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Saturday 29 April
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Had a chance to watch the BBC coverage. Very interesting to see Deena Kastor's arm movement (she heel strikes).
T&F season starts. First 5000m of the year for me, I wasn't planning to run, just helping out the team. Did LFOTM 5k yesterday, the speed wasn't really there, but still managed a SB. Looks quite promissing, around the same time last year I was 2 minutes slower.
What was your time?
Speedie - srry to hear about your grandad
Cath - enjoy the Lakes
Good luck everyone racing today/this weekend.
Think we must be in a weather warp here - it might be nice in Derby and the West Midlands but it's cold and grey here in the middle in Nottingham!
What: 2.5 mile run d&d, 50 or so miles on the bike later
Why: Start of mini-taper
Last hard: thursday
Last rest: Monday
Thanks for everyone's suggestions re: the "two races in a week" situation ... still undecided, especially as I want sub 8 hours in Fred Whitton and don't want to prejudice that ... but I do so love fell racing ...
What: Hill reps on bike (up to 96% HR)
Why: Hamstrings still too sore to run after FLM. Good way of maintaining cardio fitness
Tried running yesterday, but it brought back vividly how my hamstrings felt in the last 2 miles of the FLM. Need to give it a few more days. Everything else feels fine.
Speedie: sorry the hear about your grandfather. At least he had a good life didn't suffer
LizzyB: I wouldn't think a 6 miler would effect you, if you recover well between. It'd be a good sharpener!
H'wood: Well done on another PB
URR: On the way back after the 'thon
So abingdon's the master's championship... and I'll be a V45 by then... and it's just up the road... Hmmm? Is it worth the sack and a divorce?
What: 6m recovery
Why: recovery, but still running too fast and legs felt it
Last Hard: Sunday
Last Rest: Tuesday
enjoy the bank holiday
Speedie...very sorry to hear of your loss...
Good luck to all racers...Rory...I am sure you will be rewarded with a quick time after your hard mara training...and without the dawback of having the flu...good luck
Virgil...maybe see you tomorrow at Monklands Half mar...what time are you hoping for? I have lost some weight and had a very short haircut since the pic on the right..
Holywood...congrats on your new pb...well done..
Micksta...you are begining to ound very much like BR, Pantman & me for that matter ;-)
URR...well done on your SB..."pace wasn't there" means lightening fast to most of us..
Me?
what: 5m @sub135
why: easing off before tomorrow
last hard: Thurs
last rest: Wed
Monklands Half Marathon tomorrow..plan to go for 7 min/mile...which may be too fast (it is the pace that I ran my 10k pb 7 months ago)..so I could completely blow up...still, gotta give it a try, eh?
d
What - 75 miles on the bike, went out with the chain gang over Alport Heights, going quite well, then carried on with a mate up into Derbyshire towards Bakewell, went over Rowsley Bar (very steep hill) and got lost round Ashover, eventually found the A61 to Matlock and back down the A6.
Lizzy - I think it depends on how used you are to running at the moment. As I'm not doing much/any running right now I personally wouldn't chance running at all this week - but if I was run fit then I think I'd probably go for it. I'm planning on racing/time trialling on the bike Tuesday and Thursday though I know that doesn't have the same impact.
speedie, sorry for your loss.
Paul, good luck to you and Jo
AJH - fantastic about your mum and rfl! My mum is just a tad older and has been prescribed beta blockers. She can barely move now.
Welcome new people.
can't believe I'm worrying about Abingdon accommodation already - it's 6 months away!
I've entered the Ranelagh Richmond Half on 14th May. Arrrrrghhh!
Well, I was pleasantly surprised that my doc took my worries about my running seriously although she looked at it in terms of breathlessness rather than high HR. She thinks it might be this catarrh she says I have and prescribed me a steroid nasal spray. I'll see how it goes.
What: nothing
why: cba, too much beer last night
last hard: thursday
last rest: yesterday
Have a good day all.
Any news yet from Paul and Jo?
Well done on yet another PB Hollywood. That 60 seconds will come!
DFagan. A half marathon? Fair dues to you. Have confidence that you can sustain 7m/m after your performance in Paris.
Quick Race Report for anyone suffering withdrawal from last weekend.
RTE 5 Mile (which finished on the set of Ireland's leading soap, Fair City)! First race since a disappointing marathon in Paris. Still stiff from interval session mid-week. Not in PB shape (PB 29.12) but hoping to at least go better than second best 5m time (30.57), and will be v pleased with sub-30.
Race is 4 laps plus a bit.
Mile 1. Quite comfortable, but no clue as to pace. See club mate who I knwo is faster than me, and make crazy decision that he must be having a bad day and go past him. 5.41 AHR 165
Mile 2. This is hard work. Can't believe how long 5 miles suddenly seems. 6.00 AHR 176
Mile 3. Oh dear. Clubmate wasn't having a bad day as he eases past me. Past half way though, so try to keep him in sight. 6.02 AHR 181
Mile 4. Dig in Rory. Sub-30 is still a possibility. Clubmate still in sight. Just. 5.59 AHR 185
Mile 5. Empty the tanks to maintain the pace in last mile, finishing HR at 190. 5.58 AHR 186
Time 29.41. Very happy with that. Clubmate was 3 mins ahead of me over 10k last summer, and only 15 secs today. And I'm not far off what I think was my best run over any distance.
Black tie dinner tonight at which I will know noone other than my partner. Will be even tougher than today's race.
Enjoy rest of the weekend everyone, and good luck to racers and anyone still on the 'long run' treadmill.
Rory, nice 5 miler there. A good marker dropping under 30min/5m, well done.
Tigerrunner, to run in the British Masters Marathon Championships you must be a paid up member of your regional masters association. Here is a link to If AF's doing it I might wimp out
UKA coaching assessment complete. Soda qualified :0) I am absolutely shattered.
We did everything in the morning in the practical demonstration. Warm-ups, drills, strides and short session. Had lunch and then did the lot again for our assessment. I am cream crackered. You should have seen the facility we were in - £18M indoor track and field sports science centre. Pressure pads on the ground, speed cameras in the walls, instant video play back and all this is before you go up stairs into the laboratories - just amazing.
I'm looking forward to going back up tomorrow for the sprint module. I'll enjoy my wine tomorrow night for sure
Popsider - sorry to hear about your granddad.
Urban - you sound like an ideal guy to have on the team!
Hollywood - congrats on PB and well done to Rory M.
What: Jumped in local regioanl race and ran 43:18 on undulating 12.2km course. Ran it controlled keeping hr in low 170s for first half and picking up a bit in second half without killing myself. 7th overall. Averaged 174 hr throughout compared to 179 last weekend when raced flat out. 30 min warm up and 15 min warm down made it good afternoon out.
Simon
Sodahead: I have done the level 1 course and enjoyed that, wouldn't mind doing the L2 either. Enjoy!
What: 6M tempo run
Why: LT
Last hard: today
Last rest: 1 month 13days ago
6M - 34.14
Pace: 5.42m/m
Nearly hit target pace for my tempo run, aim is to be hitting 5.30m/m for tempo runs, managed 5.42m/m. with a 5.06 last mile!
Really good run, fastest I have run all year, showing improvmnts since 4 weeks ago, as i am just finishing 4 weeks hard training, at 80M's a week!
Feeling really postive for the racing season. Got an easy week next week which I'm looking forward to, got a 1.5M race on tues night.
Enjoy the bank holdiday weekend.
Sodahead congrats on passing, sounds like hard work, but I'm sure you'll get a kick out of coaching
Hollywood- great PB, not far to go. Do you train for 5k? I have never trained specifically, but my times are coming down (a tad over 23 last time).
What: Heavt Montain bike session later followed by trail run.
Why: MtB race next weekend.
Last Hard: Last night
Have a great day and weekend, hope the weather keeps sensible for the 3P.
What: 10 miles on country lanes this morning: 74-75 mins
Why: it was a lovely morning
enjoy the sunshine!
Hilly 16:41 yesterday. Brilliant result in the FLM btw, ahead of Jane Laws. You really know how to run the marathon.
SiT Sigh
Rory Sound run.
Hollywood Nice one!
Saw MikeB at the track, spectating during the 5000m. He didn't fancy to run
i too missed the news of your grandad speedie. sympathies.
6miles done today along canal and trails. Averaged 8:04 pace which including the 2 8:30 odd miles through the woods is pleasing.
Congrats Sodahead
Great Run and PB Hollywood
Well done Rory M sub 30 is always great especially when you heve been well.
Well done too SiT
What - Fleeced by the kids (Rest day)
Why - shopping for trainers and shoes etc, etc, (No rest believe me)
Last Hard - Shopping today (and having to eat all that lovely pizza at lunchtime)
Last Rest - meant to be today - well it is from running anyway.
Take care
Haven't had a chance to get online the past two days - work course on Thursday and Friday, which was interesting but draining so I didn't feel like logging on when I got home. Hope everyone's well and fingers crossed for Paul and Jo!
Haven't run at all since FLM last Sunday (why does it feel as though it was SO much longer ago than that?) I always make myself take a complete week off after a marathon - feel I owe it to my body after all the hard work it's done. Quite enjoyed the rest up until about Wednesday, but after that it's dragged a bit - can't quite work out what to do with myself during the no-man's land between getting in from work and getting the dinner ready! Thursday and Friday were exhausting work-wise and I particularly missed the destressing value of a run. Looking forward to getting out there again next week :-)
What: Rest - if you can call a shopping day in the West End with my mum restful!
Why: Post-marathon recovery and recuperation.
Last hard: FLM.
Last rest: All week!
Have a good evening and take care.
for the record, made up the numbers in the Pole Vault, Hammer, Javelin, Long Jump, Triple Jump, High Jump, 110 high hurdles (quite pleased with my 23s), 400m hurdles, 100m and 200m.
Only serious run out was the 3000m steeple chase which I was very pleased to win in 10:04, which is within 10 seconds of my p.b. a week after the marathon and after a decathlon of sorts!
Now need another couple of weeks to work out what the plan is for later on this year.
Well run Rory and any other racers.
I am back in Plymouth now after what seems like days of travelling but is less than 24 hours! I have not read since Monday but offer a collective well done and commiserations and get well to those who need them. I don't think I can manage a whole week of reading back but will be posting again regularly now.
What: nothing today
Why: travelling and did my first century ride yesterday
Last hard: bits yesterday but it was generally great.
I have a date with Abingdon too after I had to pull out last year, but will decide after the IM.
Happy bank holiday all.
I started a new job with 8-hours meetings and then had to catch up with life, and we even had a new oak floor fitted at home, as nrg-b said, it does not rain it pours!
It took me two very long sessions to catch up with the thread.... too many comments to make, and really all the flm race report were such a good read. Well done to all, and particularly the ladies (sorry I'm gender biased here) - Hilly, Minks, Hippo, Beanz and Cath (hope I havent' left any of you out).
Hilly well done also on the new job.
I know it was almost one week ago but I want to say how nice it was to meet so many of you at Mudchute: nrg-b (my new training guru), Snap, Hollywood, Mava, TwoTon, Podro, Hippo, etc. You're all great and I had a wonderful wonderful time.
Oh, yes, training... I managed to fit in a couple of 4-milers this week, by getting up at 5.30 instead of my 'usual' 6 am, and even a longer speed session, but
for today:
1,200 m swim, bodypump
why: strong triceps good, bingo wings bad.
last hard; yesterday speed session was no picnic
last rest: 8 July 1968
soda - well on the qualification - that master's website lists Abingdon as 15th October - 22nd on here and on the club site!
Stellina - sorry we did not meet at mudchute - I was a bit dazed when I got there!
Rory - well run
race, run or rest well tomorrow people
URR...great 5K there...have never raced this distance..plan to do one at the end of May
d