Posted: 11/11/2013 at 12:01
Skinny - Good miles for you. When's your point-to-point race? Looking forward to seeing what you produce there - I predict great things...no pressure.
Mace - Cracking parkrun again, particularly off easy mileage only, not to mention that it's increased easy mileage, which can actually slow the legs down initially. If you stay in one piece, you're going to be going up a big level or two once you start bringing all the training elements together.
Lit - I know you don't post all of your training in detail, but would I be right in thinking that you don't do much at 5k or quicker? It's not a criticism (of you or Stevie) as I know your priorities are at longer distances, but without throwing in some quicker work (if my assumption is right) perhaps you'll struggle to unlock a 5k time that will do you justice in comparison to your longer race times?
Chris - Sounds a good weekend in Skeg. Having been away myself and seemingly eaten bread, pastry and dairy products all weekend, was also fearing the worst when checking the scales this morning. Back to 11st 7lb again (as per the table), so will have to postpone the update to 11st 4lb I was planning to notify Skinny of this week if I'd arrive home unscathed! Probably mostly bloat though, and should come off again in a couple of days.
Tommy - WTF?! Who was this guy trying to charge you on the footpath, then? Just some chancer? A training run wouldn't be a training run for you without at least one leftfield anecdote it seems! Went past the location of your potential Black Dog HM at Bungay several times over the weekend BTW as was staying just down the road near Beccles.
Gloves - Been in them for a couple of weeks now as my hands and fingers really feel the cold. Had 2 pairs on for my long run on Friday in fact, and my fingers still went numb and bright white when I finished! That was probably as much to do with the food and drink I threw straight down my neck as soon as I finished as the cold though - blood required for running, add blood required for digestion, and suddenly the body is hunting for a spot where the blood's not needed - glad it decided to borrow from the fingers rather than the brain I suppose! Apart from that, it's still mainly just t-shirt, or long sleeved TOP for me, though the base layer has come out a couple of times.
Hills - Our club has a hill training session on Thursdays too, but races, illness and other commitments means I've not yet made it unforch. Slightly annoying as I was looking forward to these, and the calendar means it's unlikely I'll make one until the very end of the year at the earliest now. The variety that Lou's getting with his hill training sounds ideal.
Also like the idea of mixed terrain long runs, Lou - and injecting something slightly quicker on the firmer surfaces. Made a mental note of that one. Glad the calf scare seems to be easing.
Decided to do a proper tempo when I got back. 1.5 mile warm up, 3 miles at tempo round HP lake, and just over half a mile warm down. Came in at 6:54, 6:53 and 6:46 for a 6:51 average which is about right for LT based on McMillan. Was working hard for the last mile, but probably the least uncomfortable continuous tempo I've done, and as per the cliche did genuinely 'feel strong throughout'. Have a habit of a bit of posture slump after some time at pace, but that didn't happen yesterday. I read something that suggested the tempo is one workout in particular you shouldn't look to progress over time unless it's via a breakthrough race time, but the progress should come from the pace being easier to hit and maintain. As my natural inclination is always to try to 'beat' previous se