Sub 3h15

Well, I had prawn and leek terrine followed by mussels and then fresh pineapple, all washed down with a bottle of Ribeiro, a white from Galicia. PMJ, you are invited any time you want. In fact, you all are. Perhaps I have never previously made this clear...

21 miles tomorrow, my last real long run of this campaign, three weeks out. Better make it a goodie.

Speedy. that's a classic pasta dish, made all the more special if you make your own pasta.

Keir: goose eggs are fantastic, but there is one thing to watch out for. They are very thin shelled, so have a propensity to harbour nasty bugs. I am told to recommend that they are not kept for too long (only a few days) and are properly cooked.

AvO. The flights are almost booked for Semana Santa. Just one question: where exactly am I heading? (yes, Spain, yadder yadder, it's a big old place).

PMJ and Gul Nice smack down and racing and eating.

OO Impressive parkrun

Moof and Menn Very pacey LT.

Blisters Congratulations on the medal

Good luck to all racers today.

Now I know where I went wrong:
Brocolli and stilton soup
Steak, mushroom and ale pie
Apple and blackberry crumble
Orange and passion  fruit J2O
Filter coffee
I was obviously outclassed.

Qute a fun website

http://www.keepcalm-o-matic.co.uk

Morning fellow sub 3.15 ers.

Ok did my first ever 10k yesterday and it was multi terrain.......and maybe i wont do one again lol.

I set of with the target of going sub 40mins however the hard training and 40m miles banked paid end to that.Why oh why did i think a sub 40 10k would be achievable through muddy fields(pure swampy leg burners) i dont know, anyway after the first half of the course came the road and firmer trail sections so i managed to motor on a bit and pass about 5 people in the last few miles with a nice 5.30 pace for the last 0.5 mile.

Ended up with a 42m.26s and 9th place out of 169 entrants, I did enjoy it so thats the main thing.

Maybe ill do a road 10k next time ha ha, anyway i Have Stafford Half Marathon in 2 weeks so hopefully i can put the demons to rest and run sub 1.25.

Speedy - we went for a mixture of dishes between the four of us (me, Mrs L and the Lorenzitos) and there was a selction of meat and vegetarian in there. 

http://www.thequeenofsheba.co.uk if anyone else is interested - would definitley recommend it.

Poacher  - thanks. Will have a look later.

Congrats on the top 10 finish Carbs - as you say, the most important thing is to enjoy it.

Rest day for me today - enjoyed the lie-in. 

CL Congratulations on a great time and place on what sounds like a tough course.

23 today for 74 and biggest weekly total.
The plan was 15 warm up, then 5 at PMP with a 3 cool down. I struggled to get the pace/effort up at the start (I think my mind wasa saving energy for the tough bit).

00-05               08:30     HR  67%
05-10               08:15     HR  67%
10-15               07:58     HR  68%
15-20               06:43     HR  80%
20-23.21           08:43     HR  69%

I was pleasently surprised how comfortable the first couple of PMP miles were. It could not have gone any better, whilst I was working for the last couple of miles it was comfortablely hard. Crazy how I couldn't get near that pace on Friday as part of a tempo run.

Very impressive Scooby, and well done Carboloader on your 10k and high finish position.

Let me get in quick with shocker run report. 15 miles with a sore head. Too much beer consumed last night, I lost count at 8 pints  to scrape 50 for the week.

Not sure what happened with the parkrun results PMJ I think they had a new guy scanning the barcodes who made a complete hash of it.

'OO'50 wrote (see

I lost count at 8 pints  to scrape 50 for the week.

50 miles or 50 pints O&O? (I'd be impressed with either)

Nice parkruns there chaps.  Good race results from Blister and Carbloader too.

Impressive progressive runs MartinH and Scooby.

I took delivery last week of an Ethiopian coin, a Birr from the reign of Menolak 2.  I had to do a quick crash course in Ethiopian Era year numbering to work out that is is from 1903 / 1895EE.

Legs decimated after 24 miles of modest hills this morning, including the literary classic of Watership Down.  As I said to my wife when I got back "I'm not even at Drummond and I'm f***ed" (Drummond is the halfway point of Comrades).  12 weeks to go and a lot more work still to do.  Just a smidgen over 60 miles for the week.

Happy running all.

Rushcliffe 10k this morning - a two lap multi terrain course. I won it last year in the pouring rain but was disappointed with my time. Having only raced XC lately and not having run 10k pace outside of intervals sessions for a full 6 months I really wasn't sure what to expect. 

I lined up right on the start line, as I believe is the right and proper thing for the defending champion to do. No other women anywhere near. No familiar female faces at all. Hmmm. Don't count your chickens (or Sweatshop vouchers) before they're hatched though. 

Having checked the average pace for my PB (6.18s) I decided to set off at 6.15s and see how it felt after one lap. The first mile was a little quick in 6.11 as I got a little swept along by faster men. Soon two guys running together got themselves ahead of me. They seemed to be running comfortably at a solid pace so I tucked in behind them for the first section into the (fairly light) wind. Mile 2 was 6.16. The blokies were slowing down so I made my way around them and pushed on alone. The paths are quite narrow and there's only room for two to run side by side in many places. In one such place I came up on two blokes who weren't running together, but were still taking up all of the available space. I had to do the arm thing where you stick it through the tiny gap to indicate you want to be through. One of them *really* didn't like being passed by a girl and came charging after me puffing and panting. He didn't last long but it did amuse me. Mile 3 - 6.14. 

OK, feeling pretty good so let's push on through the sheltered bit. Mile 4 - 6.05. Mile 5 6.07. There are a few switch backs so I knew there were no women anywhere near, but nice to have it confirmed with a 'well done first lady... by a country mile!' from a spectator. Last year I let that knowledge allow me to slow the pace, but this year I was determined I was having a PB. 

Mile 6 into the breeze without the two fellas to hide behind was tough, but I was gaining on a clubmate and I quite fancied catching him. 6.12. I caught him at the finishing straight and I don't think he was bothered about being chicked since he yelled at me to give it everything to the finish. That's easier said than done as it's on quite lumpy grass, but still I managed 5.39 pace for the last 0.27. 38.37 on my watch (PB by 50 seconds) and £50 in vouchers for the win. Nice! 

I was breathing hard towards the end, but I was by no means burying myself. I've not had a rest day since 21st February (and that was anything but restful, I just didn't run!). No taper. 72 miles this week, which is actually a little light but that's due to there not being an LSR. 

Brilliant Speedy. Great race, great time and great report.

Moof Hope it is just a bit of tiredness and the rest and stretching sorts it.

SJ Good news about the lack of drama. Hopefully niggle free from now on

Some superb running here, Moof give yourself a good break and plenty of cake and I'm sure you'll be back in business. 

Incredible effort and grit Speedy, can only say massive congratulations! Congratulatins also due to Carbloader, 9th is a brilliant position in that field. 

Just over 20 for me today, very hilly route particularly early doors so legs felt heavy from mile 7-8. Time obviously down on the norm! I don't think standing up all day yesterday marshalling helped. Oh, and the ale consumed last night. Here's my Garmin Report: http://connect.garmin.com/activity/279783440

Awesome 10k there Speedy. You are certainly living up to your name at the moment. PB by more than 200m if you do the back calculation, and top step of the podium, AND a decent prize too.