Howdy, Stranger!
Categories
P&D Autumn Marathon 2022
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Have fun in Devon, TR.
NE, that's a good excuse, really, though a very late run! I'm usually off to bed somewhere between 9 and 10.
My other hobby (one I've not managed to indulge recently due to the pandemic and lack of funds) is riding rollercoasters, and I remember one particularly magical ride on a wooden coaster in Kentucky after dark with fireflies dancing around the train as it went along.
Invested in some new shoes - Nike Invincibles. A bit heavier than I'd usually go for but I'm going to use them for my easy and recovery runs, and they are certainly comfy enough for that. I did 8 miles and (sore achilles aside) felt not bad at all.
That was a late run NE !
Still in Devon, progressive 10m tues, 5min reps yday and 7m easy today.
Looking good Cal. Enjoy the Nikes.
Nice work as ever TR
Been a while since I hit the nightclub scene Jools.
League race on Tuesday. As flat as they come along Newport river paths... 5.2m I think it went pretty well... mile paces were 7:11. 7:20. 7:26 7:27 7:04 (6:20 for the last bit). - avg pace 7:16, benefitting from having seen a club mate just about getting into range about a mile from home... and overtaking him at full pelt in the last 400 metres!
This really was race effort all the way... and I need to be getting five milers at something like 25s per mile faster to be matching where I was when I PB'd in 2019. But I am close to matching where I was at this time in that training block back then (ditto regarding my 16 w 9m @ HM last week). It's got to be encouraging. 7 fairly hilly miles last night. With other commitments, I will have to work to find time to keep my run of 40+ weeks going.
Went to Stevenage - yet another parkrun that has a 1.5 mile jog to and from the station (so 6 miles logged, more or less). Nice two lapper around a big lake, mostly on path but with one bit of rooty trail and a naughty uphill finish. 27:32 so not getting any quicker, alas, and HR hit the 190s by the end.
But I got to see the friend and her gorgeous cockerpoo pup, which was very nice.
Also have developed a sore tooth/gum, so I guess I will have to get myself to the dentist as soon as I can. Was hoping it would heal itself, but alas, no.
The nice thing with this route is it's downhill towards the end so I pushed the pace a little back to 10:30s for three miles and then 10 for the last mile. The usual niggles showed up later than last week, too, so while they're still there, they don't seem as bad.
That also concludes my first 50 mile week in a very long while (most I hit before Manchester was 47, and that was in January!)
Cal - excellent, parkrun, 18m and 50m week, thats got to be progress too.
Harting trail 10m race, up on south downs way, was brutally hard as ever and a bit of a scorcher with a late start.
Worked out who i needed to beat in the first couple of miles and then picked my way through a few places. M50 trophy and £15 for the AG win. Always reminds me that its such a hard race, bit like a marathon. 66.4X compared to 65.3X last time out in 2019, difficult to compare though as its not a race for time, and it was scorchio, 2m wu and 2m wd, so 14m for the day. IoW 1/2 in 2 wks will give a better result for comparison with previous years.
Cal: As TR said: plenty of positives this week.
TR: Over a minute quicker than your junior self on a scorcher of a day has got to be celebrated as a win. The £15 MV50 prize is the icing on the 🧁
Busy weekend of racing for me too. Been a while since I’ve had one this action packed. The week went:
Tue: rest
Wed: 6.5M Fartlek 5x4’LT off 2’ easy. Every effort was mostly uphill so they were closer to Vo2max efforts for LT pace.
Thu: 14.4M multi-terrain LSR
Friday: Mynyddislwyn Murder Mile a brutal 1 mile relentless hill climb with 680’ of elevation. I ran the whole thing finishing 20th & 1st MV50+ in 10:38 Video of the race at about 0.75M https://youtu.be/FQVZFVNsB6o?t=39 I appear about 2 minutes after the leader.
Saturday:
am: Llanishen Park parkrun#8 This is Cardiff’s latest addition & it’s a good one. 3.8 laps on solid paths. Bit crowded by lap 4 as I was lapping folk who were also lapping other slower runners. I was pleased with 19:45 - a slight improvement on last week.
Cruising past a keen starter after about half a mile.
Sunday: 13.8 ‘flat’ miles at 7:55 pace on the road from Ross.
You look to be having fun there, Jools. I don't know how you can fly down rocky trails - I always slow to an almost walk to avoid tripping and hurting myself. Let's face it, I'm bad enough coming downhill on pavement -my descents were pitiful today.
Anyway, fairly happy with that run - even bagged a Strava crown for the Links ladder but when I looked at it, only three people have run it.
Enjoy yourself NE
Cal - nice one, no mention of any niggles either.
10 commute home yday, 10 + 5 double today.
I had a day off today, so did 20m as i hadnt done a long run for a few weeks, was pretty tough as it was 29 degrees by the finish at 10.45.
I did Jersey Farm parkrun today (for my "J") - slightly undulating grass/trail course so not fast. Paced conservatively and ended up passing a lot of people who had gone off too fast for the heat. Ran 29:05 which is OK under the circumstances...at least my splits were nice and even.
10m yday, 10m today plenty of warm weather acclimatisation going on. Didnt get out till 11am today, but next weeks IoW 1/2 doesnt start til 11.30, and it might be warm then too.
I actually don't like beer. I've got a can in the fridge that came in a goody bag - it's been there a long time. I could get some lemonade and make a shandy with it, I guess...don't mind that.
Well done on the 10...that would've been roasting at 11 though I guess it's good practise for IoW. Hopefully it will be just warm rather than full on blasting it by then.
6 recovery today.
10m yday which was tired, so i wibbled about doing my session today as i needed a double for logistics, but got going ok after a few creaky reps, so 10m (inc 14x3min) and 7m for the day, good mara prep.
Like you I felt tired before I'd even started today...unlike you I did not get going and canned the run at two miles. Legs wouldn't turn over. Had a big week last week off not a lot of sleep, thanks to the heat, so unsurprising if the old bod needs a bit of rest.
Only the minimal 5m commute back in today. My back/hip has been grumbly recently, probably all the hills and trail races, and yday it was radiating down my leg causing weakness and making the quad weak by my knee. So similar to SJ, need to get on the spiky ball and exercises. Im off work for a week now so i can choose to run on the flat too which will help, altgough i cant avoid hills sunday at IoW. Some of those runs in Devon were straight up a ridiculous climb from the front door, which wasnt ideal from cold.
Legs are still very sluggish - I could only manage an average of 12 minute miles on my 12 miler this morning (should have been 14 miles but decided 12 would have to be enough given the sluggishness and my niggly bits...not to mention it was very humid). Not the nicest run but miles in the bank, I guess.
My body is out of whack on the left side, the weak left quad is now a stuck neck, shoulder, upper back, hip etc where its difficult to look to the left. Spiky ball and stretches being applied.
10m yday, standard sunday race 5m today inc a few strides, hops and skips trying to get firing.