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Cheers guys, indeed it's exactly how you describe DT, streaming now yet a head cold which was only half on my conscience for most of the week. Today's Parkrun seems to have been the catalyst to knock me right out! Good news with the physio there.

Hopefully things will pick up Simon and you will get the times you want before the season is out. We're you aiming for an 80% WAVA today? 

Talking age graded performance, it's just as well this particular athlete doesn't post here or on any Forums going from one of his interviews I read! Sorry if this has been posted up before but for those who have never heard of him or seen this WAVA before...simply astounding!

.http://m.athleticsweekly.com/coaching/how-they-train-martin-rees/ 

Also....good to see the mileage back to good levels YD!...may just take that step of running without the Garmin too Alehouse, think I need to have a few enjoyable runs without it rather than keeping an eye on the pace all the time. 

Edit: sorry for the typos this iPad wants to change every other word!

MIDDLE GROUND WAVA LEAGUE (March - June 2013) 

Calculator here: http://www.howardgrubb.co.uk/athletics/wmalookup06.html

82.02% PhilPub (Marathon, 2:35:54, April)

80.98% Velloo (5k 18:53 May)

79.47% Simon (800, 2:08.8, May)

77.35% Wardi (5K 19:52 March)

73.23% MrV (5K, 17:37, June)

70.16% Dr.Dan (5K, 20:22, April)

69.22% DT19 (HM, 1.27.07, March)

68.76% WJH (5M 30:55, May)

67.16%, BBB (5 mile, 34:07, May)

62.34% CB (5K 21:25)

57.16% Alehouse (5K 27:49 March)

Hi everyone, just updated the table for the first time. 

Phil, that sounds like a nasty crash. Hope you are now on the way too being fully recovered! As for a quieter few months, I think you earned that just a little bit with your dedication towards a great performance at London! 

More good progress from you CB! Good to see!

Great session Bob! You've certainly progressed a lot recently! More PBs ahead I'm sure!

Hi Andrew - you will progress a lot from those times with a bit of structured training!

Cardiff Parkrun today which wasn't good at all..being that its a fast course and I'm back visiting family I thought I'd give a crack of bettering my PB for this Parkrun which is 19 minutes flat. However, it was meltdown after the first mile with splits coming out at 6:01, 6:27 and 6:35...last 100 metres was in 6:30 pace and not even the sub 20 pacer who stormed past with 4 or 5 others could spur me on! Not even when he barked at me to not look at my watch!!!!!! Final time was about 19:42. Although it was fairly windy, I would not use this as an excuse! However, I have had a minor head cold whione oneone one more noticeable during the week and once finished, I felt like I'd been hit by a hammer! Ran into Cardiff city centre at a struggle in over 11m/m pace and have felt totally drained since! Either I need a break, this head cols has impacted on me more than I thought or I'm not doing something right in training....it's may be a combination of all 3! Hopefully it was just one of those days which hasn't happened in a while!

Brothers mate also beat me today despite clocking 22/23 minutes 2/3 months back....whilst my brother has just come back from 17 miles at low 7 m/m pace! In saying that, I'm looking forward to seeing if he can stay motivated to get a good 10k and half time in the autumn! As for me, think ill be resting unless I feel dramatically better by tomorrow!

Duck - sorry to hear of your time being invalid! Makes me realise how lucky I was to have my time added retrospectively for the mile race the other week with the lost chip ultimately being my own fault! However, with the form you are in...I remember your 5k PB is just under 18 minutes? Well if you are talking of low 17:XX ambitions now and with those sessions you are doing, there is bound to be some big PB smashing just round the corner!

Mr V - as Duck says, 2 mile tempo sandwiched between 15x400 sounds brutal and torterous just reading it alone!  Well done on the Humber 10k...sounds an interesting race and can certainly imagine it being very windy along there!  As for the cocky club...certainly not meaning to generalise everyone (and people I don't know) and there are one or two there who I have spoken to who are very decent, even the one who used to be in our club I can get along with....it's just when it comes to the racing, they are absolutely everywhere like some sort of army! Saturday's wind up of my one team mate running the 4th leg did no favours with my mindset though!

Bob - good luck with the session later! 3:05-3:15 is the pace I had for my first ever set just after Christmas when I did 8 reps! I remember the legs turning to jelly after the 6th rep! Will be interesting to see what splits you end up having!

Good to see the runs becoming more frequent now Dan and that the fitness hasn't suffered as much as you thought it might!

DT - last time I had a cold/virus I remember running a surprisingly solid tempo run a few days after it cleared....in some ways having a cold can conversely allow you to rest and feel even fresher with the next fitness push! I found that back in November anyway!

I thought it was a brutal session last night with a few club mates along a field close to the seafront until reading Mr V's session...

12x400 with 90 second recoveries ( roughly 1 mile w/u and 1 mile w/d). Fastest was the 3rd in 79 seconds which was too fast (5:18 m/m pace) and the slowest being the 9th in 85 seconds (5:41 m/m pace). Overall they averaged out at about 82/83 seconds or so (5:31 m/m pace). Apart from the slightly varied pacing with some of them, I was happy to have ended the last rep in 82 seconds (5:30 m/m) thereby matching the overall average pace of the session. Also the first time having tackled this specific workout so gives something to build on for next time!

Good Parkrun debut DT and provides a target to beat for the next time. Hope you feel better soon.

Sounds like a decent run out Bob on top of a challenging week! Certainly encouraging that you wern't a million miles away from your 10k PB in the time you passed through that distance either!

Solid efforts there with the 5k/Parkrun CB! Hope things go well up the Lake District!

Seen the video for the Fetch mile now Duck...great technique and form and it really is something seeing that one runner shoot off in the first lap! And well done on sub 5 minute mile...and agree in that you looked like you had a lot more in the tank in that video!

Sounds like a strong effort with the 5 miler Velloo! Sub 31 on a fast flat course should be possible? Has P & D training started for you now?

South Downs Marathon Relay went well on Saturday with my team finishing in 7th place overall (6th male team) with a final time of 3:11:12. For more of a social minded club, our team out of 4 entered was fairly strong in terms of the runners we had available. One of our clubs strongest and most consistent runners ran the 1st leg which left me starting the 2nd in a healthy 5th place. The 2nd leg start takes in a large hill for almost a mile which was ran in a solid 8:34 pace (was pleasing to overtake a few near the top). The next 3 miles or so were more about mild undulations along a gravel/concrete path of the South Downs Way with splits coming out as 6:32, 7:01 and 6:47. The last mile or so of the leg was downhill with the last mile coming out at 5:42 with the pace closer to 5:00m/m over the 2nd half of this mile as the downward decent continued. The right hamstring was a little tight after this and the heel sore later that evening as a result of sustaining that sort of pace combined with the road surface in this part of the course underfoot.  Very pleased with how the leg went overall and managed to gain a position taking us up to 4th at that point with just one runner passing me.

It was just a shame not to beat one of the local clubs who had a number of very strong runners missing on the day particularly since they have this swagger about them, this summed up at the end of my leg with one of our former runners bantering about how good they are and how he’d pass us on the 4th leg. Unfortunately, they overtook us in the 3rd leg. Will just have to target a few of their runners in some future races instead!