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CW - Nice LR with mile reps, bet the beer tasted good after that!
Wardi - Cotton wool time then?
TR - Mrs Al_P is on Slimming World at the moment, so the prize red was all mine
9 (very chilly) easy miles around Eastleight & Chandlers Ford first thing yesterday morning and then another 5 out and back along an old railway line in a gloriously sunny New Forest on the way home from work (with some strides). Not feeling wonderful for the afternoon run, but then again I rarely am straight off a day sat in the office + 40 min drive back.
The plan for this morning (post school drop) was around 12-13M with a chunk of steady tempo, between 6-10M depending on how I felt. It was also going to be an extended test of my new Vaporflys ahead of Sunday's 20M race. I felt pretty decent from the word go, ticking off 2 warm up miles in 6:58 & 6:27. Mile 3 onwards I got cracking with the tempo (comfortably hard) and found myself ticking along at sub 6min pace a bit below marathon HR. This I maintained, with a little up-drift in the HR, for the full 10 miles and even popped in a cheeky 5:34 mile to finish. Overall was 58:50 (5:53/M) for the tempo at pretty much bang on av marathon HR. Rather chuffed as that's the first time I've ever nailed a 'proper' Coro10 in training! Rest of the week will be very light & easy singles with a few strides added in on Friday & Saturday ahead of Sunday's race.
I have a pair of Tempos as my second shoe Jooligan - they are fine but I don't like them as much as the Boston. I think they are marginally lighter but they feel a tad clumpier to me though nowhere near as bad as the DS Trainers I had before them did. If I knew you were looking for an 11.5 I'd have searched for that.
Al - nice one. How fast would you usually do that run? You are obviously comfotable with using the new shoes over a 20m race.
Ever used Adidas shoes.
15 (as above), couple of enforced easy days now anyway due to work.
Cracking mileage TR. Yes, I just run in Adidas Supernova Boost these days, you can get them for c£50, for slight overpronators, plenty of bounce in them.
LMH - Thanks for the concern. Toe only twice normal size now and no real pain unless being impinged by a shoe, hence cut the running shoes. Could be a 'magic' marginal gain as just back from a 11m run in the sunset, 3m w/up/wd and alternating 4*1m @ 7mm with 4*1m fast (6.06, 5.58, 5.51. 6.15). A good session and good to have the legs feeling springy again.
LMH tbh I'd forgotten what size my Bostons were & assumed they were a 10.5 as they feel a bit short however I looked & found them to be 11s. The Tempos are actually about 17g heavier which seems odd since they are supposedly somewhere between the Adios & the Boston as far as cushioning goes.
Well done TR. I guessed as much so knew I'd better get mine done too
Jools - well done for getting it done, you have had a tough few days. I was around 15sec per mile quicker than usual maybe as i was running without my run bag. I do my build up races in my mileage munchers (nimbus) as i will run brighton in them. i usually only have one pair of shoes, but had issues when sauconys changed models, so bought some nimbus from the asics outlet locally, they are expensive (70ish) so i keep them for long runs and races, but i guess that they are heavy.
Sounds good OuchOuch.
For the record I've used Adidas for general running (Supernova Boost x2), workouts/tempos (Boston 6 & 7s) and racing (Adios going back 8+ years)
OO - Well done on the session with the still poorly toe!
Jooligan - A well toughed out MLR there, annoying when race fatigue bites you late into a run!
Just an easyish run up the club tonightt for me, preceded by a 6 hour driving round trip for a 2 hour meeting....
Nice tempo there Al - I've definitely found running easier (though not necessarily faster) with the few days of better weather.
Hope you can stay on top of that niggle Charlie.
Sounds as though you're enjoying the taper Wardi.
My legs would happily have bumbled round another long run today but work stopped play and I only had time for 15. Really hoping the weather doesn't get as bad as forecast over the weekend (though Saturday's run will be short) as it was bad enough getting rained on towards the end of today's run.
I then ran 10.4 back - slightly different route which avoids roads for 5K. Worked out nicely & legs felt remarkably OK. Kept the pace easy but managed a little pick up at the end
Charlie - hopefully you are all systems go for Sunday. Ive had a grumbly hammy this week, but upped my s and c sessiom at the weekend, so probably why.
LMH - so just the 3(?) Lsr and a 15 so far this week ? Your legs are marathon ready.
Good man jools, you have the sub3 within reach, you just need to execute the last 5 or 6 weeks sensibly.
Away all day from early today, but i did 5m tonight to tick a box, and give me 283 for the month. Last 3 months 344, 330, 283 so all av 10m/day or better. March to go then its time to serve the cake up.
5m easy this morning, hopefully I'll get a long run done tomorrow.
Long run earlier, bit short of time so a 20m P and D progressive 20%/10% rather than a time on feet long run. 5 av 8.01, 5 av 7.48, 5 av 7.30, 5 av 7.02. Headwind in last few miles prevented a sub 7mm av for that section, but it was bloody hard work which is what matters.
Nice long run. Just short for me again today but nice to see a bit of pace back. Unfortunately the forecast for the next few days makes it look unlikely I'll be able to get as many miles in.
LMH - yes forecast isnt the best for the coming week, in terms of wind and rain. I cant flexi when i can run, and the windows for runs are fixed, so ill have to suck it up to get the longer runs done. This could end up being my last full week, so i had best get the key runs done.
TR - my flexibility for fitting the runs in is limited too but being further out if it's really carp I'll probably accept a lighter week rather than make it too miserable though I'd really like to continue to build the miles next week.
LMH - to be fair we can both get all the intended miles in this week if we are prepared to get wet. Today i was limited by time, so had to do a progressive 20 rather than the time on feet 23 or 24 i wanted to do. Hopefully i can do that next weekend instea as the following weekend is Fleet.