Lorenzo - just want to pass on my congratulations for the excellent time!! well done and welcome to the sub 3.30 club!! enjoy a well deserved break and bask in the glory.
not that i am yet a member of that exclusive club. i still lurk on this thread though and have my nose pressed against the windows of the sub 3.30 club, hoping that i don't get exposed as a fraud and intruder. one day soon though, i shall be a proper member. i have applied for the ballot in london and will do prague if i am not accepted.
just an easy 7 miles on the treadmill for me later today, with a few 400m @ 10k pace thrown in to keep me sharp for sunday's 10k.
hope everyone's monday has started as well as can be expected.
Rowan, welcome back mate. i don't think it is you making excuses, as it was clear from the splits that MTR was posting that you were injured in the second part of the race. the times were so much slower than your training times. things happen. i have no doubt that you will come back strongly from this.
AR, with the right training schedule, a sub-3:30 is well achievable. that's an impressive 10k time.
Smiffie, as predicted, the speed session was awful!!! I managed 4 x 1000m @ 14.6kph with 400m recovery jogs in between. then for the some reason, i decided it'd be a good idea to run the final 1000m split at 15kph (dohh!!!). i managed only 500m before the burning in my legs and lungs got the better of me. still, should be good preparation in keeping me sharp for the Brighton 10k on 18th Nov..