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Well done on the trail race Dan. Hope the 5k goes well - weather seems to have settled down this week, so you may get away with a calm course.
Wow, it was cold this morning - probably only 2 or 3c still at 7.30am. Made my short morning run a little unpleasant for the first mile or so until I warmed up. Rest of the week involves a mini-taper before Sunday's race - so, shorter tempo session tomorrow (2WU, 2 Tempo, 1WD), easy run Thursday, rest Friday and Saturday, race Sunday. Or I might switch Thursday's easy run to Friday, so as not to have over 48 hours of no running before the race.
Well done on the trail race, Dr Dan. You need to get as much sleep as you can and plenty of vegetables etc to boost the system!!
Andrew, I had to pop to the shop at 7.45 this morning and the front windscreen of the car need some minor defrosting. I still haven't dug out my winter running gear and didn't really think there was any need for another month or so.
Just a recovery 5k yesterday. Planning a 10 mile mlr tonight.
Felt much warmer this morning. A very bouncy 10 miler last night, just went with the flow, came out 7.40mm for 141 hr which is my entry level easy effort, under 140 being recovery.
Planning 7 with 4 at something faster over lunch.
I hope so, Andrew. The start of the school term however seems to be a peak illness period for Kids and my daughter has now started coughing.
I was helped last night by the conditions being as near to perfect as I can remember in a long while.
Well done Dan, sounds like things are coming together nicely!
Did a lighter tempo session last night, as part of a mini-taper for Sunday, so I only did 2 miles at tempo (still within a 5 mile run). As such, I probably let myself go a little faster than true tempo pace, as I knew I only had to hold it for 2 miles, and they came in at 6.57 and 6.59. Not sure I could hold that pace for a the full 5 miles on Sunday, so may have to aim for 7.05-7.10 pace for the first 4 miles and then see how I feel. Anything under 35.30 will be a good result I think and will show an upward curve. Something around 36.00 will be acceptable but no better performance really than my 21.30 parkrun recently. Above 36.00 I will be disappointed.
Bonus rest day today!
Dr Dan, sounds like a decent bit of club fun then!
I did a half at mp in April and it was incredibly difficult to stay disciplined. I think I got to about 10.5 miles before I dropped the hammer and started running closer to hmp.
If you do a 20 2 weeks out (my closest is 17 days out) then to need to take it easy.
Thanks for the good luck wishes. Weather forecast is 11c, sunny intervals and a light breeze, so pretty good really.
I'm doing an easy run this afternoon/evening to keep things ticking over.