Older runners meet here.
Columba, the hills we did wouldn't have been anywhere near as challenging as the Malvern Hills. Some were steep, and some we did more than once on a repeating route. It was a good try out for my new Garmin with HRM and my max was 166bpm.
The sun is still shining, so should be ideal for our track session this evening. We are doing pyramids.
Columba aka "Hardcore runner".TE14 hills is hardcore too.RedheadIn my book it's harder to do the training for a fast 10k than it is to run lots of miles and complete a marathon. Note the word "fast"!Clearly the hardest race to train for is a fast marathon.JJ
I wish to consult the gardeners. Nothing to do with running.
My next-door neighbour has just given me some little plantlings which he has grown from seed. He said they'd be good for pots and troughs, and as I have a couple of troughs which hang off the front wall of my house and in which I usually grow pansies, I thought I could plant them in there. He couldn't remember what they were, but found the seed packet and they're godetias. Have just looked up godetias and it doesn't sound as though they are suitable for a couple of troughs hanging on the house wall, - says they don't like to be crowded and should be planted 12" apart, - whereas these troughs look best if the things in them are massed.
JJ? Red? Any advice?
Columba, I've seen them used in mass plantings in parks but not in troughs. Can't see any reason they wouldn't perform in a trough though as long as you deadhead them after flowering. Sometimes things grown close together try even harder to outdo oneanother so they might put on an even better show as long as you keep them well fed - just a thought.
An excellent pyramid session last night on the grass track, consisting of 30,60,90,120,90,60,30 sec reps x 2 with jogging between each effort restarted by the Coach's whistle. We weren't told what the recoveries would be, and they were different times according to the distances run. We finished with the traditional fun relay race, which comprised three teams of four, each runner racing a 100 metre leg. The teams were a mixture of slow and fast runners to make it more interesting.
I'm taking two rest days now, so that I will be rearing to go for Sundays 10k race.
That was a good session Terry. Now rest well!
I've just done a fartlek-type session on the treddy - 1 miles warm-up then starting at 6mph (10 min miling) I upped the pace by .1 for .1 of a mile until I got up to 7.5mph (around 8 min miling) then took a .5 mile jog rest ('cos I had a coughing fit) then started back at 7.5mph and went back down to 6mph then just over 1 mile cooldown.
So, running streak day 27 was 5.7 miles and my total mileage so far is now 184.25 (I can't believe how quickly the first 4 weeks seem to have gone!).
Red - thanks for the info, - I will go ahead and plant them in the troughs.
I make that nine thirty-sevenths of your streak done. Nearly a quarter.
TE - that coach likes to keep you all on your toes!
3.2 gentle miles done this morning. Now saving myself for the 10 miles on Sunday (a "run", not a race as such).
We've just been inspected by DEFRA, quite out of the blue. Good job my paperwork was all up to date - manure management excellent, nitrate calculations show we're well within the legal requirements, cross-compliance OK, weed control good and no invasive species found/all legally controllable species controlled, a couple of boundaries needed to be changed 'cos we've fenced them off from livestock for the benefit of wildlife but this was balanced by an area that needed to be brought back into the equation but otherwise all paperwork tickety-boo.
That took 3.5 hours and we only have 30 acres. You can imagine what it's like for a large farm - the lady said it can take days. It's really interfered with my gardening time!
Off to Oxford to look after grandchildren (three) for a couple of days so I'm unlikely to post over the weekend.ColumbaThe only godetias I would grow would be free ones. The are quite spectacular but mine have never lasted a whole summer of flowering. Worth a try in containers but they are happier as a bedding plant.TEEnjoy the race on Sunday. Hope it goes well.The recoveries should have been marginally less time than each rep.JJ
Red - what "invasive species" would you need to look out for, apart from Japanese knotweed which I know about? Congratulations on passing all the tests, and without even any warning!
JJ - thank you, - bedding it is, then; and I'll get pansies again for the troughs. They always do well.
JJ thanks. I will be aiming for sub 47 minutes. I think the weather will be hot, with occasional showers.
Continuing the gardening theme, I had the two silver birch trees in my back garden reduced in height and trimmed. I've got a lot more light now, as the trees had got very high and the branches were spreading outwards, as well as upwards.
Just popping in to wish Terry good luck. Hope those legs perform well today. Weather here is cool and dull at the moment. Fingers crossed for a super-fast time xxx
Columba, I'll answer the invasive species question later as it isn't a quick answer!
Off for my run now
Thanks Red, I've packed my wings, so hoping for a fast time. It's forecast 19 degrees, so I'll probably need my cap. I'm hoping we will have enough club runners for an A and B team, as it is the last race in the Hampshire Road Race League. Will do a race report later.
Good luck, TE - will be thinking of you!
Columba - 10 miles! It will go well for you, I am sure. Your training has been so consistent. Lots of positive vibes coming your way!
Day 29 of 111 was 6.56 miles along the lanes with frequent stops to take photos of wild flowers. Breathing was OK until I went past a field of oil seed rape. Total mileage now 196.56
Columba, weed control on agricultural land is quite strict although, as you can imagine, not everyone adheres to the rules! First of all there's the Control of Weeds Act 1956 (or is it 57?) which lists ragwort, creeping thistle, Scotch thistle, spear thistle and Dock (curled and broad-leaved), buddleia, pygmy weed & laurel to name the most common ones. It isn't an offence to have them on your land but their control is about the good management of pasture land.
Then there are the invasive weeds which are non-native and have been introduced over the years - Rhododendron Ponticum (that pale lilac one that's everywhere), Japanese Knotweed (which pushed through a concrete pathway when we had a flat in London!), Giant Hogweed (the sap of which causes phytophotodermatitis of the skin and can cause severe scarring when skin is exposed to sunlight) and Himalyan Balsam (a relative of the innocuous Busy Lizzy) which is causing untold problems in our waterways. All these species are either causing problems for our native plants, are harmful to livestock and/or humans and so the rules are even stricter. If you don't take action to control these weeds on your land then you can be fined or prosecuted.
Turned out my 10-miler was an official race after all. Official time won't be on the website for a few days, but according to my own timing I did it in 2:12:32. I was quite pleased with this, because it was very hilly and I resorted to walking several of the long steep uphills. I came in last of the runners but a batch of walkers had set off an hour before the runners' start and as some of them were treating it as a saunter I did overtake a few. It's the first year this race has been run, so it was quite a small field. There was a "perpetual" trophy for the winner, with 15 little shields on it, so the organisers clearly intend it to be an annual event.
It was sunny, and we ran through the middle of the day so pretty warm. I felt fairly agonised most of the time, and very very glad to see the "Finish" sign.
It was well marshalled and well signposted; even I didn't get lost.
The route ran through a farm and by the side of the road were four huge bales (hay? straw) wrapped in plastic, and each one had a word painted on it in large letters: YOU - CAN - DO - IT .
And there was plenty of food at the end. Tea, cake, apples, cheese...
Thank you for the vibes, Matsmum - I'm sure they helped!
Now waiting to hear about TE's race.
I've heard of some of those plants, Red, but not all (pygmy laurel?) I believe ragwort is poisonous to horses, so can quite see why you have to keep that out. And that rhododendron... There's loads of it in Snowdonia, and they are gradually eliminating it but it's a long job.
Surprised about the buddleia. It does seem to seed itself freely. I bought a white buddleia bush a couple of years ago, for the front garden, - and then discovered a purple one growing up in the back garden without so much as a by-your-leave. But I've left it for the butterflies.
Matsmum, thanks for your good wishes, those wings you sent me for my last race are really working, as "I was flying today"
Columba, well done on your 10 mile race on a difficult course!! There is no shame in coming last of the runners, and I admire your guts and determination in training and running in all weathers and ground conditions. I hope you got plenty of encouragement as you finished. We clapped and cheered the last runner in our race, and everyone else joined in. She smiled and upped her pace with 600 metres still to go. I hope there were plenty at the finish to cheer her over the line.
I feel almost humble in reporting on my race, after lapping many runners who were really struggling but determined to finish the race. I exceeded my wildest expectations in finishing the 10k in 45.53 according to the clock on the finish line; 7.23 pace. It was gun to tape timing, so my actual time was several seconds quicker. My new Garmin 210 let me down as it lost satellite connection at 3.63 miles, so I don't know what my actual start line to finish tape was. My WAVA was 77.51, the highest for 9 years, and my 10k time the fastest for 12 years! I am now intent on getting my WAVA up to 80, once my SDM is out of the way. My high weekly mileage, combined with structured hill and speed training is certainly paying dividends. I would definitely recommend any runners contemplating joining a running club to do so, as I would never have achieved such improvements if I had still been running unattached. I would also say that racing in a club vest is worth a minute or two, with all the encouragement, and pride in representing the club.
Oh well done, Columba and TE. You are on fire!
K is also celebrating. She won a prize for coming first in her age group in the Wroxham 5k with a time of 21.24.
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