Evening all. Ta for the comments. Busy, boozy weekend at a family wedding with lots of the wrong sorts of food. Great fun, but don't think there'd be any PBs in me just now! Tried to blow the cobwebs away earlier with some hill sprints on an undulating route.
Good to see you back at it, SG. Excellent effort off base mileage too - lots of upside to come with some event specific training once you pick a target you'd have to think.
The Swine sounds tough and like good prep for the XC delights to come, Tommy. Weird looking GPS trace. Are you sure you went the right way? Good to see the pics of you in the club vest on Bookface too...took you approximately 9 months less than me to nail one of those! I think Beeston probably is quicker than Rushcliffe for me, purely because of the lack of proper cimbs - just some short banks to get up around the canal - flat as feck apart from that, and lots of long straights to get up your momentum. Shame about the 180 though - that's worth 5 seconds or so.
Hey velloo. Sorry to hear you've been struggling. Oh, and I owe Simon a mail...
Marrows - Agree with the others on long intervals and particularly tempos for 10k. Gotta bite the bullet on those to race one as well as you're capable IMO I'm afraid! You as well, Muddy!
Nice to grab a 2nd spot, Mace - albeit in a 'cock & biscuits job' as they'd probably call it on SG's thread. No prize at all for 2nd then? Good news on the groin front.
HR was about 42 last time I checked - that was months ago when I was doing high volumes of aerobic mileage though. Probably more than that now with the lower mileage and regular trips into acidosis more recently.
Hope the run out went ok, DT. Ice Bucket Challenge - shite like that is one of the reasons I didn't log on to Faceache for 5 years.
Richard - sounds a sensible approach. One hard session per week is plenty when you're not targeting an event I'd say. Doubtful that there's more to come from me over 5k this year. I'll run a few more parkruns hard I expect, but (like Saturday's) they'll be off unspecific training. Still, 18:59 was the target for the year, so another one ticked off before the end of August.
Morning - busy weekend, so might not be back on for a day or two, but a brief call in for a prompt report.
Heady and throaty last night and this AM and nearly didn't bother. As I was up decided to go anyway.
3 and a half mile warm up from Wilford down to Beeston, and as per something I'd picked up on Bookface, there was plenty of Long Eaton runners there, including what I thought were probably the 2 most likely to give me a tow round, Tim Baggs and Patrick Fitzgerald.
Off at the start with a bit of a tail wind, and soon settle into what I think was probably about 7th, with Paddy pulling clear, and Tim and another LERCer just in front, with one more young fella between us. Determined that I'm not going to let the elastic break between Tim, his mate and I.
Through Mile 1 in 5:51, a bit sharp, but not daft. I sense the young chap in front is beginning to tail off a little, so put in a spurt to get back up with Tim and his pal. We're into a stronger than hoped for wind now, and this is hard work, so have to keep repeating my surges to stay in touch, but find I'm able to do so. 6:12 for Mile 2.
Back up along the elevated section above the canal and with the wind behind us now, and current mile pace is back into 5:5x. Good, will need to be as I know we'll have to double back into it again soon enough. Passing the finish line is a bit of an unwelcome tease with a mile or so still to go, but block it out, and concentrate on staying in touch with my unwitting pacemakers.
Round the 180 turn point, and struggle initially to regain momentum along some very uneven ground - this uneven ground that you cover twice is actually the only bit I don't like about this course.
Eventually get the pace back up, but I'm feeling like sh*t by now (as you'd expect at this point in a 5k if you're doing it right) and clinging on to the pair in front by my finger nails. 6:03 for Mile 3.
Try to raise a final sprint to get back in touch, but it's only in the last few strides as I'm reeling them right in that I finally get into 4:xx pace. Finish a stride behind the two in front who finish together, but fail to stop my watch properly.
Thank them for dragging me round, and ask what they've got on the watch.
Might be 18:50 or 18:51 I guess when result finally comes through, but definitely sub-19 for the first time - turns out it's the same for Tim as well.
Tommy - aye, I've got a note of the dates of those. They're no longer UKA/Po10 however which reduces the attraction a bit, but I wouldn't rule it out as a possible sharpener for a final run of track races in the second half of September, particularly if I don't make it to either Oxford or Watford.