Doubt I'll see another week-on-week improvement like that Charlie (and Muddy), but as I was only monitoring HR occasionally and not displaying pace at all, it was a pleasant surprise when I did check paces after getting home. I suppose doing the session on the road rather than grass might see another leap, but doubt it would be to less than 6:50/m.
On the downhills, the discomfort I've had is on top of the foot, so my forefoot/midfoot landing transfers the impact through to where it has been tender - I think heel striking would actually help, at least for this problem! I'm still useless going uphill and will lose several places in a closely contested race, but seem to compensate for it on the downs, and usually find myself flying past folk - amazes me how poor some people are going downhill.
Bad news on the t'interweb access, Skinny. Hope you work something out.
Some good MP sessions all round it seems with Mace's effort, and having seen the pace on Connect, Muddy, yours looks a stormer and at a realistic HR too. No holding you two back at the moment. Giz a chance to at least try to keep up can't ya?!
No racing here, another fartlek + leg speed for me tomorrow after an easy handful of miles tonight.
Knuckle Lights ordered - managed to find a voucher code which at least knocked $5 off the headline price of $39.99 for the lights themselves before the various shipping, import duty and handling fees get stuck on top.
Good luck to any parkrunners, and a good weekend to all.
Always got a bloody smart arse answer that one, Mace. And invariably right.
Ta for the info on the foot - hopefully I'm going in the same direction. No problem during the main part of my sub-LT/MP run, so headed off the grass and did my cool down on the road. Hint of discomfort on the final downhill to the car, and it occurred to me that the extra impact of downhills has often set it off initially. Will stay cautious for another couple of days.
Was bloody foggy, and agree with Lit's assessment that head torches are a bit shite in those conditions - couldn't see a thing in the 1st mile of my sub-LT section. Will be placing my order for the Knuckle Lights tomorrow. Couldn't safely run fast enough to get my HR above 145bpm initially, so had to do even smaller and even more boring loops of the bottom end of the field where street lighting contributed enough to just about be able to see where I was placing my feet!
Anyway, the numbers came in ok - average of 7:01 pace at 147bpm for the 3 miles, which compares well with last week's on the same playing field of 7:13 at 148bpm albeit in slightly worse conditions. I responded quickly to similar training last year, and niggles aside I'm starting to feel fit again, so perhaps it's going to have the same effect this time round.
Nice session, Lou. Skinny, despite the (fairly) long recoveries, that's still a speed endurance rather than leg speed session in my book as (apart from the 200s) that's outside Lou's mile pace, which would be the slowest pace I'd personally count as leg speed.
Mace - Sounds like you're still going well. And thanks, that's reassuring. How long did it take for your problem to ease?
I did have similar myself once before when the lacing was definitely too tight, and disappeared within a run or two once rectified, but I've been quite careful not to overtighten since, so I'm mildly concerned it might be something else this time. Could have been extra swelling from running in the heat on holiday I suppose as it came on the day after we got back. No real problems last night following the lacing change anyway, but tonight's sub-LT run will perhaps be a more telling test. Lapping a playing field again with my car close by, so I can knock it on the head if I get a reaction.
Hills are on the menu for me this winter too, Madbee once I'm running freely again.
Charlie - Still tartan tracks for the most part. And I agree, it's a great surface to run on. Nice bit of variety in your running whilst continuing to clock the miles up looking at Connect - good stuff...
...although all you early morning runners are mentalists as far as I'm concerned.
Who was it said the thread moved fast? Best part of 3 pages since I had chance to have a proper look!
Charlie - I think you've pretty much been answered anyway, but yes, last year for me it was a mix of Open Meetings (various ways to find these in season - ask me when there's some to find next year if you want some pointers), league racing for my 2nd claim club in the Midland Vets League (link below - you'll see that Worcester AC compete in the South Division of this incidentally) and County Champs / the Vets Nationals.
On contact in races, I've been clipped a few times and on each occasion it's been clip, apology, accept, move on. Geoff clipped me at Kettering in fact, Lit! Don't remember clipping anyone myself, perhaps the odd elbow to elbow job, but it's never been an issue. In league races I will sometimes defend my position a bit more 'actively', it wouldn't even occur to me to do so when I was racing only for myself - guess that might change if I knew there were individual prizes at stake though.
Lou - Ha! I see what you're getting at with the pears.
Pete - Great news!
After a 3.5m recovery run on Monday and a (planned regardless) rest day yesterday, the niggles have once again vanished, but continuing to exercise caution so more easy, but dull running laps of a playing field tonight. The more troublesome of the two niggles is now a pain on top of my right foot, so I'm trying some 'Lydiard lacing' as per the below, which is supposed to reduce the pressure across the top of the foot. Anyone tried it?
1) You've already rationalised that one anyway, though I do admit to taking similar satisfaction when I first started.
2) I like running on my own much of the time too, and I'll never be the type who turns up twice or more per week to club organised training runs. I think it is good to be dragged out of your comfort zone occasionally by the sort of run that Tommy describes last night as long as you build/adapt the rest of your week around it - though that's where it could get tricky for you once you're back up under SG's wing of course.
3) I've not felt undue pressure to run any race so far, and I'm regularly scoring for our Vets teams, who tend to be more successful and in the hunt for prizes more than our Seniors. An e-mail might go out, a line might go in the club newsletter or on the Faceache page, and someone may ask you, but there's never any great pressure at least at HP.
4) I never thought I would, but I actually really enjoy my occasional marshalling stints now. Still haven't volunteered at parkrun mind...finding it very hard to give up my only lie in of the week for it!
Tommy - Ah yes, of course, have you got him to sign up officially on the dotted line yet?! And thanks, yes, hope so.
EDIT: X-post with Tommy who makes several similar points.