Race best practice: plenty of loos not too far from the start, with plenty of bog roll.
Ryan - Monster mileage! Any cut-backs planned? My biggest mileage stretch to date was 80, 97, 97, 80, 100 - but I was happy to drop down drastically from that in the build-up to Berlin.
Padams - Sounds like a well-pace race on the way to the "podium".
bainsy - Interesting session. Not sure I have a favourite session as such, but maybe my favourite "stock" session I've got used to doing more than many others is threshold miles on the track, usually 5 - 7 x 1600 w/ 30 seconds recovery. Feels like a good way of getting in a good volume of threshold running, and gives me a good indicator of form particularly for 10k/10 mile/HM races, which is about the range I think I perform best over.
South of the Thames "Junior" XC on Saturday over a proper XC course, based at a National Trust gaff at Polesden Lacey, near Box Hill in Surrey, and running over Ranmore Common. Proper hills! (623ft over 4.7 miles.) We won the men's and women's 4-to-score competitions, and I still haven't worked out whether there's an official 8-to-score for the men, but I was 7th scorer, 36th overall. I finished one place further up the pecking order for the club compared to the last race, and have an eye on who I'm chasing down next time. 16 easy miles along the river yesterday for a fairly gentle 50 mile week.
I'm getting back into the double-days routine this week. I feel fat and unfit! So a 10 mins jog to the gym and back today, with a half hour row in the middle. I'll be hitting the rowing machine at least 3x / wk all being well. Easy 7M later.
Jools - Well done on the probable PB. Going well post-marathon.
Leeds Abbey Dash is stacked like mad isn't it. Two sub-31 runners from my club alone and I know a few other Southerners who made the trip up. Chichester's not quite in the same league but another one that's obviously built up a good reputation, so I'm hoping to get dragged round in a quick time in Feb. Even third V40 would win me enough vouchers for a new pair of shoes.
I'm gonna get into the habit of a hilly fartlek every other week or so I think. Eased myself in with just 6 hills over 7 miles this evening (slight lack of mojo, don't want to beast myself before the next XC on Saturday, etc.) including 5 reps of Blackheath Hill. It's a bit traffic-heavy so perhaps not best for breathing in particulate matter, but Strava tells me I'm third on the segment, so that gives me something to chase, doesn't it? I'm thinking 12 miles incl. 15 hills (5 reps x 3 hills with a little scenery/recovery in between) will be good to build up to.