Richard - excellent news (assuming the man from del monte never says no ... ) ,congrats
DT - good news !!
Bob, Tommy - nice XC'ing
Skinny - 10 miles unscathed is brilliant news, how is the mileage build up looking ?
Fatty - good luck at the weekend
Onto Daniels phase3 this week which has back to back quality days
Yesterday am = 7x1k @ 5k pace (3mins jog).
Today am = 20mins threshold then 6x200 (200jog). Threshold gradually felt more like the last 20mins of an hour run than the first 20mins but i guess that's the affect of yesterday's session. Followed by the reps which hopefully i'm starting to run a bit more relaxed ( at least it feels that way) rather than fighting them.
And if my XC shoes arrive in time i'll be running around in the mud this Sunday, something i've not done since school
Cheers folks, looks like I shall be shopping for some spikes.
Well done again Lou on a comfortable sounding 10M and a sizeable parkrun pb. You're going well. How is the hip these days ?
I intended on a 15 this morning but ended up wih a bit more somehow. 11m around town and the coastline to parkrun in torrential rain, parkrun in 21:3x then 3 home for a total of 17 in 2:15 and very pleasant it was too.
Then off to watch my youngest in school xc and I think he was in the top 15.
Lou - 10 in December which i'll use to set VLM training paces. Nice threshold/speed session. I had a bit of a balls up with my first 200 rep today as i ran out of pavement - it's quite stressful smashing it along a pavement hoping for the beeps to go off before you hit traffic and i was half tempted to keep going, close my eyes and hope for the best
DT - xc doesn't sound like the best of ideas for you just yet.
Speaking of which, i fancy getting involved in the xc this year - no idea what shoes i need though ? A couple of my club mates have bought some cheapo ones ( £15 or so )
A bit quiet - i hope DT's absence isn't a bad sign re the injury ?
Pete - you're in the same age group as that mentalist Martin Rees who i see ran a 1:12:xx half in Cardiff and was about 15 mins clear of 2nd in age group. I'm not sure but would imagine him being a complete freak of nature would have an adverse affect on your WAVA ?
Fatty - great to see you back, hope all is well
Tuesday was 5 sets of 200-200-400 off same jogs around 3k pace.
Today was 11M in all, made up of...
3x2M @ threshold ( 2mins jog)
4x200 @ 3k ( 200 jog )
Ave for the threshold was 6:07 and felt surprisingly comfortable relative to previous weeks. After reviewing the stats, HR was indeed down and not quite hitting what i believe is my true threshold HR. It most probably helped that i gave my spin class a miss Weds evening as i was feeling a bit tired (busy week at work as well as the mileage) so the legs were a bit fresher.
I've very gradually been nudging the mileage up over the last few months and am consistently over 60 now (with 2 sessions and a LR) but will leave it there ( with the usual cutback every 4 weeks ) and not be tempted to do too much, especially as i was only averaging around 40/wk this time last year. Hopefully if i can remain comfortable at around that level it will be a decent stepping stone to moving up to P&D 70-85 in the new year.