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PS You meant the running through the waves thing right?
Consistent long runs there Kevin. Very marathon training!
That reminds me DT I figured out how to charge my hat. So now I can dazzle onlookers with my LEDs as well as my LEGs. The hat doesn't actually cast much light far in front of me though so it's not that great for running in the dark.
McF - That fire situation makes me very worried (I'm partly responsible for disaster recovery). Awesome mileage again this week.
Tommy - Nice little track session and paces - adds up to quite a lot of volume at pace. I have 5x4 mins for a vo2 session this week - which is parkrun for me basically as not mad on stop start running when it's that fast.
So far,so easy this week for me, 14 miles leisurely paced as I am still full of cold but at least my legs now feel recovered from the half. 40-50 min-ish easy run tonight, then if head clears up a bit a lunchtime tempo-ish thing tomorrow and then that Vo2max sesh within parkrun on Saturday morning. The one I'm dreading is 2 hrs on the feet on Sunday...
Tommy, I've done xc before that has been advertised as 12k and on the day it was barely above 10k so i'll be surprised if it ends up that distance.
I'll see how my schedule goes over the coming months. It'd be good to have a smash at parkrun before London.
That is good news, Muddy. I have this body light set up for my winter runs as I tend to go fully into the country lanes for them, A s per the below link;
https://www.amazon.co.uk/dp/B07WNMF26H/ref=twister_B07WVPW1NM?_encoding=UTF8&psc=1
I also have a decent petzl headtorch.
Legs felt much better today for my lunchtime 5m. It wasn't planned but ended up a nice progressive starting out in the 8.30s and progressing to 7.30s. Bodypump tonight. Tempo session tomorrow with 12m with 9 at around mp or a bit faster. Conditions look great to spend my lunch break running in circles around the race course.
I hope you're right DT. However, when the Midlands were at Prestwold last time they completely mucked it up and we ended up doing 14.8k, which was pretty gruesome. The last couple of k were a real trudge and it was hailing to make it even more fun. Even worse for a couple of the lads near the front of the field who thinking they were approaching the end of the race, based on the distances on their watches, launched into their sprint finish in pursuit of selection for county vests only to be turned away from the finish straight for another lap of the fields.
8 miles of general aerobic yesterday on one of my more undulating routes came out a pleasing 7:55. Which is more edging towards the sort of pace I was runing for easy runs in 2016 when I was fit pre-accident. Off today and then an easy 5 tomorrow before racing 12k on Sunday. I've got Bourton 10k in 4 weeks which is flat and fast that should give me a good sense of where I am.
Good race today. Nice course profile of 2 flat miles then a climb for 1.5 and then mostly down or flat to the finish. There was a fairly strong head wind for first couple of miles but think we turned and then didn't notice on the way back in. Average pace of 6.54 but some miles closer to 8 and some closer to 6 depending on gradiant! Felt strong to the end, came in 6th lady (right behind my clubmate in 5th), won my age category and we also won the team prize. So two blingy, engraved cut crystal drinks glasses to drink my gin out of. Hopefully bodes well for Bourton 10k in a few weeks.
Do they mention the classic 12k race distance?
I managed my second 10 miles of the week this morning in the rain.
Well done, Skinny. 10m is not a distance to be casual about, that's some decent work.
Now.....I've waited quite a while to sit at the top table, any news on a table update?
16m today, giving me 55.5 for week 1 of 14 for vmlm 20. I also did 3 hrs x training so a pretty decent week. Getting some gel practice in as well as i think it's important to prepare the stomach to be assaulted by 5 or 6 gels all of a sudden one morning in April.
2 more big weeks before Village Bakery half then a taper week for Village Bakery half.
Skinny 2x 10m is great. In the rain gets you extra smug points. Hope the foot is bearing up ok?
mcf, I don't think there'll be much more on that. Last year I peaked at 67m which if you took off 50% of the x training I did last week would allow for that. This week is the same mileage and next week will probably be a couple more.
51 is a decent total at this stage.
Good mileage DT. It's interesting the mileage thing - I didn't do my long run yesterday as I felt under the weather. Over the past few years I have averaged 40 mpw no matter how much I've wanted to do more. It seems that pushing the envelope there always pushes me back through injury or illness.
I did parkrun on Saturday morning at around 10k effort, which came out around my half marathon 5k split pace (17.29), so in retrospect obvious I am not recovered from the virus of the previous fortnight and probably made things worse with the race effort.
Today I will do a very easy double day to replace the missed long run and see how I feel after that. I do feel that a sustained bit of relaxed running has been in order after the hard work that went into December and early January but at some point I will have to put something into the Manchester training.
Mcf, double well done and great pace too.
DT, good way to kick off marathon training with a quality week and mileage
Skinny, good distance over a couple of days
Muddy, do what works for you and going by times you have posted lately its working.
Hoping to get out for 8mls tonight, weather not looking to good though
Brilliant, McF! Congratulations on the individual and the team prize. At the end of a big week that's excellent going.
Decent going that, Skinny. two 10 milers in a week is very good.
Looks like a good first week, DT.
Nice parkrun, muddy. I was also feeling under the weather on Sunday but that was self inflicted as it was our annual dinner on Saturday evening which resulted in me not doing a long run yesterday.
Despite not making it out for a run yesterday, I had a fairly decent week last week with the track session, an MP session on Thursday and then the Midland XC champs on Saturday. The XC was heavy going although it was fairly flat. I started very conservatively as the memories of when it was much longer than advertised are still painful, after the first lap, I clocked the distance at 2.2 miles so knew it was going to be about right this year, so felt I could push on a bit. I worked my way through the field for the next two laps, I reckon I must have overtaken bout 30-40 people including a couple from Lit's former club and one of DT's club mates. I finished in 215th place, which I think is my best ever finish at the Midland champs and was 9th home for our club, which is about the best I can hope for nowadays. Somewhat amazingly our men's team ended up 6h overall only beaten by the regional athletic club powerhouses with their international athletes.
Only the National XC championship race at the end of February and I'm done with XC for this season.
Hope you feel better soon, Muddy.
Did you get out for 8, Kevin? Weather seemed quite nice for most of the day.
Tommy, sounds if you had a good run and overtaking of plenty during the race
Managed 7mls easy pace last night Mcf, hoping to get out tonight for some miles too. What about your miles this week?
Tommy, yes I noticed on strava where it groups everyone you follow together who ran the same race, that you were marginally ahead of one of our runners, I just can't remember who now. That's a pretty big performance overall from the club on a Midlands level when you factor in Birchfield and Tipton, Notts, the Loughborough and Brum uni teams and a few other serious groups.
Decent parkrun, Muddy. Sub 18 is a target for me this year now I've gone sub 38 at 10k and so early on in the year. Not sure i'll get to have a decent crack though until mid May.
Tommy, do you know if a date has been set for that Beeston 5m race I did last May? I had a look but couldn't see anything. I might make that my token 5m pb attempt again this year.
Usual Monday 4m recovery followed by a very light spin class. Decent session today with 3 x (2k (90s) 1k) off 3 mins. Aim was to run the 2k reps at 6.00-6.10mm and the 1k reps at 5.50 to 6mm. Despite some pretty blustery conditions (mainly affecting the latter stages of the 2k reps) I managed to get them all within this time range.
That's my least favourite session of the week done. Just easy miles along with a repeat of last weeks 9m tempo, which I kind of enjoy.
I have been consciously making an effort to lose weight with an aim of being under 70kg for London (the boditrax machine weighs in kg). Started out at 73k early January and slowly chipped away at it over the month with very little booze and decent meals and an avoidance of socialising. Weighed this morning at 70.6kg (about 11,1) so target weight almost met already. Annoyingly I am out for food and beers tomorrow night, otherwise i'd be thinking I could get there by the weekend.
Not sure about Trent 5. It’s often the last Wednesday in May, however, the Notts summer league race is that date this year. I’d guess that Beeston will opt for 20th May.
Looks like a good session, I’m off to track later, have a feeling it’s going to be wind blasted up there.
DT said
'over the month with very little booze and decent meals and an avoidance of socialising'
Yes I am aware it is technically MT so whilst it appears on RB it doesn't on po10. There used to be 4 or 5 'road' 5 milers a year in Coventry but they have slowly disappeared or become 10k events so that on 1 remains in June but that tends to fall days after the welsh castles relay.
There are very few decent 5m rd races locally. The centurion race series (6x 5m races Novemebr-April) are all mt as is Ryton 5m race. Therefore I am happy to accept an mt one as I cannot be arsed travelling far and wide for a decent flat and fast one.
They are some big clubs to be finishing in the company off, Tommy. I am surprised you don't finish much higher in the midland rd relays.
Easy 9m over lunch.
DT - Definitely sub-18 is possible especially if you do it off a huge aerobic base developed by the marathon. Maybe the final week of marathon taper ?
Well done on the cross country Tommy. As ever, would love to do the Beeston 5 again. Will see how childcare falls.
Have you heard of the Lilleshall 5m DT ? Part of the Telford Sexarathon (racy!) series.
If you come across any others let me know. A 5m bash would be good at some point. One I do not recommend for a pb is the Action Heart 5. It's a nice little road race but really up and down.
I still didn't feel great for a long run double day on Monday so postponed it until yesterday. First run was a session: 18 x 1 min fast with rolling recoveries of 60, 40 and 20 s (then back to 60). With about 5m of warmup and cooldown that made for 10 miles in total. No sexy paces to report as it was quite windy round the reservoir but I felt like I was reaching in the last 20s of each minute and it was a massive relief when the 60s recovery came round again. Then in the evening I did 1 hour of easy running with the club.
20 min recovery jog at lunch today which was about as much as I could take. Out for 40 mins of easy running later.
Muddy, the Lilleshall 5m appears to be mid April which is too close to VMLM.
Action heart is 01 March which is week before Knighton 20. I have to pick my races September to April as sunday mornings I am largely committed to junior rugby so racing on 2 consecutive weekends is no go.
The Vic Musgrove race is a very fast 5k so you could target that...
ps. I can't do Knighton as parenting that weekend. A 20 mile race a week earlier would work though.
I know of 3 20 milers on 08th March and 2 on 15th March, all reasonably convenient for us. You'd think given the lack of 20s the organisers might look at it sensibly.
Possibly a stretch to justify a trip to Fife for a 5m race, Lit....
Are you doing Cupar, LIt ? I would be ruined by the drive so you would beat me again. Sadly, it's a parenting weekend.
A really flat and fast 5 mile race close to here is Bassingham Bash, which is usually the first Saturday in September. However it's right in the east of the county so would be a bit of a trek from the west mids (not as far as Fife though). The front end is always totally stacked.
There's also the Joy Cann 5 near Leicester which isn't as flat but still a pretty fast course and good depth to the field. That's midweek in July/August I think.
DT - with regards to the road relays, we've recruited a few really fast lads in the last 9-12 months and haven't had the opportunity to set them all loose in the same team at Sutton Park yet. That look set to change this spring with most of them available for the Midlands so we should place a bit higher than previous years.
Muddy love they sort of sessions but recovery times
10mls last night wet/windy, out tonight for some sort of session in poor conditions, excuses already logged