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The plan today was a 10K tune race and as there were no 10K races available (I was almost tempted by a trip to Lancaster) I headed down to Black Park for a park run double. I ran my first park run here in 2010 but had only managed eight to date (always run with a 5K solo effort before the actual park run) with a PB from 2010 of 19:18.
3K warm up and then started the solo 5K hoping for c. 3:55 splits. A bit dismayed when the first split came out at 4:10 but managed to pick it up over the remaining 4K to finish in 20:08. A quick swig of water and a couple of minutes stretching and then on to the start line for the park run proper. Started off at what seemed like a sensible pace but must have been passed by c. 30 people in the first 500m! Gradually starting reeling them in and up to 18th place by the 1k marker. Had a strong run for the remainder of the course, continuing to pass runners although I was pipped on the finish line by the 14 year old girl that I'd passed earlier at the 2K point. Finish time of 19:11 and 11th place - so a park run PB (and a nice WAVA)! More importantly, a good confidence booster for Boston. 3K warm down to give 10 miles for the day.
Excellent 12 mile session nicko - hopefully the steady sections felt relaxed. Perhaps you need a few more runs in the vaporflys before Sunday to make sure there is not a problem.
Sterling stuff from Junior OO - your chances of beating her in the future must be looking slim!
Good time on feet run DT. I think a bit of dehydration on the occasional long run is good training. What's the tally of 20+ runs looking like? I've never really raced 5Ks - they always seem a bit short and painful. It's also a while since I ran 38 minutes for 10K (39:26 was the best I could do last year) - so yesterday was definitely a step up in the speed stakes. I'd like to target some shorter distance races post Boston.
Good easy session Stevie - you must be feeling positive about Manchester. It's been great to see the measured way you've come back from the calf tear.
17 miles in windy conditions this morning. I think there is a good chance of blowy conditions at Boston so today was good practise! Nice and steady for the first half and then picked up the pace for my Newton Hill section and then a couple of 6:35 miles at the end to give an average pace for the run of 7:25.
Week 1 of the taper, with a 20% reduction in volume, safely negotiated. Next week, with a further 20% reduction, and nothing longer than 13 miles could be tough!
SBD- Yes I don't much like 5k and if it wasn't for parkrun I will probably have never done one. I've so far done 4 x 20 ( 2 straight plods, a mixed pace with about 12 at mp and Ashby) and an easy 22. I have also done 4/5 18 milers as well which isn't something I have done before. Previously I have just sat at 15 and picked 6 weekends top run 20. I have my biggest run to come a week Saturday. Well done on the 17.
That's a shame, Speedy. Perhaps some of Ashby was also still in your legs? I know I have struggled to hit any paces last week.
OO, the website says final instruction mags will land 'by early April', but as Nicko says, it will be an e-mail mag.
Rest day yesterday, first one since my Edinburgh weekend on 10th March. Two things were noteable-
1. How hard it was to not just go out and run for 30 minutes, which means tapering will be unpleasant.
2. How good my legs feel today from just 1 day of rest, which then bodes well for the tapering process even if it's tough going.
6 miles easy later.
DT - Great long run, cant believe you did it without water though! Huge monthly total, you have certainly put a really decent training block together. Really wish I could do the nationals, will have to wait until next year!
SBD - Thanks, I really think having a coach has helped in that aspect. Stopped me being tempted to rush back into training. Great long run
OO - Enjoy the 10ks! I've got one booked in June which I'm looking forward to. Congratulations to junior on the course record!
Speedy - Sorry to hear it didn't go well, I wouldn't write off Sub 3 at London just yet though
Gul - Good reps, whats the mileage plan for this week?
Saturdays 14m took me to 206m for March which is my 2nd highest month ever. Nice and easy week now, really looking forward to the weekend. Should probably think about setting a target