo MsE.

    That's still a good session DT.  The tempo pace is embarrassingly slow at the the moment. so 42:30 for the 10K but at least the HR is in the right zone for maximal training effect.

    I hadn't read the fine print, so just accepted the new Berlin terms on the basis that anything that helps them move forward has to be a good thing.

    Jab yesterday morning but no side effects apart from the sore arm, so 7.5 miles recovery yesterday evening and a 10 mile progressive early evening today, starting at 8:25 m/m pace and decreasing to 6:24. 
  • OO54OO54 ✭✭✭
    edited May 2021
    Me too SBD no clue what I've signed up for🤞
  • Gul DarrGul Darr ✭✭✭
    Jools - hope you're soon feeling 100% again.
    SBD - nice progressive run. Hope you haven't signed your life away.
    12 slow miles this morning. Saw a few horses, rabbits and deer and dozens of sheep, but no cows :)
  • G-DawgG-Dawg ✭✭✭
    Happy to get 14 slow ones done this morning. Ribs played up a little but just slowed down to help them out.

    Should get a Sunday recovery done and then see if I can get something in on Monday before jab 2 in the evening. 
  • Gul DarrGul Darr ✭✭✭
    GD - take care of your ribs. Hope you have no real side effects from your jab.
    4 mile recovery run this morning to make 54 for the week. Almost ready to start a potential London campaign in 2 weeks time which I'll adapt from P&D.
  • MsEMsE ✭✭✭
    Hope it is nothing Jools, especially as you are considering travel for work again. Know what you mean about getting used to being in one place. Just started socialising again with my first lunch at a pub today. I may have to recover this afternoon from all the social stimulation.

    Also due for my second Covid jab tomorrow GD. Good to see your ribs recovering. Hope we both feel ok like SBD (and can hammer out a similar impressive 10 mile progressive run!)

    Delighted to hear you are ready for a block of Pfitz training Gul.

    Super speedy 2 mile time OO.

    Loads of my club went off to race the Reunion 5K yesterday so I had a bit of FOMO. Decided to enter a Zwift race and include it as part of my longer run on the 'mill as it was so wet outdoors. Very few were in the race so it ended up a solo time trial and was happy with a virtual time of 18.07. I just don't think these virtual efforts translate as easily outdoors. I did a 50 min Zwift session of progressive ramps today on the bike and knew I would have struggled outdoors doing the same effort having to grapple with the weight of the bike and the terrain giving more road feedback.
  • JoolskaJoolska ✭✭✭
    Nice Zwifting, MsE.  I never know how much the 'mill flatters, but close to 18 is great regardless.

    Another back-to-back weekend for me: 11 yesterday with 5 x 2km alternating between marathon effort and half-marathon effort (off 2 minutes).  Pretty much bang on 3 hour and 1.25 pace, so pleased with that, as I was still feeling a bit flat. I felt much better this morning, and my 20 miler was 7.47 pace.  A bit of a surprise given my legs were tired, but nice to know I'm getting back into half-decent shape.  61 miles for the week.
  • OO54OO54 ✭✭✭
    I can't get my head around Zwift but glad it is giving you benefits MsE.
    Fab miles Jools and jealous at your pacey 20.
    A humble 39 mile week for me. I skipped the long run to save something for tomorrows 3k race. Back to it next week.

  • SBD.SBD. ✭✭✭
    Good luck with the 3K race OO.  Do you wear spikes for these track races?

    A good weekend's training Jools - encouraging pace on the 2K reps and a solid 20 miler.

    That's a very fast treadmill 5K MsE.  I started using Zwift in March but you won't catch me running anything so quick!

    Good weekly mileage Gul.  What distance is the long run up to?  The only important T&C for Berlin is that the slowest threadster buys the beers.

    Well done on getting the 14 done G-D.  The ribs are taking a a bit of time to heal.

    Had a nice set of strides yesterday at the end of a recovery run.  It started raining heavily just as I started the strides but that seem to help keep the pace quick and relaxed. Rain again today for the mid-afternoon 18 miler on the cycle trail.  Had a couple of small muntjacs crossing the trail towards the end.  Will often see these in the woods around the village but this was a first for the trail.

    Slightly quicker pace for the 18 miles than expected, so 7:41, to bring up 73 miles for the week.

    That makes 5 weeks of 70+ miles, so next week will be a cut-back before the Berlin campaign kicks off.   
  • OO54OO54 ✭✭✭
    Interestingly SBD some of the shoes are banned for track races including it seems my new next%. Previously I've run in spikes but for 3k I think I'll try normal trainers this year- maybe my Zoomfly flyknits
  • Gul DarrGul Darr ✭✭✭
    MsE - sounds like a good couple of sessions there.
    Jools - that's a cracking weekend's work.
    OO - good luck with the race today.
    SBD - solid base there. My aim is to do my first long run ( according to P&D definition) in week 1. Only up to 12 miles so far.
    11 steady miles with 10 x100m strides this morning.

  • DT19DT19 ✭✭✭

    SBD, yes all about the right effort level as opposed the paces you want to see. Well done on the 70m weeks, though I am reluctant to refer to them as build-up or base weeks given they top any week I've ever run!

    Gul, hope the tooth situation is fine. I find myself in that situation in that I have a troublesome tooth that has been capped but over the weekend I was eating a fizzy fish and the cap came off so likely it will be coming out shortly.

    Well done on those paces at the 2m race, oo and good luck at the 3k.

    Speedy, the Govt guidance currently remains as work from home so I think it's premature for places to be calling staff in already, particularly with this variant of concern. Indications are it won't change anything but we all need to hold steady a bit to ensure it doesn't get the chance.

    Jools, I've been chased by cows out on a walk once. They started following us (perhaps it was just feeding time or something) and we started walking faster to move away and everytime we did, they did and ended up in a sprint to the end of the field to get over the fence otherwise they'd have ploughed straight through us I think.

    MsE, Nice 5k time there.

    G-dawg, good to see things moving back to normal for you.

    Tempo Friday went well. Usual execution is to be trying to work at 160 bpm. Felt sluggish at first and like a bit too much effort but settled in after a few miles and gradually progressed it with splits of 6.18, 6.22, 6.23, 6.20, 6.18, 6.15 and 6.13 for 6.18 average and 158 bpm. Possibly the slight upgrade in pace of mile 1 was the issue as the first mile normally comes in around 6.30. I suspect had it been a  peak level 10m tempo it would have come out around 6.15 and just over 160bpm, which looking back isn't out of line with what I was doing in March so still in good shape.

    Saturday I Just did my s and c work first thing. Then as I am racing Thursday, yesterdays run was just an easy 8m.

    Few easy days this week before Thursdays race. Target is sub 37. I could find myself however in the situation of a 'disappointing pb' as that is currently 37.34 and 37.00-37.33 won't overly please me!

  • JoolskaJoolska ✭✭✭
    Sounds like tempo Friday went well, DT.  It's all too easy to overcook the first mile of a tempo or first rep of a session: we've all done it.  You finished well, though.

    A gentle 5 miler for me to start the week, although I was surprised it came out at 8.17s.  I fear the DOMS will kick in properly tomorrow!
  • Gul DarrGul Darr ✭✭✭
    DT - that tempo run looks pretty good. The tooth extraction all went fine, thanks, and no issues afterwards either.
    Jools - nice easy pace after a hard weekend.
    5 steady miles today for me.
  • OO54OO54 ✭✭✭
    I had my first track race for a year at 3000 meters.
    10:12 is one of my slowest times but about what I was expecting. Back to it this week, hoping to get back up over 60 miles.
    I think you may surprise yourself DT and pepper the 36 mark. Good luck.
    I've not been inside a pub yet but tempted to try a cooked breakfast today after holding back yesterday. Veggie of course 😜

  • TRTR ✭✭✭
    OO - well done for getting back on the track racing, gives you a marker as a minimum.

    DT - what time did you do your solo 10k TT in ? Id expect to gain around 10 or more sec per mile in a race, although i accept this will still be a TT style race, but still a good chunk quicker.
  • JoolskaJoolska ✭✭✭
    I wish I had your speed, OO: 10.46 is my best 3,000!

    I'm not tempted to go inside a pub or restaurant at all.  If the BMA guidance is don't, I'll follow the BMA rather than the politicians, thanks all the same.

    A very overdue strength & conditioning session last night, and then 7 miles with 12 sets of strides this morning.
  • G-DawgG-Dawg ✭✭✭
    Good running, everyone.

    Feeling a bit woozy today after jab 2 last night. Nowhere near as bad a feeling as jab 1 but still a tad weird.
    All being well, I should be able to get out for a few short easy miles tomorrow lunchtime.

    Got a pub meal booked locally for Thursday evening. Looking forward to enjoying some food out armed with my vaccine cloak of invincibility (albeit with caveats and 2-3 weeks for full efficacy).  :/
  • OO54OO54 ✭✭✭
    Our best lady a GB Tri athlete managed 10:35 Jools so I'd say you're pretty good 😉
    Take care GD. Mine is Sunday 🤢
  • DT19DT19 ✭✭✭

    That's still good going there, oo.

    I am out for a meal etc Friday night. I think where we are the covid rate has floated between 5-10 per 100k for 6 weeks now so you'd be really unlikely to encounter it.

    NY mare has confirmed a 33k field and given all the places top those that were in for 2020 and subsequently elected for a 2021 spot sop no separate ballot or age qualifiers.

    TR- I ran 36.11 (5.50mm) in that TT. I'm just not sure I am as fit as then. A poor session last Tuesday has spooked me a bit also. Weight is the same as then though, but weather is looking annoyingly poor with quite strong winds forecast.

  • TRTR ✭✭✭
    edited May 2021
    DT - i can understand the drop off in fitness, but that 36 was solo, so maybe in a race you should target a similar time, which allows for the fitness drop off. You might surprise yourseltf though as one good or bad session doesnt make a summer.........the 25% birthday voucher never happened (as predicted), so i purchased a pair of Next V2 to squirrel away ( the ones that look like you've trod in a puddle of red paint) i have a deferred Goodwood entry which ive asked to take in july, if i can get in decent shape I'll do the mara, if not the 1/2. If i do the full ill use the shoes. Theres a few minutes to be gained from the shoes, and a few from less wind, although it'll still be a lonely TT affair, so there's a few more minutes again to be hopefully had in the Autumn if (big if at the mo?) Vlm or Abo comes good and theres folks to run with or against.
  • DT19DT19 ✭✭✭

    TR- yes, no doubt when the rush of blood kicks in, i'll find myself at 5.45mm! I have to remember I was in the midst of 60m weeks and peak training, though looking at data, I did have a slight taper for it.

    They are worth having set aside and definitely worth digging out for A race.

    The only risk with July is how warm it might be. But, yes with shoes, less wind and a crown in the Autumn you should be well placed.

    I'm down at Kempston race course in 12 days for a half as well so if I am to go sub 80, I really need to be able to hold something close to 5.50 pace for a 10k. Though predicted wind forecast for Thursday is now up to 19mph and being an airfield it'll be windier again.

  • TRTR ✭✭✭
    edited May 2021
    DT - agreed, you need to be 5.50ish over 10k to hold 6.05s for a 1/2......i noted that some folks were able to go quick at the short distances at Goodwood despite the wind, i guess theres less parcelling out of effort required. The surfaces are so quick and theres minimal cornering so can be real quick if the wind drops enough. Nothing to lose give it a bash, its not a bad thing at times if you do happen to hit a limit and blow slightly, you get valuable feedback. Especially as you nailed your target race, pressure is off........agreed re July, although i was running long in the rain again Saturday it might actually warm up. But with water every lap, a 9am start and an exposed airfield it'd have to get pretty warm to be an issue in later stages, but im good at attracting tough running weather.
  • OO54OO54 ✭✭✭
    With a bit of focused training and regular races I'm sure you could kick the backside out of 35 for the 10k DT. Just a question of your priorities of course but you certainly have the pedigree and potential. 
  • MsEMsE ✭✭✭
    edited May 2021
    Jools - you are getting that consistency in nicely and it is showing with average speed getting quicker over the longer efforts. Good stuff.
    OO - top racing. 
    SBD - rather envious of your mileage and the fact it is pre-marathon training is exciting in itself. Will be good to see what the marathon training can do for you this time. Also spying lots of muntjacs at the moment on my dog walks. Dogs can never quite match them for speed (thankfully).
    Gul -nicely done on the tooth extraction and MLR/steady miles. Are you running in daylight these days?
    DT - run easy on Thursday without getting too excited in the early miles and I predict a sub-36.
    GD - I also had my second covid vaccine yesterday. Go easy won't you? Post-vaccine + rib injury = easy efforts.
    TR - those new shoes sound divine. Love the look of the red ones. Thought this was an interesting video analysis of the CFP advantage. It prompted me to buy a pair of Saucony Endorphin Pros for when I need to be armed and dangerous (so to speak 😂) although I am still nervous about the (in)stability element.
    Just an easy 50 mins with the dog in the woods today. I call these my #shinrinyoku #forestbathing mindful meditative runs. Soooooo many birds chirping and I saw a woodpecker!

  • OO54OO54 ✭✭✭
    Those Endorphins seem to be popular MsE with good reviews. I saw someone wearing them for our track race last night so assume they are not on the banned list 🤔
  • TRTR ✭✭✭
    I have a pair of the speeds, which i have only used once for some reps. i was going to use them to train in and then get some Pro to race in. But the speeds are narrow, which put me off running a mara in the Pro. The reviews tend to recommend Pro for shorter races, next% or alphafly for jumping from lightweight trainers for marathons, so should get a boost.
  • SBD.SBD. ✭✭✭
    I may have to upgrade my Asics 2000 for the next marathon!  I could always avoid adding to the overflowing Nike coffers and go for the Asics Metaspeed Sky.  Much nicer on the eye as well!

    Sounds like a relaxing run in the woods MsE.  I'm just trying to get somewhere close to previous form at the moment but still a long way to go.

    Shame the conditions are not looking optimal for the 10K DT - a PB, even if not Sub 37, would still be good.  Have you still got Lewis on pace making and wind sheltering duties?

    That's still a fast 3,000m time OO and a good initial marker for future races.  Are you not tempted by the Nike Magic Track Shoes?

    Had anyone been thinking of running New York Marathon in 2021?  At 6 weeks after London and assuming a return to normal, I would have been tempted.

    A steady 9 miles with 10 sets of strides late afternoon.
Sign In or Register to comment.