Ooooyahhh, Lou. A 'slice' was the right word. Hope it doesn't keep you out of action for too long, and the clean up job proves to be straight forward and not too painful.
Very nice MP'ing looking at pace / HR on Connect particularly on a pretty hill route, Muddy.
Charlie - Not much to add on the benefits or otherwise of early morning training, expect to add that as a night owl I definitely couldn't do it!
Madbee - 55 mile rest week. You marafunners really are a different breed.
And yes, keeping the pace down on Monday followed by a similar jog to and from pilates last night seems to have sorted the legs out. Rest day today anyway (booze and haggis tonight to celebrate my half Scottish Dad's birthday!), but should be chomping at the bit by tomorrow. Bar one session of hill sprints, and one of some hill repeats in the interim, I'm planning that as my first proper interval session since early October. (Weather permitting)
Decent mileage there, Skinny - that's about what I'm averaging during my base period. Hoped it would be closer to 40, but the niggle put the mockers on that.
Charlie, you nutter. And you Mace...41 in 3 days?! Funk snakes. Rather impressive too, McF, particularly with some of them buggy laden.
Hope your comeback session with the club goes well tonight, Mr V.
Tommy - Aye, Steve also said to me in a mail exchange that he felt dizzy at the end, so as you say...if he was suffering. Looked at the Parliament Hill course for the Nationals next month, and that seems to have TWICE the climbing over a similar distance...oh sh*te!
I kept the intensity right down on my long run last night, just shy of 11 miles @ 8:27 / 65% HRR average, and only that high because I decided to include some hillage. Pilates tonight, but jogging there and back for a change, as tomorrow is an enforced rest day.
Definitely flattering lighting, Lou! Looked a very good threshold effort yesterday on Connect. You look well placed to nick the silver cell at Bourton, albeit I'll be trying to pinch it back again the following week at Rushcliffe.
Nice report, Tommy. No wonder you ran fast if you were 'trying to stay within touching distance of Bob, Lou and DT' when two of us weren't even there though! Really looked like the conditions shook up the middle of the pack runners up yesterday. Lit's ex-clubmate Tim seems to have thrived and finished well ahead of his clubmate Geoff, as well as our Wayne and Sam, all of whom I've trailed recently, whilst another ex-cricketer, Karl Glendinning and a Kettering runner who I chatted to at the North Mids race, both of whom I beat in the race for the line that day beat all of the above. As you say though, from your report I'd have hated it, so would probably have been behind all of you! Looks a great pace if right, but what distance did you have? DT had it at 6.9 miles on Connect.
Are you running with the club tomorrow BTW? I feel fresh enough to tackle a long run, but might end up doing it solo anyway, so I can keep the intensity down in case Howard turns up!
Muddy - Thanks. Just seen your comments on Connect too, though think my MHR is likely to be mid-high 170s rather than your mid-180s, so probably not quite as much headroom as it might first appear. I did average 161 bpm at the first XC of the season though, and although it was fairly tame by XC standards, didn't feel like my legs allowed me to really hurt myself as I would in a road 10k. I only noticed the 'SLOW' sign in the road on that pic as I posted it! I do hope that was the photographer's sense of humour where he positioned himself and not just a coincidence!
As Lou suggests, it might be that you need to join one of the competing clubs to be able to run, but as mentioned yesterday, if you do so, as I understand it, they'll certainly allow you to run as a guest even if you don't count as a points scorer. Not sure about the South Division, but several clubs in the East would be crying out for extra competitors anyway. I also think it might be worth asking the question on whether they'd allow you to run as an unattached guest to dip your toe in the water.
Muddy - I'd virtually guarantee you'd take most of those 30 seconds off your 5k time just by running on the track rather than road. Take another 30 seconds off, which you've a great chance of doing (and more) over the next 6 months, and you're right in the thick of it. And no, you don't have to be affiliated to any of the Masters clubs to compete in the BMAF Champs, but it was cheaper entry and also gives you access to the Midland Championships (which you can't run as an Open athlete), so for the sake of £17 I'll probably be joining Midland Masters this year as a further second (third?!) claim club.
And generally on the second claim issue - yep, what Lit says.
Charlie - Yes, some grizzled looking blokes there - speedy buggers though as I notice one of them looks to be local runner Andy Wetherill, an unlikely looking speed merchant, but a speed merchant he is (16:47 5k last year) - and still ranked 8th V55 in the country despite not doing much since the summer.
Just been looking at yesterday's XC results. I concur with Tommy's assessment that he had a good 'un, he's right in there amongst some of those I've been competing against throughout the winter, and I'd have had it all on to hold him off. With DT not far behind, that looks a cracking effort too. Well run both.
Great parkrun progress from McF - massive comeback PB, and at this time of year with the progress he's already made, Charlie's consistency bodes well for an imminent further leap forward.
Good review, Mace - ta for the vote of confidence. Looking forward to seeing what you can do with (hopefully) a healthy streak of running over the coming months. That mileage!
Cracking long run, marrows. Very nice 10 @ MP.
And finally, here's a novel picture. Not only having to squint into the glorious sunshine, and a different vest, but even more unusual...look, no mud! Hurrah!
Brief-ish call in, as despite running just under 10 miles (including WU/CD) I am also eating all the food. So there, Lit.
Good long running folks.
Enjoyable morning at the Barrow 6 for me, if a bit more undulating than I was anticipating. The calf felt strong in the warm up and throughout a moderately hard effort in the race, however, apart from just a hint of stiffness again on the climbs when I backed off to protect it.
The visceral race reports won't return (sorry Lou) until I do actually 'race' one, but the link below tells most of the story, except to add that I noted going through 5k in about 19:45 feeling fresh as a daisy, which puts the Beeston parkrun debacle into context and is only just outside 10k PB pace.Eventual average pace which slowed to keep effort even into the wind and up a gentle incline throughout most of mile 5 and a steep hill in mile 6 was 6:28/m, which compares well with 10k PB pace of 6:20/m on a flat course on a still day.