One other encouraging stat from sunday was that my av HR was only 85% which is at the low end of the typical range and slightly lower than previous performances at that pace.
Yaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay - I'd be happy with that too! Good work and excellent news on the HR - obviously getting more efficient
How many weeks' taper are you doing? (Sorry book's upstairs and I'm not...) Am I right in thinking you'll have your longest run still to do?
Our zipvit protein stuff came today - it's so expensive (£3.25 a serving) that our plan is only to have it once a week after our hardest session. We might go with cheaper options or just plain old dairy the rest of the week but our thinking is that it will be a useful boost a la Mike.
Enjoying my easy week so far - I guess I shouldn't be surprised that I was a bit tired last week in the third of 3 build up weeks. The time it takes me to replicate the exact Cyprus mileage (29.93 miles) though is coming down nicely.
What was the combined time of all your races last year oscarr? Please, thank you - time to start thinking of my goals. Gold = at least one PB at 10k or ½, Bronze = start and finish all 4 days. Silver - I'm provisionally thinking = complete the 4 days at 9 min/miles or less but I don't know how realistic that is cos of terrain...
I missed a week of training due to illness which included an 18 mile LSR. Means that i will only be doing 2 long runs of 20 and 22 miles plus 3 MP medium length ones - it feels much more like the sort of plan that Sam would use.
Taper will be 3 weeks so i've got 3 hard weeks to go followed by the taper.
Cyprus stats for me were (from my garmin);
6k flat timetrial - 28:05
11k hill race - 1:19:40
21K up and down race - 2:02:28
10K flat road race - 51:18
Total - 4:41:31 so an overall pace of 9:23 mpm
The terrain, hills, temperature and the fact that it is 4 consecutive days racing means you will be hard pushed to do 9 mpm overall. This should help you set your targets. My recommendation would to target to - HAVE FUN !!!!
Seriously, you will definately finish all the events, that is in no doubt. Day 2 is such a hard hill run followed by a tough terrain Half on Day3 - means you will not PB on those 2 days and will not PB in the 10K road race on Day 4, although its flat and on tarmac you will have tiredness in your legs from the previous 3 days.
So, the only PB you could realistically target is the Day 1 (6k) time trial - this is basically flat and on tarmac. But, you may want to leave a bit in the tank for the other days so may not go all out, although it is short enough for a quick recovery.
Maybe a good idea to think of targeting where to finish in your age category??? They are very good at putting up each days stats plus the rolling stats on the notice board in the hotel each day and these are all split up into male and female age categories (it was either 5 or 10 yearly). See where you are after the Day 1 timetrial and target to stay in the same position after each race thereafter ????? That's what I ended up doing.
Well done Oscarr on that HM performance after a slight off-colour period beforehand.
As for missing an 18m for Abo I wouldn't worry over much as the ultra training will still be in the DNA even if you can't sense it right now.....
That Cyprus schedule looks much tougher when you set it out like that.....good luck to all those taking it on.
Mike - doesn't it???!!!!
Maybe I'll target just running in a straight line after one too many fizzy pops the night before It IS a holiday after all LOL 6k PB is in the bag - never run one before but your concerns were mine too about the 10k and ½. I suspect not very likely but ya just never know. We might be the freak year when it snows and get a tailwind all the way THANK YOU for the data - have written it down to take with me so I can remind myself - will use them as guidelines to keep myself reined in a bit if I get carried away cos I'm not usually as nippy as you at the shorter stuff.
The placings sound like a fun game! Will certainly be worth checking the daily lists out.
ps oscarr - I'm with Mike - wouldn't bat an eye at not doing that 18. It's only 18 miles afterall - you can do that with yer eyes shut! I've seen ya
Thanks Mike - I really am concentrating on getting to the start line refreshed so lowering the intensity and accepting fewer LSRs
hee hee good job we're all keeping an eye on him eh reiki!
reiki - it's got colostrum in it so meant to give your immune system a boost as well (arrived a bit late as Ben's in bed with man flu today - hopefully he'll shake it for Sunday - Bristol ½)
Good luck today in your 10 - have a good un
Well done reiki, a podium finish
Yaaaaaaay reiki - nice work
Total day off for me today - calves are kind of tingly - taking that as a good sign - nice bit of adaptation going on....
Great time on the half Oscar well done considering you were under the weather. Congrats. Enjoy the rest SB for a day anyway
Well end of my summer speed work methinks.
Counting down to a HM next and finished the speedier stuff with Victory 10k in a windy Portsmouth.
This was run at the same time and on the same course (plus a 2km loop) as the famous Victory 5m which has been continuously run since 1946 - or so it says on my medal.
Anyway, with a lot of swift 5 milers to follow along the sea wall and downwind, we had a fast start and I managed to keep going when we peeled off right for our loop.
Rejoining the main course I was faced with the slower 5 milers who couldn't help me as I faced the wind along the sea wall, but after clearing my own 5m in 32:08 I thought I was on for a time if I could keep the intensity going....
Back into the stadium and onto the track, 400m to go, push....200m and again, and then I saw the clock 39:12 when I was about 100 metres out. I emptied myself and didn't take my eyes off the clock until it was beside me....39:57 gun; 39:47 chip.
For the first time in my "new" running career, I had to head for the sidelines as I was retching with the effort, but I recovered with my dignity intact (just) and recovered rather slowly, but with a huge grin on my face.
This summer's targets were sub 20 5k and a sub 40 10k - double check, and yesterday was my 64th birthday so happy bunny!
Whoop whoop reiki Can't do Eastbourne sorry - I'll be in sunshiny land
And double whoop whoop for Mike - that's extra awesome! Very Happy Birthday - you can't really get a better present than ticking off your goals
Excellent weekend for me - parkrun on Saturday (25.38 - 13 seconds slower than last week but better performance according to runB) and 10.22k off road race on Sunday in 54.18. Think I got the intensity about right - I certainly ran faster than I would have by myself but I'm up and my legs are fine today. Sunday only put me in yellow which I suppose is down to last week being a half volume, no pace work week. Will see what next weekend's double does after normal training this week.
But first... pilates class to stretch and dekink
Happy Monday all!
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