DT - Not too bad thanks. Did 20 minutes very easy yesterday with only mild discomfort. Will look to push it out to 30/40 mins tonight if it seems ok. Sounds like you are getting some reasonable miles in now.
Thanks for the link Skinny! Yep that's the race. It's the other side of the river from the metro centre, probably a 15 minute drive or so. The surface is ok. It is a bit lumpy in places with a few potholes but it doesn't really slow you down. Just need to watch your footing in a couple of places. The main issue is its very exposed so if its windy its not great.
Thanks guys. No running for me since as I seem to have tweaked something in my groin doing the race. Doesn’t feel serious but I reckon another 2 or 3 days of rest will be needed before I can try an easy run. Probably no bad thing to have a short period of downtime. But of course you want to kick on when you are in form!
Dan – Nice effort given you are still in recovery. What’s the next race you are really targeting?
Dt – Progress of a sort and at least you can keep ticking over in the meantime.
Chubby – Sounds like you’ve got a bit of consistency going there. Nice to see the pace coming back.
Thanks Andrew. Yeah I have a 5 miler in 3 weeks which is a fast course, though exposed if conditions are bad. Also a 10k just before christmas but that's super hilly and just for fun. Might squeeze in a x country as well. My club are organising the north eastarns so I should do that but its a tough, long course and I hate x country! I also wouldn't mind trying to take a bit more off my 5k time. So a raced parkrun or the final club 5k of the year are both options! Basically quite a few things to focus on really
Andrew - Agree with the others. A 2K time trial probably isn't the best tool to judge anyway. Just run at whatever pace feels comfortable. Once you've got a base established and are reintroducing sessions you can start to worry about pace.
Duck - Hope Abbey Dash went well for you!
So Brampton to Carlisle 10 miler for me today. This was a bit of a target race so I wanted to do well. Conditions were good and I'd had a mini taper so no excuses! Didn't feel great during the warm up but that's often the case after a couple of easy days. There were 3 of us aiming for sub 60 so we started out together and settled into a nice sensible early pace. I was expecting a flat course but it was more rolling with lots of small ups and downs. A fair course though and the ups and downs help you to keep concentration. I felt very easy and controlled for the first few miles and was really enjoying things. Seemed to reach the halfway point in no time at all. Clocked 29.42 for the first half so all in hand at this point. They had a 10k marker as well and I noted 36.50 at this point (the easiest sub 37 I've ever run!) At mile seven one of my little group pushed on and this made me worried my pace was dropping. I decided not to look at my watch again until the final mile. The next little section was tough and I was worried my pace was slipping. However when I hit 9 miles I saw I was on 53.30 so sub 60 was pretty much guaranteed. I just got stuck in at this point and gave whatever was left. A final mile of 5.50 and over the line in 59.21. Really delighted with that. I knew sub 60 was doable if I had a good run but I hadn't expected to do it so comfortably. Also pretty much perfect even splits, despite the second half of the course being tougher than the first half. Plugging that into Macmillan is now predicting a 35:30 10k and a 1.19.10 half. So hopefully some updating of other PBs is in order! Also finally got to meet Dr Dan after many years! Though I have to apologise for rushing off at the end to make sure the bus didn't go without me!