Fraser - Did n't see any big birds last year but saw plenty of turkeys.
Ive never really thought about replicating a races course in training, i think this far out hilly long runs cant do any harm as long as its not impacting on your other runs. Surely they can only make you stronger? Definitely wont be running hilly long runs when the MP comes into them in the not to distant future!
Meep - IMO running hill reps should make flat running easier and quicker - having done a fair bit of hill training and then the hilly marathon I've certainly lost the fear factor!
BB, FW, you're right, not many "fun runners" at Abo, and it hosts a hatful of national Vet, Army, & county champoinships - similarly, the Maidenhead Easter 10 and the Wokingham Half attract a high percentage of decent runners. I've been in the top 100/1000 at Bracknell Half, and the top 250/5000 at Windsor, but barely in the top half at Wokingham with faster times
4 years ago today I ran round Virginia Water Lake without stopping (4.25 miles) for the first time and started an excel spreadsheet as a running log. 5900 miles later I'm still pretty hopeless, but I've cut that 43 minutes down to 29:24 along the way
Luvsa – Hope the 10K went well, and shin was OK.
AGF/Meep – well done on the 20 milers. Good confidence boosters. I have not gone that far myself yet.
DM – impressive mile reps. Glad you rescued most of your possession, and the family are safe. Puts running in perspective.
MG15 – Good running there. If steady is 6:40s, then what would be atempo run?
Meep – I agree with CFB, if you build some hills into your training (especially into long runs), then when it comes to nice flat race like Abo, you should be stronger and find it easier.
CFB – just looked back on my training running log, and after 10 years of running I must be well over 15,000 miles, and still learning and making mistakes!
At the Harlow 10 mile race, I did more or less what I originally planned. I did 4.5 miles before the race (av 8.01), and then the race at MP (1:13.41) (av 7.20), with 1 mile cool down. I was aiming for 7.15 pace, but the undulations on the course and heat put pay to that. Overall just about satisfied, as it felt harder then it should, and really if I had raced it, without the miles beforehand, I may have just nipped inside 1:10. Jury still out I think
Sounds like you had a good controlled session there AC - no need to be super fit at this stage.Plenty of time to build up to the boil - that's what I'm telling myself anyway !
19 for me today. Was out for our wedding anniversary last night and enjoyed a great meal with black pudding starter and steak and dauphinoise main course. Top nosh but felt bloated and nauseated today form the first step so 19 in 7.59 average felt like quite hard work. Not really eaten since I got back and guts not playing nicely so something not quite right with my system.
Prob get up to 20 next weekend then get a 20+ in most weekends up til taper time - certainly hope thay feel easier than today's effort !
AC - Good running, bit warm out there today?
Fraser - Sounds like a tough day, well done for getting round.
17 miles for me this morning, avg 7:42, all done by just gone 9. Few chores this morning and chilled out watching the tour this afternoon, great day for Cav, Wiggins and the Sky team. For the Abo newbies my turkeys reference was about one of the highlights of the course - a huge turkey farm in the first couple of miles.
A lovely sunny morning. Think it will get hotter as the day goes on so was up before 7am for a run. Ended up doing 13 miles. loved it - lovely time to run in weather like this !!
Lovely 17 for you yesterday Barry ...nice and early too
FW - that's what I keep telling myself too! Good for you to get out there for 19, even though you were not 100%
BB - yes, was a little warm by late morning. I certainly envy you getting finished by 9, especially in a nice speedy av of 7.42.
AGF - certainly the best time to get out. I was a little late this morning, and did not start my run until after 8, although normally out before 7.30.
How was other's weekends?
Sounds like a really good workout AC, was a really warm day so to get 10 @ MP is great going.
The 19 sounds like fun Fraser lucky theblack pudding didnt make an unwelcome return!
Nice pace for the 17 Barry, you were saying that your schedule has you running the long runs faster, does it have any time on feet runs towards the end as well?
Very tasty 85 miles for the week Martin. Back to back 15 miles as well, often wondered what would happen if i did similar to this, is it something you have done before? Whats the race planned for Sunday?
AGF, joined you out nice and early this morning, definitely the way forward with the heat. 3m easy to steady, then 5 mins MP, 5 mins HMP continuous for 45 mins, came out at 6.85m @ 6:34/m. mile cd. The 3m later in the day was roasting so glad it was done early.
Meep - Schedule had 4 x 20 milers, first one the weekend after next is the slowest at MP plus 45 - 60 so that would be 2 hrs 40 - 45 the last 2 are MP plus 30. If things are going well early sep I may be tempted to do a 23 miler in place of one of the 20's. Nice pacy running from you.
MG - Impressive mileage, I can't deal with hangovers when training so I abstain.
I can testify that that the mojitos and speedier running dont really mix.
A twenty a MP plus 30 will definitely give you confidence Barry!
13 at MP+ 1:00 thiis evening - had to cut it short for reasons nobody wants to hear about, but I wasn't going to head back out to do the last three miles. That was very warm, especially as I included 12 hill reps in the first 8 miles.
I probably drink a lot more than most here - I tend to see the government's safe limit guidelines as more of an ambitious target to aim for, especially on a Friday night. Agree entirely that you can't perform with a hangover. In fact, I reckon my Saturday morning run this weekend was @ about 20bpm faster than the equivalent non-hungover run. Mind you, Friday night ended in a bit of a blur of wonderful artisanal ciders, which are never exactly low alcohol!
Good to see you all putting those miles in!
I did the Elmbridge 10k on Sunday. Race was supposed to start at 9 but was delayed til 9.30 because of traffic issues. Anyhow, a good turnout of over 600 runners & quite a few talented people who can knock out a 10k in the low 30s.
It was warmer than it initially felt, which came into play after the first couple of miles. I've not run what I consider a decent time this year, so didn't have great expectations. A sub 39 would be proof to me that I'm capable of running like I did last year.
Felt good after the warm up which I didn't at Yateley at the beginning of the month. Got going & hit the first k in just under 3:39, 2nd k about on cue, but began to feel the energy drain after 3k, and then decided to just keep going without blowing up.
May of been guilty of not taking on enough water before the start. Came in at 40:08. Stopped looking at the watch before half-way, because I find this just adds more pressure, rather than being helpful! Invested in a new heart rate monitor today as the old one broke ages ago, and the plan is to monitor runs against heart rate to try & ascertain that when I'm feeling fatigued am I really fatigued compared to my heart rate. Do I need a sports psychologist?!
Does anyone else use a HRM to gauge their fitness levels & training intensity
Luvsa - I never run without a HRM, and I have set limits in long races which I don't like to break, except on hills when I go with how I am feeling.
So, for example, with my maximum HR being around 176, on the flat in a marathon I keep my HR to 153, and in a Half to 161. Some of the better runners (read the sub 3:15 or sub 3:00 thread) say they don't race with a monitor, and they are swifter than me, so ...
In training runs I find it essential to know where my HR is for different types of run, but it can often make you feel pretty miserable - people talk about having a scale of "perceived effort", but for me that usually equates to "bloody hard work" whatever pace I'm running
Sodding quick 10K by the way!
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