Latest posts by Birch

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Sub 3h15

Posted: Yesterday at 10:43

Nice faffing, Gul . . . . .
belated b'day greetings, VTr
great stuff from Badbark as usual - belter of a session with the parkrun . . . .

my "disjointed" 20 at the weekend has context now - slept until 10am Monday (usually up 7 latest), then by 11 felt so cr*p had to lay on sofa, and awoke at 2pm !!  Felt like bad hangover, but no alcohol taken over weekend - must have been fighting some lurgy or other. Bit better y'day - managed steady 7, this morn 6 mile with tentative "tempo" efforts. Hopefully back on track now . . . .

Sub 3h15

Posted: 25/07/2015 at 13:02

Impressive schedule there, Badbark . . . . . .
Fine racing MsE, Gerard . . .
Leslie - fingers x'd for your appontment  . . .
OO - every run is a hill session here . . . . .let me know next time you're around, if you desire a slow outing 
Gul - good idea to take a rest - or at least, I would have said so, having decided after Tuesday's 7 mile fartlek to have a mini-rest of 3 days ((knee & foot sore, plus felt very tired) - but today's 20, although accomplished, was a disjointed affair of heavy legged plodding, feeling ok and a bit more nimble, but then stopping to stretch out a couple of times as legs so stiff-feeling.  Odd.  

Sub 3h15

Posted: 19/07/2015 at 02:10

not sure if this counts as late Saturday or early Sunday, but must be first time I've posted before Gul - 
just had to say big well done to junior Lorenzo - excellent miling  . . .

Sub 3h15

Posted: 18/07/2015 at 15:19

interesting re the environmental effects, Bike It

OO - probably 2 or 3 pounds heavier - was definitely leaner back in March when I was "flying" ** (very) relative term **  

good luck tmrw, OO & the other coasters

also to Lorenzo jnr - surely sub-5 is on after the recent 1500m time 

good run/parenting balance MsE  

fine 19, Gul - daresay as your post at 07:29, you were back before I started at 07:15  -   20 solo today - my usual crew all otherwise engaged  . . . .

Sub 3h15

Posted: 15/07/2015 at 20:54

OO -   

Sub 3h15

Posted: 13/07/2015 at 20:41

Although I don't weigh myself, OO, I can feel I've gained maybe 2/3 lbs - I certainly know I was lighter when running well back in Feb/March - so I tend to agree with you re the effect of body weight. Another theory - VLM was 3rd mara in just over 12 months,and if viewed as the culmination of an 18 month block (esp as over 15 mins faster than previous one in Oct '14), and that after a weeks rest I returned to long weekend runs and usual mileage, plus the age factor,  then maybe my body just  needs some recovery ?  

Sub 3h15

Posted: 13/07/2015 at 18:49

I originally thought so, VTr, but not so sure now - pain is more central//towards the shin, rather than the toe.  Anyhow, after yesterday's post race hobbling, things much better today, but decided on no running as a precaution . 

Sub 3h15

Posted: 13/07/2015 at 17:51

ready to post again after the trauma of Poacher's pic  . . . .

great family running by the Lorenzos, capped by splendid 1500m time by junior
another fine week from Gul
Badbark - congrats on podium, and excellent report
VtR - welcome back
brilliant WAVA, OO --

meanwhile, I competed for the first time since VLM (other than parkrun) - here's a version of the report I did for my Saturday group - 

Newark 10K  - friend round for dinner on Sat night meant sleep didn't arrive until 2am, and was fitful due to wine and beer intake .  Also, my daughter was in town, and asked me if I could pick her up on Sunday morn & drive to her boyfriend's. As a loving dad, how could I refuse?
So, not the ideal preparation; anyhow I arrived at the Newark Rugby club venue 30 mins before the start - later than I prefer - picked up my number, did a bit of faffing, and just had 10 mins warm up - some jogging & a few strides. 
Lined up with mouth a bit dry and legs feeling weary after Saturday's 12 miler.
As always though, I was going to give it my best shot.  Off we went, down one side of the rugby field and out onto the mainly rural roads.  Went through 1K in 4:15, so 42:30 pace, which in my current (crap) form was too fast.  Decided to not look at my watch until 5K, and just pressed on. By 3K the voices had started - you know the ones - but I put them to one side, although I was thinking "this is hell" !  5K arrived in bang on 22 mins (my parkrun last week was 21:58), and the thought of another 5K feeling like I did was, well, hell - but kept pushing; on up the only hill between 6 & 7 K, but on the incline I passed 2 or 3 runners (I guess the benefits of training around my locale) and as the course flattened off I actually began to feel better mentally, so tried to keep going as hard as I could. Around 8K I was passed by a runner whom I had been racing close to earlier, and she got a gap of around 20/30 metres, but this helped during the tough penultimate K, as I didn't want the invisible tow-rope to break.  By 9K I was back alongside, and we were shoulder to shoulder (this is the part of racing I like - sometimes you prevail, sometimes not, but it always helps) - I decided to make my last effort with about a half K left, but I soon realised I misjudged, as the haze of pain descended with (what seemed) a few hundred metres left. Anyway, I somehow managed to prevail by 2 seconds, to cross the line in official time of 44:34 .
On the one hand I was happy enough with this - a minute quicker than last year, and the preparation not the best.
On the other hand, the pace of 7:10 is 20 seconds/mile slower than my half marathon pace back in March.  
I'm getting slower in inverse proportion to my intake of alcohol, cakes, and biscuits since the London Marathon ! 
Only 3rd V60 as well - the winner was 42:29 ; although the "old git" entry was a reasonable standard - 5 runners sub 45 min. 
60th overall from 308 finishers. WAVA 73.5% 
ps (or maybe should be a footnote) - was limping quite badly the rest of the day from my ongoing foot problem. 
I'd recommend the race - plenty of free parking, changing and showers, decent technical t-shirt - all for £14.00  (just a shame 10K is such a painful distance) !  


Sub 3h15

Posted: 07/07/2015 at 13:10

110 miles on holiday is good going, Badbark - as is an 18 lb ballast gain whilst doing so !!  

Sub 3h15

Posted: 07/07/2015 at 12:26

Still troubled by my foot niggle (was bothering me in the parkrun on Sat), so 2 rest days, but ventured out today for 10 miles - 4 to the dam wall, 10 x 350 metres , 4 miles back.  1.5 miles "tempo" in each of the 4 mile sections. Can feel the niggle now, but does seem to be gradually receding . . . . .

Good work this morn , Gul  . . .

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