Wow - don't look at the thread for 24 hours and see what I have to catch up on! Will work on the summary, but before I do - some good racing performances, especially Matt's!
As for my last runs of the year: Saturday was a treadmill session - I think I nearly broke the treadmill in the hotel it was shaking so much! Quite pleased as I managed to crack out a 19:05 5k, despite the first 1k being a warm up. Most pleasing was 4th k in 3:35, and last 1/4k in 3:29 pace (not sure whether it counts the same on a TM though!). Completely different run yesterday - along the Malvern Ridge. 9.5M and 2200 feet of climbing in 1:38 (includes some time looking at the views including an extremely flooded River Severn!).
Top 3 Personal running Highlights of Year
Bubbling under: 1st V40, massive trophy and £50 vouchers at Bramley 10!; County Bronze medal at Wycombe Half; weekend of Lad's Leap Fell Race including long run with Seb; course PB at Ridgeway after a 6 year wait!; trip to GSR with SG. Oh, and getting through a whole year with no (serious!) injuries!
Top 3 Disappointments of the Year
2013 Race Aims (not necessarily just times)
SG - great stuff, your thread is a different world to mine with its paces, sessions, Po10, assessing race results etc...........but its a good read although it seems like I take part in a different sport to you lot. I did 5 races this year, two of them were A races (VLM and a Sept 1/2 IM) and the other 3 were C races (IoW 1/2, Solent 1/2 and Hayling 10) that I deliberately ran untapered on tired legs that had biked a long way the day before, I also rarely run quicker than 8mm !
dean richardson 7 wrote (see)
Results ......2011 PB. 2012 PB 5k. 18.09. 15.57 10k. 35.34. 33.03 Hm. 83.44. 74.15
Results ......2011 PB. 2012 PB 5k. 18.09. 15.57 10k. 35.34. 33.03 Hm. 83.44. 74.15
Wow, what a progression to live up to in 2013! Will be interesting how far you can take it. I can see a minute on that half to go just on the other 2 times... those track sessions you did when your pbs were at the slower end of the scale jumped out straight away as being something special...
Stevie see wrote (see)
Race Results 3k 10:24 – 10:08 5k 17:58 – 17:23 5 miles 30:13 – 29:24 10K 37:10 – 35:51 10 miles 61:42 – not raced. HM 81:13 – 81:43 2013 Race Aims (not necessarily just times) 3K – 9:49 (be Cheshire Champ again, see who turns up!) 5k – sub 17:10 (May) 5 miles – sub 29mins 10k – sub 35mins (by November) 10miles – sub 59mins HM – sub 79mins (By September)
10:24 – 10:08
17:58 – 17:23
30:13 – 29:24
37:10 – 35:51
61:42 – not raced.
81:13 – 81:43
3K – 9:49 (be Cheshire Champ again, see who turns up!)
5k – sub 17:10 (May)
5 miles – sub 29mins
10k – sub 35mins (by November)
10miles – sub 59mins
HM – sub 79mins (By September)
Another quality progressive year. 5k&10k look your big targets for the year, I think the other targets will go quicker than the shake of a gnat's nadger.
Had forgotten that 17.1mile race! Gloriously ridiculous distance! And Leeds simply sounds an amazing race. If I've had to rely on excuses to why Chichester/Eastleigh/Silverstone/Track/running down a steep hill haven't given me a 10k pb, I might well have to get involved at Leeds....
The Bus wrote (see)
10M PB, despite very windy last 2 miles trip to GSR with SG. Top 3 Disappointments of the Year Not going sub 36 at 10k Not going sub 29 in 5M Not even getting close to scoring any points in the English Fell Running Champs! 2013 Race Aims (not necessarily just times) A proper 5k! Sub 29 for 5M Sub 36 for 10k Sub 1:18:36 for Half Marathon (proper 6 mm pace, rather than the 10 secs over at Paddock Wood!)
trip to GSR with SG.
Mixture of the trip to GSR and you getting a pb made that a year's highlight trip/race for me. Getting our mugs on tv, and the terrific after race care/celeb meeting just topped it all off. Ta again DT2!
I have no idea on sub 2:50 for marathon...that event has other factors then just turning up fit, but those other aims look a given to me. Sensible, and doable.
If we can't find a 5k before May, with Charndon looking the one to do. (chaps ahead of me at Aylesbury 5k May and Downes, did 31-50sec quicker there), we'll have to have a gang smash to a (whisper it whisper it) PaRk Runn. (i think that's how they brand them, eh Hilly/BR/prf )
Ta TR, i'm biased but I think this is probably the best training thread on here for quality.
We don't have the real top end guys like the Sub 3 thread has (not til DT2, Dean and Dachs get up there), but there's too many posters on there and way too big a range in abilities.
The other chaps on this thread are all on the up, and all quality. I feel like the guy in the footy team who isn't as good as the other players, but holds his place on effort and commitment
Just as an example of this I'll be to bed pretty early tonight, in preparation for a particularly MONSTER tempo tomorrow.
3x(10mins HMP, 10mins Steady).
I aim to do this round a 0.8mile loop, so I'll be smashing round there for an hour, probaby doing 10-11 laps.
After a fair period of light track work, and maintenance type training, this signals the start of a 5week build up to the Big Feb races. And tomorrow will be pretty intense...although I'm sure the Steady 10min sections will feel like cigar out fare
Agreed this thread is very illuminating...
SG - in terms of quality stuctured training then I guess you're right, but then you folks are targeting fast 10ks etc. The beauty of the sub3 thread is the amount of folks that have joined in/been inspired by the sub3 thread to indeed go sub3 (and more). I hope you get to bag a few more PBs this year. I might see you at Chichester.
Sub 3hours is certainly a quality benchmark. Although chaps on here who I've beaten over shorter stuff have smashed miles under 3hours, I'd think that'd be my first target if I ever did one...
Let me know if you do Chichester, we'll have a pre/after race chat!
Started this year's training with quite a demanding session.
14miles, including 1hour alternating in 10min slots of HMP and Steady continuously.
The thing that stood out was how slow steady pace (6.30+ miling) felt.
Was tightening up a bit near the end, but probably not surprisingly with that length run, with that level of intensity.
Walking about fine now...and off to the "Big game", of Wycombe V Exeter
Happy New Year All!!
Good session to start the year SG. I notice that 2013 begins with you talking about a marathon as "if" and not "never" - bit of a shift in thinking?
Was dragged out by the family for a new year's day walk thsi morning, so missed the opportunity for a long run in the first decent weather we've had for a while. Hopefully will get out in a bit, but won't be as long.
Happy new year everyone!.
If there's a prize on here for drinking the most then I would possibly bag that one!. Out until 4am and only just coming round!.
Blimey, some fantastic reading here and what stood out the most is the rate of improvement from most of the runners.
Johnas - unbelievable improvement on your 10k time of nearly 4 minutes off relatively low annual mileage when compared with others.
Ric - Congratulations on your 6 first vet 50 prizes, obviously in great shape.
Warren - Great times from 5k to marathon along with a top improvement in the year. The 2:45 marathon time is fantastic.
Ironcat - Thanks for the mention in the earlier post, will defo be sticking around. Huge respect for anyone that can put themselves through and iron man. Fantastic improvment on the HM.
PC2 - Quality times at all distances from 400m to HM. Again some top improvements from relatively low annual mileage when compared with others.
SG - Nice chunk off your 10m time and inspiring to see such a dedicated individual in both running and facilitating this thread. Sub 35 has definitely got to be on the cards this year.
Dean - Thanks for the mention in the earlier post. Astonishing improvements and quality times at all distances. That HM time and improvement in the year is just jaw dropping!. Defo one to watch for 2013!.
SS - Good level of improvement at all distances. Sub 35 seems achievable if your rate of improvment is consistent with last year. Be good to see you in some of the local races again this year with hopefully similar 10k race times again.
Bus - Steady improvement at all distances with some cracking times. Congratulations of the seven V40 prizes, something to be proud of. Would have thought Sub 36 10k should be do-able after a 58m 10m time.
Must get myself out for a run myself at some point!.
SG, what a way to start the year! That session was a beast! I'm sure I'm not alone in feeling slightly worse for wear this morning and thinking my 7 mile easy run seems like a tall task! Great night last night though, well worth the pain!
Happy new year all. Let's make 2013 a good one!
SG - agreed, I'm low 2:50s and you folks are all faster than me at shorter distances. You probably should aim sub 2:50 first go I would have thought. I defo have a number for Chichester (and Stubbington) but the kids sports might cause a priority over ride so we'll have to wait when it gets to race week (of both).
Darren, sort out the drinkins please son, we're all tee totallers who live monks in these parts...or is that just me
SS, sure was. Was still feeling the hip when i pottered out a gentle 3 later. A sleep will be sensational tonight!
TR/Bus...would all be conjecture, as even if i fancied one (which i don't) i expect i'd discombobulate physically if i tried one.
Bus, are you back at work this week now...any work from home days?
Bus, was on power of 10 looking through future races, and noticed a "Beaconsfield 5". First thought was oh there's somewhere else called that. But no, April 1st, Burnham Joggers race, around some estate apparently
Beware April 1st I know...but looks legit.
Reminds me of being told we had an all expenses paid footy trip/tour to Amsterdam...date given as April 1st.....all of us thought, hmmmm we believe you not. But that actually happened.
mattl wrote (see)
- dropping out of my first ever xc race the other week with the sh@ts around 4 miles in. -
Sorry I had to chuckle at this! And i should know how annoying that is after littering half of the locality over the years! In a race though, only once...when overdoing the hydration on a hot half marathon!
dean, i don't know jack about marathons, but how do you quality for a marathon 18months away?
thought a sub 2:45 or sub 1:15 half qualified you for the next year's marathon, not 18months away?
As for mileage, it's about what you're used to. 50miles feels like a part time week. 60+ feels the right level, and 70+ feels a strain.
It's funny though. I see the intensity some of you lads do your track stuff at, and I wouldn't handle that in a 60mile week....most of mine is easy.
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