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I have been taking it very easy since Fridays brief session.
Looks a bit brighter and warmer tonight than originally forecast. Anticipating a slowish course so expectations are managed and hoping to come under 39, though if it is hillier then I am happy for that to extend out to sub 40.
Good luck tonight in whatever option you take, Bob.
mcf, hope you feel better soon. Decent effort in the circs at Leam half.
So last night was hillier than expected, strava says 365ft of gain. I couldn't hang onto sub 39 pace. I went through 5k in just under 19.20 and was feeling good, then a drag of a climb at 6k really beat me up and the humidity/warmth got the better of me. Managed to recover myself but then a further climb bang on 8k broke me. There were 2 further sharp climbs before we could finish as well. Came in 39.22 on watch, looking like a bucket of water had been tipped over my head.
Looking at strava flybys, most people between 38 and 39 minutes shipped much more time in the second half than I did and a few guys ran a second half only a few seconds faster than mine and came in between 38.30 and 39.00, they just banked the time going harder in first half. Perhaps I should have taken that approach.
Anyway, Magor in 3 weeks with 25ft of elevation should be a different game and I should be shooting pretty close to pb level.
Caught up with Muddy post race for a cool down and an ice cream. He was in no rush as he had set love island to record!!
Muddy, my recollection is that you negotiated me up on my planned cd??
My basecamp last night was a regrettable decision. I basically ran a mile out from the race hq, but not realising this was where the race start pretty much was, so didn't have time to then run back to hq, toilet and return to start. I ended up in some thick hedgerow and judging by my legs and face this morning, provided a hearty meal for several insects with about 8 bites.
Just been out for 4 at recovery. Pretty uncomfortable run.
A pretty successful week there, Muddy, without stepping beyond training paces.
Got effort on the 800m, Bob. You're 4 years older than 2015 so nothing to be disappointed by.
Wednesdays race received a 1.9 RB difficulty rating which is definitely a fair reflection as to how it felt.
Well done on the Endure event, Madbee, less well done on your choice of team!
Ticked over the last few days, culminating in a 14 yesterday afternoon tactically placed so I only missed the end of the nz batting and the start of England's innings.
4 at recovery over lunchtime and spin tonight.
Muddy/DT/Bob well done on your times and im sure pb's next time, you are all running great, weather warm which also makes it much tougher. Nice prize to Muddy.
McFlooze hope you feel better soon and back out enjoying your running.
Managed 7mls Wed, 5mls thurs and13mls Saturday followed by 9 last night.
Nice going, Kevin.
That's a shame, Mcf. I haven't had a sickness bug since 2012 now, which is bizarre given the age of my kids. I'm pleased though as I am really bad at being sick. It's like someone is slicing my body apart, whilst my wife takes it in her stride. Hope you are feeling better now?
I have been bashing on this week. 4 on Monday and spin in evening, then a key session yesterday of 8 x 1k off 90s starting at 10k effort and progressing to 5k. Luckily the sun came out at about 12.30 to make it harder. First half went to plan with a 3.58, 3.49, 3.44 and 3.43. Then I started really wanting a drink and overheating so just about hung onto 10kp with 3.51, 3.48, 3.54 and 3.47.
5k recovery first thing today and circuits tonight. Easy 8 planned tomorrow then 7 at tempo on Friday.
I thought you were quiet on the strava front, Muddy. Hope it passes soon.
I used to get so many minor infections and viruses. I had nasty cold for a week or so in November 17 and then something that lasted 2 days in December 18. Other than that I haven't been ill at all in 2.5 years. Not sure what happened to change the tide for me. It does coincide with me changing my sleeping habits and generally turning everything off at 10pm instead of sitting around until midnight doing things, and also my kids getting old enough to go to bed and stay there all night which has led to me getting about 10 hours more sleep a week.
Easy/hilly 8 planned later. Hopefully the cloud cover that has been about all day will remain into the evening.
Muddy hope you feel better over the coming days, you have plenty of miles in your legs
DT 8x1km plus tempo session is high quality in a week, im lucky if I get 1 session per week.
7mls last night and out tonight for some miles, hoping for 5-6 plodding miles.
Easy 12 yesterday gave me just under 45 for the week plus 3 x cross training sessions. With two good sessions that's probably my biggest training week since early April.
Pulling it back a bit now with Magor 10k Saturday. Don't quite feel i'm in pb shape, but will give it a go and hopefully come out with a solid 38.xx.
Anyone else about.....?
DT good mileage and sessions, is it a pb course.
Plan was for 14mls on Saturday but only managed 7mls, wife's calf went at 2mls and had to turn back, after a couple of minutes of what to do I carried on, got to 7mls and chimp told me to pull over, I hate him because I listen all the time. Have been putting in good lsr on a Saturday over the past wee while but this is a bit of a pain. Out tonight for 9mls and may try and do some sort of tempo i.e. 4mls somewhere near hmp/mp going by my last 10km 46.30 I am going to aim for 7.50ish:s
Yes, last year I ran 38.23 so 5 seconds short of my pb, the difference being that my pb came on a course that measured a bit under 6.2m and this measured 6.22 so bang on.
What was the reason you needed to stop in terms of what the chimp is asking for?
DT-any excuse for me
Tommy - serious hills, well done
McFlooze glad to here you are back out running, My wife picked me up as she drove the route to see if I carried on.
Out last night for 10mls, planned some tempo stuff but way to warm for me, times seemed to go all over the place avg for the run was 8.29 and well gubbed
Tommy - You've outdone yourself ! Out of curiosity, what was the winning time ?