A sh*te, manic week at work and the first, albeit relatively mild, cold of the winter combined to drain me of time and energy this week. Guess the malaise I was feeling on the morning of the 10k last week wasn't mere hypochondria for once.
Sorry to hear about marrows having to ditch the mara, hope the 5m went ok in what was probably howling wind for MrV, and good MP'ing in tough conditions from McF.
Good running going on elsewhere too and some interesting input from Ric, though yet to be convinced on not needing at least some continuous 'tempo' running. I do agree that whilst I think it can be effective, too much of it is an injury and over-training risk - there has been evidence of that from various forumites since I've been on RW. Perhaps a statement of the bleeding obvious, but guess I'd argue that the trick is to get the balance right, and that it is better to do too little than too much.
As for my running, I'd always intended an easy few days this week after Lincoln anyway and was on plan, including an easy paced long-ish run, until yesterday when it all caught up with me, and had to sub out the planned Lydiard hills session for a short jog at 9m/m pace. Only did that to try to wake myself up, as resting wasn't doing the trick - the jog didn't either.
Slightly better today but procrastination has set in as I look out of the window at early spring doing a convincing impression of foul late autumn.
More later on usual thread comings and goings, but that's an interesting view, Ric - and one I think I've heard you express before.
As someone with a (perceived at least) short distance bias, and who certainly prefers short, sharp reps to the longer, generically titled continuous 'tempo' runs, I'd jump at the opportunity to can the latter in favour of the former if it was something that I thought would work at distances up to and including 10k.
Obviously, we're all experiments of one, but my own experience over the last 18 months or so suggests that I need something to glue everything together. A brief summary of my 10k experience: -
Winter 2013/4 - Base Period - Upped the miles, ran XC, improved 10k from 42:42 to 40:25.
Spring 2014 - 5 weeks with a focus on LT runs after the 40:25, with one track session, a parkrun and a 2.5m relay leg being the only running faster than race pace. Improved 10k from 40:25 to 39:44.
Summer 2014 - Short, sharp reps up to 1/2 mile, and mostly racing 800m to 5k, with virtually no 'tempo' running. Took 37 seconds off 5k, over a minute off (a soft) 3k time, 25 seconds off Mile, 20 seconds off 1500m, and 12 seconds off 800m between May and September.
Autumn 2014 - Ran a 10k off the back of the above with little specific race prep, and did PB, but only took it down from 39:44 to 39:21 (23 seconds), and after feeling strong to 4 miles or so, I slowed in the last mile or so which was a complete suffer-fest.
Suggests to me that whilst the short reps were brilliant for track racing, still effective for 5k, and certainly what I respond best to overall, there is still something missing for 10k racing.
I've since filled in those blanks with more miles, XC, tempo running, and just a couple of faster than race pace sessions over the winter, and am now down from 39:21 to 38:24 - the latter being a time I didn't have to beast myself to achieve.
Another member of the run (mostly) alone, without music, and (occasionally) along a disused railway line club here.
I've never read Bob Glover though, can I be an associate member?
Barbs - I'd say a bit closer to 30 seconds/mile slower than your 5m best than a full minute would be ideal, though a minute less would still be a decent workout and probably not a bad starting point to build up from.
Skinny - Yes, I thought 38:24 sounded familiar! If you got to run on a fast, flat course like Lincoln, you'd already have a 37:xx to your name, and it was more the feeling that I'd got a lower 38:xx in me that I was describing, than a specific plan to knock you off your perch. I'm sure your best will be well out of my reach by the time I next run a 10k anyway, and as you say, with competition from Charlie (not to mention Lou and others) coming up on the rails, ever getting back into the top league looks a long shot for me - even if I did switch my focus on to the longer distances.
Look forward to seeing what you can do on Sunday, Mr V. I reckon Muddy might have a stiffer target for the gold cell at the MF5 than your current 28:33.
On the levels of effort, Charlie asked me on Connect what I was getting at by not 'hurting' myself yesterday, and chose to partly answer with a comparison of my 2014 and 2015 Lincoln photos. I think they make the point quite nicely - last year really was tough over that closing kilometre or so...ooooof!
How's the face plant casualty now, McF - ouch?! Hope you properly shake off your own tumble this week, DT! Decent mileage despite that.
A very encouraging intervals session for Mr V, that's got to be a realistic 5k pace as a minimum surely with that sort of volume? Another great long 'un with an awesome 14@MP from Mace, sub-3 looking very realistic for Skinny, and more good progress from Pete.
How did your lad get on at parkrun, Charlie? Congrats on continuing your streak there. Just done some stalk, er...scouring, and agree with Skinny's assessment of your HM PB, madbee - cracking stuff. Seems like you're in a very good place too, McF, though as Pete suggests, perhaps be a little wary of not leaving your strongest efforts in the B races...?
Listen to your physio, marrows - get on the track for some middle-distance action once the mara is out of your legs. And I'm ranking your speculation on the possible outcomes of splicing of you and Lit as my favourite post on here for some time!
Re: Muddy's failed flapjack - sounds like you 'Overdone it?' After all the talk of 'having the painters in', hope you managed to get a plasterer in. Big week of miles too, some consolidation sounds a good idea.
Lit - sounds very pleasant over there. Still not very warm over here.