PL3 for my sub 3 a couple of years ago I was running 7.30's as a max for my long runs.
Nice long runs TR & Jimbob, up to 20+ early in the campaign.
Good week training for me. 10 with 5 @ HM pace on Tuesday with the Hm part coming in at 5:5X laps. Runs of 14 & 12 miles on Wednesday & Friday at 6:5X average, followed by 18 with the final 10 @ MP today. MP was nicely under control for the 1st 7 miles, then hit a short sharp incline that really took it out of me & turned the 3 into a real battle. Thought I was gone on the last mile but just about clung on, felt pretty grim after, kept all the MP miles around the 6:15 mark though. Just under 70 miles for the week
Some good long runs going on. Got out for 18 yesterday, which I think is the longest I have run since my spring marathon in 2012, also beat my weekly, monthly & yearly records, so it's fair to say it's been a good December. However I have picked up my first injury, caused by the HRM rubbing against my chest which is now rather sore. Odd as I haven't had any issues up to this point, I suspect the battery cover is the offending item, can this be taped up without affecting the performance of the HRM? Or should I be applying Vaseline (or similar) to my chest?
I had a vey similar run to Mr B 16 miles with 8 @ MP (P&D 55-70), managed to keep them all at 6:15 or a little quicker. Not decided on whether or not to go for sub 2:45 @ London but after today I'm certainly not ruling it out
Padams I only packed the spikes, regretted that when I was shown the course before the start, I would have joined you with the trail shoes. As you say good course, had more to it than I thought. I was 73rd in 30:4x, just held off one of your team mates with a sprint finish. Felt I could have managed a 4th lap at the time, which probably would have suited me. However 10 miles into my run the next day I was glad we only did 3! The top end of Chiltern League is quick so I would say 16th is going well.
CW I suspect now that I have broken through the 2K barrier it will become a minimum expectation, sounds like you might have found that this year?
AW A few club mates of mine were at Andy Reading yesterday & commented on the wind. I ran it last year & it can be pretty brutal around that airfield.
Nice park running Wardi & LD & some great rowing PP
Hope the calf recovers quickly Jools
XC for me yesterday, tougher course than expected though thankfully not too muddy & relatively short. Think it was a reasonable run, never easy to tell. Took me over 2000 miles this year which is a first for me so that was pleasing. Felt it on today's 13 miler!