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The Middle Ground
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It the downside of being able to run in an amazing location.
well done, Andrew.
Following sundays race I did 5 mile recovery and spin on Monday then Tuesday I did 8 miles easy over lunch then 5k recovery in evening. Following that I thought it might be a good idea to race a 5 miler last night, largely because it's my softest pb.
Didn't go very well. I simply couldn't hit higher effort levels (my average hr was 168 so way below a racing hr) and came in 31.22 on watch (pb is 31.10). My garmin said there was around 260 feet of elevation which divided by 5 is reasonably hilly. Nevermind, it'll have been a good work out.
I then did a 5 mile recovery before work today.
Due to work and social commitments and the world cup starting, and my body telling me so, I am having a long weekend of rest and will pick training back up on Tuesday. I have the Wilmslow half a week sunday so I am treating it as an extended taper.
You are probably right JGav! In any event, I have spent more time on the sofa than running these past 4 weeks!
3 miles yesterday felt ok, so I will try to up the training levels again this week.
Total time of 2.43.xx which is reasonable for that course (43.5k bike and long transitions). Will consider writing a full race report later today or tomorrow.
Well done on the Tri, JGAV. My 8 year old son did his 1 mile swimming badge on Monday night. It took him 62 minutes which for an 8 year old is a long time focusing on any single thing other than an x box!
Nice parkrunning Dr Dan. How did the 5k go?
So yesterday I did a 5k plod. It felt like I had never run before.
Today I did 5 miles at 7.57mm for recovery hr and that felt fine.
No point doing a great deal now other than some easy miles and strides as I have a half on sunday morning. I have had nothing but bad luck so far this year with 2 cancelling for snow when I felt I was in peak shape and then when I finally get to you, a last minute route change for the 235th anniversary run leaves it 400m short. Now I am not in such peak shape I don't think but to counter that I am very well rested.
17 miles on the bike yesterday, 14 of which were before my 5K running race ... came out at 21:14 but I had a bad stitch for the first mile and then for most of the last mile too. The Brownlee cycle circuit is exactly a mile ... aside from the 37s for the first 0.107 miles, the 3 laps were 6:42, 6:57 and 6:57. I ran a HM at this pace last September, so some work to do! :-o
@DT19 Always strange how some days just feels like wading through treacle and some days it's like running on air.
I got out at lunch and did 7.5 mile tempo run round St James', Green and Hyde Parks. Absolutely beautiful out today. 7.16mm at 165bpm average. In a race I hold closer to 175, really pleased with today's performance.
Wilsmlow Half today. As is now seemingly the norm for my races it was bloody hot with a 10.30 start. The course is such that the first half gently edges downwards and the 2nd half upwards.
I went through 10k in 38.52 feeling pretty good and half way in about 41.20 but I knew I was bloody hot and there was some climbing to come. From about 5 miles I was eating through the field and this continued until about 10 miles when I settled at my level. A few climbs in very unsheltered area at about 9 miles laid the foundations of what was to come. Went through 10 in 63.28 so 2 seconds off my pb. Miles 12 and 13 my legs went. There was not near enough water on the course. Went from being on for a good 30 second pb to losing it completely. came in 84.04 missing out by 25 seconds but posting my 2nd fastest half time.
All in all I'm relatively happy with that. I can count on one hand the amount of sessions I've done since London and I was finishing around guys who set off with the sub 80 pacer so a lot of people struggled today. It was a tough morning with a 2 hour drive there, hot weather and a difficult course with very little flat running to settle into. I think a nice cloudy 9c day id have got a pb.
Yes, the velodrome was good fun. The TV cameras just don't show how steep that banking is and how high up you are when at the top.
Alehouse, as you say, the race isn't fast due to the profile, it's because it attracts a fast field. it was quite unusual for me outside of a big city half to have no shortage of groups to move between. looking at the results it sets out 10k and 10 mile times. even going back to 1.27 finishers there were guys going through 10k sub 38 or low 38s. All those finishing around me have significantly better times to talk of.
One week until my A race before some downtime, then I become a runner. Want to see if I can do a proper build to a season finishing half. Really tempted to enter Brighton 2018. Was waiting to see when my baby is due and been told it's mid Jan, so should be able to be up to speed by April.
Congratulations!
Same routine a Tues for me ... but the 5.6 mile run was at easy pace instead of MP.
I did London in 2014 having had my 2nd child in July 2013. With hindsight it was a bad decision. if you are desperate to run a marathon you would be better served picking the latest one this autumn and getting the box ticked now. Abingdon in still 16 weeks away.
10 hot miles over lunch yesterday followed by spin last night. 5k recovery lunchtime today then 4 at mp tonight. I took the edge of the pace so came in 6.53mm average. That was about the hottest weather I can recall doing a session in.
Looking at 14 day forecast there's little let up in sight. Plenty of benefits to training in these temps if you can plough through it.
JGav - what they said! Many congratulations, but you will find it a struggle to function some days in the early weeks, let alone run much (well, that was what I found when we had our daughter)!
I managed 5 miles again last night. I am not managing to get out with any regularity, but at least when I do it seems to feel ok. Just want to build a bit of a base back up by the end of summer and then hit a 10k training plan in the autumn.
As you say DT, it is forecast to be at least 26c here every day for the next 10 days.
May reconsider April and see what else is really late 2018. Preferably after St Neots HM which is early November. Abingdon is full and there's a waiting list.
Getting decent runs in during this heat is tough, need to get out when it's cooler. 19 mile bike this morning and it felt positively chilly.
I got out by 7.50 this morning for 5 miler. It was reasonably cool. by 10am at my sons sports day it was roasting.