Well done CB great improvements this year to go alongside the rediscovered mojo!
Some good training and recent 10k Duck even if not the time you wanted. Likewise with the World Cup here too.
Good to hear you might be coming past the worst of your injury problems Andrew, hopefully you can get some decent and sustained training in over the second part of the year.
Shame about Florence Mr V and am with you on the heat, it does me no good with running.
Hope there are more post injury improvements for you too Alehouse.
TR, was intending to reply a while back, I did have a foot roller and it seemed to have done the trick. It's a niggle that is not going anywhere though and is more a case of managing it! After a quality session on the track a while back it became rather sore for a few days, more so than normal. Bought a few new pairs of GT 2000s now, not so much a case of lessons learnt more just not having much time and lots of priorities over the previous few months. Hope you are not suffering injury wise either?
Looks like you are getting some decent sessions in DT (threshold sessions look pretty demanding) and a solid run at Castes. Have been pretty quiet recently what with not much going on. Mileage has been low and a 5 miler feels like 10 miler stamina wise over previous months. I did race a road mile at the start if the month which was poorly executed (Half way in 2:30 to finish in 5:35). That said, it's not my distance and a bit of fun. I do think that longer term that another marathon next year has to be my best hope of knocking more off a PB. Might do a 5k over the coming weeks/next few months and then its HMs and 10k races in the Autumn.
Nice one Scott, still a very commendable time. Conditions were indeed pretty much perfect for a mile. Saw you on the start line, would have said hi too but by that point the focus is kicking in for everyone...then heard from Ballesteros you'd gone right after.
Good run Ballesteros and good to chat again. It does indeed look like a few of us were a little slower than last year...Mike H a little too looking at the results for example? It was a little warmer than last year too so perhaps another reason? Scorching 5k too btw!
Lucky to get 5:35 to be honest, my pacing was embarrassing. Went through half way in about 2:30 from memory and the alarm bells should have rang when overtaking others I have no right to pass. About two thirds of the way in the lactate kicked in and then my arms (other side of the elbow) felt a lot of pressure. Also felt a bit dreamy and started seeing black patches in my vision as a result of the pulse rate going up! Was obviously overtaken by quite a few from two thirds of the way onwards and the race was over. Pretty happy to have come in when I did all things considering but very poor pace judgement.
Avoided the 5k after that and with an annoying plantar fasciitis niggle which has recently become more of an injury. Didn't affect the mile what with warming up but need to give it a few more days rest, seems pointless with longer term autumn targets in mind.
That traffic isn't normally that bad...took me 40 minutes just to reach Quay Street roundabout in Fareham 4/5 miles away and almost missed going to get things from storage! Bloody nightmare for everyone just for cutting a few poxy trees down by the looks!
Well done TR especially in far from ideal conditions. Good write up and every marathon is definitely a learning experience for the next one! I can say that being not as fast as yourself by any stretch...but after 4 marathons what with one bad, one extremely bad, one consolodating and my last being a fair bit better, I can safely say my body has toughened up to it. So can certainly relate to what you say about it being a very different distance in that respect! Even the nightmare one from a few years ago where some may not have understood the concept of continuing when in such a dire state has helped me with valuable experience over the last two...
Good to see the comeback gaining momentum Andrew. Hopefully you will get a decent Parkrun time under your belt over the next month or two!
Interesting points there DT. I have thought along those very similar lines with MP in training, although MP over the last two marathons for myself has worked out very close to overall average pace from when doing MP efforts at the end of a long run (e.g. 16-20 miles into such a run). Jealous of you running Castles and the last leg as mentioned before! I have heard stories of minibuses being driven by clubs alongside their runners with club mates cheering on/banging on windows, etc!
Things not so great here at the moment...got a bit of plantar fasciitis which is what Dan had previously I believe. Very painful today following a good track session last night but to be honest, it's been bought upon by my own actions (or lack of) in not making a purchase on new running shoes. That said, there hasn't been much opportunity but still a harsh lesson. It's been a niggle for a while on and off but is now almost a full on injury and first for a few years! Hopefully with a new pair of shoes on the weekend it will eventually dissapear on it's own accord. As for last night session it was 5 minutes on grass threshold (6:34) then 10x400 (75 second recovery between each) - all at about 3-5k pace with slowest being the first at 90 seconds and a random 7th rep at 74 seconds when tagging along with a group. Then there was a 5 minute on grass threshold to end the session (6:24). I am definitely finding the track much easier to running these sort of reps on my own and am learning how important it is to get a good warm up and stretches in. Simple things maybe (and maybe I should be taking on board advice from people like Simon more, etc), but I found it very notable as to how my threshold effort at the end of the session felt somewhat easier than the first.
Nice one CB! And yes you are more likely right! Feel a mess this evening, foot is sore and a bit of a headache! Perhaps I didn't drink enough water leading up to today (lesson for next time?). Good to see the mojo well and truely back for you. Sounds like your 15 second reduction may be achievable!