For anyone trying to crack the 3h15 barrier anywhere in the world
KR - a couple of 10km races over the summer (Kingston Lacy in June & Wyvern in July), although nothing entered yet, so not definite. Then an October HM campaign, probably for local(ish) events which I can get to from home, avoiding weekends away (Bournemouth on Oct 5 and Salisbury on Oct 19 looking like early favourites).
SB - cheers, the fall undoubtedly slowed me down and affected the rest of my race, but had the advantage of keeping me slower in the first half so I could finish strongly! No idea what would have happened without that, I would guess maybe under 3:20 but possibly not 3:15. We'll never know, so definite targets for the next one now. Appreciate the positive comments
Oh yes, and 4 more easy miles in the bag. Knees felt easier today, which is a relief.
KR / literatin - +1 for a faster 5k. Mind you, still have my marathon to run first.SB - nice running.Abbers - glad to hear you're recovering well.4 mile recovery run this morning.
Gul - good progresive run from you yesterday. You must be feeling confident (but not over confident!). Mrs L's training is going well (says her "coach" aka me) - 20 miler already in the bag with a couple more over the next few weeks before starting the taper with, er, a girls weekend away.
+1 for improving speed over the summer. Going to have a crack at a decent 10K time a week on Saturday and see where I go from there.
4.5 miles this morning with the middle 3 at 6.50ish pace.
Plan for the summer is to get a pile of 80% + WAVA gradings.
For a man of my age (48) that is:
1 mile 5:133000m 10:195k 18:095 miles 30:0010k 37:4610 miles 61:57Half 82:17
Best I have done so far in 2104 is 79.27% for a 20 miler so I am there or thereabouts, just need to sharpen up the speed.
Nice thing is that the 6 minute miles stop fairly soon: used to do those for 20 miles and now I just need to do 5: even the 10k pace is outside 6 minute miling.
Is the WAVA more important that the time for you PMJ? For me it's the times, I'd like to get down to 18 again for 5km, 37 for 10k and sub 60 for 10 miles. Not sure about Half but 1:22 id probably achievable.
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