The Middle Ground

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10/12/2012 at 15:40

Ha ha Hilly

Just checked out what I need to do to get an 80% WAVA, 55:55 for 10 miles! I turn 35 in September and all I get for that is another 15 seconds!

So 56:05 at Guy's next December!  I doubt it, unless I have one of those just started running improvement curves sometime next year.

10/12/2012 at 15:46
Y D wrote (see)

Ha ha Hilly

Just checked out what I need to do to get an 80% WAVA, 55:55 for 10 miles! I turn 35 in September and all I get for that is another 15 seconds!

So 56:05 at Guy's next December!  I doubt it, unless I have one of those just started running improvement curves sometime next year.

Don't count it out! I'm having one this section of this year...just hope I can carry it into 2013!

10/12/2012 at 16:05

YD, never look at what it'd take to go up a percent or 2, it's like looking at what pace you need for a pb pre race, scary.

...Instead just focus on gradually improving, and at some point you'll cash in

10/12/2012 at 16:28

I never rule anything in or out Curly, a 16:28 5k feels more achievable (5:18/m), but is still a fair way off. As for your recent upward swing, long may it continue. I tend to find they come in surges with a levelling off then another surge and so on.
Stevie I like to take a look from time to time. Though, I know what you mean, the smarter move is to focus on the next smaller within reach target. Unlike you, I find thinking about mins per mile pace less scary though, it kind of rationalises it for me.

10/12/2012 at 16:56

It's fine when you know you'll be making a good breakthrough, but not so fine when you know you'll do well to take anything off!

10/12/2012 at 19:53

Curly, a win is great news. Well done. Congrats on the PB, SG and nice racing from CB too.

I don't like the WAVA table any more.

10/12/2012 at 19:56

I've been thinking about next season's goals and dug this out:

The Middle Ground 2012 Target Table
– get under 12 stone + 80(half), 60(10m), 36(10k) by summer - stretch target 17(5k)
Duck – 54 (400), 2:05 (800)
Vello – 39.59 10k, 1.29.59 half (and beat ‘Ben’)
Chingo - 74 (half), 56.30(10m), 33.30(10km), 26.50(5m),16.15(5km)
Simon – 26 (200), 56(400), 2:06(800), 4:27(1500), 4:50(1mile)
MR V - (80) Half, 60 (10m), 36 (10K) 17.15 (5k)
Hilly - beat all my 2011 times over all distances, oh and keep injury away!
PhilPub – to get as fit as a butcher's dog.
prf – 70 races and a chance to touch some sweet spot between 5 - 10 times a year!
BR - To derive as much enjoyment from my own racing and in the performance of those around me as I have in 2011 + some coaching.
Dash – 38:30 (10k), 1:27 (HM) low 18s (5k)
CB – to smash 45min for 10k at Salford, then start on long term goals: 20 (5k) then 40 (10k) then 90 (HM) + get down to a racing weight of around 11st3lb. 
Ratzer - 72.5% WAVA results 5k - HM, plus some other gubbins.
Dr.Dan - 90 HM, 67 10M, 40 10K, 19:30 5K, sub 6 mile ... complete an olympic triathlon ... and 2012 miles in 2012.
dav3c - 90 HM, 70 10M, 41 10K, 19:45 5K
forever - My own Holy Grail of a sub 3.15 marathon.

10/12/2012 at 19:59

simon, not a pb alas...

Great table of goals tho! Hope to join you lot this year in setting some for 2013.

10/12/2012 at 20:14

forever did hers - who else?

10/12/2012 at 20:38

BR did his.  I achieved most times quicker than 2011 if I count Hull Marathon, but then got ill and injured so didn't quite get the sub 19 5k I wanted.  Although I won't complain as I might have levelled out in my times, but I'm still running times I'm happy with! 

10/12/2012 at 21:06
Simon Edward wrote (see)
The Middle Ground 2012 Target Table
Dr.Dan - sub 90 HM, sub 67 10M, sub 40 10K, sub 19:30 5K, sub 6 mile ... complete an olympic triathlon ... and 2012 miles in 2012.

Total fail here ... at least I know my targets for 2013 ... oh and I'll add an extra mile to the target mileage for good measure!

10/12/2012 at 21:47

Well, I am a good chunk under 12 stone and I have been for a while. The other targets I didn’t hit by summer, but I have the 10miler under my belt and I am in shape to hit the others now, so will take that. The sub 17 5k is still achievable this year, in theory.

Next years targets, simple, run a good Marathon, run more miles and become a better runner.

I wonder if prf hit his target more than 5 times?


11/12/2012 at 08:50

Sub 45 10k done. Weight not achieved - a work in progress. I came close to a sub 20 5k and will carry that one over!!

7 miles with 16x200m ; 200m recovery this morning. It was cold!

11/12/2012 at 09:13

The less said about that table the better for me! Think I’ll avoid setting any time goals for 2013

11/12/2012 at 09:16

I'm keeping mine to myself again. They are only targets but if I say them too loudly I end up putting too much pressure on myself. Am trying to stay relaxed and enjoy myself at all costs!

Off for an interesting interview in a short while!

11/12/2012 at 09:47

Nice work on the morning rep CB. I plan on doing some tonight.

Quite sensible Mr V and Curly. I have time targets but not annual ones, just short/medium term ones that I don’t mind sharing on here. Nothing against annual targets as such, I just don’t think I can predict or plan how much I will improve by over such a long period of time. There are so many variables to take into account, I just think its better to just focus on what’s up next, with a general idea of where I am going in the medium term.

11/12/2012 at 09:58

I probably should have been more specific! 

I do remember quantifying some targets quite early on.  I'm pretty sure I wanted (a) a Champs qualifier time at HM, (b) sub-33 10k and (c) sub-16 5k.  Well, 2 out of 3 isn't bad.  I only ran a single 10k all year (Yateley, 34:10 on an undulating course coming back from illness) - plus a 10,000 track which I'd like to forget about (but which got me my highest age ranking all year!!) so didn't give myself much of a chance really.  Roll on Chichester.

Targets for the new year would be:
- Have a good marathon.
- Qualify for a World or Euro champs age-category place in the national champs duathlon (and then base my holiday plans around whether I actually want to race one of them!)
- PB across as many distances as possible (6 this year)

cb - Impressive work getting an interval session done already.  Brrrr!

Curly45 wrote (see)


Off for an interesting interview in a short while!


11/12/2012 at 12:42

70 Races - Yep

5-10 'Sweet spots' (whatever they may be, it wasnt my phrase) - Yep

11/12/2012 at 13:33

Afternoon everyone! Too much to read back & comment on at the moment I'm afraid but some good training being posted with the breif skim I have had.

Simon Edward wrote (see

Duck – 54 (400), 2:05 (800)

Yeah that didn't happen. However I ran in 4 national university championships (reaching the 800 final in one), ran in the Olympic stadium, finished second a bunch of times in parkrun, improved my road times a hell of a lot, and had fun doing it. So it's been anything but an unsuccessful year! As for 2013 goals, I'll stick to something simple: get quicker.

Been a bit stale since Friday's XC tempo and the weather is still trying its best to thwart training up here. Managed to find some clear road to run 2*4*600 today (1'30 jog rec, 2 min rec between sets). The 4.8k of quality took a total of 16'08 to finish (5:23/m) and it wasn't totally flat (jog recoveries were about 8:00/m). First time I've felt good since Thursday.

I'll update the WAVA table - thankfully I have September's 1500 to fall back on. Sunday should see me right back up there though (especially if the rumoured 800 goes ahead!). 

MIDDLE GROUND WAVA LEAGUE (September-December) Calculator here: 

83.79% PhilPub (5,000m, 15:55.9, September)
82.34% Hilly (10M, 66:45, December) 
82.20% PRF (HM, 1:18:41, September)

77.71% SG, (10M, 57:09, October) 
77.41% Wardi (5K, 19:51, October) 
76.52% YD  (5M, 28.20, November) 
73.56% Duck (1500m, 4'39.9, September)
73.52% Dr.Dan (10K, 40:27, November) 
72:09% Minni (5m 35:11, November) 
71.43% MrV (5M 29.52 November) 
70.78% Curly (5M, 34:12, September)
59.56% CB (10K, 46:20, December)
35.8% BR (Dewsbury parkrun 5k, 39:30, September)

Out of date: 
70.17% YoungPup (5k, 19:36, July) 
87.45% RobT 5K, (16:28, August) 
78.83% Simon (4'26.73, August) 
76.18% Ratzer (200m, 27.55, August)

Edited: 11/12/2012 at 13:46
11/12/2012 at 13:45

Duck - I hope you're going to be keeping a close eye on the post count, Icant think of a more appropriate poster to bag the 22,222nd post in the next few days.

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