ThR - Cheers for the couscous tip. I went marginally high on the couscous/water ratio and I'd say the result of my first attempt was a minor triumph. I've tried cooking quinoa precisely once, cocked it up and got put off trying again!
Jools - Nice effort following the weekend's exploits.
I'm not sure what we can learn from elites' marathon long runs, other than the fact that they probably vary as much as those of mortals. Farah's 20 max vs Spedding's over-distance?...
11M total this evening inc. 8 x 1k w/ 100m walk recovery. Average 3:15, bang on what I was aiming for so all good.
Al_P - Cripes! If you don't break in the next few weeks I expect to be in your wake for the Bath half. Some hefty old training going on there.
SB - Further to all the messages of "don't panic", I'd actually go further and say that if I could get that close to MP at this stage on a solo training run I'd be pretty pleased.
bains - Frustrating but a sensible looking rehab plan. Without pushing things too hard you might find you're able to bring it forward slightly as your fitness progresses.
DrD - If you have a chance to actually try on a range of XC spikes that would be ideal; they tend to be a snug fit so the best pair are the ones that are cosy without pinching in certain areas/squishing your toes, etc... Only trouble is, most places have pretty poor stock selection so you might have to go on recommendation and trust to luck getting them online. As it happens I'm in the market for a pair cos my Nike Zoom Waffle XC 9 have seen better days. (I can't say I recommend them, because the spike plate seems too fragile.) I've previously used Brooks Mach, and I've heard very good things about the latest model, Mach 16. Might get some in before the National.
Spin/10 easy yesterday, 6.5 easy lunchtime and 8 x 1k to come this evening. I think that's enough volume (~18 for the day) without messing about with additional MP miles before the session.
Oh, this might surprise some of you. I'm cooking with couscous this evening for the first time ever. (I've eaten plenty of it, just never prepared it myself.) Also I'm back into soup mode and getting right into my lentils.
Hi Matthew. Patience, young Jedi! We didn't have parkruns when I were a lad so I had to wait till I was 41 to set my current parkrun pb of 16:15. When I was your age I was a very keen cyclist, and I used to train and race with a club. I stuck at it because I enjoyed it so much, but only later really appreciated what a good fitness base it gave me, which was very handy when taking up running later in life.
In short, as Shamilt suggests the best way to get quicker is just to keep doing what you're doing. Enjoy it, work at it without trying to do too much too soon. Also do some other stuff, whether that be cycling, swimming, team sports, whatever. It all helps with overall fitness and you've got a long time ahead of you to decide where you take it, if indeed you do end up doing something competitively in future years. I predict you will go way quicker than 23 minutes, just maybe not this Saturday. Just keep at it!