Dr D - Very nice going for the week, think you'll be the one to beat at the Stur half in a few weeks time....
PP - Tasty 3x2M sesh
Muss - (literally) gritty long run...
Very busy weekend for me organising the New Forest 10 with my club. Ran the course on Saturday night in decent conditions, not too hot but a bit breezy. Went out with the only other likely sub-60 runner in the field and managed to hang on to him for about 3M, before a stitch forced me to back off a little. Had a rocky patch from 3 to 7 miles (over 6mm) and then my legs came to the party a bit more, with mile 8 in 5:51, mile 9 in 5:54 and the final mile in a speedier 5:40. It was enough to cut the gap to first down to 10secs, but then I ran out of course, so had to settle for 2nd in 59:14. Very happy with that given my recent dip in form.
It was great to meet both Jock Itch & MrBoat after the main race today and present both of them with some prize glassware Well run chaps!
Been a bit up and down at my end since London. Recovered from the marathon quickly, but then made the classic mistake of just trying to plough on, keen to make up for the disappointing marathon. Ended up with a stress reaction in the top of my right foot, which I caught in time before a stress fracture occured. That, plus suddenly drop in fitness (possibly a touch of over-training or virus related - heart rate high on easy runs), left me in quite a long way back off form. So I backed off for a couple of weeks and let things recover. First race back (a 4M club league XC) was amusing, I got stuck in first gear off the line and watched 50 odd people stream past me! Once I got going I made up a number of places but still finished 25th (compared to 15-16th in previous fixtures).
Over the next 4 wks I adopted a regular routine of doing 30-40' easy ellipical in the morning, either an easy run (6-8M), to feel/heart rate at lunchtime, the odd longer steady effort MLR and a few weekend long runs with some faster bits (TT/Squires surges or Parkrun). So generally maintaining exercise volume with the running around 50-60M/wk. This appears to be working nicely now, the subsquent 2 XC league races saw me place 19th and then a league PB 7th Wednesday just gone. Interestingly all the gym XT seems to be really helping my glutes fire properly at last. My gym has both traditional ellipicals and ones which allow you to vary your stride length and I use the latter. A bit harder work than the normal machine, but you can do 'strides' i.e. focus on pushing the hip extension and using the glutes more. I can definitely feel the improvement in glute strength, it really helped in the XC race this week.
Don't know if anyone on here is entered for the New Forest 10M race this weekend, if you are maybe see you there, I'll be the one in high viz starting the race... Got our club 10M champs around the same course on Saturday evening, which I'm hoping I might be able to sneak under 60mins for.
Long-time no post(ie) on here, found that the new ellipical machines in my gym have web browers built in so spent nearly an hour this morning catching up with goings on, it passed the time nicely
Good to see everyone cracking on with summer track, mountain and other assorted fast/vertically inclined running. I was particularly impressed with SL's report from Mont Blanc, that sounded absolutely brutal! Big congratulations to Dan for getting around the long one too, I was starting to get tempted by some alpine racing, not so sure now! Others seem to be going well too, especially PP, Muss and Padams. Happy to see Speedy back at it again too. Hope those on the bench (or near it) can get off it soon. Wardi have you considered acupucture needle therapy for the piriformis? I had a real tight spot in mine before London which no amount of massage from the physio could release, so the needles came out. Did the trick nicely and freed up the muscle completely.
DrDave - Saw your Portland 10 win on Strava, that was an impressive time on that course, nice to see someone else other than a BACer take the win for a change!
Great runs reported so far, an awesome collection of times from Jools (a storming run you were one place behind my sister-in-law who also had a great day), Padams, LukeS, SL, KeithD, CD, ES (welcome to the club!), Andy D, Ticktock and Steve6.
Unfortunately my race didn't live up to expectations (which were ultimately over-optimistic). 02:33:15 in a small +ve split of 76:31/76:44. Went out at 2:30 pace, but it turned out to be too hot, heart rate was over marathon average (165bpm) for the first 5 miles, ran around Cutty Sark with Dr Dave, but had to rein it in from 10k or so. Saw Paula dive off the road for a pitstop around mile 9, she had been just ahead with a championships guard of honour escorting her!
My HR gradually dropped and the pace actually improved in the second half, but didn't feel like I could up the pace until I reached 19-22M where a bit of a second wind kicked in, resulting in a 5:4x miles at 19 & 22, but I couldn't sustain it (HR was off marathon rate, 157-160 or so)...coming into the last 1.2 miles I realised I was damn close to a marginal PB so gave it as much as I could for a 5:34/M average, nipping past DrD on the turn into the Mall.
So 96th overall equals my best position and it was a course PB (plus I made my 'D' target). It's a interesting result in the context of my training plan/volume of the last 3months (high milage, on'off race/session quality), got a bit of thinking to do before the next crack at the 2:30 barrier...
In other news, I had the most disappointing Greggs steak slice at the M4 Heston services, distinctly lacking in the headline ingredient . But made up for it with a double helping of mother-in-law's homemade custard trifle now