Well done on the double Pete. Not sure how you manage 2 in 2 days.
Looks like a bit of a mini thread meet at the nationals in a fortnight as I finally dusted off my racing shoes. I ran in the northerns yesterday in what was supposed to be a 4 mile leg at the running track/stadium next to the Etihad.. Think it came out at around 3.5 mile. Had a brief chat with RobT when I first arrived and good to see him back racing. Team was hoping for a top 10 so I didn't help matters on leg 4 that despite a 5.01 first mile I was overtaken before even leaving the stadium which was 300m in.
It was a clubmate of Steviesee who I knew was quicker than me so pointless burying myself to stay with him as I'd have gone backwards after 2 mile. Ended up in a bit of a battle with another chap early on who I managed to get past and think I gained 2 places. Mile 2 was 5.08 and mile 3 was 5.13 but both them included a lap of the car park at the bottom which was exposed to the wind and the gradual rise back up to the stadium. Not sure what the last 1/2 mile or so was in as I kept my watch going for the warm up/down.
Ended up running 17.44 which I was happy with. A few local lads who have been running well (sub 16 and sub 32) were all around the same ballpark so despite not racing it looks like the 70 mile weeks and lots of hills have put me in ok shape. Hopefully a good few weeks of training, track, XC etc and have a good end to the year.
We ended up 11th so always good to see Barlick Fell runners in front of some big city clubs at the road relays.
I'm exactly the same as Bus, and if that makes me mental then you can't be too dissimilar. my last 11 weeks mileage has been
84.5- 68.4- 78.7- 77.3- 70.4- 80.1- 70.9- 72.8- 70.3- 70- 70.2.
That 68 mile week still irks. Haha. Over 60000ft of ascent over the 11 weeks too which should put me in good stead for a fell relay in a few weeks.
Like Bus mentioned I had a cracking weekend up in Fort William watching some mates run the Ben Nevis race. Decided to have a run up on Friday tea time and only passed a handful of people with not a soul at the summit. Took me 66 minutes to get up there although not on the race route.
Rehydrated around the bars in fort William before another run up the day after whilst watching the race. The summit was ram packed with people queuing for a picture at the trig point. Madness.
Surprisingly my legs felt fine as just once up and down the other year ruined me for 3-4 days after. I've been up 4 times now and I've never been able to see further than 20 metres at the top. The clag is always down!
I take my morning runs very easy now and try to keep them on a flat loop. Usually 30 mins and around 7.30 pace. I remember doing them at 6.30 pace before. :-/
I've only done 3 parkruns. It has me down as 17 in total with 15 first finishes. I came second the week after I ran my 10k PB and was prob in the best shape I've been in.
It has me down as a volunteer for pacing 10 times and probably finished first around half of them although I don't cross the line.
I'm a fair way off my hometown course record now but think I'm second quickest at the other 2.
Pymmes parkrun is a good one SG. 3 loops of a pretty flat park which is all Tarmac. Usually about 30-40 there and won in about 19/20 mins.
I haven't really bothered with mine for a while now but if I'm doing a tempo on a flat route I like to gauge the HR to the pace. Even so much as look at a hill and it rockets.
Loads of variables like others have mentioned but a useful tool. I ran my marathon PB to HR. I had no intention of doing up until a week or two before when I contacted the fella who did my LT test. I told him my threshold zone and he told me what HR I should run for 1-6, 6-half, half-20 then the kitchen sink for the last 10k.
I really think I benefitted from it as otherwise I'd have gone out at 5.40s and ended up with a 2.45 I bet.
I also agree with what Ric says about the warm up. When I had my test I was advised that I should get my HR up into the threshold zone for a few mins constantly. I must be honest and say I don't really do it as Im scared ill be using up energy needed for the race. I do the plod and a few strides. Ha.
Well done on the 10k AG. In amongst the prizes is not to be sniffed at.
Well I threw myself in the deep end at one of the sale sizzlers (5k). Just thought I'd go and throw the kitchen sink at it and see where I was at. I actually thought a sub 16 was well within reach even though I've prob done a handful of speed sessions in the last 18 months.
I did a 2 mile tempo at about 5.25 pace on Monday the 6 x 60secs and felt bloody great! I even stopped myself carrying on the tempo thinking that I might as well save it for Thursday. Just ran a couple of single runs tues and weds and felt pretty good even though I'd been up and down step ladders constantly from mon - thurs.
Warmed up and strides were effortless and about 4.30 pace so that should've set alarm bells ringing! Must admit I was sweating like a dog though even though it was overcast and bloody windy in parts.
First mile in 5.04/5 and only really started feeling tired when I hit mile 2 when we hit a bit of a headwind. I was in no mans land like always and my pace had dropped to 5.15s but put that down to the wind. I actually managed to catch somebody towards the end of mile 2 but I was really suffering by now.
Couldn't quite bridge the gap to 2 lads in front, (one in a Belgrave vest I think) and despite mile 3 being about 5.25 pace I still never got overtaken by anybody during the race. Seems like a regular feature when I bloody race - set off steady, overtake a load, get stranded, don't overtake anyone and nobody overtakes me.
When I hit the track for the last 160 or so I knew sub 16 had gone so didnt bother with a sprint and ended up with 16.20.
Can't really be disappointed. Bad habits (as I sit here with a beer), the wind, lack of doing anything remotely hard work in training all pretty much sum up the time. Saying that I'm going to have another run round the 3 peaks tomorrow. Toying with the idea doing an ultra in a few weeks for the laugh before getting my head down.
I'm actually pretty positive about things because if I can run 16.20 of what I have been doing then IF I knuckle down things can only get better.