very tidy Matt, 15 anything is some top local level running! Think you said the other day there's a whole swath of you on here doing that now. Some of us would settle for dipping into the 16s again!
Nice long one Ric. That length of run is massively satisfying isn't it? Something about it feeling like the longest you'd generally run outside of marathon training isn't it?
With my new found flexibility. Ok, ok, with my flexibility back on the scale of actually having any, I fancied a rampage out to Marlow and back a "quicker" way.
It's 8miles out, and my perception is that the "quicker" way back, which features a steep hill and turning off the route is a lot less than 8miles.
It's 7.5miles, so ended as a tidy 15.5miles, which is the furthest I've done for 2months now! And a bit of a step up from the 12 and 13 of the last 2 weeks.
And whereas the last 5 or 6 long runs have tightened a lot after 6/7miles and I've been delighted to see 12 up, today was just flashes of tightness.
7.05 average, with a couple of miles offroad, a few gates to open and a super steep 1/2mile at 12.5miles. Very nice. Even if I have been tight the rest of today, but that's pretty usual after that length run anyway to be honest.
With the last 5 mileages now being 61.5, 57,58.5,59,58, probably haven't lost too much and have just maintained the original level.
wouldn't fancy racing in it....went out temperatures mid day today, and found a 6miler come out quite nicely at 6.46 pace.
Am definitely chomping at the bit for a full return now, but in fairness this will be the 5th week of average 58miles, so hardly tiny fare
Embracing these new stretches, and you see the difference immediately. After a couple, can suddenly touch the floor not just with tips of fingers but lower. And the pathetic lie on floor raise on leg, that was coming out at about 45degrees, came out around perhaps 75 ish?
Obviously when you go and sit for a bit after it shortens up, but it'll be a long term mission.
Watched a youtube vid of some runner woman who did 90degrees easily. Had a physio poke her with a broom (!) in 3 key leg/glute areas, and could suddenly get 100+ degrees or so!
Lit - one of those wonderful occasions where the achievement and the time are both so fantastic that its hard to know which you should be more pleased with - I guess County Champion as you may beat the time. Hopfuly you will be able to find a few wiry Scottish lassies who can give you more of a race.
A quick check on Power of 10 shows that places you about 80th in the UK this year but also if you look at 5k track there is a UK 100 target of sub 17:45 which may be possible on the track (my assumption is track is faster than road)?
So top 50 in Uk for marathon and top 100 for 5k - quite a good year so far - make sure you don't enter any 10 milers!
Muddy, Bob and Richard - all good PBs and you must all be delighted. I'm pleased I made 10k the deciding distance or I'd be heading for the silver league soon. If you want a bit more praise you need to race at separate times to thread wonder woman - no surprise that you were able to win the fancy dress competition Lit!
PS Coach you must be very proud of your filly
Sometimes it just goes perfectly, and the progress is monumental And to think one random day on some random thread I just casually said to Lit that I think I should start coaching her! We're creating a monster, and despite my grouchy keep your feet on the floor style demeanour, I don't like to place any limits, so let's keep it going!
Skinny, use this as motivation, as when we get you back 100%, you've got pbs across all distances in you yet. I'm also using this as some inspiration, as I try and get my flexibility better than "97 year old man" levels.
As for Lit. It's time to get some other pbs trimmed while things are going nicely. A wise man once told me that you never know what life will throw at you, so we'll take advantage and get stuff logged while we can. I won't mention any specifics, as Lit can reveal stuff as and when it suits her, but there's a plan pretty much in place to the end of the year now.
An old female pal of mine is up in Scotland, and very similar in times, so at least we can check out the races she's done and get a handle on the scene up there, and at best their paths may cross at some race or other.