Matt, I've done that session before. It was unbelievably tough. Good work. Less good work on the waking up on the floor.
As Andrew alludes to, a last minute change of plan meant I could run XC after all, so I had a couple of hours to work out where it was and get into the racing mindset. Tough, tough, tough. Ended up 3rd, some way behind 1st and 2nd, both of whom I'd normally be able to hang with on the roads. Still rubbish at XC, need to sort this out somehow. This was proper hardcore XC, though, like trying to run through a swamp. I've heard tell of the Sandhurst puddle before, but it seemed to be the entire course this time. Horrific. Finding a rhythm impossible, and I need a rhythm to run well
Will just have to swallow my pride for a few months until I can get back to the roads and be where I think I should be.
Well done Andrew, great performance. Sorry to hear about the struggles PMJ.
Matt, my rough plan for next year is to start off long and ratchet down the distances, with one target race in each phase.
Feb/March - Half Marathons
Spring - 10K
Early summer - 5K/3K
Later summer - 1500, maybe even 800.
This will mean starting the year with high mileage & long tempos and drop the volume and up the intensity as time goes on. I hope this will enable me to tick off PBs at the distances as I go.
However, I haven't identified the target 10K yet. The big fast ones down this way are earlier in the year, and are in any case clashing with my target half marathons. This means that it will either be a local one, or I'll go for the Highgate track 10,000 in mid May.
Having a target half in May probably limits your marathon options in the Spring, so I think it might be best to go for an autumn one if Edinburgh is important to you.
Welcome Andrew. Good to have a fellow Woodley parkrunner on board. I get down there a few times a year, but it's a long trip for me - at least 80 metres.
Sounds to me like your potential is considerably better than 36 minutes for 10K if you're already running 36:52 off chunks of 25 mpw, but I suppose it depends how much you want to focus on running rather than triathlon. 36:52 was my exact PB when I started posting here, coincidentally. Targets look very achievable anyway, and if you can do sub 17 and sub 78, I'd say you should be looking more at low 35s for 10K.
Frustratingly, I can't get to any of the four TVXCs between now and Christmas for a variety of reasons. It's a shame, because I'm pretty sure I'd be strongly in the mix this time round.
Those reps look pretty handy to me Matt.
It's an easy week for me before I start building up again. Really, just jogging for short distances. I did go to the track on Wednesday and do some 600s but I didn't exceed half marathon pace, just wanted to keep the legs moving (apart from the last one, where I blasted a 1:43 for the hell of it). Might take the whole weekend off, actually.