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Drove the 40mins or so over to the club to do a 6x4mins hill loop session tonight.
3 anticlockwise, and 3 clockwise. The latter has the steepest hill, but starts downhill, whereas the former starts up hill, and you rejoin the hill lower down and then re-do the original climb right at the end!
Ironically, given my like of talking zones, and times, a hill loop session is harder to gain much info on either and takes the form of just hard training.
For what it's worth tho, the anti clockwise came out avs of 5.53, 5.53, 6.04
and the clockwise came out 5.48,5.48, 5.43.
I can only imagine that on the 6.04, i'd eased off near the end and started jogging back down too quick.
I guess those splits show the clockwise version is faster, as when you scale the peak it's flat and a straight smash down
Good sesh, 8.5m banked, 12.5 in 2019 so far. We're off again!
Muddy - I think the TMI might be me regarding the poo stops in reps
I'll try and get a little review done at lunchtime. Did a few parkruns over xmas - Poole on the 29th, steady 18.30 with my Sunday trainers on - was 27th, so decent turn out.
Did the MK double yesterday - Linford wood first, started quite a bit back, ended up 6th in 17.55 - then jogged the 2 miles to Willen Lake - managed to be the 'first finisher' in 16.34. Well happy with that as it's not a brilliant course with the zig zag halfway round. A guy asked for directions at the start as the announcer said he might do sub 15! I went past him in the last K and he said he was saving himself for a race at the weekend.
End year report
Mileage: 1417 running, 4822 cycling (1851 road, 2971 hybrid)
Races: [email protected],[email protected],[email protected],[email protected], [email protected], [email protected] plus parkrun nearly every week, 4 club 10k time trials, 1 duathlon, 2 relays, 5 XC's
Achievements: 1 parkrun 1st (Crane), 1st in Age Cat at Gosport HM & Overton 5, 2nd in Age Cat at Staines 10k and Fleet 10k, 3rd in Age Cat at Fleet HM
Highlights: Coming back well in Autumn/winter, especially Fleet 10k, Gosport HM and the xc's
Lowlights: 1st 5 months being so injury plagued; a poor HM at Fleet and a succession of disappointing 10k's
Poster of year: Dachs's always amuse, even if you're on the end of the ribbing
Performance of the year: Hard to say; if a plural then definitely Simon; as a one off (or make that two off!) then Dean for his track golds. Honourable mentions to Muddy here too for incredible times (brilliant age grades) and Wool for big improvements, especially at HM
Thread quirk: Has to be SG for posting a) such trivia about the pre-race and b) mind boggling levels of detail of the actual race. Particularly nice when I've done the same race as I can't remember much of them at all, so good to find out what I have run
Thread moment: Bit left field but for me when SG called out the lurkers and there was such a strong response; though some have dropped off from regular posts Muddy and StevieWh are very good additions. Would be great to get some female perspectives on here though too.
Aims & targets for 2019: Not going to make any as I've decided to just take running as it comes at my age. Had a look at last year's and missed them all (too ambitious in hindsight) and think the aim of a sub 38 10k was actually messing with my mind too much in the Jun-Aug period when I couldn't get much under 40.
One to watch: StevieWh; going great for someone so new to the sport
One to hear more of: Definitely Dachs; his posts seem to increase in quality and humour year on year but decrease in frequency. I also really like Aley's posts; never heard him write anything other than great sense and has vast experience to share. Joe Spraggs an interesting addition too with a different perspective to most.
Improvements: More contributors especially some female ones (Lit used to be very interesting but seems to have largely stopped posting). Agree with Muddy that over detailing the sessions and reps gets a bit boring but if it helps those that do it then no big deal, easy to gloss over.
Overall a big thank you to all of you. This thread definitely helps me with the experience, honesty and constructive criticism (laced with "banter") shared by all. Particular thanks to SG for controlling it all and being the most prolific correspondent
Nice one Pete. You're always a pleasure to read and meet with, and very much in the Bus school of good guys to know.You turn out exceptionally well in your category, and I'd be delighted to be in the same mixer if/when I get there.
Ealing Mile Friday?
On another note, I think Muddy would have had an outside shout for more performance of the year comments if he hadn't reported it after some of the reports were up A sub 35 as a mid category V45 is truly terrific, and I think it's only because we have high performers like Dean/Simon on here that it doesn't stand out a mile more...as well as getting a chuckle for painting himself as some casual, yet going abroad to seek out a fast race
Muddy what you do works very well for you. Especially as it seems like you barely ever do any running quicker than threshold! Flexible, and as it comes on any given day - nothing to argue with there.
I actually largely did similar for two spells leading to my best races last year. Club sessions that were either like last night, or just a general 4min x whatever reps, without aiming for a specific time especially. That and plenty of 15s saw a good half marathon result
And in the summer, yes I worked to a plan of 8-10 5k sessions or so with "vague" ideas of what the rep may come out as , but pretty much just smashed them as it came too. And that led to some nice 5ks.
So my approach is not quite as set as it sometimes appears. I think people put it down to some sort of weird stubbornness that "My" way is right, when in reality, this whole thread was me following completely someone else's approach, plus obvs the Johnas approach, the 5k plan (from an old club mate), club sessions, and the odd little snippet like Ric's 30x200m session.
My "stubborn" approach was more everything pre 2010, which I can summarise in one way - that I must have been so used to doing runs too hard, that when Moz said easy starts at 7.20, no quicker, that 7.20 actually felt like I was barely moving! A feeling even much faster down the line, I never get at that pace now!
Next summer I aim to at some point, try the approach of really fast longer reps, but with either tiny amounts of reps, or very long recoveries, as per Aley's advice.
Although I won't be doing any 3min 1ks Or if I did, it'd be the one!!
End year report - Going to be short!!
Mileage: Yeah right - Sorry to be controversial - but find this utterly pointless (not that I wouldn't be 'interested' to know), but that's it.
Races: God knows - 4 x 100m relay to half marathon
Achievements: 6th World V45 1500m final, 2nd in southern masters xc, 2nd fastest HM in 73.50, fastest 800m for years (2.05), 15.38 at the MK 5,000M night
Highlights: Malaga was a great experience, although a bit tactically naïve, masters xc
Lowlights: tripped on way to a c8.55 3,000m at Bedford. Still angry.
Poster of year: Dachs again for me - so dry. Ric also for reflection on a couple of his own posts
Performance of the year: SW for Abingdon - Dean for his indoors golds in Madrid. Asstated, Muddy is good too
Thread quirk: Can't think
Thread moment: That one - best not going over it again. Good that it got sorted out
Aims & targets for 2019: Sub 9 in Poland in March, trying for a Masters track medal later in the year. Sub 2.05 800m AS USUAL!
One to watch: SW and Dean
One to hear more of: Everyone...but yes Dachs is funny - Matt too.
Improvements: Fine as it is
I did see there's a proper carpark a stone's throw away. Only has about 28 spaces, but would probably feel more satisfactory than the intimidating threats of fines and various different signs!
Will see how it goes, and whether I go first! Probably wise with the mile warm up, but we've had it rammed down our throats about the limited shelf life, so have to minimise every drop
Feels lazy having a day off today. Probably only because I'm still off work until next Tue (!)
It shouldn't do otherwise, with that 75miler seeing off a big last 3 weeks, plus no rest day since the 20th Dec. Makes sense to have an easier week every 4 or so, that's something of Moz's principles I don't always do.
Mee Meep, who posted in the early days, and still has the odd read through, reported a mid 36 10k on New Year's day in the Vaporflys on a no doubt windy run. That's a 1min pb. 3 years since his last 10k, and he's probably also on the up as well, but is into V40 territory so it's no given, so another promising outcome.
Wool - you have the opportunity to stitch Rob up there and say and do some stupid stuff . Should have got a pen out and signed his vest or something.
There's some people in racing you know will put a consistent performance in. With someone like Rob, if you're getting close to him, it might well be because he's just got there after a 10 hour shift on the town
Wouldn't worry about your 19.14 at all! If you did the insane 16miler or even double, then even less so. But off that sleep and "Intake" on a no doubt not exactly super firm course, nothing to worry about at all.
Similarly, comparing the Bracknell and Upton isn't a fair one either. Upton that day was at its firmest, you had plenty of competition around (unlike usually there), and you had the big shoes on. Whereas Bracknell they tell me is some awkward offroader, where you may not have had the competition, and definitely wouldn't have had the shoes!
Can't be too long before the relay fan fare builds up, being around 2 months away. Will be interesting to see if much selection is needed, or whether it turns out only 12 or so are up for it!
On current form, I'm certainly competing for the 6 short leg places only!
Knowing Rob, he'll be talking about having 2 teams
But all in, the potential of 12 stage southerns/nationals, vets relays and Endure 24 has a lot of promise for some good trips.
Some excellent end of year reports, and thanks for the all the mentions of one to watch. Bit of pressure on now!
Muddy - Cracking 10k race, I've added that to my race list. Can definitely swing a new years trip to Barcelona with the other half! Will you be doing Birmingham 10k? That's going to be my post Manchester target
First run of the year last night with a 6m tempo. Average of 6.31 which is alright considering I've barely ran the last two weeks.
2018 review to follow
2018 Mileage - Circa 1600 (my Garmin and Strava have different totals)
2018 Races - 3 x Half Marathon, 2 x Marathon, 1 x 10k, 3 x Parkrun
2018 Achievements - First marathon at London. Going sub 3 at Abingdon, and getting my half PB at Cheltenham.
2018 Personal Highlights - Abingdon. Was fairly confident I could go sub 3 but didn't imagine I could execute it so well and pick up so much from mile 16. Mile 26 being my fastest was definitely a highlight!
Cheltenham Half - Fantastic race and course and was really pleased to run 1.22.50 when I thought 1.23 was my absolute limit
2018 Personal Lowlights - not a massive one but was slightly disappointed not to do a sub 18 5k. However all my training is geared towards the longer races so its ok.
2018 Poster of the year - Has to be SG for the huge amount of detail and enthusiasm he throws into everything. He must be dizzy the amount of track laps he does!
2018 Thread performance(s) of the year - Dean and Simon for their World masters achievements. Also love Simons commitment to the beer and running!
2018 Favourite Thread quirk of the year (a few examples) - SG for his 20 page race reports on a 5 minute race!
2018 Thread moment of the year - Dean and Simons reports from the World masters.
2019 Aims & targets - Only one goal for me - Sub 2.45 marathon and get on the London championship start for 2020
2019 One to Watch - Muddy and Dean should have good years
Mileage: 1824 running, 6716 cycling, 256 swimming (thought I'd add the cycling and swimming so it didn't seem like I was being lazy..)
Races: 1 x 1 mile, Parkrun x 28, 1 x 5km, 1 x 5 mile, 4 x 10km, 2 x HM, 2 x marathon, 2 x ultra, 3 x XC, 2 x sprint triathlon, 1 x olympic triathlon, 1 x half ironman, 2 x ironman, 1 x duathlon
Achievements: Qualified and raced at the Ironman World Championships in Hawaii, fulfilling a lifetime ambition in the process. Meeting SG at the Battersea park mile relays. Unsure of what order these go. Winning the Brighton and Hove triathlon.
Highlights: Qualifying for the Ironman Worlds at Bolton with my family and friends all present and part of the day. Getting my mum into running - she's just broken 30 mins for 5km at the age of 55, despite never running a step in her life.
Lowlights: Watching my running deteriorate in the last few months, so I can now only hold PB marathon pace for at most 5km, in a race.
Poster of year: Honestly can't single someone out, I really enjoy the different personalities on this thread, it's what makes it so good.
Performance of the year: Can't look past Simon and Dean's world class efforts.
Thread quirk: SG's race reports.
Thread moment: Despite not being around for a long time, the tuna bagel thing had me absolutely cracking up. Golden.
Aims & targets for 2019: Need to make my mind up quickly. Signed up for Challenge Roth (another ironman) in July, but really want to get my running back to what it was. Love running but feel like I've got unfinished business in triathlon. Dilemma.
One to watch: Reg. I don't think he's scratched the surface yet, and if he goes injury free I think it's scary how fast he could go.
One to hear more of: Echo comments about Dachs, really enjoy his reports and input.
Improvements: More car parking stories. Thread meet up at some point. I'm game.
SG - Got to aim high haven't you! I've got two cracks at it and I'm coming off a much better base then I was last year. Going to make a couple of changes like focusing better on nutrition and recovery as I up my miles, also make sure I get some fuel in at work before my sessions. I believe I can do it so that's step 1!
Bus - I'm already in running tights! Seem to have lost my cold resistance so they are on as soon as it gets to about 3C!
Reg - my Casio is unlikely to change - I do admit I might be slightly interested in the yearly mileage, I've probably done 2.5k
Dean - only type the reports at work. Time is money and all that
Bus - Just follow the master. You know it makes sense!
Simon, you've probably done 2.5k in just races alone
That IK fella, he raced the London marathon as an elite didn't he? That was when I realised why he gets mentioned so often! Imagine training with that level of clubmate!
That's one heck of a haul there Dean. A nice year's work indeed. No reason you can't add similar to the trophy wheelbarrow year in year out either.
3.32 pb for that Whiteman guy !, so probably well under 4 for a full mile (a distance I can understand more!). Just plain bonkers.
ps well remembered on the Dachs 15.25 5k. That's lightening, but obviously too long ago for some of our feeble memories to recall!
It's funny some of the scrolling through on fairly random running people you can do when you have a minute.
I'd first heard of this guy James Thie from him winning the Murder Mile I did in 2017. Welsh International, commonwealth games at peak.
Came up on some FB post from a mutual runner pal in the area's feed the other day.
Still did a 4.23 mile as a (newly) 40 year old on the road last year.
And looking at the results, what a ridiculous front end standard for what must surely be classed a fairly low key race of just 165 runners
Front 3 must have had one hell of a burn up!
A tidy one a week. We'd also have allowed 50, as we do like round numbers in these here parts.
Of course, now we've snuck into 2019, you need to change "Last summer" to, 2 summers ago There's no time to lose anymore!
I see Dulwich is your pb too. I covered off 5ks at most of the places I wanted last year, but Dulwich just didn't happen. Will have to put that right at some stage.
The PO10 blank 2019 column is both motivating and concerning. An empty canvas, but the realisation you've done utterly jack so far.
Will try and get at least 6 or 7 different rows filled this 6year.
Great report Dean, some fantastic achievements!
SG thanks for that link, that race isn't far from me so I might do it this year! Although I find 5k races too short so a mile race will be torture!