Marrow, yep that's me my compression socks fell down, either that or I look like I should feature in Where's Wally?
TR, that sounds like an excellent graft of a race. Good stuff.
DT, the focus will be that 10k or a bunch of 10ks? A change in direction combined with marathon fitness/recovery will get you places.
The club is very good with younger athletes... and I'm also just not quite fast enough! FWIW the winners in Div II (which we are in) are frequently running 1:55-1:57 which I'm a good 10s behind at this stage.
And honestly.... being in London kind of gave me an itch for mileage and road racing
Anyway I am still track training because it's good for the soul. Did what everyone cool does after work in Friday and went down the track for my favorite session - 15*200 w/200 jog rec. The paces I run for this session around this time of year are usually what I end up running for the full mile later in the year.
200s came out as 37.6, 37.3, 36.2, 34.8, 34.4, 35.2, 34.7, 34.7, 34.6, 34.2, 34.4, 34.5, 34.8, 34.4, 32.6 which is an average of 35.0 (4:41/m). Jog recoveries averaged around 53 which is ~7:10/m.
For comparison, in 2012 when I was running this I was averaging 37.2 for the 200s and 60-61s for the recoveries. Pretty happy with that
Firstly, what a weekend! Great to see so many of you on Sunday and finally meet Dan, DT and prf. Had an absolutely fantastic time spectating & has certainly given me the impetus to get out the door this week. Quote of the day has to be Dan's "I haven't had a drink for 103 days... so guess what I'm going to do!"
Same time next year?
DT, as I said to you at the time I think for a first marathon you can be very satisfied with your performance. I think your take-home messages of needing more endurance & still being relatively inexperienced are good ones.
I bet once you have recovered and introduce some quicker stuff you'll get a bunch of pbs!
Wardi - nightmare! I'd have had some very choice words.... shame it didn't pan out as you had hoped.
Dan, very frank postmortem, and what sounds like a good take home message. Abingdon may have been more your day too?
TR - some good training recently and congrats on the new job.
As for me, as some of you may have seen I ran 16:52 at Fulham Palace parkrun Saturday. Afraid to say I made the classic mistake of thinking the guys in front knew what they were doing and as such lopped a good bit off the second corner on each of the 3 laps and only ran 2.99M (Garmin reckoning). FWIW pace was about 17:30 and was isolated for a large portion of the run (finished 6th) so overall not unhappy with how I ran.
And some bad news I'm afraid. It's track season now so of course got my entry off to the club for races. Looks like I have not been picked this year this is basically going to halve the number of available meets from 8 to 4 which seems hardly worth it.
Still considering my options. What I may do is just shift emphasis a bit and just have a speed-based 1500m - 5k summer with plenty of 1500m work, and a few sessions of flat-out 600s July time (similar to you Simon I reckon). Then bump up mileage for next year and focus on the 5k for the foreseeable future.
Applogies for the AWOL-ness, looks like it comes in phases...
Simon, you are not having a good time with your own running right now! Sorry to hear of your continued issues. If you train like a 3k/5k runner you'll be able to get in some glycolytic stuff in later on the summer to at least give the system a boost? Indoor sounds like a plan. Well done to your athletes over the weekend.
Looks like Busy won't be happening for us on Saturday for a few reasons I'm afraid *if you were still up for it). Hunting for a fast course closer to Westminster now. Any suggestions from anyone?
WJH - fantastic marathon result and a huge pb! You can be delighted with that. Well done.
DT - hear you on MP being neither easy nor hard. Your pre-taper and taper sessions have been sensible. I think the taper will be what you need - a chance to refresh and gear up. This is when those HM's you ground out come into play.
Mr V - Portugal sounds great - a really good training camp. Pace will come back over time and you'll be surprised how quickly it does. Keep plugging away, even if you start with short 400 intervals and work up from there.
TR, nice progressive long run there. Edinburgh isn't far off but your fitness appears to be coming back well! I think progressive long runs are really good for marathon training as simulation for the day itself.
bob - some great training recently, you really are running well right now. Well done on the sub-40, you really deserve it.
I see prf has snuck back in after his awesome result at Manchester too
prf/Dan - will aim to get to Red Lion at some point in the afternoon myself. I'm going to be around 16M then try and get on embankment as well (Simon will try & meet up with you if you want).
For me it's been reasonably since Garioch. Took 1 week of very easy training where I did less than 20M. Went back into it last week and had a canned session Tuesday where I had nothing whatsoever in the legs which was frustrating.
Then had my opening 1500m race of the season last Saturday - splits of 72/72/73/54 for 4:31.73 which isn't a bad opener. Not race fit yet by a long shot but it is a pb.
Interestingly it predicts a slower 800m and also a slower HM than my pb's currently are. 1500/mile has always been a tricky distance for me.
Ran a hard 12M on Sunday morning with a few local runners - wasn't in the plan but I sure as hell wasn't going to be dropped by them. Averaged 6:57m for the whole run but last 3M were under 6:30/m. Not a run I could do every week but exactly the sort of thing that will pull my long-distance times in line with the track.
Last night was 6*0.4M w/half time recovery (i.e. 2:10 rep = 1:05 recovery). Averaged 5:09/m with last 3 under 5:00/m pace. Got caught behind a family on the last one so had to cut it at 400m.
Bob- yes the wind played a big part yesterday. Shall elaborate below. Nice pb yesterday, pacing looks good. I think you're about borderline if you have sufficient strength.
Mr V - come on, cough up, we need Portugal training details!
Dan, 73M is very impressive. Good stuff. Hope you don't catch anything.
parkrun yesterday didn't go quite to plan - training indicated I was probably in pb shape but come 9:30am the calmer conditions has picked up and there was a healthy headwind for the first half of the course. Ended up running in 2nd for most of the race feeling quite tired and lacking in energy with 3rd drafting the whole way. Stuck a (wind assisted) 5:20 third mile in to try and shake him but couldn't, and ended up getting outkicked for third. Bit disappointed with how I ran (usually I'm the one sitting behind and drafting), and how I overall felt - just plain tired. Which, to be fair, is probably fair enough given the last few weeks.
Then today I ran the Garioch 10k. I was meant to be working there as an event sponsor, and what better way to show work-related interest than by than by running it yourself? So got a place at 8am, 4 hours before the start. Conditions were quite blustery and in the few hours before the start I think we had had all 4 seasons.
Warmup actually didn't feel to bad so was quietly hopeful of a solid grind type of race. First mile was very fast and despite holding back ran 5:40 but was still way back in the field. Next 2M were uphill into a very strong headwind, and split 5k in 18:48, but knew we still had to come back downhill and we would have the wind at our backs.
Had Nicola Gauld (34:50 10k, 4:11 1500m) in my sights (about 120m in front) and she's one of my targets for this year, so by 7k when we came back past the finish line I was actually feeling pretty satisfied with my performance - legs were very tired which was to be expected but I was hanging in there and having a good grind. Last navigation of the cul-de-sacs and we passed 9k with no problems.
Then we ran into a problem.
Nicola at this point was about 40s ahead and I had 2nd place lady about 30s behind me. In front was a roundabout with what I thought was a marshal signalling us to go straight ahead. Not knowing where I was especially I saw Nicola go ahead so I followed (so did 2nd lady). About 300m further down the line I was Nicola stop and run back the way.... uh oh. After a brief conference (at 6:00/m pace) we determined we'd been sent the wrong way.
Thankfully we had enough of our wits about us to keep going, knowing we'd run into the sports centre to get back to the finish. We ended up having to navigate a narrow street and up the side of football pitches to get back on track, with just 200m to go. I finished in 40:43 having run 6.72M - 800m further than I should have done.
FWIW I probably would have run low 37:xx had I actually run the route (averaged 6:04/m). Turned out the marshal at that point had fallen ill so it was a policeman who was directing runners. The first 50 or so were directed wrongly but a few remembered the course from the year before and despite being told they were going the wrong way, ended up running the correct course. Unfortunately I've never run this race before so didn't have that advantage.
However overall I'm actually pretty pleased with how I ran given the leadup. I wasn't too far away from my main year target and the last few weeks have shown an excellent level of robustness and recovery I haven't had before.
Plan is to take next week very easy and only run a few days - I certainly need it now.