Afternoon guys - 37:17 & 4th at Forfar 10k for me today. Went a long way to slaying the demons of my bogey course today. Relaxed & feeling good through 5k in 17:50 then had some really strong headwinds in the second half (pushed like crazy @ 7k and ran 4:00 for that k!).
One of my training partners was 3rd and was 1:50 down on a 10k he ran on Friday. I am left thinking of what could have been... still a good day out.
Mr V - looks a good result from Darlington, as you say a big improvement on last year so good progress seen.
Josh, welcome back, I think to begin with it may be best to run to time (10 hrs/wk is a really solid figure to aim for to begin with, over a time period TR suggests of 6 months or so) primarily until you are sure you can handle volume.
DT that is a great threshold improvement. Very impressive.
So Thursday - what an evening. For my race I had a vague goal to really attack lap 3 which is where I have lost the most time before.
Settled through lap 1 in 9th place in 71.0. Moved up another place and hit 700m still feeling great then really tried to blast the third lap.
800m in 2:23 and passed 3 guys right on the outside straight after. Was closing up on 4th quickly too and passed him with 500m to go and still feeling good. Third lap in 71.4 which was bang on what I wanted. Kicked past 3rd with 350m to go and maintained it to finish in a pb.
Felt good and had a little left at the end. Happy to have run that time off of base work!
Then Haddington Half on Saturday. Unfortunately I suffered from Thursday and the course was not indicative of a pb, along with some pretty strong winds!
Ran 82:29 which on its own is 5 mins off my pb, but I did A. Run a 30s negative split, B. Passed 8 people in the last 5k, C. Ran the final 5M 80s faster than the guys I had been trailing for the first 8M, and D. Beat a 76:xx HM'er, a 35:3x 10k runner and finished 21st in the East District Champs.
Legs did not want to play ball and I was having to grit my teeth from 4M in. Was dropped around 5M by two guys who I could not reel back in until 10M, when I put in a long surge on a gentle downhill and found my legs finally waking up.
Couldn't get the HR up into usual HM territory until the final few miles. Overall a bit disappointed to have traveled to Edinburgh for the race, but going off others around me probably worth a high 78:xx so not that bad really.
Celebrating having a UK record holder in the family tonight - mum ran 5:40.07 to break the UK V55 mile record by just over 13 sec. Even 85s laps throughout.
I ran 4:27.46 to finish 3rd in the 1500. Pb by just over 4 sec. 2:23 at 800m and kicked really hard on lap 3 (which has always been where I lose time). Gained 5 places and finished with a sub-52 last 300 (sub 4:30/m). Had a little left in the tank at the end but ran the race well.
Evening all - Glasgow wasn't half bad eh? Had a blast over the 4 days I was there, saw the man himself Rudisha, CS got a selfie with Libby Clegg and it was amazing to see Laura Muir & Eilish McColgan competing as well (I remember these two duking it out at university matches not so long ago!).
Not been to Glasgow airport I'm afraid, wrong side of the country for me. You're right on the M8 so I imagine the public transport service to and from is good.
Dan I saw you & BR running on fb, how are the Brillys doing these days? They haven't been around in a while.
Finished off last week just a touch under 80M, did what running I could while staying in Livingstone & hit 70M for this week (that included taking Tuesday off as we didn't get back in until 2am Tuesday morning from Hampden and were back out again 7am that morning).
Did 10k @ 5:59/m on Thursday which was harder than it probably should have been (around HMP effort), then today's long run was a pretty progressive 16M, had a good 5-6M section where I sat around 6:30/m with HR around 155bpm (83% MHR) & a few miles in the low 6:1x range without feeling strained towards the end.
I have a 1500m August 7th, pb is 4:31 but really not sure what to expect from it. Then Haddington HM 2 days later which is East District champs.
17:18 today which is a course pb. Pretty fast start but crept up from 8th(ish) in the early stages to 3rd by end of the first mile. Shadowed 2nd until about 4k coming up the second ramp then picked it up for the final mile.
3:27/3:34/3:30/3:31/3:13 (8:47/8:31 splits). Winner ran 16:34 and I was tempted to go with him... not sure what would have happened though! Happy with that.