You lot all lying in today?
What: 8 miles including 5 miles at tempo pace (34 mins) d & dWhy: tempo dayLast Hard: Towards the end todayLast Rest: friday
Gobi: good to see you happy!
Morning Dubia Dave,
was on 5mins ago was going to start it n i don't no y i didnt, wrote a race report last night but it didnt post because it said it was too long and i couldnt b arsed writing it out again!
So here it goes:
1 - 3k: Started at what seemed quite a fast pace but that was because it was so hilly, course was lyk a Q and the start was theline on the Q then u turned right did a loop and came the opposite way back along line of Q. first 2 k in abt 8:10 so a much clower pace than usual but i had been told there were alot of hills up to 5k!
4 - 5k - Weres times coming up to 5k wen felt lyke u could give up, sun beaming down the whole tym and lots of hills, came to 5k in 21:40, usually on a decent course do 5k in 19:10ish (10k), moving through well tho!
5 - 7k - a nice 300ish metre descent just after 5k was great, with all the hills in the first 5k there were descents but veri short ones, had my eyes on 2 guys hu i caught around 7k, had upped the pace just abit but with so many hills in first 5k it was hard work!
7 - 9k - took 2 guys with me, really injected sum pace because 1 of them seemed to b dying, we dropped him around 7.5k and just had an old man 4 company. Pushed the pace more and dropped him b4 9k.
9 - 10k - the stem of the Q again leaving 2 hills, one with descent afterwards and another long one about 300m from finish, hard up those hills 4 a 42:24
worst ever tym for me and 4mins of 38sumthings ive ben running all summer, an unexpectledly hilly course!
Thanks Jason, yh id luv to get a gd time in on a gd course, i defo tink on a decent course a pb is der 4 me bt both the last 2 runs ave been veri hilly, been veri close my pb apart from that all summer (within 20secs) but missed the best course of lot in fermanagh!
Don't tink i good get up to it tho as i will probs have a footie match!
Good 5k Gobi!
What: Mayb an easy run later but have had a sore foot after my runs lately and its left a bit of a limp at tyms so may leave it as i have a cup match on wednesday and either footie training r hills 2mara!
Last Hrd: We coulda got our medals after 2k yestrday! Oh yh i was around 15th place, n i tink 2nd in my cat.
Last rest: emm
Afternoon. Very quiet here today!
Ryan - well done on the tough course and the 2nd in your category! Maybe with training hard recently it may have slowed you down a little
AB + Gobi - well done on the season's bests at the 5k!
Hope all the other racers got on well
What: 3.4 miles recoveryWhy: Does exactly what it says on the tinLast hardish: yesterday (9.1 miles, only got to do 4 miles more next week)Last rest: WednesdayLyrics: No, but if you replace 'young girls' with 'good men' I know them!
Right, time to go learn something...
Afternoon...is everyone racing today or out on a very very long run: its certainly quite.
What: around 25 minsWhy: testing out my calf...successfully I hope...didn't hurt and doesn't hurt now...the real test will be tomorrow.Last hard: forget!Last rest: Dec 24
Crikey it's quiet. I guess everyone is out there doing stuff.
I think that's commiserations for Ryan on the time but hard worked on a difficult course. Still don't do txt speak - tend to just switch off when I see it.
What: Circuit of Kent - 80km bike rideWhy: because it's there and close to homeLast hard: the last hillLast rest: tuesday
Pleased with that. In 2007 I did it on a mountain bike and struggled to 4.34. Last year I had a road bike and managed 4.06. Today, same bike, I managed 3.49. And that was with virtually no bike training. My legs were pretty tired after last week but I guess the marathon training helped with the endurance aspect.
Elevation profile of the ride can be seen here
Unfortunately Scotty had a bit of a mishap, running into the back of the chap he was cycling with. No broken bones but lots of blood and a dead right arm. I'm currently trying to persuade him to go up to the local minor injuries unit to get the grazes cleaned properly and get the arm checked out. But he's a bloke so.....
Mava: well done, looks a tough profile, with regard to Scotty you have answered your own question, he's a bloke
Ryan: Well run, take it easy if your limping.
Ryan, well done for sticking it out on a tough course. I must say, I'm not really down wiv da kids anymore and only understand parts of the stuff you wrote, but I got the gist of it
Mava, that's a HUGE improvement over last year's time. Well done.
What: hill repeats (14 x 200m)Why: training planLast hard: reps 13 & 14 would qualify Last rest: yesterdayLyrics: yep
Nice chilled Sunday, everyone.
great stuff Stickless. Don't forget, being in a race can help to persuade recalcitrant legs to behave a bit better.
I did manage to persuade Scotty to the hospital. No broken bones, no stitches required. But he still can't use his right arm. The things he'll do to get out of doing another marathon .
Thanks for the well dones. I'm pleased with it, the more so because I rode on my own the whole way, no-one to share the work with on what was a very very windy day.
Good long run there SticlessWell done MaveRyan, hard racing, well battled
What - IBS affecred run so only managed 5.5mWhy - aborted for reasons above Mind 0 Body 1Last hard - yesterdayLast Rest - Tues
Taper time now..... well I suppose thats already started a day early.
Just a quick jump in.
Quite Quiet Today
7 miles easy earlier. Fencing building rest of day. Need a day off Tuesday to finish (and me easing up for a half M next week.
V easy Lyrics today
Hope races went ok. I'll read back later
Evening all, Jason: fortunately there's no long term damage, just a few nasty looking bruises.Andy: NICE 5K improvementGOBI: glad you're returning to some kind of formRyan: a decent effort on a tough sounding courseMava: nice ride
What: 16.7m am / yorkshire road relays PM (23:00 for the 4 miles)Why: blisters was in town / it'd be rude not too
RyanWell raced on what sounds like a tough course.
SticklessGood distance, just what's needed.
What: 25KWhy: Part of our club's 25th anniversaryLast hard: 4 daysLast rest: 2 days
Lovely run along the Tarka Trail, finishing at a great cafe at Fremington Quay with beautiful views over the estuary. Run itself was rather hard work, largely due to over indulging at our BBQ yesterday...
Gobi: Great 5k - you're on the way back.
Mava: Impressive stuff on the bike a week after a mara. Ouch! to scotty
TMR: The beetroot juice tastes like.... beetroot. They have added 10% apple juice which might make make it more palatable. Which is probably a good job as I've four bottles of it to get through before next sunday.
Taper madness moment today. A family of 4 plonked themselves down next to us in church and proceeded to cough, sneeze, splutter, blow noses, and all things viral. I tried to push past Mrs AF and retreat as far a humanly possible, but she wouldn't let me out. Even my wife is conspiring against me...
Have a good one!
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