It was Battersea, not Watford. I have considered going up to Watford for a fast time, but to be honest I think the journey up there and the waiting around would outweigh any benefits.
I don't think getting boxed etc. is as bad in a 3000 as it can be in shorter races. In an 800 it seems anything slightly out of the ordinary can mess things up.
I may do that session instead tonight. It sounds like it would fit my schedule a bit better.
Duck, did the 3 x 200 with 60" recovery session. Went out a bit too fast on the first one and clocked 27.8, over-adjusted the next with a 29.5 and then didn't have much left for a 28.7 last rep. It'll be a good done to try again when I haven't raced the night before. Got some pace in the pegs before Monday's 800 though.
Duck- well done on the job!
Dan- good running from junior there.
Mr V- Sounds similar to what my club run night is like, albeit we only cover about 9-10 miles with efforts.
Simon- Sounds like its just as well you didn't write the season off!
Did a hard session today. Reverted to the paces pyramid I did a few weeks ago this afternoon so a mile at mp, hmp, 10kp, 10kp..... Felt ok, I was was making a point of concentrating on the different effects it had on me at the various paces each side of the pyramid. The 2nd 10k pace had be puffing hard, and the final mp, even though my HR was right down my legs were heavy and battling the lactic acid. Easy 5 miles in the morning then hoping to get a light efforts session in on track as per what simon said, perhaps sunday.
Looks like I have picked a great two weeks to have a baby and take paternity leave. Its not broke my stride so far. Monday (birth day) was natural rest day, Tuesday, I did easy 4 miles before visiting, yesterday a steady 8 miles before, then went to tempo run after lunch when everyone else slept
DT - Firstly, many congrats on the birth! Wonderful times. The heat could well hamper you next week - shame, I'm sure with the good, and more structured training (albeit slightly compromised by health) you'd have been good for a PB. Maybe you still will, but I found 22C during tonight's race (more of that shortly) tough in the middle section - have not run at all in that sort of temperature before. In no hurry to repeat it! Good session from you today. Oh, and think the Cervelo post is simply spam TBH!
Simon - Cheers, and yes - would be interested to see the full explanation of abbreviating those sessions. Cracking 3000m from you there - must be particularly satisfying so close to coming out of the back end of your health problems, and being on the brink of throwing the towel in.
Dr D - Good stuff from 'the boy'.
Duck - 400s? Woah there! Deliberately shying away from anything that short in either racing or training for fear of injuring myself. I am becoming curious what I might manage at something shorter though, given the quick finishes. I can't remember the last time anyone came past me in the last mile of a race! Shame how your 1500m turned out there - useful experience to bank for the future even so. Quick 200m reps there - phew.
Right - 5 miler tonight, and finally I agree with the distance!
22C of uncomfortable heat though and thus I hydrated myself far more than I have done for any previous race. Decided carrying the extra fluid was less risky than blowing up from dehydration. Still found it really tough going in the third quarter or so of the race, but think it was the right decision.
Target was 33:30 or thereabouts, though that was before I knew how warm it was going to be, but after previous disappointments in this series, decided to stick with it, and pace myself at the necessary 6:42 pace. Felt good in the first mile for 6:40, and got into a decent recent rhythm with the now familiar faces I've raced alongside for much of this series. A couple of climbs in mile 2 knocked this back to 6:47, and was hanging on a bit by the end of the 3rd mile in 6:46. Was happy that any passing going on was almost exclusively me on others rather than vice-versa however, and whilst both the pace and the heat hurt me in some further inclines in the 4th mile, I only dropped out to 6:53. The target nevertheless was slipping through my fingers by this point, so used a down slope close to the beginning of the 5th mile to start turning the legs over more quickly once again, and steeled myself to keep them going at that pace once back on the flat. Was chuffed to find I was able to do it despite the pain, and was regularly picking off those in front of me at this point. One or two tried to come back at me, but I resisted their efforts, and pulled out a 6:20 final mile! 10 seconds at 4:52 pace to get to the line in 33:34.
Despite the conditions a 33 second 5 mile PB, with that mark only being set 5 weeks ago at the end of May. Very, very satisfied with this. 22C has got to be worth at least a few seconds more in cooler conditions? WAVA rating of 68.27% according to Mr Grubb, and pleased to finally pull something out of the series that reflects where I felt I was going into it.
4 races, 3 recovery runs, an easy run, a game of cricket and a hot afternoon in the garden in the last 9 days - it's fair to say I am absolutely buggered and ready for a rest!
Apologies on lack of time to comment. I start posting fully when I've got time to breathe!
Sale Sizzler 5k last night. Given lack of running for the last few weeks I was happy with 21:33, 8 secs off season's best. Just need some consistency now!
Happy running in the sun everyone
More speedy stuff from Simon!
DT - huge congratulations! Busy times ahead but all worth it. Well done with that pyramid session ... love those but not at that stage yet.
Bob ... cracking 5M race and report.
Chubby ... nice race - you'll back once that marking is done!
I've had two days consisting of 10M bike and 5.5M easy running ... today is a sub-LT session at lunchtime, although the heat may make that difficult.
Nice one last night, CB. Didn't spot you: was rather busy. Spent most of the race shouting "mind the speed bump, mind the speed bump": must record that at some point and just press the button! Off to Abney 5k in the morning to watch one of my runners who is up from London for the weekend.
I didn't see you Alehouse, but I heard you! I've shaved my beard off now if that helps with CB spotting next time! I may even get organised to get a number in advance!
I miss the Abney races, but I'm limited to Delamere on a Saturday morning as I have babysitters 5 minutes away from it! Have fun in the sunshine.
DT, if your HR was right down you shouldn't have been experiencing lactic. Many congrats on the baby. Have you been looing at running buggies yet? Nice to see you racing a distance you were actually scheduled to run, Bob. Excellent PB in tough conditions.Well done on the SB, CB. Dan, how much does the heat affect your HR. I usually find the first week or two of it being hot really pushes it up, and then I acclimatise and it's back to normal - at least for runs of about 5 miles or less.
Thanks guys, its all been fairly relaxed so far. Wife is breastfeeding so she sees there being no point me being disturbed at night as nothing I can do, so a bit of a winner so far! I have not looked at running buggies, may do so though for my wife as she will want to get back at it in about 8 weeks.
Bob- great news on the pb!
Looking at the weather for Wednesday night its forecast to be 23c, so by 7.30 hopefully a bit cooler, so not terrible.
I did an easy 5.5 miles Friday, rest day yesterday, then went out in the sun at 11 and did a steady 10 miles this morning which zapped me. I did what Simon suggested and threw in 4 x 2 minutes at 5k pace. Spread it out so I did it every 2 miles. Very easy 8 miles in the morning then rest ready for wed night. Last two runs now, I have felt really good and had to keep checking my pace and slowing.
Lower leg pain seems at this moment to have completely disappeared. I have been doing a basic exercise from a sports physio. Basically I just stand on one leg on a cushion 3 times a day for 1 min a leg each time. He said a lot of runners have issues with lower legs as they don't improve like quads etc just by running.
Quiet times on the MG - everyone outside lapping out the sunshine?
Good run at the Sizzler, CB. Appropriately named for once presumably...?
Dr D with the Alehouse prescibed consistent consistency - how did the sub-LT session go?
DT - Breastfeeding - marvellous...giving us blokes an easier time of it with the newborns since time immemorial! Was a bit of a shock to the system when the time came though, and got told, 'right, I'm not breastfeeding any more, you can take your turn with the early mornings!' You're right re: Wednesday too - looks set to be the coolest day of the week, so ideal for you! Just explain that lower leg exercise again BTW - do you really just stand on the one leg on the cushion and not do anything else?!
Quiet few days on the running front for me - have earned a bit of a rest after the last couple of weeks I reckon! 3 mile recovery run on Friday, despite the heat a not too taxing (dismissed for 1 ) game of cricket on Saturday, and then complete rest yesterday apart from a mow of the lawn. Another rest day tomorrow as am off to see The Duckworth Lewis Method with a pal, but will turn a club run into a long one tonight, by running down there and back (4 mile round trip) and looking for 6 miles or so at 8:00 to 8:30 pace with them for around 10 altogether. Will probably make use of the cooler evening on Wednesday myself and have another bash at Simon's 800m intervals session. Probably ought to be looking at a tempo session really, but there's a club 'lake hadicap' next Monday which is the 3 miles or so circuit of the Holme Pierrepont rowing lake, so will tempo that rather than blast it, as I then have my first Summer League race for them at Worksop on the Wednesday night.
Final results from the GP series have been a little slow to emerge, but as suspected with the number of runners I was passing in that last mile had my best result in the closing 5 miler with 53rd of 289, and have since realised that a bloke I piled into the back of as I ran through the line and he didn't was my new club's captain! Still waiting for the collated results, but hopefully that should bump me up into the top 45 or so for the series overall. RB handicap also now down to 8.6 having been 19.0 on the 1st Jan.
Not a lot going on here just some steady mileage mostly last week...just over 35 miles for the week and hoping to increase this over the coming months. But not after a scheduled week or so of downtime and perhaps some swimming, etc! Running might be a little compromised this week too...got a job interview next Monday (4th in 4 months).
Great race yet again Bob - in fact that is remarkably similar to a 5 miler I raced last summer...6 months into my comeback after a year of little running I ran the Hayling Billy 5 in 33:29...my mile splits on memory were 6:42 to 6:47 and remember being very pleased at how I paced this on the day! More to come yet on the evidence of recent months...and when temperatures are more suited for maximising a performance too. Must be good to relax for a few days given the weather too! And enjoy tomorrow - looks interesting!
Nice Sale Sizzler time there CB! Maybe there will be another 5k PB by the end of the summer?
Congrats on the new addition DT! And some good continued recent training from you too.
Good sessions Duck and Simon.
Probably an easy/steady tready session for me tonight as got a few things going on and and will probably end up the best bet for me to squeeze any training in!
DT, good news on the leg. I'm interested in exactly what that exercise is too. Sounds like it'd be more of a core exercise than anything else.Great improvement on the handicap, Bob.Busy night last night. Main race was the 800. Not a particularly interesting tale: I led the race from the start and stayed there until the finish to win in 2:08.6 for a PB of 0.2 seconds. Then had to do a 200m 15 minutes later. If you've never done an 800 then I should explain that 15 minutes is nothing: you're still breathing heavily and generally just feel sick, so I wasn't expecting much, but had a good race with another bloke who I'd just beaten in the 800 so was in the same boat as me. We were actually laughing as we went over the line because thanks to the 800 we'd both lost the ability to run in the last 30m and it was a case of who stumbled least. He got it by 0.1 seconds. My time was 27.6, which isn't bad considering. Shame I won't get a chance to do one fresh this year.Then straight over the the high jump, which I'd never done before. Managed to clear a few, but just missed out on 1 metre 20 and had to settle for last place with 1.15 (WAVA of 49.97! )Then a 4 x 200m relay to finish the night off. Very keen to do a 1500 now and get that 80% WAVA
Simon - excellent 800m and a very busy event for you!! I'm off to catch my lad's sports day 800m in an hour or so. RE: HR and heat ... the heat doesn't have too much effect on me - I'm certainly okay on slow runs but I guess it's bound to go up with the faster runs.
Bob... you asked about the sub-LT sessions. I did two this week, each run 7.55 miles with 6.25 at subLT (6 laps of the park). 83% is 145 bpm ... struggled to keep HR down on the 2nd run, most probably due to the heat, but I held the pace well. On Tuesday I held the HR and the pace drifted.
1, 7:24/m, 135 bpm2, 7:17/m, 143 bpm3, 7:33/m, 142 bpm4, 7:29/m, 146 bpm5, 7:33/m, 146 bpm6, 7:35/m, 148 bpm6.24 miles at subLT ... 7:29/m 82% maxHR
Tuesday's session is here...
1, 7:15/m, 140 bpm2, 7:31/m, 143 bpm3, 7:26/m, 144bpm4, 7:37/m, 144bpm5, 7:36/m, 144bpm6, 7:44/m, 144bpm6.24M at 7:32/m 82% maxHR
I plan to extend these out to 10M, so will cut back to 1 per week for now as I'm also pushing out my LSR distance.
45 miles last week, with the two sub-LTs above and also a 13.2M hilly LSR (and 50 commuting miles on the bike). Getting there...
Nice 800 Simon, leading from start to finish is not easy! What're your splits looking like for 800s these days?
200s after something else are hilarious. I did one last year about 15 minutes after a 400m and basically walked over the line. It was bad enough that I was 1.8s slower than the next runner.
DT, congratulations on becoming a father
Nice race Bob, and good to have an accurate course!!
I've had 2 good sessions since I last posted. Sunday was split 800s (similar to Thursday's session but twice the distance). Did 2*400 (60s rec) then 500/300 (60s rec).
2*400 went 59.3, 62.6 for 2:01.9 overall
500/300 went 77.1, 48.7 for 2:05.8 overall
Average them out and you get 2:03.85. I'd take that right now.
Then today the track was closed for maintenance so did a longer endurance type session on the road to keep that topped up. Ran on a quiet section which is roughly 600m, give or take, 5 reps w/ 60s rec. Won't post times as it's not going to mean much (they were all ~1:50 in duration), but average pace for each was 5:39/m, 5:08/m, 5:08/m, 5:02/m, 5:08/m for 5:13/m average. Could have done one more I reckon if I had dug really deep. Looking forward to the 3k winter series now!
Nice training and racing everyone.
My recent training has been a bit hit and miss with an ongoing hamstring niggle and the heat limiting what I’ve done. On that note I had a DNF at a 5 mile race last night. I could have continued but my hamstring was seizing up and it wasn’t worth risking it. Shame as despite it being roasting hot I was running fairly well and hit halfway in 14:25ish. At least I’m in pretty decent shape at the moment and if I can shift the niggle and get some decent quality sessions in I’m reasonably hopeful of a fruitful autumn.
Dan, do you not get bored of laps?
Duck, it looks like you're on for a really decent 800. It'll be interesting to see what you can knock out.
I've done four this year and splits have been: 61/67, 63/67, 62/66, 63/65. I think I would have run slightly faster had I gone through in 62 instead of 63 the other night: I deliberately eased up but didn't feel like I'd really saved anythingby doing so. I also think if I can get in a decent race (i.e. not front-running) I could knock 1-1.5 seconds off.
Sorry to hear about the DNF, Mr V. Wise not to risk prolonged injury, but as you say looking in pretty good shape.
2 x 1k in 2:55 with 8' recovery for me today. Still tired from Monday's racing and a bit of wind meant I missed the targets and hit 2:56 and 2:58. Moderately confident of being able to hit about 4:23 off that.
Simon/Bob- Re the injury in the lower leg- try it, you really can fel the lower leg being worked. Ultimately my leg is ten fold better and there are two variations from routine The first is I have not been in work so not wearing work shoes, the second is, the standing on one leg on a cushion.
Race tonight did not even deliver my C target of sub 41. Not sure on official time but watch said 41.07. Course was hillier than I expected, particularly 2nd half. Went through 5k at 19.25. Not quite sure on how much the heat was to blame as well. I will need to see the vsss figure on RB before I start blaming conditions! Feel quite disappointed as all indicators from training suggested I was progressing and had over 48 hours rest and was home all day to hydrate and eat properly. Well at least I have another 10k sunday to try and restore faith!
Morning all. Another essay - think I'll have to split this post.
Good luck with the interview, WJH. Hope you get some joy this time. And yes, similar 5 milers in terms of time from us there, but your pacing last year was far more consistent than my all over t'shop effort!
Excellent night's racing and leaping, Simon. Great effort on the 800m PB , particularly having to lead it out yourself, and well hung on with the 200m hot on its heels. Sounds unpleasant but at least a 200 is all over quickly I suppose. High jumps though...wouldn't even know where to begin with those fellas! Speedy 1k reps since too - confident of 4:23 in a 1500m off those I'm assuming? Sounds good.
Good mix of sessions there, Dr D. I really ought to get on to making use of my HR monitor, but never seem to find the right time for a max HR test to make it meaningful. Have I read it right that LT threshold is thought to be around 85% to 90% of max-HR, and thus why you were trying to keep your HR down to around 82% of maximum? Are you avoiding straying into LT territory purely for injury avoidance purposes or is there a training effect you're targeting?
Some really tasty looking sessions again from Duck, there. Holding the pace really well in the road session - sheesh!
Commiserations on the DNF, Mr V. Sounds like the right decision, and plenty of consolation to bank away the knowledge that you were moving so well up to the halfway point. Hope the niggle clears soon and you get that strong autumn.
Ta for the clarification, DT - I will try those. My strengthening / core work has gone to pot recently with racing, cricket, more racing, a holiday, plenty of other socialising and then ensuring I squeeze some supporting easy mileage in around it all. My lower legs are definitely the part of me that feels the longer and faster runs more than anything else so could hopefully be of use. Shame about the 10k last night. Really thought you'd go well with what you've been doing recently. Perhaps it will turn out similar to the slightly disappointing 10k I had at the start of the recent GP series. Knew I was in better shape than my result suggested that night, but at least it seemed to click me into gear for the subsequent races. Good luck on Sunday.
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