Good to see some of those classic monster sessions going on, in particular from Lev and Al_P. Lev, re your question about faster than MP, I always do some because I'd get bored otherwise. But you're quicker than me over a marathon, so that doesn't necessarily help.
Good to see you hoovering up the old fella prizes Jimbob.
Good also to see selbs running consistently at last as well.
I had a stab at a quick 3000 at Watford on Wednesday. I hit my target of 9:15, but felt afterwards that I could have gone considerably quicker if I had pushed a bit more, so maybe it was a case of underselling myself with the target a bit. Looking towards a forthcoming half marathon, I've started adding some faster stuff into long runs, so today's 15 was a bastardised version of the kind of thing TT does, including 2 miles @ threshold, bursts of 1, 2, 3, 1, 2, 1 minutes, and finishing with miles of 5:42, 5:55 and 5:29. Think I may have accidentally got myself into good HM shape.
Matt, some of them do some seriously hardcore sessions and mega mileage. Mind you, some of them knock out sub 3s on barely any mileage at all, with a bit of cycling. Plenty of different training philosophies on that thread. One thing I would mention is that many (not necessarily all) of those who do monster long runs and sessions run phenomenal marathons but have shorter distance times that don't match up. That's fine for many of them because they're marathon runners first and foremost, but might be something you'd want to bear in mind.
Bus, tempo sessions are about effort, so if you weren't feeling it today for whatever reason, it'll still have been a good session.
Pacey last rep SS!
SG, yep, it was 3 heats, with 9:10 being the cut off for my heat, so there was no-one setting a fast pace to try to hang off. I calculated that running the entirety of the first mile in lane 2 =28 extra metres, which is 5 seconds. I should have gone straight to the front to get the inside. Oh well. Matt, there are a couple nore, but I'm more in HM/10k related training at the moment, so we'll see.
Just back from Watford open 3000. I aimed for 9:15. I ran 9:15.39.
However, I actually feel a bit frustrated, because I think I completely misjudged it. My last 3000 I started with a psychotic 68 second opening lap. This time I was too slow, 77 instead of the 74s I needed. This put me in the pack when I should have been near the front of my heat. Ran the first 4 laps in lane 2, verging on lane 3. Then, in the final 3 laps, when it had settled into a leading group of 4, including the great GB prospect Bobby Clay, I left it too late to push hard and finished 3rd (behind Clay and another quality young woman, Amy griffiths), feeling far, far too fresh. At no point did I enter the pain box. I should have tried to smash the last 3 laps, not leave it to 600m to go, because I don't have the pace to make a fast last 600 really painful.
Oh well, almost a 10 second PB, I just wish I hadn't run like a numpty.