Thanks for the heads up on the Parkrun results.They must have striped out Baby-barks result and I only wish I had a print screen. At least I've the results email to show her in years to come.
SJ - With the last rep being tough shows what a good interval session you just ran.
The Cookstown HM went well today as I finished in 1:22:26 for (a fluky) 6th place overall from 260. I ran 8.3 miles before at 7:50 m/m pace and 0.7 after to clock over 22 for the day.
It was a hilly course and missing a marshal at crucial junction meant I wasted about 10 seconds standing about before I guessed which way to go. I guessed correctly but two guys ahead of me went the wrong way, because I knew I was in 8th at the time and finished 6th without passing anyone.
I found out later that the guys who went the wrong way ended up running 15 miles. They weren't near the top 3 before going the wrong way and there was no age group prizes so at least they didn't miss out.
It's a rest day from running tomorrow which means a heavy weight session, ab workout and some drills.
VT - That's a great 21 miler banked. Cutting back would be the safer option but I'd not going to recommended doing something I wouldn't.
My average HR in the London Marathon this year when I ran a PB was 153. It's about 158-160 in halves and 160-165 in 10k's and 5k's. So I'm hitting about 87% max in a marathon and remember reading somewhere that elites hit about 90%. I just wish I had some running talent to go with my good engine!
I'm off to run the Cookstown HM soon in the lovely rain. It should be interesting as I'm running about 7 miles before it as my last 20+ miler before the Donegal Marathon in 3 weeks. Now the question is will I run the HM at MP or run as hard as I can?
OO - Good 7 miles with Junior - glad your having a good week
VT - Great running and monthly mileage. My max HR is about 175 with resting around 38. I average about 160 when racing.
SJ - Excellent aquathon and podium place. I wonder if you would have won if not testing your gear?
PMJ - Well done on the holiday running. I hope the pacing went well today.
Gul - I love that you slept in and still managed a great 20 miles by 8 am! Do you race to post once you get in the house?
I ran a Parkrun today pushing my daughter in a buggy for her first race. It was a bit of a nightmare at the start as buggies are requested to start at the back. I was held up badly and had to resort to the grass verge where possible. Baby-bark giggled and sang 'weeeee' during these excursions though.
I did manage around 7 m/m pace for each mile. I told them to press the button twice as I crossed the line as I have a barcode for Baby-bark. I'm proud to say she managed to overtake over 268 people and finish 50th in her first ever race in 21:49. She was first in her age group and has one of the highest weekly WAVA scores in the UK! http://www.parkrun.org.uk/results/topagegrade/
LH – Yikes, sorry about your injury woes. I’d certainly try the physio first!
VT – I follow the P&D taper which tapers the miles not the intensity so I never really suffer from taper madness. Oh, and I have a half marathon 8 days before the marathon which helps too!
Bike It – Ouch! I’m sure your HR spiked when you thought you were being attacked.
SJ – Great HMP/10k pace workout
Gul – Excellent monthly mileage and good runs
I enjoyed my MLR yesterday which was 15 miles with 6 at MP+20% and 9 at MP+10%. I think this type of run is why P&D works so well, as it followed a 16 mile double day including 5k paced intervals. The last few miles on tired legs replicates late marathon miles well. My average pace for the run was 7:28 m/m with an average HR of 129 so my fitness is definitely back after my holiday.
Another 10 easy miles this morning including 10 x 20 high knee lift drills. A short run back to my car tonight will bring my July total to 323.
Leslie – I hope you have good news about your knee
Birch – I hope your niggles clear up but well done on the 20 when you were not feeling 100%
Tony – Good 18 miler banked
Lorenzo –Nice holiday running. Enjoy!
Speedy – Great running and congratulations on the bronze bling especially after the 24 miler
Jools – Good busy weekend and hope you enjoyed the Diamond League
MsE – Great cake fuelled mileage
KR – Nice beach running and an excellent late night 21 miler!
GM – Great 6k in challenging conditions. Good hill session and good to read your knee problem is easing
GD – Glad your mojo is returning with a good session and your hamstring is giving you no more problems
SJ – Glad to read you had a good speed session and your hip is better
OO – Excellent Parkrun and double session
Bike It – Great interval session
VT – Good session in the heat. Belated Happy Birthday. I’m 45 and still running PB’s so you should have plenty of years of improvement yet.
Gul – Good 14 miler but it sounds like you’re a Garmin slave after today’s antics! J
My planned 23 miles at the weekend with 10 at MP + 10% turned out even better. I ran the first 18 miles averaging 7:40 pace then straight into a Parkrun averaging 6:10 pace. This was due to getting competitive racing a few guys for 2nd place which I won with a sprint finish. J Then another 2.5 miles home at 7:20 pace for 23.5 in total with the 7:20 pace feeling easy.
I totalled 83 miles last week and will be close to 90 this week before I start tapering for the Donegal Marathon. I had a good 11 mile session this morning including 5 x 4 mins all under 6 minute mile pace. I’ve 5 miles to run back to my car tonight and 15 miles tomorrow including half at MP + 10% (7:20) P&D style.
I’m running the Cookstown half marathon on Sunday and plan on running about 6 -7 miles before it for a 20 mile total. Then I get a well-earned rest day as the taper begins. Although my rest day will include a weights and abs session.
Badbark - I'm knackered just reading that schedule. What's the top target for you over the next few months?
I’m not targeting any PB’s for the rest of the year due to running 4 marathons in a 9 week period. However, I might try and run a sub 3 in all of them weather and course profile permitting. Once I recover from the last of these I intend on working on speed for a few months before going long again and targeting a 100k next year.