SG - did you do that off 45s recoveries?? That is pretty tasty.
Dachs - awesome tempo run!
Good session Ric.
Probably missed some others, sorry...
Nothing for me yesterday. Planned 4 mile recovery run didn't get done due to a busy family day and getting home late. (More in that day and later home than I'd been led to believe...). I'll get it done on Sunday instead though hopefully.
Hill reps planned for lunchtime and 16 miler tomorrow.
SC - I'm not overly familiar with hills in London, but Parliament Hill perhaps??
Pete - I was thinking something fairly similar there - to have a 5k PB at 5:45 pace but a 10 miler of 58:44 is an absolutely awesome conversion. I've never raced a 10 miler but I think I could go under an hour these days but it wouldn't be easy. My 5k PB pace is 5:37, 10k PB pace is 5:50, so pushing up to 10 miles, I reckon I'd be pretty delighted with 5:55 pace, which is 59:10! In fact, McMillan converts my recent 3k, 5k and 10k times up to just over an hour for 10 miles.
SG - I just do the reps as prescribed but I was glad of the watch beeping at 5 mins on each rep as it was tough this morning!
Re: the grammar point. Apologies. I'm a bit of a grammar pedant myself but I think that's one that creeps in for me. I think that's how I would say it and I think it's how most folk up here in North East Scotland would say it but I do accept that it's grammatically incorrect...
SG - your post made me think and look back at last year's Po10 as I had a run of Parkruns over the summer where opportunity just arose, so I jumped in last minute. I normally have to plan in advance to do these things. However, my run was less impressive - I did 3 in 3 weeks. With another 3 - total of 6 in about 4 months. Not particularly prolific!
Tough session this morning!
2 mile warm-up including 4x 20 strides (more like strides this morning than flat out efforts...) - aiming for 1 mile pace, so round about the 5mm mark I suppose. In a 20 second rep, there's no way I'm looking at my watch though! Came out at 5:05 / 4:58 / 4:36 / 4:58.
Then "cruise intervals" - 5x 5 mins off 1 min jog - target 5:56-6:01 pace. Came out at 5:55 / 6:01 / 5:59 / 6:06 / 5:57 (with the 2 above 6 being more uphill than downhill).
Legs were absolutely knackered at the end of that. 1.5 mile cool down was slower than 9mm pace!
Got the rest of the week's plan in last night and it's 5 mile recovery tomorrow, 12x 1 min hills on Friday and a 16 miler on Saturday.
I have only ran 14 miles maybe 3 times since the marathon last May, with a good few 13 milers and loads of 12 milers. 16 miles seems like an awful long way... Marathon training has started