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Been feeling very 'can't be arsed' this week (bit of post-Mara blues probably). Didn't run at all on Tue or Wed, and really didn't fancy it yesterday either. But I'd arranged to meet a mate after work so that commitment was enough to drag me out. Ended up doing a bit of a session too - 6 x 1k off a minute. The first one was 3'47 (which was my slowest) - the other 5 were all 3'44-3'46, so well-judged in terms of pace, and hard work too! Then managed another 10 this morn, so managed to get over my little dip I hope.
I’m currently managing 12.5 laps of the track each lunchtime. That’s about my lot though. Did 20M Sunday in the Brecons - mostly walking. Took til yesterday for the DOMs to ease!
Any improvement on the knee issue Jools?
5 and 5 yday. Just the single 5m today. Hope to spin my legs a bit quicker in Sunday's 10k than i did in the 1/2 mara 2 wks ago.
LS21.. good to see your mojo back on the rise, that's a decent 1k session topped up with 10m today.
Jooligan.. it took me a long healing process, 7 weeks of no improvement then suddenly started to improve. Hope you can start increasing the miles soon.
6.4 chilly miles today, felt like November! Parkrun planned for tomorrow with a few miles added on.
It’s been reassuring to see you getting back to a more normal level Wardi. Hopefully parkrun will show continuing progress.
I’ll be ploughing through the bog at my local one too. Daughter’s there again too so we can have our weekly catch up.
Hope it settles soon then Jools.
Have a good race tomorrow OO.
4m inc a few strides today. There's a danger of a few frothies later as I'm m56 today, but its a late start tomorrow at 10.30am.
Good luck tomorrow TR and many happy returns at 56! 🍺 I'm planning on a beerio later so I'll say cheers from a distance.
Jooligan.. hope the Parkrun mudfest and daughter rendezvous went well.
Nice conditions at the Parkrun, 10-11 degrees and a light breeze. Had a decent outing with 22.46, further progress made as a 26 secs improvement on the last one. Made it up to 11m for the day.
Good progress Wardi, nice to be going in the right direction.
LS21- Mojo back, sharp 1ks. That will get your top end speed back.
Hope the PR went well Jooligan.
Feel far chilled than normal about tomorrow's running - it's the age and as its relative local helps. I had a really good sleep last night, got all my bits for the run, sun is going to be out, just hope my piriformis behaves and I get back in time to watch the Giro TT. Aiming for a sub 255 time, 2.53 ideally.
Jo Pavey did the honours and got us going. For me a race of 3 parts, first 10 miles fine, 6.25-6.30 pace, felt easy and then my hamstrings and piriformis started to ache and tighten with pace dropping steadily to 7 mm by mile 20 and from there dropping to mile 26 in 7.30! But luckily had time on the bank and with a tight course knew i would be able to finish with a 2 something.
Tricky course with lots of mini climbs up embankments, bridges, etc, and quite a few stop starts as you made turns and changes of direction. Legs on fire (not in a good way
38.34 (av HR 151) for me, steady run at pretty even pace that felt manageable. Legs felt freer than the hm 2 wks ago. Last yr i did 38.02 av HR 157, so 6 bpm would equate to a bit in the tank. Although I did seem to lack the conditioning (and desire) to bury myself, not surprising i guess with my last 10k being 10 months ago, and im only really interested in sub3s.....but onwards and upwards, it'll have done me good training wise, which is good for sub3 prospects.
Smashing time to kick off yr 57th year TR. Which shoes did you race in?
Nice improvement Wardi - I was also 25” quicker than last week: 22:20 for token 007. Daughter just made it in time for the start & dragged her hound round in 29:35.
Jooligan - nice one on the James Bond and that's a decent improvement. It sure was, normally try and push for sub 6.30 in the last 5 miles, today trying to keep it under 7.15. Lonely in part as quite a bit of running back on yourself when got to see the other runners.
Re the piriformis, I tend to agree with TR. For my upper hammy & tendon issue I've been doing single leg bridges and stretches every couple of days. I'm sure it has helped.
A nicely controlled 10k TR, did you manage a few more beers?
Jooligan.. that's a good Parkrun improvement on a muddy course. Re. your daughter I thought it was usually dogs that drag the runner round?
Family visit yesterday only had time for a short 5m. It was enough to take me up to 51m for the week, first 50m+ since injured which is pleasing.
Well done on getting to 50 - not managed that more than a couple of times this year!
Well done on the 50m week Wardi
Got a 10 and 5 double in today, before any doms had a chance to show up. Hopefully a few weeks decent training now, with another10k in a few weeks time, as the next measure of form and fitness.
7m with the club tonight, first time I've felt confident enough to get out with the lads & lasses post injury.
If anyone needs some weekend viewing, night of the 10,000 pb's is on BBC red button on Saturday night. Men's elite 10k race is normally won in 27-28 mins, girls 31-32 mins.
Another 10 + 5 today. Touch of frost this morning, but a nice morning for a run.
Good double again TR. Worthing 10k is quite a big event I hear, should be a bit of competition for the V55 crown!
Another 10 (3 easy, 7 steady) and 5 today, couple of easy days now before a long run saturday.
Wardi - Good to see another 10m+ run, well done on having the patience to build back slowly and strongly.
Taking it easy here whilst a few aches and pains settle, notably my right hip and piriformis. Thhough slightly disappointed with how the last 10 miles went on Sunday, still pleased I got another bonus sub3 banked as was injured.
In a quiet moment, worked out this was my 43rd marathon/ ultra and 27th sub 3 marathon.
TR - good result at your 10k too. And belated Happy Birthday! A pretty solid week thus far too - all looking good!
wardi - nicely done re the 50 mile week! You def seem to have turned a corner now, good stuff! Good to see you feeling up to going back out with the club too.
jooligan - good stuff on the parkrun. Nice improvement there, which is great to see!
Kind of so-so here. Think I mentioned that I really seem to have lost 10-15 secs a mile since my injury in Jan. Trying to do the right sessions etc and the effort is there, but the numbers coming back are pretty underwhelming! It was a similar story last night - the first race in a new Summer 5k series in Workington (4 races, one in May, June, July and Aug - your best 3 to count for the series). Quite a low key affair where hardly quick lads turned up. It was won in 15'xx, but I finished 6th in 19'18! I really thought it was quicker than that (I just ran and didn't look at the gadget once) - thought I'd have been 30 secs or so quicker, but there we are. Looking at my HR data I really got stuck in, so the effort was there. Just the pace wasn't. Bit frustrating but not to worry.
Off to do Chester on Sun - staying with Caz and Kelv Sat night, and then Lord Dids is running too (he's representing England in the Masters thing). So that'll be good to see a few mates. I was hopeful I might run 1'25ish, but not so sure after last night. Might re-adjust my goals somewhat!
LS21.. good luck on Sunday, I did notice that Lord Dids has been running well in the V60's recently. One of our lads is running, he clocked 71 at Brass so is competing with the other fast V35's.
BTW I was similarly sluggish after doing the Chester marathon, my Parkrun time dropped by nearly a minute. I'm only starting to drag it back to where it was now.
TR.. good consecutive doubles, you've certainly earned a couple of easy days.
An easier day for me with 5.5m, quite humid today but nice to be out in the t-shirt & shorts again. I have inevitably lost a bit of endurance with the lay off as the legs feel a bit tired after a MLR. It should come back gradually so just a matter of being patient.
LS - I'm with you on the struggling to go fast, but it took me a summers worth of local races last yr to improve a bit, however without any short distance focus its a bit rude to expect to go fast, so i have to try to remember that
Wardi - next step must be to try to get up towards a long run soon.
Just the 5m today. Trying to keep some decent volume up in order to keep my Goodwood options open for now.
No coastal runs. I left my gear at home. We did walk some of it though - we were about an hour along it from Mevagissey. Had a great time.
Oh, and a belated happy birthday!
Up until now he has basically been doing base training with a weekly relaxed/controlled track session. We're going to up the anaerobic element for a few weeks to see what that gives him for the county schools.
TR.. here's the timetable for the 10,000 PB's event. The BBC coverage starts at 8pm, if you get back from your long run in time the afternoon races will be on YouTube apparently.
LS21 - My money is on Number 14 @ Abingdon. Good luck for Sunday.
TR - I am looking at Dorney but for its marathon in October.
Front-cover of the Exeter marathon photos. That's me in the orange vest, but was followed by the other chap for the best part of 24 miles but I didn't realise he was also mimicking me too. You might also notice, in top muppetry I missed my head with the water!
Wardi - I wont get to watch all of those, I'll keep an eye on the later races.
Great photo OO. I pour the water into my hat. Also noted Dorney, but its 2 weeks before Abingdon, maybe I should just toughen up.
10m this morning, same 3 easy 7 steady as Wednesday. Legs felt a bit tired after but they've run a few miles this week, hopefully theres a bit left for a long tomorrow.
Hope the long run goes well tomorrow TR.
6.3m this morning, a bit cooler than yesterday.
Good luck in Chester LS - my birthplace.
Good to hear you’re back at it TT. Can’t fault your lad’s courage & ambition. He’s got an exciting journey ahead of him.
You running every day now TR?
24M in 6 runs over 5 days this week. All easy(ish) but chucked 3x100m strides into yesterday’s 5K & doubled the strides in today’s. Hoping for a further improvement at tomorrow’s parkrun. The course should be considerably firmer too as it had been dry all week until this evening’s thunderstorm 😂
My daughter’s there again too. After a year off, that’s 6 in 7 weeks: think she’s finally getting the bug. 😀
OO - great pic! Age and no S&C work has been responsible for my similar issues too I feel. I've done 15mins of weights already this week, and will do a light core session this evening or tomorrow (as with my running I'll look to build in a controlled manner).
Jooligan - it sounds like things are coming together finally for you? Nice one with your daughter. My youngest daughter said watching her brother last weekend has inspired her to start running. Apparently javelin is on the agenda too!!
Got my 14m done this morning. It wasn't my prettiest run but it's done - 4m easy, surges of 1,3,9,3,1mins with 5mins easy between, and 4.6m easy to finish.
The surges were 9mins @ 6:05 (probably current HM), the 3s were @ 5:55 (current 10k), and the 1s were @ 5:46 and 5:27 (5km and 1m-3km).
The 5mins easy recs averaged 7:39, and the easy start and end were similar. So all in all executed pretty much as planned.
Interestingly I wore the Vaporfly Next %2 for it and as with my recent races my back started to lock up, so I'm thinking my body is probably struggling dealing with the feedback from them (another reason to get some consistent s&c in my routine).