Still here, Stokesy old son. been doing a bit of moonlighting on the sub-3.15 thread with the kids in the big playground. Man, those guys run some mile!.
I'm still running. Did a 10k round Dorney Lake last weekend in blistering heat. The sun probably cost me over a minute. I did 43.02 but I know I can go sub-42 for 10k. Never mind.
I followed the race up with a 12 miler on Sunday, strength training at the gym on Monday, a hilly 7 miler on Tuesday and on Wednesday (this is sounding like a Craig David song!!) I did an interval session on the local track where I hit a 400m PB (1.15) followed by a mile PB of 6.04. Just shows that I am in some sort of form and was unlucky with the weather on Saturday.
I have a half marathon along the Thames in October and then begin winter training for the Brighton marathon next year. If I get into London via the ballot I'll do that too.
marrows: how about a pyramid type session? Nice short bursts as it's your first for a while and then increase the rep distances over the next couple of weeks?
Something like 200, 400, 800, 800, 400, 200 with 200m jog/walk recoveries and a mile w/up and down to bookend it?
I've been playing with these sessions a lot recently and can really feel the benefit. I go back to shorter burst sessions after building up to mile reps over a period of weeks. I never do the same session in successive weeks to avoid comparisons.
Rather than mull over the disappointment of not being a heat performer on Saturday,I ran again yesterday. Met a mate who is training for Bournemouth mara and was on a long run. His route took him past my house so I joined him for the middle part of the run, 10 miles were planned for me.
We mucked about with the route and I ended up doing 12 miles, longest run since April and my mate commented on how strong I ran. We varied the pace and attacked the hills. The temperature when I left home was 23 degrees and felt a lot cooler than the race on Saturday. Just goes to show how much the heat takes out of me.
A good base is forming and the plan now is to do the Thames Half Marathon in October. That should test where my fitness is before the autumn/winter marathon training.