Just for the record the 36min tempo wasn't continuous, it was in 5 and 3min chunks! Ric, maybe you're right. I've not been this pumped about a race for a while. Ah well. I'll chill out a bit more next time!! Ha.
Dachs, nice to have a chat at the beginning. Was a bit despondent at the end so probably not so bad I didn't see you! Glad you enjoyed your time oop north.
Bringing my rest day forward one, having an easy run tomorrow then having a parkrun blast on Saturday.
Had a decent enough run at Leeds, certainly back to a respectable level (for me.) I honestly felt I was in 35:40 shape, but for one reason it didn't;t quite happen.
First 5K was in 17:50, whilst that sounds ideal it had been a pacing nightmare! 3:26, 3:46, 3:25, 3:43 for the first 4K! So I got to 5K with tired legs after 'Kenyan surging' myself to death!
Final 5K was more consistent but I was 1-2 seconds off each K and time slowly slipped away. Last mile I was hurting big time. So 36:18 for my efforts. I had 10:07 K but that means sod all as it could be my GPS being a divi.
The race it's self was a sight to behold; 17 men under 30mins, 52 in side 31mins. I was 405th!
MASSIVE congrates to Dachs and a well deserved PB. A great run by Matt too but like me, it wasn't quite to be. That f**king flyover!! Annoying thing is I did a 36min tempo session yesterday and covered 6.45miles and felt amazing!!
Matt, not a bad little blow out before Leeds. I'll have a look at one of those races in the run up to Christmas.
Interesting what people say about diet. All year I've struggled then took a fruit and veg diary for 2 weeks. Turns out I ate 3 portions of fruit in 2 weeks (not including tomatoes). So I bought a blender and now have a fruit smoothie with almond milk, oats, chia seeds and lin/pumpkin seeds every morning, usually about 3 portions worth. The difference is incredible.
Lots of fixtures yesterday but resisted the temptation after 2 good sessions of:
Tues 8 mins, 3 x 4 minss, 8min, 4 x 30s. All at 10K target pace, the 4s a bit quick and the 30s were strides.
Thurs - 6mins, 4 x 1min, 4min, 4 x 1min, 2mins, 4 x 30s. Started at 10K pace then the rest was at mile to 5K pace.
Easy 10 instead of 15 today as the ease down begins for Leeds.
Rob, fantastic run and a 92% WAVA is unreal! A monster PB to boot, congrats. Just seen the results, the winner's time was crazy 29:11! A nice PB for big Stu as well. Great stuff all round.
After body-bagging myself doing 10 x 400 in 75secs on Thursday I got a call Friday asking me to be part of the Cheshire team at the Abergele 5 mile. The team was picked from the Cheshire qualified runners who had pre-entered, so it's not the absolute top runners as many did the 10K Rob ran. Still, it was a strong team and I was made up to have won myself a county vest.
I ran 29:28 for 20th place and was 4th (a counter) out of the 6 Cheshire boys. The race had 142meters climb so it was a toughie. Miles tell the story:
5:46, 6:00, 5:42, 6:39, 5:18. Last mile was painful!
Ran 12 miles at 7:06 pace yesterday and did 10 x 400 (1min) today with average reps of 75.5 seconds. Found it really tough today, forgot how hard solo sessions can be! Still it's nice to keep the 1500pace work up to date. If anything it reminded me how awful it feels at the last K of a longer race when it's lactic overload!
Matt, I've have a wooden spindle thing to role my foot over. It's like a weird pain/pleasure thing but loosens my tendons up very quickly. It was only 6 quid!