Birch


Latest posts by Birch

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Sub 3h15

Posted: Today at 11:37

you will fly on the lovely road - repeat after me "the tarmac is my friend, the tarmac is my friend " . . . . .

Sub 3h15

Posted: Today at 10:58

9 at MP (at Gul o'clock (must have been dark also))  - that's some session ! 

Did a bit of a "back-to-back" here - last evening 10.5 inc 1 lap of my 5K loop at "semi-hard" pace, finishing at 7pm, then 8:30am today out for 9 inc 6 x 800m "cruise" intervals in the park. 

Jools, MsE - how are things shaping up for Sunday?

Sub 3h15

Posted: Yesterday at 19:28

Best wishes, PMJ - you whipper-snapper !  

Sub 3h15

Posted: 13/09/2014 at 12:14

like the optimistic posts BikeIt, Gerard, Leslie, and cracking training from SJ,moof .
Good parkrun Philip - 1st always nice

Gul - we spoke of confidence the other day - today's run must be pleasing for you - good strong finish there  . . . . . .
final long one of this campaign here too - 7 x 5k laps, with laps 1,3,5,7 easy pace &
2,4,6 more "up-tempo" . Nice to get it done.

Lastly, good luck Poacher - be interested to hear your views on the Flanders - my mate has it on his radar for a trip one year.
 


 

Sub 3h15

Posted: 12/09/2014 at 09:55

Standing on the mara start line is a good place to be after a period of doubts, Gul !
Crossing the finish line is even better
How did the session go, Jools?  With MsE's  impressive13.1 tempo, and your form recently (inc 10K pb), the Bristol half will be very interesting  . . . . . .

Rest day for me prior to tomorrow's long one 

 

 

Sub 3h15

Posted: 11/09/2014 at 10:30

x-post - I too am a cricket fan, Abbers - but not played since my pre-running days. My son played for a club from age 8 until he went to University, so I spent many pleasurable hours at his games. On the topic, the White Rose boys are closing in on the title . . . . . .

Sub 3h15

Posted: 11/09/2014 at 10:23

More or less, Gul - this weekend will be final long run, and total mid 60's, but will still log around 50 miles the following week (with longest run around 12/13, maybe inc parkrun); then 30/35, with final week 15 or so + Mable

another good 10 for you this morn ( 8 here) - are you feeling confident?

Sub 3h15

Posted: 10/09/2014 at 22:52

Yes thanks; getting to the start line is paramount now, so I do less than I used to in total volume eg at the end of this week will complete a 10 week block of around 543 miles, inc 7 x 20 - 22.5. This was preceded by a 6 week period of 222 miles (avg just 37mpw, but inc 2 x 20 & a 21). Most weeks I include a session similar to today's, and latterly have included longer sections of harder running within the long run. This approach got me round Manchester in April, and with 3 weeks left to Mable my legs are holding up OK (notwithstanding the odd reminder from my old knee "war wounds"). 

I admire your dedication to your cricket (esp knee-unfriendly bowling) . . . . . 

Sub 3h15

Posted: 10/09/2014 at 15:53

I've done a bit of training, Abbers (well, running at any rate) 
10.5 Mon, 8 Tues (each easy, steady), 9.5 today inc 2 x 800m, 2 x 1400m, 2 x 800m
Not done any gym or pool work, or heaving around of dairy produce. 

 

Sub 3h15

Posted: 07/09/2014 at 19:09

Great result, OO - time and position very satisfying, I would imagine ! 

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