The Middle Ground

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07/06/2013 at 10:07

Things slowed here - everyone enjoying the sun?

Bowdon 5k last night. It was hot!! 1st mile went well (6:50 by my Garmin, so prob about 6:40!) at 1.25 miles though I realised that I wasn't going to keep this up and so dropped to a tempo pace, slowly increasing through the rest of the race. Finished with 22:16, so 5k at 10k pace.

In hindsight I'd had a tough week at work, running around trying to sort out a residential, and not sleeping so well. Yesterday my body was doing strange things (explosive toilet visits, including one 10 mins before the start!) So racing was probably not the best idea.

A nice 3.5 miles in the sun this morning, and as yeasterday's effort wasn't full on I should be able to churn out a decent LT pace at parkrun on Saturday.

07/06/2013 at 11:27

CB ... sounded like you did pretty well considering the heat, guts and work schedule!

So, 3rd 5.5M run of the week for me ... same route each time, all run at easy (PE). Pace went 9:07 on Monday, 8:40/m Wednesday and 8:17/m. Pleased with that ... expected the first few weeks to be more a struggle. Foot not perfect but managable. Oh, and bike is back in action! 

My son ran a tactically disasterous 1500m yesterday in 5:12 ... first three 400s went 71s, 85s, 90s ... then, despite obviously being knackered from setting off at 4:26 pace for the first 400, he started his final big push at 300m, which lasted the length of the back straight before ending in a sea of lactate. It was a great lesson in what not to do (I think I will show him Duck's 1 mile video) . Still jealous of the time though.

07/06/2013 at 11:56

Anyone racing at the weekend? Humber Bridge 10K for me on Sunday. Hoping it isn't too windy as its going to be very exposed up there!

Dan – Good news on the recovery. I always find it a real struggle when I first come back so sounds positive that you feel ok.

Chubby – Sounds like a reasonable result all things considered. I pretty much forget about PBs over summer as I don’t run well in the heat.

A cutback week for me so its been fairly light on the mileage. I did do a session of 6X800 last night off 90 sec recoveries. I thought 6 reps would make a relatively easy session but I was certainly feeling it on the last couple of reps.

I’ve also been to the fizz regarding my sore foot. I was a bit worried as he examined it for a stress fracture but he seems pretty confident it isn’t that (surely it would be painful to run on and not just mild discomfort if this was the case?)  He taped it up and said continue as usual. We are reassessing on Monday to see how things are. Hopefully something minor that won’t cause much trouble.

07/06/2013 at 12:27


CB - A mate of mine was telling me that they farked up the design of the rowing lake at HP which is why it funnels the wind so badly down there. Not sure of the technical details behind it, but despite your bravery, I'd take the wind over the dunking you mention! Sounds like a sensible approach to the 5k last night - nicely done, and enjoy your parkrun in the morning.

DT - I found the same with the Asics I tried when I bought my Adidas the other week. The Adidas were the only shoes I tried in fact that felt anything like snug enough on the width. Quite happy with them so far, particularly for training, though for races, I would like to progress to something closer to a racing flat sooner rather than later - these do a feel a bit too cushiony and unresponsive at times. I'd rather play it safe for now though.

Dr D - Excellent progress in a short space of time - sounds very promising! Good news on the bike too. And yes, tidy 1500 time from Dr D Jr, particularly given the horrendous splits - must have some guts to have toughed it out for a 5:12!

Mr V - Good luck on Sunday, and hope the foot stands up ok. I'm racing a local 7 miler on Sunday - the Hickling Corn Dolly twee! Very low key (96 runners last year) and attached to a village fair so will make a day of it with the family. Not expecting much as haven't tapered at all, has been a pretty big training week in fact, and will be hot on the heels of tomorrow's cricket. Probably ought to tempo it really, but I doubt that'll happen once the competitive juices start flowing! 

07/06/2013 at 13:46

Good to see some progress this week Dan! And wow that last 300 metres in particular must have hurt - well done to Dan junior though for persevering!

Will try and look at your video when I can Duck - can't at work and have dodgy net connection at home!

There will be better day's CB! Doesn't sound like the ideal condition to be in before a race!

Good luck with the Humber 10k Mr V! Like you, I am not a huge fan of racing in warmer conditions!

Good luck with the debut Parkrun DT!

Enjoy the 7 miler Bob and the atmosphere that comes with it! Can't imagine you holding back once the race starts!

Recced my leg of the South Downs relay on Wednesday...running out and back (10 miles in total) and 7 steady at the club last night. Highlight (!!!) of the recce run was running past a naked rambler...close to a village called Cocking!  Probably run an easy 3 later and it's the relay tomorrow. My leg is hilly to start but has a very fast downhill finish for a mile or so! Don't consider myself to be any good running downhill though so should be interesting! My brother is running in the Castles Relay in Wales this weekend....that is definitely a relay i'd love to take part in one day!

Edited: 07/06/2013 at 13:50
07/06/2013 at 15:08

 Naked rambler near Cocking!

Take care of the foot MrV ... you're on a good roll. The Humber Bridge races always appeal to me ... one day I must enter.

Good luck with the 7 miler Bob.

And to anyone else racing!

The boy is doing his first sprint distance tri (pool-based) on Sunday (adult race - but open to "Youths"), so that's the closest I'll get to racing. Hope to get in a 7-9 mile slow run though.

07/06/2013 at 18:41
The Duckinator wrote (see)

For those who don't recognise me, I'm in the centre at the start, wearing the red Fetch vest and long white socks. 

Almost forgot to watch this until now!

Nice race.

Did you pay the guy in blue to start as if he was doing a 400?

07/06/2013 at 20:45

Nice vid Duck, liked the commentary! 

Good luck to everyone racing this weekend and to Dr Dan's son.

Did my first 5 mile race this week on a very undulating course ouch! The race was murder, actually felt dizzy by the end of it but I really liked the distance. A flat 5mile race would be ideal. My time was 31.32, I was happy with that as I felt I couldn't have gone any faster.

07/06/2013 at 20:55

Duck- Just watched this, good race. Did you know that the guy in blue would never maintain that pace for the full mile? You didn't seem to be bothered by the gap he opened.

Bob- Thing with decent running shoes is that they are not cheap and therefore its difficult to be too experimental.

Wjh- My club enter the welsh castles every year, I have always had something on to clash with it though.

Good luck Bob, Mr v and Dan sunday.

CB- just take what you can from that 5k and have another go on Saturday in parkrun.

I did a tempo on treadmill last night. 10 min warm up then planned 20 min at 6.26 pace. 12 mins in I was feel too comfortable so upped pace to 6.16 for last 8 which in my view pushed me to discomfort. Parkrun debut tomorrow. Not sure how to tackle it not having much 5k experience. Do I go out fast for first mile then hang on or stick to even pace?!! Off to Manchester then in the afternoon as got a taster session at the velodrome. Start to get a bit edgy about riding a bike with no brakes on a wooden banking now!

07/06/2013 at 21:11

DT19 for your first parkrun try sticking to an even pace and picking it up towards the end if you can. I don't do them often but so many people go off too fast and slow down badly. 

07/06/2013 at 21:47

I will try but I fear I may go too slow then. Theres a guy from my club who does it who I am quicker than in training and all other races and he did about 19.12 last week. I would be relatively happy with that so may just run with him for a bit and see how I cope. He does however go off fast though.

07/06/2013 at 21:49
Stevie G . wrote (see)
Did you pay the guy in blue to start as if he was doing a 400?


He resembles my lad!


It is impressive just how calm Duck was ... this is a good lesson to the "mad headed".




Edited: 07/06/2013 at 21:50
08/06/2013 at 09:55

quick parkrun update. First time go, great set up and concept etc. My watch had me at 19.33 and came 5th which I was a bit disappointed by. Really wanted circa 19.20. I definitely have unfinished business there. I blew up badly as race went on. Started at 6.12, then 6.25 then 6.33. I am currently mid cold (not that I want to make excuses) so will return in 2 weeks to see if that made any difference. I am definitely starting to think I have more of a slant towards longer distances!

08/06/2013 at 09:57

DT ... 5th aint bad for a debut!  

08/06/2013 at 10:13

I know, but that's all dependent on who turns up, I think another day I would have been 15th, but thanks anyway. Looked at the time on McMillan and it is kind of consistent with my sb for 10k. I am going back 2 weeks today to try again!

08/06/2013 at 11:22

DT19 well done! It's hard not to get carried away and start too fast, cos there's alway the fear that you've started too slow. I look obsessively at my watch when I start a race to ensure I'm not at a pace I can't sustain, wish I could run like my OH he never uses a watch and can judge his pace really well just on feel.

08/06/2013 at 13:56

Thanks for the pacing comments. I did know prior he always goes off very quick,and regardless of how fit he is 4.30 mile pace was never going to be maintained. I just tried to stick to my pre race plan as much as possible and draw him in. That and from the start he appeared to be pushing the pace really quite hard (really quick cadence and really pumping the arms). 

He did try to give me advice on how to pace a mile later on!

dt, nothing like that, the Scottish fetch mile record is 5'01 which was my aim. I imagine the official u23 record is something well under 4'20!

wjh, good news on your mile time being added!

Cb, conditions sounded really tough, a sensible decision to not push it after a hard week.

Dan, good time by your son, pacing is very tricky to get right and comes with experience. I used to split 800s in something like 60/74 which is rediculous. 

Dt, 5th and in line with your 10k? Nice going!


08/06/2013 at 14:06

So my mile. Down Aberdeen's highstreet - warming up was a really surreal experience, with no cars around and running down the middle of the street to warm up was very strange! Felt really, really good warming up - fresh, light and muscles felt realloss rose as well. There were plenty of quick guys, a fair few 35.xx 10k runners I had my eye on to beat.

Gun went and I started well, the first 500-600m uphill slightly. Was about 8th after the first 200m as the race settled down. Was feeling good so got right up behind Neil Jaffrey and Ian Urquhart who both are excellent road runners (sub 10 3k, 76.xx HM). At the hairpin turn I was still feeling great and with just over 1k to go I felt someone good was on.

I could hear Neil's breathing was pretty hard already, so upped my pace and left him behind. Ian seemed to be slowing too so went past both the guys I was targeting before half a mile had gone by. I was now up to 5th with 4th about 20m ahead.

I really set my sights on 4th and drew him in gradually. At ~1k I was still feeling great. Passed 5th place soon after and now with a slight uphill to go I knew I had a good sprint left.

08/06/2013 at 14:09
The Duckinator wrote (see)


He did try to give me advice on how to pace a mile later on!



How on earth did he think he could give you advice, having a) died a horrendous death himself, and b) lost to you.

08/06/2013 at 14:11

5th then came back at me like a steam train, which spurred me into an all-out sprint for the line. Cs was about 150m from the finish shouting at me to get a move on which really helped me to keep going. Couldn't match his speed but gave it my all over the final section, to finish 5th in 4.54 

Really good race, felt so on form and so strong. Really happy with how I ran, beat some really good runners and wasn't far behind 16.xx 5k runners either. Smashed the 5 minute barrier comprehensively. What's to be disappointed with?

Edited: 08/06/2013 at 14:22
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