^ Good effort!
Well, moment of truth this morning. Despite the wind managed a massive pb of 19:28 on the watch. Think it might be a couple of seconds over that as I was still untucking my arms from inside my top when the starter said go! Well pleased with that though. Much faster than I was expecting and what McMillan suggested which is perfect confirmation that I need to work on my endurance. Just need to do it now!
Anyone need a hotel for VLM? Decided to pull out a little while back with a combo of head cold (now gone), tweaky hamstring (gone I think) and an extension to the skiing holiday (still going on and loving it) which means mileage has gone. It's a good base, anyway! A great base for the MD season about to happen...
Ok, evening everyone! Sorry for my very brief post yesterday, had to shoot off to work straight after parkrun and haven't had a moment to report or read back on what's been going on recently. I'll get to my weekend in a moment....
Phil, great time at Maidenhead and what a strong position to be at this stage. Chomping at the bit must not even describe it right now!
alehouse, good sensible advice as always.
Dash/WJH liking the mile reps from both of you. It's a great workout for a whole range of distances.
Curly, shame 3:15 might just be out of reach but a very sensible decision by the sounds of it - it would be awful to go off just too hard and blow up!
iower, be patient and work on that slow mileage and longer tempos and it will come!
Ratzer, awful shame! Good point about the base though are you getting a deferral to next year?
So, my weekend since Friday's been pretty good.
Firstly, Friday. Was down at the indoor track at 7:15am Friday morning to get a session in before work. Plan was to use the outdoor track (which was open) but given it was a bit frosty it was safer to use the indoors. So 12*100 w/45s rec was the session.
Ran 13.6, 13.7, 13.7, 13.5, 13.4, 13.4, 13.3, 13.3, 13.4, 13.5, 13.7, 13.1 for 13.5 avg. What a coincidence - 13.5 is the magic 100m split for a 54 flat 400m. And considering these were done off a standing start that shows a really good level of fitness already. It was tough, but managable. Next time I'd rather do something like 10*100 w/30s rec but the end result was/is mostly the same. I'm feeling like I could run a pretty good 400 right now in ideal conditions.
Then... Saturday. Up until 8:50 I wasn't even going to race it - the plan was to run round with CS, get a long run in and do a quality session Sunday morning. However with her in taper mode before Paris, and me not getting many opportunities to be at parkrun these days, I just decided it was best to have a blast.
It was no specific pb attempt, I had made the decision beforehand to run entirely to feel (but w/Garmin just for splits feedback afterwards) and I didn't even think I had a good 5k in me any more. Weather was great, coldish but hardly any breeze.
Given I was running entirely to feel I had no idea of pace, and I fell into the top 4 quite easily. No-one particually quick had caught my eye at the start, so even after 400m I was wondering if I could sneak my second parkrun win (the winner - Nichola Gauld - was long gone already so it would have been gender - rather than overall - win).
The first k went by and I was already well ahead of the rest of the pack, side by side with third. It all felt quite easy at this point and I was quite happy just to let things flow for now. Third dropped back and I was entirely on my own, Nichola well out in front. I just focused on running strongly at what felt like about 6:00/m at this point. At the turn I had a quick look behind and had about 100m on third and fourth behind.
Got a light tailwind now and was still feeling very strong. Still felt like I was holding back a bit and estimated at this stage I was going to run a decent solo 18:40 or thereabouts which would have been fine under the circumstances. After about 3k I had a quick flick to the average pace screen on my garmin.
"Well", I thought. "That's something isn't it?"
There was now just a mile left and I knew I had it in me. The final ramp navigated and still on course for sub-18. The '600m to go' turn and still on course. 200m to go and time clicked over to 17:30! One final, characteristic sprint to the line and I squeaked over in 17'59.
Splits came out as 3'25/3'40/3'38/3'38/3'32 then an extra 3s. It just felt.... easy. No other way to describe it. Looking back to my 18'07 in November when I was almost dry-heaving at the end, this was so relaxed and comfortable in comparison, which makes me wonder how much faster I could have gone.
FWIW Nichola won in 17'14 and I was second, so I techically picked up my second parkrun win (hell if it says it on the First Finishers page I'm taking it). Like any good pb it came totally out of the blue!
nice one Duck.
anyone clock the PO10 change in that "parkrun" is now a category in the results?
And to think I drove for an hour to find one to count as 5k
The spirit said go, the legs said no...feck off.
Was bone chillingly cold (feels like -3C according to Garmin) and I over-estimated my ability to cope with the change of terrain and hillier profile. The hills just ground me down as the race went on, as the splits will show. Lessons learned - more hills in training, and (much) more experience required. Felt every bit the wet behind the ears novice today.
I tried to go out sensibly and keep something in reserve for the hills to come, but a) that still wasn't enough, and b) I just don't think that's the best way for me to race. From what I've done so far, I think I'm going to be a hanger-on-er rather than a negative-split-er. After the conservative start and then the hills starting to put me behind the target splits, I found myself quite demoralised, and no matter how hard I tried to summon them, I just couldn't find those extra gears I'd found at Rushcliffe 4 weeks ago when I'd got plenty of pain, but it was offset by the knowledge I was well ahead of all of the various targets.
I also didn't find the decent group to run alongside and get into a groove with that I'd enjoyed in that previous 10k, so the splits make fairly miserable reading of 7:21, 7:16, 7:36, 7:37, 7:45 (!), 7:49 (!!) and then a final blast downhill at 6:11 pace to the finish, though the Garmin measured the course short so that final sprint was for 100 yards less or so than you'd think.
All in all pretty disappointing, though I did still manage to duck under 46 minutes (just) at 45:59 - 19 seconds outside my time at Rushcliffe, and it was purely gun timing rather than chipped, so that might have accounted for a handful of seconds. On the bright side, for whatever it's worth (not a lot probably) the change of course profile does mean the Run Britain Rankings classify this more strongly than the Rushcliffe race, with that now having been relegated from the counting performances, and this one ranked as my second strongest run just behind my 21:57 parkrun, and the handicap is down from 12.3 to 11.8 on the back of it...
...and for an hour or two at least I sit in a very lofty position indeed on the RB Handicap Improvement Rankings for the month!
Back to the quicker of the two local parkruns on Saturday in cowardly search of a relatively flat track in an attempt to restore the dented pride.
Been a bit absent from here, a cursery read back shows....Dash is back racing and doing it well... Duck is reet fast over 5k (well done)......iower ran a big pb (well done)......... WHJ ran a pb to get in line with his recent 10k breakthrough (well done).........Ratzer has pulled out of VLM but is fit so all is not lost........Bob is waffling on about dented pride even though he ran a strong 10k on tough course (well done )............and Phil ran a whopping good 10 mile race the other day (well done)The parkrun Power of 10 thing is annoying, but apparently the request came from parkrun not Power of 10. Well that is according to Tim Gross (the Power of 10 guy). Guess it’s part of the “this is a timed run, not a race” thing that parkrun management prefer to refer to it as. I wonder if it will lead to less ‘competative’ or club runners from using parkrun? Not sure myself.
I joined my local gym this weekend and am happy to say that running on a treadmill is ok, with only a little discomfort. Also using the cross training machine and stationary cycle is also ok. So yesterday I ran for 25 mins + 10 mins on bike, 10 mins on cross trainer and some core stuff. Felt like hard work as I have not done anything for a week. Then today I ran 4 miles on the tready plus repeated the same additional workouts that I did yesterday. Felt better today, ran progressively starting at 12kph (about 8:00/mi) and built slowly through to 13kph (7:34/mi ish) then ran the last mile winding up to 15kph averaging out the whole run at at a reasonable 7:31/mi, though that felt much harder than it did before the injury. Understandable I suppose. Plan is to build up to an hours aerobics and then work on building the running proportion of that hour up until I can comfortably run an hour without discomfort. Then I will start to mix it up a bit with harder runs and then maybe start to think about running outside again. Shouldn't take long to build up to the hour of running, though running on a tready is boring, so I need to get some podcast’s lined up to make longer workouts bearable. So far have Marathon Talk, parkrun show and Mayo and Kermode’s film reviews, any other good podcast recommendations?
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