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Dave, well done with that marathon time. I suspect that you could easily go tem minutes faster with the shorter race times you have ran.
Bryn, start steady in your 10K, with your recent running you will blow a big hole in your previous best.
Just putting some confidence touch's for my hilly 10K race on Sunday. Running up plenty of hills, loads of hard aerobic running and running fast down hills after a 5 mile work out.
Run, rest and recover well.
thought I'd better check in - I haven't been doing much running recently so haven't been posting as much either
I've had a foot injury for the last couple of weeks that put me out of the White Peak marathon - I just got to cheer Dave over the line instead of running it myself. Hoping to be back on the road tomorrow, but it's just one day at a time at the moment. I have a 5k on saturday - no way I'll be fit enough to run it well, but I'll probably do it as speedwork as long as the foot is completely recovered.
Congratulations to Jen on your race - winning something is always a bonus
Thanks for the congrats people....<<still chuffed with medal!!>>
Jenny-odd distance because it is part of a summer series of a 2, a 3 and a 4 mile race. Gives you something to aim at each month. Went out for a training run with boyf this evening - 2 miles in 17 minutes today! He was rather puffed, but thinks he will be able to cope with 3 miles on Wednesday. I am determined to get him going and even if he doesn't enjoy it, he will be able to get round without stopping. Who knows, if he does start to enjoy it, he might get the taste and go for a 10k or two with me!
Sodahead - which hilly 10k?
Oo! I have a 5k on Sunday!
(thinking I am racing a bit too much at the moment....)
JennyD, yes twice, first time was two years ago when I ran a pb of about 6 minutes (from a very slow course and 2/3 years ago) to run 39:xx, last year I'd had a track race the day before and with the heat my abs tottally gave up on me,just under 18 minutes for 5k and then finished in 40:45 or so jogging it in, it irritated me as the previous year when I'd done 39:xx the lead boy did 36 something, and so I didn't bother pushing for the finish, turns out the lead boy last year finished 7 seconds ahead of me, which if I'd known I'd have started running again quicker after my walk break.
It's a pretty quick course, only problem is if it gets too hot.
Bryn, 3.30/K sounds like a sensible rate at which to start (but if you maintain that pace that will give you 33m for the 10K and that is very fast indeed). At the start of races I have now got into the habbit of letting myself be enveloped by everyone blasting off quick and use them as natural barriers to slow me myself down in the early stages of races. The start is still quick cos that is how everyone is running and you have then got all these targets to pick off or hide behind and the possibility of running a negative split is greatly increased.
Aardvark, do you know what the problem is with your foot?
Must get to work
Dave - Awesome. Unbelievable and awesome. Well done you
Well, I had three days off (three days!!!) But I went to the gym yesterday, after fighting off my cold and got the buzz again. Going to either run tonight, or go do circuits and body bike down the gym. Exam is in TWO days....ARGH. But then I'm free! Till the end of September! Hurray! :P
Bryn, I'm glad to hear HBO is a fast course! I don't mind heat at all (we have a treadmill in the conservatory, so I'm used to it
Aardvark, sorry to hear about your foot, sounds like it's mending though.
I upped the speed on the Kenyan hills last night to 13.6kph and survived 8 intervals. That has real attitude!
I've got a cold today. I'm coughing up thick green stuff and my head is clogged up. So I think I'll be a man and whinge about it for a while.
Cheers for all your well-dones for saturday. I now have to decide whether I want to go for London or not... hmmm...
Sodahead - I'm sure there's a bit more in the tank ;o) I'd only done two runs of over 20 miles and it was an off-road coarse so I think I ought to be able to push down towards 2'45 if I train well and run consistent splits.
Jenny - That's a pretty good session - hill reps normally make my insides feel like they want to leave my body!
Aardvark - 'Working from home' - I've heard that one before! ;o)
Dave
8o)
33 is too quick atm, I'm almost running that quick for a 5k though!
I don't remember the wind being a particular problem in the race jennyD so that shouldn't be a problem.
3:30 is 210 seconds, so 3:30 x 10 is 2100 seconds which is 35 minutes dead!
Jenny - I think I probably do have manflu, but I have to say that this is the first time that this disease has ever given me stomach cramps 8oS
Nice thing about broad oak is that the field is so large that you'll have people to run with whatever your pace.
Big Congrats to DL - as you say a fantastic feeling to be cruising past people at the end.
I'm starting this cycle off a 33:56 10k set at Askern last week and a 27:51 5 miler 3 weeks ago. The first job will be to take a big chunk out of that 5 mile time on the next 2 South Yorkshire Road League races, starting tomorrow.
Bryn, take your 5k time, double it and add a minute. You should be pretty close to 34 mins (3:24m/km). However if you set off at 3:30 as planned you'll run a very strong 2nd half and do better than setting off at 2:52 pace!!
I'm getting a bit jittery now about Monday, 1st race in 6 months! I'm trying to work out the pacing, maybe stick to how I'd approach a treadmill run, steady-ish about 4:20/25 to about 8k, then hopefully I'll have some left to turn it up from there.
I really don't have much of a comparable to flat-ish road as it's so hilly here.
Interview went okay today but I will not know for a good while - apparently they are interviewing over a couple of weeks!
I am not going to go into too much depth for several reasons - I didn't really take this race too seriously (no pbs here), I am knackered (got up at 5am for job interview today) and there is not much worth reporting apart from the fact I had an utter fab time - running for the fun of it really is fun!
The upshot is 6.01 miles in 53:37. Mind you my average HR was only 160bpm (usually 170+) but I really recommend, if you are up this neck of the woods, have a run through Kingsbury Waterpark it is beautiful.
There were a few cockups with the marshalling during the race such as one marshall, whilst turning around to talk to her husband missed the front runners (5 in all), and they went the wrong way and had to double back. Apparently they were not best pleased - can't help but find it funny though!
Did a 9 mile run last night - partly to build up to half marathon and also to clear my head (I had been preparing far to intensively for this bloomin interview). It was one of the best runs I did. My time 1:17:09 (an easy benchmark for fenscot the streaker [ahem this was meant to mean that you run fast not that you run naked] to beat) with mile splits all under 9:00/mile and I felt I could run more but I didn't want to risk picking up an injury.
Apart from that nothing much happening.
Just thought I'd pop in before my LT session at the club tonight.
Bryn, it was too early for me this morning
Dave, after your marathon your immune system will be in tatters. Whatever bugs are about you will catch them and they will hang around for some time. Get a heavy duty multi-vit into your system to help it out and eat well.
BR, well done with that 10K time, my weekly mileage has plummeted to 50/60MPW, it will be interesting to see how I go on this Sunday and even more interesting Sunday week in the Thirsk 10 miles (special weather of 25'C + already on order).
Bunny, yes it is this Sunday. Its a great venue, if you can get there - get there. Go onto the Northern Social thread on URWFRC - there is a slack handful of us forumites getting together.
Aardvark, I had something similar on my right foot. Only got the discomfort when I wore my top of the range NB1221's. The pain was so bad that I had to stop running. Once I changed my trainers the discomfort eventually went away. I have since tried my NB's and the pain came back immediately
Ran 6 miles this morning rather than doing a hill session. Tried to keep my HR around 150 and felt like I was going very speedy to do that. Splits all over the shop though. Had a couple of sub-9, and a couple over 10 min miles!!! Weather was plesant enough until mile 5 when the heavens opened. I sped up a little, but really didn't enjoy it as much as I hoped.
Still, interesting to see what HR is doing over a route I was running regularly before hill training kicked in. Looks like av HR has come down 10 bpm for a similar pace on the same route. Is this a valid comparison?
Gym now....will probably just do 3 miles and some strngthening. Then swimming in the morning.
Jen - What's your next big race? I know you're doing the shorter ones atm (and by doing so many you're gonna be gonzales in no time) but I'm nosey and like to keep track
Went out for a run this evening, something I haven't done in ages. I wasn't going to go at all, but I was sat at my desk, trying to revise and instead figeting like a frustrated chicken. Feel better for it now though. Which is why I'm obviously posting here and not revising!
Karlb - Let us know how your interview went, won't you? And running races for fun sounds really pleasant...I'll follow in your footsteps when I run Hull in a few weeks time.
Hmmmm....I'm worried....has anyone seen Steaders??