Thanks for the explanation on the RB handicap. Having looked through my race list I would agree it does seem to match what I would consider faster races, for example the three times I have raised the Abbey Dash it has been scored a 0.2, -0.1 and 0.3 and on each occasion conditions have been good, so I agree with the rating. Wetherby on Sunday was a 1.6 and I would say it’s comparable to other 1.5s - 1.6s on my list. I wonder if/how they consider rating less often raced distances? For example a 5 mile race with a slow course or in poor conditions would probably have a higher proportion of PBs than you would get over an equally tough 10k as people don’t race 5m often, so many runners would have a soft PB or are maybe making a 5m debut and would skew the handicap.
Anyway good to see Dr Dan and CB doing some training.
Thanks DT, yea I am in the Abbey Dash, though that’s not till November. I go on holiday on Saturday for two weeks, so training volume will drop a fair bit this month, XC season starts in October and maybe I’ll do a pot hunt race or a raced parkrun as I build up towards the AD. I haven’t noticed much difference in my performance between morning and evening races, though I am a reasonably early riser, typically I am up and about most days by 06:30 so I don’t have an issue getting going for a race early doors. Though there are plenty people who say they race better in an evening.
Good news that your legs are recovered ok Mr V, should leave you fresh for next Sunday. Not sure about the ranking thing, how does it work?
Josh definitely count strides in mileage! Take it easy, your calfs will get sore on the way back, just make sure you look after them, stretching foam rollering etc... Don't push the miles too much either. Good progress.
sounds like you can maintain on cross training then DT, that's useful. Today was Wetherby 10k, see below.
Forget the poor parkrun WJH. the big race has been and you have bigger fish to fry now.
Hard lines MR V, hard work in the heat today. Just chalk it off to experience and smash it next week. Too late for doubts now.
35:16 and 8th place at the Wetherby 10k for me today. That's a small PB but it won't count as it's a MT course, basically 2k continuous off road + a few bits of grass and other bits of gravel track here and there. Very warm today and a bit breezy, it felt pretty uncomfortable in the heat, plenty were stopping and walking, I also heard someone collapsed and needed an ambulance. Luckily I got involved in a race and other than looking at my watch at half way (17:28) I ignored the time. Took two decent scalps, one guy who beat me at my recent 5k pb and another fella who has been under 34 before and is a regular low 34 min 10k runner. So a good days racing and pretty satisfied with the outcome, sub 35 can wait till a faster race in cooler conditions.
Stormin run the other day WJH, well done, sounds like there is a bit more to come as well if the course was long. As for HM, sounds like you have your sensible head on re: targets. If you say your endurance is good right now and your speed is good from recent 5k PB, I would look to bridge the two with threshold work (10m – HM pace). Traditional tempos are great for this IMO, 4m at 10m pace, 5m a bit faster than target HMP or 10k at target HMP are great sessions and will tell you if your target is realistic.
Fingers crossed for the calf velloo, I never take money on runs, probably should, but I live in the sticks so there are no busses!
Mr V – what Alehouse says, unstructured fartlek, mostly stride efforts with a few slightly longer efforts (say a minute) interspersed to get the HR up a bit, but not too many. I’ve done 10k 10m and 5m 10m on consecutive weekends and have done very well both times but have kept the mileage and quality light between the two. If you get it right, you should be bang on for the GNR, I found the first race sets you up for the second very well.
DT, I am sure the bike will help maintain aerobic fitness, not sure about running specific muscular fitness. Maybe step machine or a Nordic ski type machine might be better? Hopefully you can get back to doing easy running soon, if you can do harder efforts on the machines for safety.
After a horrid run on Tuesday I had better runs on Wednesday and Thursday, rest today, still have the cold/sore throat but its much better, should be ok for Sunday. Problem is a family trip to a Zoo/Theme park tomorrow, so a day on my feet, hardly ideal the day before a target race. Luckily the race isn’t until 2pm on Sunday so I should have time to get my feet up.
Looks like some good running WJH, though I don’t approve of you finishing a mile race not gasping on the ground
DT – getting there in one piece is more important than cramming at this stage, tick-over workouts are the order of the day I would think.
Good workout Mr V. Regardless of exact paces as long as you ran roughly HM pace and picked the pace up, it will have had a positive training impact. Good work. I might nick that session. If you were concerned with hitting the paces as prescribed, then 2 x 15 mins with a short jog recovery between might make it doable.
8miles for me last night, it was a real struggle, breathing poor due to sore throat/cold combo and just felt leggy the whole way. I don’t feel ill at all, completely fine sat here now, probably just one of those runs, hope things pick up for the weekend!