Afternoon all - apologies for being so AWOL recently, really have not had much time to keep up with the thread so have just had to skim - sorry if I miss anything.
prf - that is a really top run, well done. Winning a marathon is quite a feat!
YD - seeing some great training from you recently. If you keep churning those kinds of sessions out then you will have a great 2014.
Mr V, what do your 3 sessions per week tend to consist of now?
WJH, better to be consistent with your weekly totals than fluctuating from one extreme to the other! Maximise what you can run off your current totals if you've got a good equlibrium.
Starting Manchester training now with 4 @ HMP seems a bit premature IMO? I'd be looking at that about 8-10 weeks out as you begin to peak.
DT - I would say no to the mile repeats. Telford will give you a big fitness bost if you run it well so to try and squeeze one more session in beforehand is flirting with disaster.
As for me, took it very easy last week and did 30M, back into it this week. Ran the Proms 3k this afternoon, conditions very cold and slippery in points underfoot. So happy with a pretty comfortable 10'02 and took a win as well for the first time in this series. East District XC Champs tomorrow, so happy I managed to save a reasonable amount for that.
Morning guys - am finally 100% moved into the new place (amazing how little stuff I seem to have).
Simon/Velloo will look forward to seeing the coaching thread.
iower - it can be a good idea even in just a few sessions to focus on the max speed/speed endurance stuff - if you're doing 5ks for instane, a few maximal 1ks or 600s can make a good difference. The long term you are better focusing on the endurance side of things, however you can easily build speed on top of an endurance base.
Simon is right in that it's difficult to build speed - you do really need to carve out a niche in training for basic speed, and keep up with strides and supplementary work too.
YD, good progression run the other day, looks like you were finishing quite strongly.
Mr V - great 5M race, really well done.
Simon, is the sartirious muscle easy enough to heal? Just lots of rest and strengthening?
Well I've really struggled this last week - stupidly tight hamstrings and just a general feeling of fatigue from Fraserburgh. Came to a head at the weekend as I had a really poor XC race in Stirling, finishing well behind those I normally run with on the road and with my legs feeling like they were made of lead, and cutting yesterday's run short after 20 minutes as I could hardly lift my feet off the ground.
The diagnosis is I am totally knackered, so I'm taking a very easy week to recover.
prf - what will be interesting is when I go back to the track (which I haven't set foot on since August 10th) and see what happens then.
That's a great age-adjusted time. I know you don't post every run you do, but am I right in assuming it's similar to what you have been doing the past few years?
Dan, as YD says a good line in the sand, and getting miles under the beld and dropping some weight will improve your times well.
SFF - I'm not really someone who runs with a specific pace in mind, I think it's a bit limiting but I know quite a few need a pace to focus on. I always go in with a rough idea of what's possible but on the day so many things can happen.
We turned onto an old railway line now and I upped the pace a little bit, still very much in control but adding a but more impetus to the pace. I dropped the guy behind and concentrated on steadily making up the gap to 2nd. Legs were feeling good at this point, and I knew I had enough left to attack that last 5k as I had wanted.
About 9.5M we were beginning to run the first 4.5M but now in reverse, so I knew we had some nice downhill sections to attack. I used them to good effect and just before 11M I had caught 2nd place and pulled ahead. Now was the time to attack and see just what I could do!
And that's where things went a little wrong. I had literally opened up my stride to push on and I got an awful stitch right in my right hand side ribcage. Nothing I could do could shift it and it meant I couldn't draw breath as deeply as I wanted to. The final 3k I had to resort to taking short gasps of air to keep going. Pace-wise I ended up holding station, and while 3rd gained on me a little bit, I was able to hold him off and finish 2nd in 1:18.47
Legs felt great the final few miles, just frustrated I couldn't utilise it. However that's about as critical of my performance as I can get. I ended up winning £20 for finishing second which isn't bad for 80 minutes work.
Full set of mile splits were: 6:06, 5:50, 6:04, 5:53, 6:06, 5:53, 6:12, 6:04, 5:51, 5:43, 5:54, 6:12, 5:51, 5:57 (0.16M) for an average HR of 170bpm, max of 177bpm.