The relays last night were good fun. The 2 mile loop was undulating to say the least and a proper mixed terrain course - from roads to footpaths to farm tracks to wet grassy fields. Consequently my pace ranged between 5 and 8:30 min/miles, resulting in an overall time was 12:45 with splits of 6:29 and 6:27 and 10th quickest (out of 44) for my leg. Finished 10 seconds clear of a bloke I've never beaten before and just behind someone I'm normally quite close to in races so think it was a reasonable result, probably should have worn trail rather than road shoes but don't think it would have made that much difference.
A nice 20 miler to fit in at some point this weekend. Enjoy the BH everyone!
Good stuff, DT...31:29 is the best 5 mile PB time to have I have a similar range in splits from when I ran my 5 mile PB although I started with a 6:00 and my 3rd mile was 6:26 with the other three around 6:15.
I think it's quite a common mistake to run a 5 mile as a 5k and then try and hang on whereas really you should treat it more like a 10k.
I thought you'd rid yourself of the finish line retching, sounds like it has returned?
Muddy, great run! Good to see you back close to where you were particularly after the bigger miles you've been putting in recently .
7.5 hilly miles for me last night predominately cross country, pace was very slow as I got lost a few times. I'm doing a relay tonight just for fun, it's a 2 mile leg so nothing too strenuous. Starts and finishes at a pub so that's a bonus.
Looks good session, lit. I imagine the second 800 in each of those sets was pretty tough.
I also did a track session; 10*90 seconds with 90 seconds recovery. Each rep I covered approximately the same distance of ~450m (5:20ish pace) with the exception of the last rep where it got a little bit silly and 4 of us got beyond 500m (4:45 pace).
Not really sure what this means but it was a good laugh (looking back at it, at the time it wasn't so much fun).
I'm only 11 off, maybe in the next year if we get a bad winter.
I'm 16 away. Might get to 50 in 2018.
Muddy/Skinny - I'm running Ljubljana marathon at the end of October. I'm not following a plan other than to up the length of my long runs over the next few weeks and maintain 40-50 mile weeks. Target is a PB but if things don't go to plan I won't be too disappointed as I hit what I wanted to achieve at London so anything else is a bonus.
Skinny, I was running pretty well up until the end of May and then a combination of hamstring niggle, moving house and other stuff resulted in an average June/July. Feels like things are starting to come back now though which is good as I've got a 10k in 2 weeks which I'd like to PB at.
Other than that, I've got a team 24 hour event where I'm hoping to run 60km (6*10k laps) and a 35 mile ultra in the Yorkshire Dales. Oh and the first XC race of the season is in about 7 weeks.