Posted: 21/04/2015 at 14:03
It took a bit of reading but I think I'm back up to date with Spring marathon news....
Congratulations to SJ (great report), Marders, Alan B, Njord and Running Eye for nailing it at Manchester
Rae - A great effort off low miles, sub-3 will come!
DrDave - That was some top running at the Bournemouth Half and then Poole Parkrun, the HM was definitely tough! Give yourself some lee-way in the first 13 on Sunday and then see what you can do in the back half....
PP - Shaping up very nicely for your HM in 10 days time, a little shake out jog around London town will do you good
LukeS - Very impressive 5k PB and win
Padams - Your recent 10M race experience sounds very much like my run at the Bournemouth Half, inexplicable lack of ability to run at the desired pace!
SL - Hope the virus fully clears in time for the weekend and the mojo returns, that was a very tasty 5k inserted into your 10M run.
Selbs - You've put in a lot of hard work and got over a fair amount of troubles in this campaign, I think you can expect a good return on the investment...
CW - Similarly, solid training since January will pay off, regardless of the wind direction (gales excepted!)
Jools & TR - Got a good feeling that you both with have great races on the 26th.
Great to see RyanS, TT and (I think?) Speedy, back running. Muss, hope you heal up rapidly!
Welcome back to Ode and CRaB too
On my front things have been a bit up and down. After the last (great) BAC session I topped off a 120M week with a very lacklustre half in Bournemouth. I could make excuses about more hills, wind, dodgy marshalling blah blah blah, but in the end I was just a bit sh*T really.... probably as a result of the high miles I suspect , the first couple of miles were ok with the leaders, but then got dropped at mile 3 and just seemed to go backwards from there. Ironically managed a bit of a rally for the final 4 into the wind around the prom, but in reality that just meant hovering around 9mm pace and not slowing down... effort was far too high for pace/HR being produced!
Last Weds was the last (mini) BAC session of 10mins/8x2mins, which was reasonable at 5:37/5:18 av paces. The weekend involved a windy parkrun watching DrDave & marigold disappear into the distance (9th place in 17:18) followed by a (sorta) progressive 15M on Sunday, splits ranging from 6:5x to 5:50, in a slightly haphazard progressive way...
So got fingers very crossed that the taper week can work it's magic;
Monday - rest day with 45min of core in gym
Tues - AM 5M "Upper end of steady"(6:13/M)
Weds - Day off work PM 4.5M Progressive to MP around first round of summer XC club race
Thurs - AM Physio loosening session PM 5M same as Tuesday
Friday - AM 4M Quick PM Expo
Saturday AM 1M Easy/1M MP/0.5M home to carb-up
On the full blown no-carb regime till Friday evening, so not expecting the runs to be easy....