Sorry not to have been around for a couple of days. A lot has been happening and I've got a bit of a cold. Thanks for the interest in my imminent grandparenthood. Daughter hasn't given birth yet.The birth will be induced tomorrow but it could still take up to 3 days.GrahamTo get the real benefit from 400s you need to keep them up for several weeks. It takes typically 6 to 8 weeks for the benefits of any change in training to feed through properly. My view would be a maximum of 10 reps at the current pace until it's comfortable with 90 second recoveries then slowly shorten the recoveries rather than do more reps.busbar.Good to see a bit of a recovery. Hope it keeps up.JJ
Bit busy today, - working yesterday, and today trying to get report written-up and also to straighten the house up post-decorating and in time for my brother's arrival tomorrow. Fortunately he's not very particular and will take the piles of books in his stride, as long as he has a bed to sleep in. And some wine, that will be essential.
JJ - my daughter was induced (I mean, when she gave birth, - not when I gave birth to her). I though this wouldn't be much fun, but she pointed out that it allowed for the epidural to be put in place reasonably early, instead of not being able to put it in place at all as sometimes happens if labour is too far advanced.
Ceal - for some reason your comment about your HRM not functioning reminded me of Groucho Marx, as a doctor feeling somebody's pulse: "Either he's dead or my watch has stopped".
Aws - thanks for the link. That's what I thought; unrelated to colds.
Graham, you must have been pleased with the footie.
Columba, you guessed right about the realy marathon. It is indeed a team of 4, but as it is largely off-road, not quite evenly split. I think one section (not mine this time) is 7 miles. I imagine I will be doing around 6, and although it is sure to be muddy after all the rain we've had, it is forecast not to rain, which will be a bonus. Good arranement to get your one way run.
aws, over 6 miles - good going!
Pammie, well done on the longer bike ride plus run. Great to have found onother possible route. I've been finding a number of different routes to achive my daily 5k - useful to know they're there!
Squeezed in 3.47 miles yesterday, and tried a Bokwa class in the evening, as one of the coaches at our running club is leading it. It was quite fun, but I can't really understand all the hype, so would rather go running really!
Glad you got home safely, Mick, and had such a successful visit to the UK.
I'll be sending positive vibes your daughter's way JJ, and hoping it isn't 3 days!
Have a good day everyone.
Have a lovely time, ceal.
Race report and a copy and paste from my fetch blog. Its long so please feel free to scroll to the bottom for the finer details
Been looking forward to this usually one of my highlights of the year. But its a bit hit and miss with weather a bit like the girl with the curl. Sometimes its good, very very good. Sometimes its horrid.
Thankfully this year was good, though the last week or so didn't know what to expect weatherwise this year especially with it being a seaside race
But it was a gorgous day a bit chilly as i set out but the sun came out and hardly any wind, well none that i noticed
Made my way to the start saw some familiar faces club mates and others. I had a few goals mainly a seasons best. So that was 53:41 to beat which i got at the Mel Batty 10km back in late August. Secondly i want sub 52.
The start is always slow and congested due to the numbers so expected those opening kms to be slow but hadn't anticipated how slow so figured i'd have to work damn hard if i wanted those targets and play catch up
So 5:32 and 5:42. Oh bugger. Then an army guy came past with a backpack made it look all easy, so much respect then 2 guys with him wearing vests with the Words "Go Hard or Go Home" on their back. Right i said keep up with these fellas. A 4:40 3rd km oh shit way too fast. Oops but afterwards looking at Garmin maybe marker in wrong place or the one before but i carried on the same keep with them one of them went ahead but still had the other to keep up with. Missed the 4th km marker so garmin recorded 7:50 for that mile. Still had the guy ahead of me. Often he'd open a gap but i soon came back 2:16 to the next marker the 5km point that is 4:54 km pace. So doing well.
BUT halfway in 26:02 i thought my sub 52 min target blown but of course forget about the slow first 2 kms and i'd easily make it up in the 2nd half though at the time i didn't think that
We come to the water station the 2 guys who'd come back together by now stopped to get a drink i took advantage and moved ahead but they soon caught me and passed me and i tried to keep up again. I managed ok till the 6th km (5:15) Definitely losing it now just have to keep at it and just go for the seasons best. To add salt to the wounds the guys moved ahead and i couldn't keep up. Course kind of narrowed so less room to move about. 7th km in 4:51 (36:09) tried to do some mental arthmetic. But head couldn't do it see what i had to average the last 3km in. Wait till 8km and it will be easier it was But sod that was a 5:25km Buckle down now heard so many shouts for me/my club Dig in Right i say pass 10 people just 10 thats all nothing else so thats what i do first 3 or 4 was easy but had to dig deeper to get past then one or two pass me so do i have to add an extra couple to my 10 of course i do That km 4:52. Thats much better one more km to do its going to hurt now 500m or so later i tell myself move your arms, your legs fo quicker then work those arms. Gawd where is that turn to get to finish all them ahead are going straight ahead, ios it there no its not. Finally they turn and i an see it. Heres the grass bit Try not to ber passed but i do but crikey they come pass me like a couple of cannonballsFinish stop watch it tells me it took 51:18 Yes so excited didn't expect that
splits5:325:424:407:50 for a mile missed the 4km mark2:16 up to the 5th km (4:54pacing) halfway 26:025:154:515:254:524:56
It wasn't till i got home even better. i find thats my 2nd fastest ever 10km set back in 2004. My pb was set in 2005. (49:51) But i feel confident or is it post race exuberance that sub 50 is back on next chance will be the new years day 10km in Hyde Park
Pammie, magic stuff! You must be so pleased. You've been training and running well recently and that's shown in your race. Of course sub 50 is possible for you if you carry on like this, especially if you did a less-congested race. It's got to be a real boost to your confidence.
ceal, have a great time in France. It's a nice part of the country round there.
Pammie-Excellent time and as graham said sub 50 is there for the taking,Done that run a few times along seafront and it can get very windy
Ceal-Another win for spurs,what could be better for you and stewart to have a wonderful holiday.
Pammie - brilliant achievement, and a great account of the ups and downs of the race itself.
Ceal - happy holiday
Ran before breakfast today; a long time since I did that. However, it wasn't very early cos I woke up late. Enjoyed every moment of it; felt lively and bouncy, was misty and autumnal with the sun just breaking through the mist, a wan white disc up there in the sky. 4.18 miles in 51 minutes.
and for your encouragement re sub 50
Ceal Enjoy France.Pam was there today we had a little chat before and after the race
PammieI hope all was well with her and David. Do you know what her finishing time was?
53:24 the official results are out already Mine is 51:22
Well done Pammie, sub 50 is in your future.
ceal,Have a good trip and great running on the new routes.
Diana,I will have to google Bokwa?
Catching up on my chores, pool winter cover on, deck step repaired and best of all, my bonnie is fixed.Another rest day today, an easy run planned for tomorrow.
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