Sub 3h15

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  • Right - let's look at the runners and riders in Saturday's National XC Champs:

    OO: gold medallist in relays
    GM: double silver medallist on tough trail run
    Lorenzo: 2nd (out of 3) in last week's "who can eat the most hummus" competition

    Not looking good from my perspective at the moment. :s

    GM / OO - I'll be by the magenta and light blue Dorking and Mole Valley flag but I'll message you with my mobile number as well.

    Great reps there from Gul and Running Gas plus another pacey run from G-Dawg

    Impressive bling displays from Poacher and Madbark. Poacher - very disappointed that you didn't also spot John Major maintaining a discrete distance behind her!

    Short rep session for me yesterday morning, followed by 12.5 miles of commuting today including a rapid run back to Waterloo to make sure I got the train. Shorter commuting session tomorrow.
  • Lorenzo - Haha, I think you'll be alright. I usually get lost or fall over, so I may be the one bringing up the rear. :wink: Great. I'll message my number too. I think MsE saId she'll be cheerleader? :smiley:
  • DT19 - hope the pyramid session went well.
    GM - 1 mile recoveries between yesterday's 2M reps. Last did that session on 8th Feb, and it was more consistent but slower. Good lunchtime running.
    Poacher - that must have been a real shock. Hope you didn't fall in the canal.
    RunningGas - nice interval session.
    SBD - good steady run.
    GD - good ten miler.
    Lorenzo - welcome back. Disappointing to hear you only managed second in the hummus competition. 
    I guess I didn't choose my words well yesterday. What I meant was that after hitting 6:2x for the first 4 miles, I was disappointed not to do the same with the final 2. 8 slow miles this morning.
  • DT19DT19 ✭✭✭

    Pyramid session went ok, though the paces are a fair bit off what i've hit doing this sort of thing previously, as was my HR data, so it's probably more a matter of desire/caution as opposed ability.

    Reps came out 400 (1.23), 600 (2.07), 800 (2.50), 1k (3.37), 800 (2.51). 600 (2.07), 400 (1.25). With a wu and cd and yesterdays lunch plod that gave me just over 10 for the day.

    Day off running today as i've realised that i've run for last 6 days (and drubk a little mopre than planned last night) and have runs planned the next 2 days. Will just do bodypump/tri club bike session double tonight.

  • OO54OO54 ✭✭✭

    Lorenzo- is there really a place called mole valley? You'll be pleased to hear my talents don't extend the XC- I really am crap. I hear it will be wet and muddy....

    Plodded with a colleague in the Vondell- we were not at all pacey. Main focus was not to get run over by crazy cyclists.

     

  • BirchBirch ✭✭✭
    edited February 2018
    joined my friend again for her 20 - but this week we chose loops of a 5K course, so I joined in part-way, and ended up with bang on the half marathon distance.  Legs much better this week.  
    think I mentioned a while back I intended being at the Nat XC to spectate, as my son is running, but changed plans mean I won't be there . .    
  • OO - there certainly is. Not really a valley at the same scale as the Dales or the Lake District, but pleasant nonetheless - the River Mole is a tributary of the Thames and skirts Box Hill as well as Gatwick Airport: https://en.wikipedia.org/wiki/River_Mole

    GM / OO - sounds like we'll be vying for last place honours given the general level of confidence. I'm definitely not a XC specialist either but couldn't pass up on the opportunity to say I've competed in a National Champs. Weather forecast looks OK - cold but clear. Hope it stays that way as it'll be miserable if it rains.

    MsE - are you still planning on being there?

    Birch - shame you won't be there.

    Good reps DT19 - do you find the first half (when the distances are increasing) more difficult than the second half? 

    Just over 5 easy commuting miles for me this morning with another 2.5 planned for the way home.

  • DT19DT19 ✭✭✭
    Lorenzo, it's difficult as there is a trade off in that as the distances get longer the pace I am running gets a bit slower. I find the middle section (800,1k,800) hard going. I probably do find the second half easier, as much as anything from a psychological perspective. Looking at my rest intervals they seem to have been about 10 seconds less in the 2nd half as well.
  • SBD.SBD. ✭✭✭

    Sound like pacey reps to me DT19.

    Conditions looking good for the National XC Champs. 

    Good to hear the long run went well Birch.

    The cycle lanes in Holland are great for running in OO - you even get kilometre markers!

    Strange how this marathon training works.  At the end of yesterday's steady run, I could feel my right calf tightening up.  It felt fine after a bit of icing but I was feeling nervous about it before today's planned 15 miles.  So the plan was just to take it easy and bail out early if it became a problem.  A couple of miles in to the run, the calf feels fine and the legs just wanted to speed up.  Ended up as a progressive 15 miles at an average of 7:32 m/m.  That's slightly quicker than MP for a 3:20 marathon so perhaps I might need to adjust the target a little!


  • DT19 - those look like very good paces to me for your pyramid session!
    Birch - good half. Shame you can't be at the Nat XC to see your son.
    Lorenzo - nice easy run/commute.
    SBD - you are certainly on good form.
    Didn't have too much time for today's session, so did 7 miles with 16x200m/200m. No splits for the intervals as distances were just roughly estimated, but the mile splits were progressive (except for 1 mile warm-down to finish).
  • DT19DT19 ✭✭✭

    SBD, I don't think you need a training run to tell you that. The recent half time speaks for itself.

    Gul, nice efforts. I really should introduce at least some more strides into my many easy runs!

    Conditions look generally dry and settled for next 10 days or so. Looking ahead to a week sunday (Bath Half) it's due to be 1c on the start line.

    Planning 5/6 miles at mp over lunch. Don't want to push too much as doing a 20 in the morning as have a day off to do airport pick up. Though feeling pretty refreshed after a non run day yesterday and a few nights of 8-9 hours sleep.

  • Good running all.

    Had an enjoyable 7.55 m/m 20 miler on Sunday is perfect running conditions (10 degrees and sunny) was tempered a little by a knee niggle I developed the next day. Anyone who saw me 'climbing' stairs Monday and Tuesday must have been amused.

    A couple of days rest followed by an exploratory 5km jog on the treadmill last night seems to have sorted it out.

    Looking forward to the Brighton half on Sunday and the sub 90 attempt, although reports of -1 degree start and a north easterly wind are less appealing
  • Good running all.

    Looking forward to the Brighton half on Sunday and the sub 90 attempt, although reports of -1 degree start and a north easterly wind are less appealing
    Make sure you acknowledge the weather. It is a bummer when you have planned for weeks and months and race day turns up and the weather is bad but it is bad for everyone. Be sensible, tuck in behind groups if you can, adjust your pace and treat it as a race and not a time trial. 
  • @southwarkrunnerlooking like it could be an uncomfortable one for sure - new route this year looks like first and last 3 miles will be the toughest ones with the wind if I read it right.

    Aiming for similar result to you; I'd say look out for me but with the cold am yet to decide on attire so difficult to describe - nervous bald guy about the best I can do!

    Good luck - hope the conditions don't negatively affect performances too much.
  • DT19DT19 ✭✭✭
    You'll regret wearing anything more than vest and shorts by about 3 miles in.....
  • DT19 said:
    You'll regret wearing anything more than vest and shorts by about 3 miles in.....
    Yeah I think that's going to be the plan in the end - might fashion some armwarmers out of ski socks for the first part (and for the added style points!)
  • Lorenzo/OO - I sent you both a PM re Parly Hill.

    OO - I'm envious of your trip to the Dam but I'll be heading there in summer with my boy. Can't wait. He likes running so we'll be out and about.

    Birch - Great sounding 13. Shame I won't get to meet you at PH. Maybe some other time.

    SBD - Lovely confidence booster 15 miler there. Still early days but looking in good form.

    Nicko/swr - I hope it's not too windy for your half.

    DT19 - Good rep sesh.

    Gul - Nice variety in your training with the 200's. I've never done them or 400's either.

    Yes, conditions are looking good for the XC, been dry for a few days and no rain forecast which is great news, not only for the runners but for the spectators too. Can be quite a lot of hanging around too before the senior men's race. It's meant to be very cold, so lots of layers before hand and it will be vest and shorts for the race.

  • DT19DT19 ✭✭✭

    What I tend to do, Nicko is wear a former fashion top that has had better days, for my warm and in the pen then simply discard it just before the off.

    Decent run at lunchtime, extended my usual 5 at 160 bpm to 6. Last week it was 161bpm/6.42mm and week before 161/6.39. Today came out 158/6.38 despite the extra mile. Felt really loose and strong. I'm hoping it's the results now of the last 4 weeks training filtering through, though it is equally likely to be as a result of the fact that I have been home alone since sunday so getting much more sleep and general rest than usual.

  • DT19 said:

    What I tend to do, Nicko is wear a former fashion top that has had better days, for my warm and in the pen then simply discard it just before the off.


    Yeah I usually do that too - just thinking of a little extra easy-removable stuff may be needed; not looking to get above freezing until well into the race it seems. Oh well, I'd rather have it cold than too hot like last year's Paris mara.

    Excellent lunchtime run there!
  • MsEMsE ✭✭✭
    OO, Lorenzo and Gerard - gutted to say I can't make it this Saturday afternoon.  Family duties intervening.  Sometimes having 4 kids makes weekends very tricky indeed.  Wishing you the best of races and much FUN! Its the nationals after all.
  • southwarkrunner / nick - hope the weather's not too cold on Sunday. I would be tempted to wear 2 layers, but then I am getting on a bit and feel the cold ;)
    DT19 - 6 miles @ 6:38m/m & 158bpm is very impressive. More sleep would be good.
    OO / Lorenzo / GM - looking forward to the big thread smackdown! All the best guys.
    Out a bit earlier this morning and parkrun is off the menu tomorrow, so had time for a decent effort MLR. 16 miles in total - 7 progressive miles avg. 8:15 m/m and 9 miles fairly consistent miles avg. 7:36 m/m.
  • MsE - That's a shame but can't be helped. Maybe next time when I fly on shore or when you come to Jersey.

    swr/Nick -  Good luck for Sunday!

    Gul - 16 seems like such a long way to me know. Been about 4 months since I've run further than 10. I bet it was chilly this morning.

    Didn't run yesterday and won't run today either. Will be my first double zero in a wee while but I'm hoping to be nice and fresh for tomorrow. Can the big thread smack down be a race to the pub pls? I'd fancy my chances on that one!


  • G-DawgG-Dawg ✭✭✭
    Good luck tomorrow to GM and all the Parly Hill gang. Looks like a cold one.

    In order to feel a bit fresher for the freezing cold 20 miler tomorrow, I ditched the track session last night and just knocked out a 6 miler. Wanted to do quicker than MP and a shade slower than HMP, came out at 6.47 avg with a 6.32 final mile to test the leg turnover a bit more.

    Wrap up, everyone. Looks like we're in for another week of cold running.
  • DT19DT19 ✭✭✭
    Good luck all racing this weekend.

    I took a day off today as on airport pick up this afternoon. So that I didn't spend much of Sunday running and recovering I did 20 this morning. Nice and easy at 8.05mm. I'm on 42 for week so my first ever 60 mile week is on cards as I've 15 planned Sunday. 
  • OO54OO54 ✭✭✭
    edited February 2018
    SBD I was the opposite. Calf felt tight on the track last night so I had to ease off.
    Good news Southwarkrunner might be in your parish for the parkrun tomorrow
    Sad we will not meet the famous MSE at XC though :(
    Well done DT19, 60 is a good number. I was going close but the rest day probably means I'll land mid 50's for the week.
    A great weekend of running and racing to all!
  • Good luck to everyone racing tomorrow, look forward to hearing how it goes.

    Finally made it back for a track session last night, 12x400s - really good to have a structured session with other people and push through extra reps I probably wouldn't have done on my own. Managed to keep them all below 1:20 but feeling the ache today.

    Probably an easy parkrun tomorrow to keep the legs moving and see how cold it is, then over to Brighton for the big freeze.

    Solid 20 miler there DT19 - especially if you are going to push out another 15 on Sunday, impressive mileage.
  • BirchBirch ✭✭✭
    good luck to the National XC racers - a great event; sad to be missing it . . . .    
  • SBD.SBD. ✭✭✭

    Best of luck to OO, GM and Lorenzo for the National XC Champs. 

    Go easy on the calf OO.

    Good track session there nicko.

    A sneaky 20 miler DT19 - how many 20+ runs have you completed in this campaign so far?

    Nice speed on the track G-D.

    That's an impressive long run Gul.  It must have been cold early doors?

    It was the dreaded P&D 19K with the middle 11K at tempo speed session today.  Bit of a bighting wind down on the track but at least it wasn't raining.  A tough session to complete but managed to increase the speed towards the end. The 11K came out at 44:48, so average 6:33 m/m pace.  Would have liked a time of 43:5x, but not too unhappy with the result given the conditions.




  • DT19DT19 ✭✭✭
    SBD, that's my second. Next one is 9th March then it's Ashby 20. I've then got 2 weekends to get at least a 5th 20 in. 

    Good sessions today, Nicko and SBD. 

    A few beers tonight after completing the bulk of my training week and getting lots of sleep all week.  
  • SBD. said:

    It was the dreaded P&D 19K with the middle 11K at tempo speed session today.  Bit of a bighting wind down on the track but at least it wasn't raining.  A tough session to complete but managed to increase the speed towards the end. The 11K came out at 44:48, so average 6:33 m/m pace.  Would have liked a time of 43:5x, but not too unhappy with the result given the conditions.


    Are there recognised dreaded sessions for P&D? The above was one of my preferred sessions: it is a warm-up to Hyde Park, then a couple of hard laps of the Serpentine and then a cool down on the way back. The biggest problem was trying to keep the warm-up slow enough.

    The hardest sessions (not dreaded) were always the long MP sessions and how hard they were tended to coincide with solo runs versus runs as part of organised events (we have a lot of local marathon training runs)  or races.

    Good effort anyway, it was very windy yesterday.
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