Muss - looks like you're putting the work in, including a fair bit of faster stuff.
PP and CC2 - well done on the season's bests, both of which I expect you'll improve on pretty soon.
ES - can't complain about a PB! Made it into a nice long run too.
3000m for me on Saturday went well. I took the lead after about 600m (about 71s first lap) and ran fairly consistent 72/73 laps, but could hear one guy on my shoulder the whole way. He seemed to be slightly yoyo-ing though so I was hopeful he was struggling, and luckily he was, as I could only muster a small increase in pace at the bell but that was enough to drop him. Not sure of the final time yet, but I heard 7:52 shouted at the bell so I expect around 9:03. PB is 9:06 so unless some weird timing happened I should have improved on that. Kms were 3:00, 3:01 and probably about 3:02. Cycled there and back (only about 12M each way) to make it into a decent amount of training.
Then 20.5M off-road yesterday - not fast (just under 8m/m), but after the knees started to feel a bit sore at around 14M, I started feeling better again at about 17M and got into a nice steady rhythm that I think I could have maintained for a while longer.
1. The Garmin won't be able to give you a good VO2max estimate 2. VO2max probably isn't a great predictor of marathon result as TT says.
If you combine those two things, the error bars would be pretty massive I would have thought.
CD - 1.9M? I bet that hurt.
Race went well last night - looked around at the start and several fast guys had turned up, meaning I was probably predicted 4th or 5th based on previous results. A pack of 6 quickly formed and I felt fine sitting at the back. Around 3k someone pushed on and I was surprised that a very good XC runner (beat me by several minutes at the county champs) was dropped along with a young guy who beat me a few weeks ago, plus another guy I didn't know, so we were down to 3. I was letting the other 2 go a bit on the steeper hills and then reeling them back in on the flats/downhills (trying to moderate my effort). Around 6k one of them put in another effort down a hill and I went with him, dropping my clubmate. With a mile to go I felt OK but I knew the other guy was going to kick again (he's usually beaten me fairly comfortably), and when he went again with about 800m to go I couldn't go with him, but hung on for 2nd.
Not sure on the exact distance, but it was 27:54 for around 5.3M, with some chunky hills and mainly on gravel paths or grass. Absolute time wasn't important, but I was about 15s faster than last year and beat a few 32:0x 10k guys. The last fixture is a reasonably fast road 10k, so would be nice to get a PB there (which I think I should be able to do on current form).
Wardi - that sounds frustrating, but the injection might get it sorted. My wife had an injury a while back and it was an unbreakable cycle (inflammation causing it to be irritated more, so more inflammation etc.), and a cortisone injection sorted it.
Well done to those that ran yesterday in the heat (although can't have been too hot up north!). I went out on the bike for 45 mins easy - 33C.
Thankfully a bit cooler today for the race this evening, otherwise it might have been carnage. I tend to do OK in the heat so might have actually favoured me, but still would have been unpleasant.