WJH wrote (see)
Stevie G - two very good PBs over two weeks...oh and that Eastleigh climb is pretty similar in length actually to the climb at the start at Chichester...although perhaps a little steeper as you near the end of it. Another 10k PB there perhaps???
or maybe not now you've said that
Evening everyone, not had any time recently to post! Big congrats to Stevie today on a top-notch half time.
BBB - welcome along. Best place to be for improvement IMHO
Training has been going.... that's all I can really say. Not been feeling that well this week so took Thursday off (I had plyos planned so not a huge deal). Topped off with a canned 4*1000 session yesterday - was aiming for 3'2x, after struggling to hit 3'40 for the first and not much quicker for the second I binned it. Endurance not feeling like it's anything special right now - in fairness the last few weeks have barely scraped over 20 miles. I'd hate to see what my 5k is like right now
BBB - good luck sifting through all of the "nice session", "well run", "nice parkrun prf", and other ramblings to find the useful stuff
On the whole, it's fascinating to see how everyone has progressed in the last (almost) 3 years (is it really that long already!?). FWIW when Curly started the thread I hadn't broken 20 for 5k and the thought of running on a track would have broken me out in a cold sweat.
Now I'm all reflective - anyone got a candidate for best individual thread race performance so far? My first thought is Ratzer's VLM from last year but I'll have a think.
I'm still not feeling 100% but did 4*600 off 3'00 rec today. In pre-comp this recovery would normally be 2'30, but the aim of today was more on aerobic development rather than specific endurance hence the longer recoveries. Ran 1'48.2, 1'49.1, 1'46.4, 1'49.6 for 4:51/m avg which is pretty good. There was a bit of a headwind - can you guess where?
Yes, plenty of that Duck - but enough good stuff and interesting discussion to make it worth wading through a little at a time!
Was reading earlier where you were whinin' and a bitchin' about feeling awful on an 8:30ish easy run, so whacked in a hard 6:40 odd mile (your 10k pace at the time I think you said) for the hell of it. Nice to be able to do that from where I'm sitting, but as you say those paces this afternoon really put into perspective your progress since then. Congrats.
Right, just over 4.5 miles for me this evening in 36:30 - a progression run I guess you'd call it.
Easy first mile, and then progressing through what McMillan judges my HM pace, through 10K pace, and on towards my 5K pace in the 4th mile.
Mile splits of 8:35, 8:07, 7:50 and 7:21 before a final half mile warm down back at 8:30 pace. The big acceleration in mile 4 can be partly explained by the benefit of some payback on some climbs earlier in the run, but pleased to hold the pace once it levelled out - bodes well for the stamina for my upcoming 10K race, particularly as the 8:30 warm down pace felt like a right old doss and I could easily have picked up the pace for another harder mile or more I reckon.
Probably still a bit quicker than I ought to be doing strictly speaking, but it will be much slower miles for my other two runs this week before Saturday's Parkrun, and at least I didn't hammer it from the start and worked my way up through the gears.
Think this sort of run might be the way forward for me once a week actually, had a bit of stiffness in the legs when I set out, but they feel electric now, and I feel invigorated in myself with a good shot of confidence from that 4th mile.
Eh up Ducky. Plenty of time to get the aerobic engine going for the 5k, your legs are turning over nicely for the shorter stuff at the moment. BBB - I think a periodic progressive / progressive tempo run is good to put in the mix. Also good to mix it up with steady-pace tempo runs as well though, as this helps with pace judgement for races. Interesting track session this evening, 6 x 1k but with 3mins/500m recovery (8 min miling!) Hadn't intended hammering it but splits ended up pretty decent, 3:08, 3:06, 3:05, 3:05, 3:05, 3:05. A bit quicker than necessary for marathon training perhaps, but nice to know I can still get the legs moving a couple of days after a 22 miler.
Eh up Ducky. Plenty of time to get the aerobic engine going for the 5k, your legs are turning over nicely for the shorter stuff at the moment.
BBB - I think a periodic progressive / progressive tempo run is good to put in the mix. Also good to mix it up with steady-pace tempo runs as well though, as this helps with pace judgement for races.
Interesting track session this evening, 6 x 1k but with 3mins/500m recovery (8 min miling!) Hadn't intended hammering it but splits ended up pretty decent, 3:08, 3:06, 3:05, 3:05, 3:05, 3:05. A bit quicker than necessary for marathon training perhaps, but nice to know I can still get the legs moving a couple of days after a 22 miler.
YP – Decent training from you there.
Phil – Nice speed. That’s your marathon sprint finish sorted then
Duck – Yeah it is interesting to see how much people have improved since the thread started. Just checked and my PBs back then for HM,10K and 5k then were 1.32, 40.21 and 19.31. So some good progress since then. Having said that my current half PB is from Sept 2011 and my 10k PB from November 2011. So I’ve hardly set the world alight since! Very frustrating as I keep getting thwarted with injury, illness, cancellations or just rotten racing conditions whenever I get into decent shape. I must be due some PBs soon!!!!
Injury continuing to improve slowly. I ran 20 minutes on Sunday and have permission to run again tonight. Hopefully can manage another 20 mins and add on a further 5/10 mins if everything feels ok.
Phil - Thanks. My quicker/tempo midweek runs recently have been at more of a steady pace, but with a little tiredness in the legs and taking on board the slower miles advice, decided to build the pace more slowly and only if I felt good last night. Will certainly try to get one more evenly paced tempo run of a similar length in before the 10K though. Perhaps the Wednesday before the race on the following Sunday, or would that be too close?
YP - Thanks also. Right, I'll split the difference on that and make it a 7.5 mile route I've just been working on over lunchtime in that case. McMillan is telling me 8:26-9:44 for long run pace. Does 8:45 pace sound reasonable as a target off that, or should I really be trying to slow it down further? Worth throwing some strides / fartleks in to keep myself entertained in the second half of the run, or should I keep it all slow mileage only?
Thanks again - really valuing the input.
Kelly – Annoying isn’t it especially as I think we both posted reasonable miles last year! I managed over 2700 yet my only PB was to shave a few seconds off the 5k time (that and a semi reasonable 5 miler when returning to fitness). The frustrating thing is I’m sure I’ve easily been in PB shape on several occasions but the races have just never come at the right time. How are you managing with your asthma? Have things improved?
Bob – It’s effort level that’s important here and the key is keeping it genuinely easy. If that pace is 8.45s then that’s fine but you don’t want to be pushing for a particular pace. Personally I’m not a fan of keeping things artificially slow either. But when I’m at full training its rarely an issue as I’m usually tired enough from fast sessions to be more than happy to plod along on easy runs. I think most newer runners find easy pace feels very slow to start with but as they increase training load over time this stops being the case!
BBB I run slower than you on easy runs a lot of the time! 12 miles for me last night @ 9:16 pace
Good to see you are taking on board the advice though and good with the parkrun and 7.5 mile combo.
Mr V nice to see you are able to do some test runs now.
Speaking of Alehouse I wonder if he has had his treatment yet or is it next week?
Kelly I see you putting in some stonking mileage at the moment on the fetch league table so I smell a few pbs coming your way soon.
Had a bit of a bug so didnt do the Tuesday club session and slogged around the run last night, but feeling better again today so going out shortly for another easy run. Will make a decsion on tomorrow's session then, its nothing too hard so should be okay as long as I continue to get better
My ears were burning Curly so realised you'd mentioned me! Going in tomorrow for the brachytherapy (radiation seeds in prostate): no idea what state I will be in afterwards, or for how long. Just have to accept whatever it is. I would imagine that it will be at least a week before any form of exercise, but you simply don't know. And talking of exercise I have bashed out 4 x 20 over the last week. Unfortunately it was only 4 x 20 minutes...and very slowly, but it is now running, although I don't think I have run a k under 6 minutes yet. Lots of niggles, but none of them in the Achilles which now, post-surgery, appears to be the only strong part of me!
Fingers crossed for you Alehouse, best of luck.
Kelly.. great to see you getting consistent miles in again.
BBB.. the Parkruns are well worth presevering with. You don't even have to fret if you have an odd bad one or the weather is against you as you can just turn up the next week and try again. In my example of one, over 3-4 months I went from 21:54 to 19:51. I had to miss a couple of month's worth due to damaged ribs (Dec/Jan) but my comeback last week wasn't too shabby at 20:30. Sub 20 is the target again, it does help that my local course (York) is very flat!
Mr V.. hope that pesky injury mends soonest! Sounds promising.
11m on muddy trails today, quite a contrast to last night's snow & strong winds - 26,000 homes in York had no power!
Evening all. For some reason I've not been able to post on here for days. Kept getting a message 'error on page'. Strange!
Good to see some strong running continues!
Glad you're over your bug Curly!
Things seem to be looking up for you Kelly, even if there are still some issues.
Mr V - sorry you're still struggling with injury! I can understand how frustrating it must be. I'm still struggling on and off. One day feel it's coming back and then washed out again! Ear infection at present so not run for 3 days this week. Although hoping it will feel ok by Sunday as I'm racing and feel the need to give it a good go!
alehouse - good luck! Hope all goes well!
alehouse - All the best. Some good steady progress recently so I guess you're going into treatment being as fit as you can be.
MrV / kelly - Another cake-baking comment from me! Fingers crossed for both of you that it comes good sooner rather than later. You're due some proper PB-bashing with the training you've been putting in.
Curly - I've been all-but confirmed for official pace-making duties (1:30) for the Richmond HM on Easter Sunday. Will you be in that neck of the woods? Will be a useful reccy for a potential future pre-mara HM, so I'll report back afterwards, obviously.
Had my favourite pre-race tempo-lite session this evening. 6M w/ 3 @ 5:34, virtually identical to similar recent pre-race Thursday sessions, but notable for a tempo "beats per mile" record (max HR lower than typical HM race average), further evidence of the body getting all marathon-shaped!
Curly / Kelly - Thanks. Guess there's currently a battle going on between the ears between a dash of hubris and what the more sensible side of me is reading, hearing and knows makes sense! Hopefully I'll get there before I do myself a mischief, though have had some tightness in my right calf since 3 (hilly) miles at around 8 minute pace yesterday lunchtime. Perhaps the body trying to tell me something now? Will see how it feels in my Parkrun warm up in the morning, and if it's not substantially better, will abandon any thoughts of a PB and just enjoy a more sociable bimble round in the middle of the pack. Hope the bug has cleared up Curly - feel like I've been constantly fighting one sniffle or another off for a couple of months now, sick of winter.
Wardi - Nice times! I'll get there eventually, though might be back end of the year at best before I can even begin thinking of getting anywhere near the 20:00 minute mark, not least as my running is going to have some competing demands from my club cricket commitments from mid-April onwards. Not sure how that's going to work out yet. The irony could be that the fitness drive was first kicked off to help my cricket, but if I do join a running club as I'm planning to within the next few weeks to get involved in some summer league racing, it's not impossible that the cricket could end up coming off second best if there's any clashes.
Some good running going on elsewhere by the sound of it - have a good weekend everyone.
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