Latest posts by Brolish

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RW Forum Six - Sub 3:30

Posted: 01/06/2016 at 15:17

2Old- I do a couple of hard quality sessions every week so it's not all easy but yes, running easy on easy days and not overdoing the quality is definitely the way forward for me. I've tried it both ways now! Don't know of any 10ks on Tuesday but there is one in Hyde Park next Wednesday if you're still in London. I plan to do it but only as a tempo session. Not ready to face my nemesis again just yet. The plan is to do another couple of YKWs in June/ July and then have a proper go at a 10k at the end of July. Definitely no marathon on the cards this year I can assure you.

RW Forum Six - Sub 3:30

Posted: 01/06/2016 at 12:42

Barry- very well done and a great report. What's next for you?

2Old- hot mara is not on my list of favourite things to do for sure... well done on 3rd in your age group.

AA- nice splashing sessions from you, hope the hammy is all sorted.

I had a great YKW last weekend. 20:55- PB and 1st time under 21min so very very happy indeed! Confidence levels are definitely on the up and I'm actually beginning to believe that I CAN get faster.

Tempo run yesterday alternating MP/ HMP went very well as well- faster and more in control than a similar session three weeks ago. 10m easy planned for later today and rest tomorrow.

RW Forum Six - Sub 3:30

Posted: 27/05/2016 at 09:17

AA- yes, it was very dodgy indeed. Queued for half an hour to pick up the numbers on the morning. Mr Brol came 3rd and is not in the results. He emailed the organisers and sent them their own photo of himself running with a number which was never picked up and they didn't even bother to get back to him. Shambles. If it wasn't for the photo I would strongly suspect he just dosed off in the sun and imagined that sub 39min finish! Glad to hear the hammy is improving. 44m hilly sounds tough!

2Old- I'm sure you can have a good crack at the Olympic distance. When is your next mara?

7 easy for me into work this morning with a few strides and YKW tomorrow. PB is 21:12 so anything faster would be a bonus!


RW Forum Six - Sub 3:30

Posted: 24/05/2016 at 09:43

AA- good news on the hammy front. Can't help with the watch, I'm useless.

2Old- very well done on the tri and a 5k pb- check you out!

Barry- going strong. No, not tempted with a tri just yet, I'm sure I'll do it one day. Still happy just concentrating on running. Mr Brol's appetite has sky rocketed as well, it's insane, I'm not keeping up! He eats his and whatever's left of my dinner and then proceeds to topping it up with cereal and protein shakes. The food bill is going to go up significantly no doubt but hey ho, it's all for a good cause.

We both did the Windsor Trail Run on Sunday- half for me and 10k for Mr Brol. I only did it as a long run for a change of scenery with a couple of miles added beforehand. Mr B was also supposed to take it easy but he's incapable of not racing when put in racing conditions. Ended up clocking up 38:24 (admittedly it was 300-400m short) off hardly any training- grrrrrrr not jealous at all! 

11m into work this morning with 6m@ MP including 12x 200m sprints. It looked innocent enough on paper but it felt tough! No time really to recover from 200m pick ups when trying to keep average at MP.

Easy now until the YKW on Saturday.


RW Forum Six - Sub 3:30

Posted: 20/05/2016 at 14:03

Carrot- I'm with you- hate mile reps. Fleetwood sounds perfect then! Lol... I will have to reassess closer to the time.

AA- good new on the hammy improving.

2Old- hope you got home ok!

Barry- solid training, it's not long now!

Track session for me this morning before work. 16x 400 alternating 10k pace (around 6:55) with steady ( 7:55-8:00mm) followed by 2min jog followed by 2m @ MP. Enjoyed this one!

6 easy planned for tomorrow and 15 on Sunday done at the Windsor River Half with a bit added before. Felt like a change of scenery but it will definitely be done easy.

I've roped Mr Brol into doing his first Tri. I decided he needs a hobby and also it means he's off my back and not complaining so much about me running too much as he's too tired most of the time. Result!

RW Forum Six - Sub 3:30

Posted: 16/05/2016 at 11:11

Barry- massive weekend- very impressive indeed.

AA- I like your new training methods and your new modest targets including the IM. Yay to that!

2Old- good call to ditch the YKW if not feeling 100%. There is always next Saturday! Still good week of training ticked. Yes, the mileage is going up slightly from this week.

Did 7m easy on Saturday with super DOMS from the gym on Friday (lifted a bit more than what I'm used to- ouch) and 16 easy on Sunday around Richmond Park.

Very easy 6-7m planned for later today on the way home and track nice and early tomorrow.



RW Forum Six - Sub 3:30

Posted: 13/05/2016 at 16:09

AA- haha Bournemouth you're saying... it didn't take long! Hope the trendy 5 miler went well.

Carrot- Fleetwood- you know you want to! I've been told it can be windy and since I'm running we're guaranteed a hurricane but hey ho!

10m into work this morning with 36min of (4min @ MP/ 4min @ HMP) which went rather well! 7m easy tomorrow and 15m easy planned for Sunday.

RW Forum Six - Sub 3:30

Posted: 11/05/2016 at 11:46

2Old- can't believe you're back knocking out 20 milers and considering another mara so soon- machine! Some exciting race plans there. I'm sure you'll nail the Sprint tri. I don't really have any major targets until Fleetwood, will probably try to do some YKWs in the coming weeks but it's all up to the boss.

9 easy home planned later today and rest tomorrow.

RW Forum Six - Sub 3:30

Posted: 10/05/2016 at 14:40

Chick- well done for doing your best to stay sane. I'm with you on the shopping front... it always ends up being running related...

AA- sounds like you're doing all the right things. Fingers crossed hammy gets sorted soon.

2Old- some good spinning sessions there. Good luck with the YKW this Saturday. I think sub 20min for sure... no pressure! I'm aware that Fleetwood can be windy but will just have to wait and see. I should get lucky with the weather on at least one of them surely!

Barry- nice EASY running! Woohoo!

I popped out to the track at lunch which unfortunately was closed for some sort of a school event so had to do my reps around the park. 4m easy to MP followed by strides and 10x 200m in a pouring rain. Was gone for almost 2 hours... oops.

RW Forum Six - Sub 3:30

Posted: 09/05/2016 at 12:51

Barry- some nice lake swims... makes me jealous. For San Seb Bilbao is the easiest, from there is an hour on a bus with buses every 30min. Very easy! What recommendations are you after? Hotels? Eating?

2Old- sounds like a lot of beer! Great YKW and not miles away from sub 20 so I'm sure you could run it on another day.

So Hackney Half didn't quite happen. This one was all about a PB and I knew I had no chance of running my best in 27 degrees. I mean I don't think most people could but I seem to excel in being rubbish in the heat. Spoke with Moz the night before and we decided there is no point running a couple of minutes outside of my PB and then losing a week of training on recovery. So the plan was to do a progressive run with 3m easy/ 6m @ MP and the rest at HMP.

Got to the start a bit late and remembered why I hate those massive commercial races. 15000 people is way too much for my liking. No chance of getting to the toilets and only managed to squeeze into the back pen with 2:30 pacers... ouch! Wasn't too bothered as knew was going to start easy so just assumed would need to do a bit of overtaking in the first few miles. The start got delayed by almost 30min (at least that's when I crossed the line) and by then it was getting very warm indeed.

So the first few miles was an exercise in not getting frustrated, it was simply impossible to run. Too many people, some very narrow sections and too many runners busy taking selfies instead of moving forward. I had myself to blame for starting at the back but even after six miles I had to run on the pavements and around parked cars just to dodge people. Never experienced anything like this. Tried to speed up to MP but to be honest it just felt too hard, I was boiling hot and decided to just run steady and get through it. Averaged just over 8mm and even at that pace it was by no means a walk in the park.

Anyway... One thing I've proved to myself beyond doubt is that I can't race in the heat. There is simply no point even trying. So the plan is to do another half in the summer and hope for better luck. I'm looking at Fleetwood at the end of August.  After that it will be the Swiss Half Mara in Lucerne at the end of October an for now will just concentrate on getting some good training in and knocking out a few fast parkruns over the summer.

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