Careful.... as in 'Bus' careful by clambering up lots of mountains?!
Deano, classic stuff, your track pedigree never ceases to amaze me! Then a cheeky 400 on tired legs in a 'casual' 55s! Sweet Jesus!! A 9:15 is still shifting though time wise. I'm always astounded how you ramp up the pace in races. I just can't do it even off a slow run race. What do you have your eye on race/distance wise? There's a quick 10K in November, the Cheshire 10K it's called. I'm giving Leeds Abbey dash a year off I think!
Bus be careful with that pesky plantar and tight abductor!
Sounds promising Iron? Achilles injuries can take some care to keep at bay/treat.
Did a 10K today, it was the 'reverse' race of the 10K MT I won in March. 2 lads from my club turned up and pipped me to it so I was third for an all Vale Royal podium. My time was 38:20, over a minute quicker than last time (when I was very ill!). 50 miles for the week.
Entered a 10K track race next Saturday as part of a BMC event... not sure if I'll do it. I can only imagine a sub 37 would be a struggle at the moment.
Lit, sorry I didn't realise your on the full whack! So credit where it's due!
Bus, it may feel it didn't go well but 6-12 seconds per mile isn't a write-off. Tempos are hard at the best of times so you may want to feel your way in with some short MP runs, as SG suggested.
I did something along those lines today:
2WU, 6 at MP (6:40, 6:41, 6:37, 6:46, 6:39, 6:26), 1WD with strides. The 6:37 was downhill, the next mile at 6:46 was going back up! Nice rest day tomorrow with some athletics on the telly tonight! Feet up job.
Dachs, I can second what Deano said, the 3000 is a funny beast for us road types. I never get near what Mr McMillain has planned for me. But it seems that a 9:15 is about right? Still a cracking time pal.
SG, good to see those cheeky 5min HM/MP session are back, although not ramped up to the full 45 . Almost back to full intensity now then? You back on the M man plan? You're right about fast races up here, you don't have to wait too long at all!
Deano, you doing any of your road relays? I'm doing the north west and the northerns but our teams are stacked now the whippet kids are 18. Jesus, our team is full of sub 8:45 3K lads and big Stu is the 'weak link.' I'm in a 'seniors' team which goes head to head with a 'junior' (U20) team.
Matt, already said well done on FB but again, silly stuff! You getting tempted into a full marathon?!
For me, I'm getting along ok. Just really lack consistency. Hopefully when I get back to work It'll all settle down, I run best over winter too. Love the XC season.
Did a 16 x 1min (1minrec) session on Tuesday. Was covering 300m, and jogging 100M which worked out well. Last 300 was in 49 So obviously I'm still in ok shape. Just need to add in the long runs as they have been soaked up by hangovers this summer!