Great time considering the condition SC with some cash to boot.
Solid outing there Scott given the wind. Hate running in the stuff.
Glad you're ok AG. Sounds as if you were lucky to escape serious injury. Fair play for racing the XC too!
Bus, I've done that once or twice recently. Got to the end of the cul de sac and turned home. Missed quite a few morning runs too with just knocking my alarm off and going back to sleep.
I did the cross challenge XC at Sefton park yesterday which was the trials for European xc champs in france. First 'race' since the summer really. Barring a 5k relay, all the other stuff hasn't been eyeballs out so was a bit unsure how it'd go.
Stood right behind JonnyD on the start line before he disappeared into the distance at the gun. I must've been about 300th after the first mile which was a 5.22!
Reminded me of Leeds abbey dash on mud with the depth of the field.
After the first half a mile I don't ever recall being overtaken which shows I paced it pretty well. Love just chipping away through the field. Ended up 140th place and averaged 5.45 min miling which I'd say was a fair indication of where I am.
Forgot what it was like to really hurt myself in a race.
Tom, that's a great 10 miler. What's your target for Manchester again? If you can casually knock out 10 at that pace then I'd say you were in a pretty good place.
Although I didn't do a spring marathon last year I did a bit of running with a V50 was training for Manchester. His target was to break 3 hours yet in very early Jan I did my long run with him which for me was a 14 miler comfortably at 6.20 pace.
I told him that if he could run 14 miles at 6.20 pace so early in his build up then he should be looking at breaking 2.50 and not 3 hours!
My biggest block of MP miles was 3 easy, 7 at MP, 3 easy then the final 7 at MP during a 20 mile race. It worked out that my average pace for that run was the exact same as what I averaged for the marathon. 5.54.
One thing I did do was to push my weekly mileage beyond what I would usually do (70mpw) and I did 3-4 weeks around 100mpw, peaking at 108. I really thinki benefitted from build stregth and a lot of those miles were easy miles. It feels strange now doing around 60 as it feels as though I'm hardly getting out of the door!
The school of thought I think is that the body holds around 2 hours of glycogen in your muscles. If you go tearing off faster than you're body is capable of then that 2 hours becomes a lot less. Obviously not the same for everybody.
People replenish their diminishing energy stores with carbohydrates, with gels being the usual form as they're easy to digest as opposed to solid food.
I took 3 during Leicester marathon and at 7, 13 and 19 miles. I knew the gels were ok with me as I'd used them before but I really just copied when someone else took them and see if it worked. I wanted to get one in early around 40 mins so i wasn't leaving it until my energy stores were already on the way down.
Seemed to work for me although I never actually practiced during training though barring using them in a 20 mile race. Can't remember when I took them during that.
Get the marathon pencilled in SG! You already do a shed load of MP stuff!
Must admit, when doing blocks of goal MP stuff I tried to hit low 5.4X although it never actually felt comfortable in any session I did. That's prob the reason I never managed it.
Looking back to the 20 mile ace I did that I split up into 3 easy 7 at 'MP' 3 easy and 7 at 'MP', I averaged 5.54 for the 20 miles which turned out to be what I averaged for the marathon.
Like Dachs, when I ran my half PB I did 3-5 hilly 10 milers (about 900-1000ft of ascent) and averaged just under 6 min miling but that was turning myself inside out. I think doing them and it being coupled to doing 5k volume track sessions as I was trying to PB there it meant the first 8 miles or so of the half at sub 5.30 pace felt a doddle.