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Not much of interest for me. Did 5m Thursday morning then was away until yesterday pm so did 7m on my return for a 23m week. Hoping to nudge up to 30 this week. I've my covid jab Thursday morning so not quite sure how that'll set me up but have an easy 5m before it, rest day Friday and an easy 4 on the Saturday, just to be careful. Hoping for no reaction but I hear plenty of stories of people laid up for 36 hours or so after it.
Should be back up to 40 mpw in 2-3 weeks. Still waiting to find out if I am going to Lanzarote end of May. It probably comes just at the point where i'd be a couple of weeks back into normal training and also right when a half I am looking at takes place.
Skinny, I would assume that some point in your recent 10k you must have run a sub 20, 5k. I appreciate you were referring to a specific 5k, however the fact is, you can quite easily when one pops up.
Tommy, again, another 'fun' event from you. That's a cracking time on what you describe. You must be sub 39 shape in a flat 10k?
Starting to pick things up with my first session of sorts yesterday with 4 x 1k off 2m jog recovery. Timing was poor on my part, getting out at 1.30 in the clear blue skies. By 3pm it was overcast and much cooler. Anyway, I covered 3.28m at 6.14mm average pace so pretty reasonable.
Have worked out a bit of a race line up for the year now and having just had my whitsun trip to Lanzarote cancelled it is much clearer now-
20th May- Chase the moon 10k in Leicestershire. It's a flat airfield type affair where I did the half last year and a 6 ish pm start.
30th May- Chepstow race course half.
06th June- A leg on the hilly 100 event.
25th July- Bedford aerodrome 20- Plan is to run this as I plan to run London and come in just under 2.10 (based on where I am now). It'll give me a good platform for the peak mara training and is far enough out I can go a bit harder plus, I go on a 10 day holiday days after it.
First weekend sept- a proper crack at a half- Looking at Dorney on the Saturday or Worcester sunday (whilst worcs is very convenient I am inclined to go Dorney just because it eliminates a lot of cancellation risk from local authority.
03rd Oct- London
14 Nov- Derby 10m (cancelled and carried over from 2020).
12 Dec- Sneyd pudding 5m.
There's a few gaps then in there to slot in a 10k or a 5k or two over summer and Autumn. That then gives me a decent crack at all my pbs as well as I am not sure I'll do myself full justice in the two races late May given they are 4 and 5 weeks away.
I did 28.58 in my 10k tt as it happens. It's the other one after the marathon I might be capable of. However, as noted by Mr v, finding a decent 5m that also fits in to other plans could well provide an equal challenge. At the moment, on my plan for the year there's a 5m mid December.
Tommy, I guess the downside in being tucked away in a quiet corner of the country is that there aren't so many places accessible. In the Midlands you are 60-90 minutes away from a huge array of possible race locations.
Chase the moon at 6.30pm makes more sense. I believe that the race will just be around the airfield as opposed starting at Prestwold. I think all the events there are runthrough events. Eitherway I feel much more confident booking events taking place in this sort of location than spending £50 entering a city half and having it pulled last minute.
Covid jab nearly 8 hours ago now and no side effects so far. Got out before it for an easy 5m. Rest day tomorrow anyway.
I felt similar after yesterdays run, Muddy. In the middle of March 10m at 6.30mm didn't touch the sides, whilst yesterdays 10m at 7.07mm (3e, 3 steady, 3mp,1 e) left me feeling a little tired yesterday afternoon.
35m for last week and 2 spin classes so not a million miles from normal non mara training. Need to get back into the s and c work and not drinking 4 nights a week from this week as 10k is 3 weeks Thursday. Started well, done my little physio instructed routine this morning. 5m recover over lunch then spin later.
Weighed on Saturday, only 3lb up from my peak weight which surprised me so I should be able to get back to that weight by the 10k, though I am currently the weight I was when I did my 10k TT.
What happened to everyone undertaking to post their runs here to keep them honest???
Decent start to the week with 5m recovery and spin on Monday and spin again this morning. I also did my first s and c work on Monday since week before Dorney. Funny thing is i'd spent months feeling nothing from it and wondered if it was effective. Woke up Tuesday with quads, glutes and hips on fire! At least I know it works.
Decent session over lunch yesterday, though came a bit harder than they felt in March. 5 x 1m off 2min float, came out just over 6m at 6.07mm, reps came in 5.47, 5.43, 5.44, 5.47 and 5.47. I was a bit disappointed by the perceived effort, however that's my first session in some 4-5 weeks and comparing it back to mid March there's not much in the respective HR's and paces were virtually identical so it may just be that I am not as finely tuned to ignore the suffering a I was then.
Feel fine from it today (still sore from Mondays s and c though) which isn't bad as if I had to run another 0.2m it would have been a sub 38, 10k. Fairly easy rest of week now.
Nice going on the reps, Tommy. So that must have been about 700m?
Which 10k, Muddy? That'll be the same day as London then. Is that wise weekend before a target mara? Saying that, all being equal i'll be running Midland rd relays weekend before London though that's only 5k.
Spin on Wednesday then 5m easy yesterday and some s and c work scattered over the week. Nice little progressive run today moving through the gears with 8.20, 7.56, 7.32, 7.09, 6.48, 6.35 and 5.51 giving an average pace of 7.10mm.
3 weeks to my sub 37, 10k attempt, which may end up a sub 36 attempt, who knows!