Dachs - Good sounding pacy 16M. Yup I'm at Eastleigh this weekend. Planning to do 3-4 miles warm up with strides, race and then 10(ish) straight after, probably consisting of a few easy miles recovery and then a bit more steady to the end, interested? (AW possible too?)
SL - Bournemouth Bay Half on 30th March (committed a slight faux pas with the SPO, as I didn't realised it's Mothering Sunday, opps!). Done it before? It's not a bad race, mostly flat with just one big up at mile 1 and a gradual climb around 9-10M
CW - I might have been a smidge quicker over 26.2, but you did do you sub-3 as part of a 30miler! I think my legs would have protested loudly if I had carried out past my front door and into another lap....
PP - I figure I'll be doing some sort of pacing job on 13th April (might as well be useful), just won't really know what sort of pace until closer to the time.Reckon I'm in lowish 6m/m shape at the mo. Another 3 weeks of decent training and a 1 week taper and I might be up for 6m/m pacing, but don't want to knacker myself so I'll see how things pan out. Got a HM 2 weeks out that will serve as a fitness test and then I'll gauge my pace from that.
6.3+5M easy runs early AM & lunchtime today. Got a bit of DOMS from yesterday, specifically in my inner quads/lower calves, which is pretty sore after sitting down for a while/going downstairs, but it frees up quickly once running.
SL - Not done the Salisbury 50k before, but the series of races (10/20/30/42/50k) are popular in my club. Feedback I've heard is that it's reasonably well signed and nav isn't much of an issue, but probably worth having a decent working knowledge of the course and I heard comments that the distances can be a bit arbitrary! Also the last mile or so goes through Salisbury city centre so there's a fair bit of Sunday shopper dodging to do!
CD - Great 10mile win at the Tempest, good prize to bag as well!
TR & LD - Full speed ahead, hope it pays off in 4 weeks time!
Padams/PP/Jools/bainspj - Great assorted road relaying, well done on the medalage jools
CC - Nicely done in the Stafford HM in pretty tough sounding conditions
JH1 - Good time at Fleet there, surprised to hear it's quite bumpy, I'd always thought it was a flat PB course.
Wardi - Hope it's a temporary blip, got time to re-group before the final push! I've done similar self-operations on my nails. I tend to forgot about them (big toe especially) and they go nuts, so some slightly drastic 'pruning' is required at times...
Great long runs from Running eye, jonny, Steve, Jimbob, LukeS (great PMP work there, what's the VLM target, 6mM?), Lev (another slice of quality MP work, but don't over push things!), bufo, bedders, HR and SL!
TT- Nice track reps on Friday night, good to hear you think you're on the up.
CW - Loopy (!) as usual, very nice looooong run, you should have a crack at some ultra races, fancy a trail 50k on Salisbury Plain in August? As you noted I took a leaf out of your book for my long run yesterday....don't fear the distance
I decided that my best plan of attack for Sunday's long run was to make it a straight forward steady aerobic effort, on the basis that I'll be back to running Weds night BAC sessions for the next couple of weeks which have lots of MP effort in them, so I'm better off using the long runs for endurance (re)building. Just planned to go out and do a couple of loops from home, with the option to cut short/adjust as required, but with the ultimate aim of doing a full-distance run. It was an early start (6am), which was made worst be being up at 01:30 chasing a mouse around our room (thanks to our cat!), so downed just a short strong coffee and headed out. As I was planning to keep the effort down I didn't take any gels. First lap came in at spot on HM distance in 1:27:54 (splits between 7:07 & 6:32). My quads and calves were a little achy, likely due to the lack of road conditioning after my 2 week layoff, but generally felt ok. HR was nice and stable at a high end aerobic rate (154bpm 10 under MP HR). Set off into the second lap with the intention of more of the same, all was good until mile 22 when my pace dropped a bit into the 6:50s, but I would probably accredit that to getting low on glycogen and my body needing to shift more to fat burning. It was a bit tough going in the final few miles, with my HR drifting upwards slightly (put in a bit more effort to get home!), but overall very happy with a training marathon in 2:56:07 @ av heart rate of 155bpm