Tom - Yep, sounds sensible re: track tonight, and that's fine on Saturday. If you've got a realistic shot at a PB, I'd much rather you chased that than pace me round huffin' and puffin' to something a couple of minutes shy of my best.
Well done, Mace.
Great report (as ever) and great sodden, sodding effort, Muddy.
Brilliant - well done Madbee and Muddy. Both tremendous runs. I make it that Muddy is now knocking out 13+ miles at about 5:50/mile...? Feck me! Makes very nice reading on PO10 as you might expect.
Some good XC'ing as well from Lit and Tommy. Continuing the parallels we've been drawing, Tommy - that's a shade quicker than I ran that race in 2015, preceding what I felt was a crap 5k a few weeks later when I ran 19:01 having felt in much better shape, and which I justified with my 38:24 PB for 10k soon after that.
Thanks for the possible pacing offer - I'll take you up on that if it stands and the weather doesn't intervene again. Current forecast for Sat AM looks very similar to last week! Outside chance I'll venture over to track tonight - any plans to head there yourself?
Followed up Saturday's effort by extending the long run out to 9.5m on Sunday to take me to around 28 for the week, and 60 over the last fortnight. Short, slow recovery run on tired legs in the rain, puddles and mud yesterday lunchtime, but do now feel like I've recovered more swiftly than I did last week.
Rich - thanks, good point. I think I'd begun to look at Strava and Fetch just before things went belly up actually. Pretty sure I've got a Fetch profile - I'll see if I can dig it out.
Having checked both out of the window and social media when I got up, was all set for parkrun this morning and raring to go, but unfortunately got a text from Tommy lad telling me it was iced off. Grrrr. Thanks again for saving me the trip though, Tom!
Shame, as I think I'd have gone quite well (relatively speaking) based on the session I had round HP later on. Still keeping volumes cautious, but thought I'd push the pace a little, and aim for 6:30/m on 4 x 0.5m book-ended by a couple of shorter reps totalling a bit more than half a mile, concentrating on hitting the pace and taking whatever intervals I needed. Thought I'd end up taking about 2 mins, but was actually 1:20 for the early reps up to 1:50 for the later reps. Slotted in a bit quicker than 6:30/m too, and averaged pretty much smack on 20:00 pace for 5k. Apart from two of the reps back into the HP wind tunnel, it also felt relatively comfortable, and having detested my first similar session of the comeback 5 weeks ago that was 30 secs/mile slower, I REALLY enjoyed this one. Warm down was bouncy too, coming in 20+ seconds/mile quicker than recent easy pace. Perhaps should have backed off, but sometimes when you're enjoying a run, it's nice just to go with it. Loathed to tempt fate, and obviously still miles down on where I was in 2015, but does feel like it might be coming back to me quite quickly at the moment. Suspect lack of endurance in Mile 3 will still see me fall short, but think I'll roll the dice anyway on a sub-20 at parkrun next week and see what happens.
Hope the XC'ers went well today, and good luck once more to Muddy and Madbee.
One more thing...why is the 'modern' Garmin interface so farkin' shiite? Put off switching to it as long as I could before my hiatus, but seems to be no way now to go back to the 'classic' interface that actually worked. Sometimes it works, sometimes is doesn't, but clicking on Calendar tonight just takes me to a blank screen. Clicking on Activities takes me to an error screen, basically virtually nothing works. Utter toilet. Any tips?
It did allow me to see that DT had a cracker of a looooooong run today however. Superb! Long for me tomorrow too, but considerably less than half of that monster!
EDIT: Tommy - hadn't clocked the Spring Spruce at Notts actually, but unforch won't be around for that one. Would've been well up for that otherwise. Shame.
Nice report and good running, Tommy - that's pretty swift off (presumably) little relevant training, and on a windswept, undulating road course. Comfortably sub-19 for 5k ought to be well within your sights based on that, though that 5:25 Mile of mine you mention was an hour or so after I ran a flat out 2:19 for the 800m. Reckon I was in around 5:15 shape at the time if I'd been fresh having run a 1500m in 4:53 a few weeks earlier. Are you planning a PB attack in the first of your club parkrun series next week? (Great idea BTW.)
Looking touch and go whether the mercury will have risen above freezing by 9am tomorrow with significant windchill, so rather you than me with those barcodes...oof. I'll do a frost check before setting out I think, and might settle for some laps of a local playing field if it's looking (d)icy. Need to get out early one way or t'other, as I'm down the Lane for the lunchtime kick-off with your mob - be the first time I've been since boycotting the place when Trew jettisoned yet another manager in Moniz at Christmas 2015. Not optimistic of a result tomorrow even if there's a bit more hope for the long term term future now that prick has gone.
Good luck at Wolly Park and on Sunday - which is it, Colwick? Hilly bastard that is and feckin' slippy - I went spectacularly arris over tit there in 2014.
Good luck also to the Brass Monkeys, and happy weekend tripping to Rich and Skinny.
Definitely the way to do it,Pete.
N.B. Muddy - Yep, on viewing that I'm definitely not missing it enough to pull the spikes out of hibernation and join Tommy this weekend! Hope the lethargy has now passed.
Gah. Sodding cross country. What a way to ruin the running experience! ... I said to Lou that I was retiring from cross country at the first attempt. Love a rugged trail race but can't really deal with non stop sludge.
*High fives Muddy* Welcome to XC retirement corner. Must say, there is a part of me that's missed the warm afterglow, but not enough to make me actually want to do one, or expose myself to what seems (for me) to be a heightened injury risk.
Well done anyway (and DT), but even more so to Skinny, and particularly Lou for their long running last weekend - sounds hideous to me, Lou but impressive nonetheless.
Mace - Good to t'interweb see you too, old chap.
Sorry to hear of the struggles last year, Charlie. Here's to 2017.
That's a lot of faff for a 5k, Lit!
Pete - Did a similarly light hills session to yours last week - softly, softly, catchy monkey...as I keep telling myself.
You'll thank yourself for these winter miles when they feed into race times in the spring and summer, Mr V - even if great leaps forward are harder to come by.
Still enjoying the reviews to see in a bit more detail what I've been missing out on.
Well done, Rich - also feeling the mood benefit here of a regular return to running. Interesting that there seems to be several of us who have 'owned up' to these sort of issues on this thread.
Given that maintaining sub-7 pace had felt hard but do-able for 2 x 1.5m earlier in the week flying solo, decided that going out surrounded by others at 6:40 to 6:45 was the right balance between ambition and realism. Hoped to maintain that in Mile 2, and keep it below 7:00 in Mile 3 without ragging myself, and give myself a chance of hitting 21:00 with a swift run in. Could definitely have pushed harder and probably will with a return visit this Saturday if it's not icy.
Hopefully see you there, Tommy. Did you do Dave Denton last night?
Any road, 32+ miles for me last week. First time I've hit 30 miles since mid-November 2015 (holy moly!) and Sunday's 8.75m was also my longest continuous run in well over a year since I first fecked my calf running 9.4m a fortnight later. Will be a few less this week, as I was knackered following that little lot. However, should still be close to 30, enjoyed putting myself through some relatively short bursts of faster stuff with a fartlek last night, and it's beginning to look and feel like a proper comeback now. Huzzah!