LS21 - top stuff - sub 245 for sure next time as well!
TTock again nice work and nice report.
DanA - take it easy at 5 aside!
TT - does sound promising re ankle, hope it all comes togehter on the day. not much we can do now other than be healthy and get the right "head" on i guess!
Dachs/Lev - great work at cappage patch 10 - very swift. Lev you keep going forward very fast, woudlnt be surprised to see anothr pb even on the tougher NY course! Dachs - i am just repeating what worked for me at Abo really back in 2010 - that time i did 13.5 miles a week out, with 8.5 at goal MP (6:17s back then) and didn't seem to hurt come the day. yest it was only 6, and went more by HR than a goal pace so hopefully it's alright but i do have more niggles, and less miles under my belt than 4 years ago. Bizarelly if i look back to 2010, i am in almost exactly the same shape according to the "BPM" (beats per mile) measure that some who use HR monitors might know.
ON7 - well done at CP10 as well, still going some 59 flat.
awesome stuff great to see the quality results rolling in. Al_p top run, interested to hear whether you went for the win (having stalked results). Likewise DrD thats a massive chunk off your PB from an already good level, plenty more to come considering you weren't happy and not perfect conditions. RS well judged (and raced, nice report)!!! TTock nice solid sub3 there with a cold as well.
After TR's comment had to have a look at the results too, also hope LS21 pops in now!!
Looks like an even tougher day (maybe) in Amsterdam (windy and warm and humid so even the fast africans went a bit slower than normal) knew someone targeting sub 3:30 who faded badly to 4:14, ouch.
TJB - awesome. a PB on a tough day is awesome, sub 3 next for sure. Congrats, look forward to the full report.
awaiting those results to roll in whilst the little man has his nap!
out at sparrows this morning for final medium run before the lads "football" (after 2 full days rest and plenty ibuprofen to get on top of swollen knee - that seems to have worked yay!!). usual achilles pain and a bit of left hammy niggle (which i got on final mile of last medium long session), so hoping the hammy settles now during taper, should do i think with the little work i have planned this week!
so 13.1 miles done in 1:28ish, included 6 miles at marathon effort which came out at 6:22's. Will have another complete rest day tomorrow, and another on Fri, and rest of week just a few 5 or 6 milers i think, but not a lot now!
good luck everyone at Abo tomorrow!! 2 complete rest days here so i guess i am in taper. hoping my knee feels better on 12-13 tomorrow with maybe 5-6 at MP chucked in, but will keep a lid bit of a lid on it.