Washwood- good plan re: London/Manchester. Enjoy them and it's lucky you can defer London if need be.
Carter- sorry about Mrs C. Hope she is getting on well a couple of days on from your post about her having difficulties. As you say running doesn't matter too much just now. Best wishes.
Sean- I will let you know how I get on tomorrow. It's bound to be a fun one anyway. Sorry about the ankle- but you're looking after it. You've done the work and as you say you've got the fitness by now.
PS- woot woo, looking in shape!!! Good job. I must employ some of your will power to shed my last few pounds. I am currently about 9 stone 7 and want to be back down to 9 stone 4 to be where I was about a year and a half ago or just over it. I have still got a little to go and it's the last few pounds that seem to be the hardest.
Nell- good to hear from you. Sorry work's been manic. You must be very tired. I'm not expecting a PB tomorrow either but going to try and hit as close as possible to it... You still managing 35 miles a week whilst this busy is pretty epic. Well done.
Robert- HM PB is 1:48 so I'm just trying to get as close as possible to that. 1:50 would still be good for tomorrow, it's not the easiest course with a big hill at the start. But after that is not too bad. You must be feeling good- that was a fabulous parkrun time. Is that your PB now for 5k? Well done.
Short and easy run for me this morning, paced one of my best friends at parkrun. Her previous PB was 28:48 and she wanted to break it, she didn't know how much she could do it by. I said I would pace her to under 28:30 if she trusted me and stuck with me even though it was hard.
We went to Pollok parkrun which is a hilly two loop course, the only blessing of its hilly profile is that the uphills are fairly short but steep, but the down hills are long and gradual so you can make up some good time enjoying the long downhills.
My friend found it tough and I was coaching her round trying to speak to her all the way as it helps her to be encouraged. Near the end I was telling her she would smash her PB but would have to keep up the pace and was met with a good few 'no' and 'I can't do it's but she did, and crossed the line in 28:16 so crushing her PB.
I was really delighted for her and she was over the moon. We then went out for brekkie as a reward. It was a nice easy run for me and loosened my legs up before tomorrow's HM. Which I am not really looking forward to, tbh. Just tired and a bit stressed. However I'll go and give it what I've got.
Carl- you asked about my HM this weekend. It's the Great Scottish Run. It's in Glasgow and it's a big busy city HM. Not a flat route but not awful either, though it does start with a big big hill for the first mile. It's an enjoyable course and well supported. Read your Chicago pack and let us know how we can track you! I'm excited! Your race goals are good, solid, a new official PB is number one goal. You have to have a goal in mind that you know you CAN make, and you CAN do that no matter what else...
PS- I like Carter's race plan for you. It is wise. Here are MY thoughts. You CAN do 3:45. You would find it hard and it would be tougher mentally than physically. Your legs can easily do it but it's your mind that gives up. 3:50 would be a REASONABLE goal for you. If I were you I'd be going for that. Sub 4 is a great C goal for you, because you've only got it once before, and you'd still be happy to get it. You need to have more trust in yourself and the times you train at. Your training times are waaaaaaaay ahead of race times for yourself... what that says is that you're fit enough to race faster but other things prevent you.
Robert- good luck for your parkrun. Hope you smash the PB! Don't take off too fast...5k is easy to ruin yourself over! Sorry you didn't get into London.
washwood- glad for you getting into London! Do you think you'll do it/Manchester/both?
Well a manic week here. I have just been hit by thing after thing to deal with at work, and haven't felt great either. Sleeping rubbish and feeling run down. So I haven't done any running till today. Monday-Wednesday I had planned at least one run but it just didn't happen.
Today however I got out to the club run, it was 2 mile warm up, 2 mile tempo, 1.6 mile cool down. Did the 5.6 miles at 8:21 min/mile average, so the tempo portion was pretty storming. It felt good and refreshing to be out again after a tough start to the week. This weekend is the Great Scottish Run HM and I will be hoping to hit around 1:48-1:50. (with a secret goal of 'if I feel good just run like hell and do even faster')
Carl- thanks for the race list, can't remember all my XC dates but will update you soon.
Carter- in terms of HMs... only one entered right now is the Great Scottish Run on Sunday. I don't think it'll be particularly quick but I'll give it my all. Sure I will find one soon to test myself on! Well done for managing around the circumstances just now. Sending positive thoughts to Mrs C that everything goes smoothly, easily, and as comfortably as possible.
Robert- haha re: framing watch picture... I've only hit a sub 7 mile twice I think... once in my most recent parkrun where I got a PB of 22:05 and one of the miles was 6:59, and once in the race at the weekend as mentioned. NOT a commonly seen stat on my watch! and I LOVE your suggestion of putting yesterday's race in the books as a 'trail PB'. You're a genius! Well done Mrs R for a great fought out race. Well done to you for making a big difference to the runners' experience. Good target for your marathon too. Start slow- don't waste your legs early on.
My little legs are pretty knackered after two days racing on the trot. So a nice rest day today. Back to club training tomorrow. It's a mile warm up, 2 x 2 mile efforts, and a mile cool down. Sounds highly unpleasant!
washwood- you're right, a sub 7 min/mile is always a grand sight even if I should've slowed it!
PS- glad you're feeling good! Now take it easy till race day. You've done the long slow slog. Enjoy some short, faster, runs and a good bit of TLC and resting up. Get to race day ready to go, and full of energy. Doctor's orders.
Carl- you've had a big week. Scratch that- big few months! But no wonder you're tired. Don't think I've ever done 47 miles... pathetic I know! Well done.
I had the East Neuk 10k today. It is a very 'clubby' race with a heavy club presence and some great runners. But a nice friendly race too. I hadn't run before but had heard good things about it.
Legs slightly tired from yesterday but not too bad after a little warm up and move around. It was a stunning day here reaching about 19 degrees and strong sunshine. Beautiful for late September.
The 10k is an out and back course. Mainly on farm tracks. Stony/grassy rough tracks through farmland. Absolutely beautiful countryside and looked all the better in the sunshine. Only 'on' road part was first and last half a km or so.
Terrain was quite tough to get good speed going on as you had to really watch where you were going and it was quite rough and uneven. However, on the plus side the course was fairly flat. A few long gradual uphills but nothing major so that was good.
Wasn't targeting it for a PB (current 45:47) but knew I could still get a good time as I was feeling good and healthy and no curry the night before Thought that around 47 minutes may be feasible.
As it was out and back, once we got to about 4k and started to see the winners and fast runners coming back on the course, I started to count off the ladies. By the turn around point at 5k I was 30th lady (just over 100 ladies entered I knew).
On the way back I overtook 5 more ladies and some men too. I was feeling strong even though it was a tough race. Two of the ladies I overtook were in the final 100m or so. But you have to run right through the line don't you... so I didn't feel bad.
Finished in 46:45 (official) 25th out of 104 ladies and 100th out of 243 over all. My second best ever 10k time so pretty happy with that.
Carl- good to hear the taper has begun... after a solid training period you can be relieved and enjoy it I'm sure.
Robert- good luck to the missus and let us know how she gets on. Fair reasons for wanting you to marshal.
washwood- great 12 miler race. That's an unusual race distance. Speedy despite the hills! Great form just now.
PS- really solid run, only 2 minutes off your PB... that's pretty decent for a HM! Looked a beautiful race and you performed well. Bring on the marathon for you I say...
I did the road relay race today with the club, part of our women's B team (teams of 3). Me and another girl did 1.8 miles of the course as a warmup so we got to know it. It was very hilly. After doing our warmup I said to her I reckon pace will be about 15-20 seconds slower than 5k PB pace, given the hills.
Well it was tough but at least swiftly over with given only 2.7 miles. I finished in 19:34 and a 7:20 min/mile pace. 5k PB is 22:05 or 7:06 min/mile so I was quite accurate with my predictions.
Really tough but I felt I ran well and enjoyed it. First mile in 6:59 though... so did take out way too fast!