DT - Glad injury feels ok and I agree that light running can definitely aid recovery. PB is 83:52 ran when rather ill at last year's GNR. Should therefore be pretty easy to beat although I'm slightly concerned I'm coming down with something again. I get ill every year at GNR time so its not surprising. Edit: Just realised I ran 84:11 three years ago, so I've got hope I've improved at least a minute per year!
TR – As DT says anything up to 0.5 is PB course/conditions. If you are PBing when it’s over 1 then you are flying! I think it bases it on the performance of everyone who ran relative to their PB or other races times. So it takes into account conditions, etc as well as the course (i.e. the same course may well rank differently each year). I’ve always found it tallies pretty accurate with my perception of how hard a course was. Parkruns are the exception as most people don’t race them it therefore ranks them as harder than they are.
DT – Yeah the same I think. I believe 1.20 for men and 1.30 for women. Again they go off your predicted time and don’t check as obviously I haven’t run sub 1.20 (yet!!)
Dan – Good to see you back. Still a pretty decent months mileage, even if a little down on what you wanted.
Alehouse – I’ve run it a few times now and never had a problem with traffic. Last year they added a generously titled ‘fast paced club runners’ zone and I started there. It was a fairly small zone and only half full so a very smooth passage at the start. I’m in there again so it should be fine. But you are right, if you get stuck in the wrong zone you are in for a frustrating race!
TR – Excellent running in tough conditions (I see Run Britain gave it a 1.6 which suggests a pretty slow course/conditions). You’ve been recording some good finishing positions as well recently. No doubt you’ll be sub 35 and then some very shortly.
DT – Yeah I generally prefer later or evening races. I definitely feel like I run better though not sure if results reflect that.
The upside of running badly yesterday is that my legs don’t feel half as bad as they might do. Will definitely be following advice and taking this week nice and easy. There were some cracking results from some of my closest club rivals at various races yesterday so I need a good result to avoid falling behind!
WJH - Those bad days happen- best they happen in a park run and not a race. Your earlier 5k shows you are in good shape so hopefully you can carry that form into your 10k next Sunday.
DT - Fingers crossed you make the 10k ok. A bit of a break like that can sometimes work out in a race like it did last time. Given the fitness you must have banked with all that tough training I think you've got a chance of running a quick one.
I had a shocker today in my 10 mile race and would have dropped out had I not had to get to the end some way or another. Tough course and hot which may have paid a part but nonetheless doesn't explain why I ran quite so badly. I'm not too bothered as it wasn't a target race but it has now raised a question in terms of how I approach the GNR next week. I was hoping for a good run which would give me an idea of the kind of pace I could do for a HM. I figure I'll probably just ignore today as too bad to be true and go with my original plan. There's a group form the club setting off at roughly 6.10s. So the temptation is to go with that but I do feel rather less confident about if after today!
Just after a bit of advice. I’ve get a 10 mile race on Sunday, then the GNR the weekend after and just wondering what to do between the 2. I can’t run Tuesday so I’ll have to do any session on the Wednesday. Would people keep it light as opposed to a full blown session? Everything else will probably be easy with strides chucked in at various points to keep the legs turning over.