Made a one mile concession on my string of 14s for being a Saturday, so 6.48 13miler will do.
Saw local Gaz bounding out of his flat as I was coming close, and even doing 6.40 pace I wasn't making up any ground. I thought, I'm gonna catch him up and remind him he did a marathon 6 days ago, and maybe calm it down
Was going to ask you and SG if you wanted a social run this weekend but you are obviously away and I am not sure how social SG is feeling.
Cortina: I did Bushy in 2012 and have my parkrun PB from there: 17.55. Just over 900 runners that day so won;t be too different. You need to be up front at the start but the track is quite wide to start with so no issue there. By the time it narrows and turns you should be well spaced. Only tip is that it is up a long sweep of grass and there is a well won track down the centre and if you can get onto this it is much faster, so have a warm up there and check the track an see if you can hit it.
Old Trafford on Sunday, so long run has to be tomorrow. Has been too long since a run with you chaps, but I'd have to say 6 days after your marathon probably isn't the best time to factor It in. You probably don't want to be doing 12-14miles anywhere quicker than 8, and I need to get it in in 7s to be honest.
However, we'll find a summer "team" event for certain.
Shame May Bank Hol has come round a bit too fast. Given a month I'd fancy having a nice smash somewhere, and the first May bank hol used to be the day with the most race choices in the year! The usual debate, was could you do a Bank hol race, Silverstone 10k midweek, and Marlow 5 at the weekend. Just about bargained it once to do the 2 outliers, but with a cursory "don't expect to do more than averagely at both"
great work on the long run Bus, perhaps less good work on the refuelling
Simon, standard fast stuff from you, classic mixing your distance stuff too...one day will do some of that again!
Week 3 of "full training" continuing, with a classic 10x400 off 60 job.
200s are always fun and easy to smash very hard as it's so short, so 400s you're starting to actually have to hold on a little.
As typical of someone who hasn't done much track stuff for a bit, reps started too hard, then gradually settled. But the last one came off hard enough so all in all good work. Not sure if it got windier from midway, or simply you notice it more the further into a session you're getting
74,74,73,75,76 x3, 75, 77, 73
Didn't have the watch "locked" so managed to mess the recovery up after rep 3, meaning i had an extra 15seconds on that one rep, but probably doesn't make a huge difference overall. Clearly rep 9 was the body being "lazy", saving some for a bit last one!