robT wrote (see)
I think you'll go quite a bit faster in a race especially seeing Chingo,Stevie See and I will all be in the race at Christleton
Stevie, best get 4 or those t-shirts made up i think we will drag each other along that day to PBs
13 x 400m tonight.
First 6 @5k pace (82, 83, ,83, 82, 82, 82) 4 @3k pace (79, 77, 78, 78) 2 @1500 pace (76, 72) 1 FLAT OUT in 69. I know it's a good session when I get headaches after due to oxygen deprivation! Good times!
Good session Stevie what recovery did you have?
5*600m and 5*400m for me with 1 min recov times 1.49,1.50,1.50,184.108.40.206. 70,69,68,68,68
felt knackered tonight so surprised that session turned out ok
Cheers Bus. 30 seconds for the 5k pace, 45 for the 3k pace, 1min for the remaining reps. Session passed quite quickly but the 1500 reps were a bit of a shock to the system but only had 3 reps to go then so just closed my eyes and ploughed on.
Right back at yer Rob good session too, especially given you raced 2 days ago! I always find it catches up with me on Tuesday.
Found a nice mention of Chingo here
Had a nice easy run on the Embankment tonight, they have the barriers out in preparation for the weekend.
Monster session there SS! I'd have thought christleton being 3 days b4 manchester would make it practically compulsory with your race scheduling! I'm definately up for the 'Why always pb?' t-shirts if everybody else is I havent entered christleton yet either, its only 3 and a half weeks after london which would be pretty early on in terms of my switch to 5km training....whilst i reckon i could probably get a slight pb id effectively be handing dean another victory in our head to head record as its unlikely i'll rattle out 16.30 so early in the season....decisions decisions!
Good to catch up with Rob & addylad at the track tonight, 3 miles @ mp felt very comfortable....just another 23 on sunday should be a breeze...get the beers on ice at 24 miles UG! Nice to get a mention there, but i promise to keep my feet on the ground(unless its a race photo)
chingo - i hadnt twigged your 5k this week was a for a win! Excellent result and a top time particularly based on whats coming up this weekend. I am sure you will be south of 16.30 and some before the summer is out.
Rob / all ... Yet more 5k advice sought......for the next 2 weeks only i was thinking of ramping up the intensity to get the legs going and kick start my 5k training. Was planning on 3*1 mile rep on tuesdays and 5*1k reps on thursday all at race pace. All other running will be at easy pace. is this too much and asking for an injury? should i do one of the sessions and stick to say 400s on a thursday? Also in this period i wont be racing. cheers
Dean- I would normally do 1 long rep session 800m and above (about 5k race pace) and 1 shorter 600m and below (faster than 5k race pace) per week I think this keeps developing speed and strength and to me feels like differrent strains on legs and mind etc
Hope this makes sense ask if it doesn't!!
Maybe we ought to keep track of forum race wins - we now have recent race wins for Seb, Chingo, and DT2 (featuring little DT2).
Dachs - May encourage pot hunting!! and not quality of performance!! does a win include Age Group?
Dean - Your coach agree's with me God that's worrying giving advice that's ok I'll take that Chingo no sarcy comments re West Cheshire youngsters!!!!
addylad wrote (see)
Congrats to Ching on his win, sure it feels empty since there was no competition. Just need to watch out for that V65 in third position, he could be a handful later on in the season.
Haha, pleased someone picked up on that. To be fair though for a V65 it was a pretty tasty time!
Good to have you back.
I've heard rumours that SG has been spotted out running, so he's still alive.
I'm getting paranoid about all my little niggles now particularly tight left calf. I ran 4 miles at 6:30 pace last night, hardly raised my pulse but felt lethargic.
Maybe I'll pick up some calf guards or compression socks at the expo later but probably too risky trying these for the first time in the marathon.
Just booked in for some acupuncture and vacuum cupping (whatever that is?) on Friday morning!
Vacuum cupping?! Sounds like something you'd get offered in the more risque parts of amsterdam Hope it doesnt leave you limping on the start line...
Rob - you're turning into abit of a yoda figure, certainly some jedi style mind tricks for that 10km time! The course was definately with you(gets coat)
Welcome back addy you git undermining my moment of glory! Maybe the Usain Bolt style posing at the empty finish was abit too much considering the field...I had a good chat with said vet 65 afterwards, top guy who was a 31min 10km man in his youth and passed on quite abit of wisdom. Look forward to a stronger field down there in summer, but its always a nice opportunity for a po10 time trial. I think race victories only count if its a strong club field of a few hundred....non of this hellrunner/parkrun stuff.
No training today, cant decide if club's group run of 6.5 miles is too much tomorrow? Already got 12.5 for the week, would 19 destroy my marathon chances?! Tapir madness....
addylad- you know exactly who I mean
addy - thanks for not mentioning I changed session mid way due to feeling knackered very honourable!! let's keep that secret
Chingo - PO10 caught up with Whitley now reporting 34.03 and a measly 88.xx WAVA in line with what I thought!! I'll now post mileage splits 5.28,5.25,220.127.116.11, 5.54 and 5.24 last 1/4 mile 5.18 pace!! didn't go off slow on purpose just couldn't get going Mile 5 stands out as f#####g long hill!!
It'll have to for some of us to have a chance!
Hello Addylad - where you been??
3 days of rest has done my feet no bleeding good at all! Ran this morning and my left foot was and is now very sore. Even the right one has come out in sympathy a bit! I'm now thinking that if rest hasn't made any difference I should just get on with running on it and see if it heals itself!
Frank - those niggles are definitely pre-race hypochondria! I get that vbefore almost every race. It'll all be fine on Sunday!
Pot hunting? How about this? Chalgrove 10K May 7th, won last year in 36:38 by a V50 and it's fairly flat and all on-road. First prize is a helicopter ride over the village and a meal for 2 at the local pub.
I'm about to enter! Mainly as two club mates are doing it who I should beat.
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